HOW I BUILD BIG LEGS WITHOUT SQUATS | FULL LEG WORKOUT
Warm-up
- 5 minutes of light cardio
- Dynamic stretches, such as leg swings and leg circles
Workout
- Barbell hip thrusts: 3 sets of 8-12 repsOpens in a new windowwww.self.comBarbell hip thrusts exercise
- Leg press: 3 sets of 10-15 repsOpens in a new windowweighttraining.guideLeg press exercise
- Leg extensions: 3 sets of 12-15 repsOpens in a new windowfitnessvolt.comLeg extensions exercise
- Hamstring curls: 3 sets of 12-15 repsOpens in a new windowwww.spotebi.comHamstring curls exercise
- Calf raises: 3 sets of 15-20 repsOpens in a new windowwww.spotebi.comCalf raises exercise
Cool-down
- 5 minutes of light cardio
- Static stretches, such as holding your quads, hamstrings, and calves for 30 seconds each
This workout is designed to target all the major muscle groups in your legs, including the quads, hamstrings, glutes, and calves. The barbell hip thrusts are a great compound exercise that work the glutes and hamstrings, while the leg press and leg extensions are isolation exercises that focus on the quads and hamstrings, respectively. The hamstring curls and calf raises are isolation exercises that target the hamstrings and calves.
To make this workout more challenging, you can increase the weight or the number of reps. You can also add more exercises, such as squats, lunges, or step-ups.
It is important to listen to your body and take breaks when needed. If you feel pain, stop the exercise immediately.
Building big legs without squats is possible, but it takes time and effort. Be patient and consistent with your workouts, and you will eventually see results.