The secret to building leg muscle isn't actually a secret: it's just progressive overload [1]. And progressive overload is just what it sounds like: gradually upping the weight or resistance in your workouts, which ensures that your muscles keep growing and getting stronger.
That seems straightforward enough when you're working with weights [2], but it's also possible using just your bodyweight alone. Ashley Kelly [3], NASM, a certified personal trainer for Bach [4] in New York and a 2016 track and field Olympian, told POPSUGAR that to build strong leg muscles, you'll want to start by getting your form down with regular bodyweight exercises [5]. When those get easier, you can up the intensity by switching to single-leg moves [6], pulses, or plyometric [7] or jumping exercises. You can also hit the TRX machine [8] or strap on some resistance bands [9].
Check out the workout Ashley recommends, plus our suggestions for increasing the intensity as you get stronger. Remember to start with a dynamic warmup, like this one [10]. Then, complete 12 reps of each exercise for a total of three sets, with 30-second rests between sets. Follow the workout with a cooldown like this full-body stretching routine [11].
Traditional Bridge Exercise
- On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure to keep your feet underneath your knees, not in front. Plant your palms by each side, face down.
- Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
- Hold for a few seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
- Lower down to the ground; this is considered one rep.
Progressive overload options: single-leg bridges [12] or marching bridges [13].
Donkey Kicks
- Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
- Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with your muscle doing the work, not momentum.
- Return to start position to complete one rep.
Progressive overload option: booty kicks with resistance band [14].
Walking Lunges
- Stand upright, feet together, and take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle.
- Press your right heel into the ground, and push off with your left foot to bring your left leg forward, stepping with control into a lunge on the other side. This completes two reps.
Progressive overload options: jumping lunges [15], side skaters [16], or elevated split squats [17].