Your lower body grows and develops lean muscle the quickest. Through strategic exercise and lifestyle choices, you may be able to gradually build strength and minimize leg fat over time. Apart from appearing fit, exercising your legs develops endurance, enhances coordination, protects your joints from injury, and may potentially boost your metabolism.

As you get older, leg exercises can become even more crucial for keeping your ankles, knees, and hips in good condition. For this reason, if your workouts aren’t challenging you the way you’re used to, try these two ways to exercise your legs more effectively:

Leg Press

If you want your legs to grow, the leg press exercise can be an excellent way to add volume to your workouts, while minimizing failure under the bar. When performed correctly, exercises done on the leg press can activate your quads. Depending on how you position your feet, this device may also help grow and emphasize different key muscles in your legs. 

The leg press is a popular gym equipment that’s utilized to help grow your leg muscles. While it seems like a simple, no-fuss equipment, it’s essential to learn how to properly maximize it. By paying attention to your form, you can reap its promising benefits and prevent injuries. To note, proper form is more important than the amount of weight you’re lifting.

The weights placed on the machine can be adjusted according to your fitness level. If you’re still new at it, you may ask for assistance to adjust the weight plates. Ultimately, the leg press machine targets the development of your quads, glutes, hamstrings, hips, and calves. However, if you prefer to do home workouts, then you may instead incorporate a set of leg press alternative exercises. When done properly, these substitutes are still effective in growing your leg muscles.


When it comes to strength training, the most effective moves involve more than a single muscle group. Known as bodyweight squat or an air squat, the most basic type of squat utilizes your body weight for resistance. Apart from your legs, squats engage the core, butt, and hips. These exercises can also be performed with or without weights.

There are squat variations that you can integrate in your routine. You may add more volume through using barbells or dumbbells, resistance bands, or yoga balls. However, bear in mind that if you do use weights, pay attention to your form to avoid injury.

Since squats are commonly loaded from top to bottom, your core has to work hard to avert any injuries and maintain upright posture. Apart from helping you achieve toned legs, squats also promote an anabolic environment in the body, which boosts muscle growth.

To effectively activate your leg muscles, gradually work your way up. Once you reach a specific rep point, drop your range and incorporate a heavier weight. However, if you’re already comfortable with the added volume, try pushing yourself by adding another set. 

Final Thoughts

Train your leg muscles more effectively through these exercises. Never skip leg day and you’ll surely witness results soon!  The said exercises not only provide you with toned-looking legs, these exercises may help promote balance, stability, and endurance.