The legs are such a large muscle group, and they contain many different muscle groups – but the 3 primary groups are the quadriceps, the hamstrings, and the glutes. I realize the calves are also a major muscle group, but your calves are very difficult if not impossible to grow… so I will leave them for another video.
Your lower body accounts for roughly half of your overall muscle mass, and that alone is the reason why it's so important to train your legs. But more importantly, they are the foundation for your overall strength and mobility, and they need training just as much as any upper body muscle group.
Most men hate to train legs for two reasons. First off, they are often hidden by your long pants, and secondly… they can be painful to train. That’s because training them as hard as the smaller upper body muscles causes a lot of lactic acid during the workout and also requires a lot of stress on your central nervous system.
There are tons of great exercises at the gym for building your legs. But I’m going to discuss the 3 most basic exercises that everyone should do.
#1: Some sort of pressing movement. It can be Squats or Leg Press or Hack squats. There are also other machines at the gym like the V-Squat machine that are variations of a pressing movement where you engage all the muscles of your lower body in a single exercise.
All of these exercises are fantastic compound movements where multiple muscle groups and joints are activated at the same time. In fact, these movements engage all 3 primary muscle groups with major emphasis on your quads and glutes.
#2: Some form of leg curls. Seated Leg Curls and prone leg curls are the most common, but some gyms have standing 1 legged hamstring curls and those are fantastic also. This is an isolation movement that only targets your hamstrings.
#3: The last exercise is the leg extension machine. This targets your quads and is also an isolation movement. Be careful not to use too much weight, and don’t think you have to lock your legs out straight at the top of the movement. It’s fine to just go about 80% of the way up. It’s better to get a full stretch at the bottom of the movement with your knee fully bent and your feet back below and behind your knee as far as the machine will allow.
Remember, there are many other great exercises for legs, but I think these 3 are the best if you don’t have the time and energy to do more.
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