Training

How to build bigger legs: quads and hamstrings training

Bigger legs need a squat pattern for the quads and a hip hinge plus curls for the hamstrings. Exercises, weekly sets and a two-day leg plan.

To build bigger legs, train them twice a week with a squat or leg press for the quads, a Romanian deadlift for the hamstrings and glutes, a single-leg exercise, and direct isolation with leg extensions and leg curls. Aim for about 10–20 hard sets per week for the quads and 8–16 for the hamstrings, take most sets close to failure through a deep range of motion, and add weight or reps over time. The hamstrings need both a hip hinge and a knee-flexion exercise, because they cross both joints.

The main leg muscles

• Quadriceps: front of the thigh, straighten the knee. Squats, leg press, lunges and leg extensions.


• Hamstrings: back of the thigh, bend the knee and extend the hip. Romanian deadlifts, good mornings and leg curls.


• Glutes and adductors: heavily trained by deep squats, lunges and hip hinges.

The best leg exercises

• Back squat or front squat: the classic heavy builder for quads and glutes.


• Leg press or hack squat: heavy quad work without balance or lower-back limits.


• Bulgarian split squat or walking lunge: single-leg strength and a deep stretch for quads and glutes.


• Romanian deadlift: loads the hamstrings in a long stretch.


• Leg curl (seated or lying): isolates hamstring knee flexion; the seated version trains them at a longer length.


• Leg extension: isolates the quads, especially the rectus femoris.

How much to train

• Quads: about 10–20 hard sets per week


• Hamstrings: about 8–16 hard sets per week


• Reps: 5–10 on squats and hinges, 8–15 on presses and lunges, 10–20 on isolation


• Effort: most sets 1–3 reps from failure


• Frequency: two sessions per week

Sample two-day leg plan

Day A:

• Back squat: 3 × 5–8


• Romanian deadlift: 3 × 6–10


• Leg extension: 2 × 12–15


• Seated leg curl: 2 × 10–15

• Leg press or hack squat: 3 × 8–12


• Bulgarian split squat: 3 × 8–10 per leg


• Lying leg curl: 3 × 10–12


• Calf raise: 3 × 10–15

Technique tips

• Squat as deep as you can with a neutral back; deeper squats build more glute and quad size.


• On the leg press, lower until the thighs are close to the chest without the lower back rolling off the pad.


• On Romanian deadlifts, push the hips back and stop when you feel a strong hamstring stretch, usually around mid-shin.


• Control the lowering phase on every exercise.

Common mistakes

• Skipping legs or training them only once a week with little effort


• Half squats with too much weight


• Only training quads and neglecting hamstrings


• Rushing isolation work instead of taking it close to failure

FAQ

Can I build legs without squats?
Yes. Leg press, hack squats, lunges and split squats can replace them if you train hard and progress.

Why are my legs so sore after training?
Legs are large muscles and lunges or deep squats cause a lot of soreness at first. It decreases quickly with regular training.

Do I need to train calves separately?
Yes, if you want them to grow. See calf-specific training for details.

More articles

Why calves are hard to grow and how to train them Cracking joints: when clicks and pops are nothing to worry about How to gain weight if you're skinny and have a small appetite How many calories does weight training burn? Shoulder pain when benching: common causes and fixes Short sleep during a diet means losing more muscle and less fat How to build bigger shoulders: training all three delt heads Alkaline water will not change your body's pH or your performance