How To Get Bigger Legs

In this video, I'm going to talk about how to get bigger legs. The most important exercise for bigger legs, as you probably know, is the squat. I'm going to show you two variations: one in a gym and one you can do at home.

First, in a gym, if you don't have a squat cage and all you have is a bar, I'm going to show you what to do. Pick the bar up, jump up to your chest, lift it over your head and rest it on your neck. Then, slide your hands wide.

Here, I'm quite secure. If you look at my feet, they're quite wide, just below my hips. And if you look sideways on, you can see my body's pretty upright, I'm not bent over.

Now, from this position, I'm going to sit down a little bit and then stand up. Sit down and stand up. Now, you can feel a bit wobbly doing this at first.

So what I'd recommend, if you don't have someone with you to help spot you, is to have a bench behind you. Go down and tap the bench, and if it's too heavy, you can sit down and it's safe. And then, slowly come up.

Now, when you're going upwards, because you're getting stronger and stronger, really focus on driving your heels into the floor and thrusting your hips forward. That helps generate more force so you can lift the heavy weight. So, to get bigger, you have to lift at least about a quarter to a third of your body weight, lifting heavier and heavier.

If you really want really defined muscular legs, you need to be lifting your body weight when it comes to squats. Now, if you don't have a gym or don't have weights and you've only got your body to use, I'll show you a variation and it's called a one-legged squat. Basically, stick one leg out, and you go down, and you go up.

Down, and then you go up. The lower you go, the more of your quads, which is a big muscle group in your legs, do work. So, ideally, you're all the way down and all the way up, that's pretty hard though.

So, we have the one-legged squat and we have the barbell squat. You can do both, or like I said, if you're in a gym, you can just focus on the weights and if you're at home, you can just focus on the one-legged one. And those were some tips on how to get bigger legs. .