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14 Foolproof Legs workout for men to get Tree trunk legs

Welcome to Fitness Deciphers…!!!

Here is the most complete guide on legs workout for men.

If you are searching for a workout to train and strengthen your legs then you are truly interested in fitness.


It is because many people just like to train their upper body and don’t like to train their lower body.

The legs workout is the most underrated and avoided workout.

But very few like you know the importance of the legs workout.

Here the list of legs workout for men is given which includes almost all the leg exercises to get tree trunk legs.

Before we start our discussion about legs workout for men, we will discuss the importance of leg exercises and which care you should take before starting a legs workout.

Let’s start.

Why should you never miss a leg day?

There are many people for whom leg day means a holiday in the gym. But that is wrong.

The legs workout has its own importance.

In fact, it is the most important workout.


1) It reduces the stress on the Lower Limb

When we walk or run, our lower limb gets stressed. If our leg muscles are strong, the stress on the lower limb can be reduced.

It also improves the walking gait and helps our body retain its symmetry.

The legs workout makes the knees stronger and protects the joints from injuries.

never miss a leg day quote

2) It boosts testosterone and other growth hormones

Earlier at Fitness Deciphers, we also talked about the importance of the testosterone hormone.

There we had discussed that testosterone is the most important hormone to ensure the overall growth of the human body.

Testosterone helps in building muscles and strengthening the body.

The legs workout immensely helps in boosting the testosterone levels in the body. So if you skip a leg day, you won’t get the benefits of high testosterone levels.

(Related: How to increase testosterone naturally)

3) It strengthens the knees

we can’t understand the pain of weak knees at a young age. But as our age increases, we have to regret that why didn’t we strengthen our knees.

As at old age knee joints becomes stiff and start paining.

The knee is one of the most complex joint structures of the body which connects bone to bone.

You can only strengthen this joint with legs workouts.

leg exercises strengthen your knees

4) It increases the overall strength

When we do a legs workout of high intensity, we literally lift the weight twice of our body weight. So our overall strength gets increased.

In fact, most of the activities throughout the day included lower body movements. Then why should we leave it weak?

In some leg exercises, we also balance our bodies which also train our minds to maintain a good balance in older ages.

As balance loss is a major problem faced by older people.

5) It promotes weight loss

You might have heard that weight training exercises are far better for losing weight rather than cardio.

But some weight training workouts such as the legs workout are much better than any other weight training exercise.


It is because no matter which leg exercises we do self-weighted or with weights, they are intense than upper body exercises.

Also, we can do more sets of leg exercises. So it can easily promote muscle strengthening and weight loss.

6) It makes you look good

Have you ever seen any person whose upper body is muscular and lower body is just normal?

How weird it looks! (Looks like a chicken naaa???)

Legs exercises make you look symmetric with a stable and solid foundation.

muscular legs make you look good

Other benefits of the legs workout

  • Increases the cognitive ability
  • More calorie burn
  • More easiness in daily activities
  • Increased stability
  • Increased mobility
  • Reduced risk of lower back injuries

Care you should take before starting a leg workout

In this article on the legs workout for men, now we will discuss the cares you have to take.

No matter you are working out in the gym or at home, you have to take these cares before and during the legs workout.

1) Warm-up

Warm-up is extremely important for any exercise.

When we suddenly start training the stiff muscles, they can get damaged. It also prevents any potential injury

Warm-up also increases the blood flow through the body and reduces muscle tension.

It also prepares our brain for the upcoming exercises.

warming up before leg exercise

2) Avoid overloading

It is said that if you overload your muscles then over time they become strong enough to handle the high load. It is true but starting with overload is wrong.

You have to gradually increase the load and not just start exercising with heavy loads.

It can damage your muscle fiber

3) Start with fewer sets

Whenever a beginner starts exercising, he tends to do more sets. You can do more sets but when your body gets habituated to it.

Which is not possible at the beginner level. So if you want to start the legs workout then start with fewer sets then gradually increase the number of sets.

Overtraining can damage your muscle fiber. So always avoid overtraining your muscles.

4) Maintain the Frequency

Exercise frequency means how many times you train your specific muscle in a certain time period ( generally one week).

In the legs workout, we train the major muscle group. It requires more time to recover itself and you have to give time to that muscle to recover completely.

Otherwise, you can suffer from muscles cramps and fatigue.

You should give two days off to that muscles before re-training them. So training your legs two times a week is good.

overtraining leg can cause muscle cramp

5) Exercise properly

Don’t do improper exercises just for the sake of doing more sets. It can cause injuries to your muscles and joints.

Maintain a good posture in the spinal region because the improper balancing of the spine can damage it.

Pay close attention to the distance between two legs and the direction of the thumbs as it can drastically impact the results of the exercises.

Control your breaths.

Also, take care about inward or outward foot direction. Generally, while performing machine-based leg exercise feet are kept inward.

Ask your trainer about the speed of performing sets. As some exercises have to be performed slowly and some to be fast.

6) Have rest between two sets

It is very important to give your muscles proper rest. If you continue doing exercises without giving muscles proper rest, they will get damaged.

7) Cooling down is important

People only talk about the benefits of warming up but very few people talk about cooling down.

Cooling down is very much crucial for preventing blood pooling.

Many people after just completing the exercise, go for a stretch to complete their workout session. But that is wrong.

You should walk or sit for at least 5 minutes so your body can cool down.

Legs workout for men

Now we will be discussing the legs workout for men. If you do these exercises I am pretty sure that you will be able to get tree trunk legs in a few months.

Legs workout for men:-

1) Barbell Squats

You can target glutes and quads with this exercise.

Do this exercise early in the workout.


  • Put the barbell on the muscles of the upper back slightly away from the cervical spine.
  • Keep both hands at the same distance from the center.
  • Lift the bar from the rack and step back.
  • Slowly descend until your quads are parallel to the ground.
  • Keep your back straight and sticking buttocks out.
  • Toes should be outward.
  • Then get back to the starting position.
  • Don’t hyperextend your knees at the top.
  • Don’t lift the heels off the floor.
  • Repeat 3-4 times gradually increasing weights.

Barbell Squat

You can also do body-weighted squats as a warm-up exercise before starting squats with a barbell.

Gradually increase the weights and number of sets as you gain stamina.


2) Leg press

You can target glutes and quads with this exercise.


  • Keep your feet on the pad of the machine.
  • Maintain the same distance between your feet as the width of your shoulder.
  • Keep your lower back and middle back flat against the pad.
  • Drive the middle portion of your feet into the platform of the machine with equal pressure from
    both feet.
  • Stop the movement just before locking your knees.
  • Get back to the starting position.
  • Maintain contact with the back pad while exercising.
  • Do not go deep into the flexed position too much.
  • Repeat 3-4 times gradually increasing weights.

Leg press - The legs workout for men


3) Leg press with single leg

The above-shown exercise can also be done with a single leg.

Do it for alternative legs and repeat it several times.

4) Side to side lunge ( Lateral lunge)

Side to side lunge is also called lateral lunge. You don’t need any equipment to perform this exercise. Just make your mood and start doing it.

It is the best leg workout for men to train the thigh muscles.

Doing side-to-side lunge

5) Wall Sit

This exercise is done to train your quad muscles.


  • Lean against a wall with your back, shoulders, and head against it.
  • Slide down the wall while maintaining contact with your head, back, and shoulders until your knees are flexed to 90 degrees.
  • Hold this position for 1 to 2 minutes.
  • You can also hold a plate or dumbbell to increase the weight.
  • To increase the intensity of this exercise, just use only one leg.
  • Get back to the starting position and repeat it 3-4 times.

Legs workout for men- wall squats

6) Leg Extension

The leg extension is one of the best exercises to train your front thigh muscles.


  • Sit on a Leg Extensions Machine with your legs under the padded bar.
  • Hold the sidebars with your hands for support.
  • Extend until your legs are locked to get a maximum thigh contraction.
  • Get back to the starting position and repeat this exercise 3-4 times.

leg extensions

There can be a variant of this exercise.

You can also do this exercise with one leg.

Leg Extension with one leg

7) Barbell Lunges

This powerful exercise is part of a legs workout for men because of its capacity to train thigh muscles as well as buttock muscles.

This workout can also be done with dumbbells or without any weights.


  • Put the barbell on the upper back slightly away from the cervical spine.
  • Keep both hands at the same distance from the center.
  • Keep your back straight and take a step forward bending your knees and bringing them as close to the floor as possible.
  • Get back to the starting position and do the same with another leg.
  • Repeat 3-4 times.

Front Lunges with Barbell

8) Hack squats

It helps to build the lower thigh muscles. You will need a hack squat machine to do this exercise.


  • Get on the hack squat machine and get your shoulder under the pad and support your shoulders.
  • Bend your knees and go low as you can until your thighs are parallel to the floor.
  • Get back to the starting position and repeat this 3-4 times.

hack squates

9) Calf Raises

It is the best exercise to train the calf muscles.

There are lots of variants of calf raises. It can be done standing or sitting.

Calf raises exercise

10) Leg curls (Hamstring curls)

This exercise is best at building the back muscles of the thighs (Hamstrings).

This exercise can be done using the lying or standing leg curl machine.


  • Lie down on the leg machine facing down.
  • Place your legs under the pad of the machine.
  • Curl your legs as far as possible until the legs are fully contracted.
  • Make smooth movements.
  • Get back to the starting position and repeat this 3-4 times increasing weights gradually.
leg curls

( Lying leg curls)

leg curls

( Standing leg curls)

11) One leg Squat

You can do this exercise when you develop great stamina and strength. I consider this exercise one of the best exercises in the legs workout for men.

This exercise is not recommended for beginners.

As beginners can injure their legs.

However, you can start practicing this exercise as shown below.

one leg squat

When you reach to master level, you will be able to do as shown below.

Muscular man squat with one leg while standing on a kettlebell in neon red blue gradient light.

12) Glute bridge with a barbell.

This exercise is generally done as you start the leg workout.

It helps to warm and build the glute muscles and keeps your glutes muscles ready for the upcoming exercises.

glute bridge exercise with a heavy barbell on legs

( Step 1)

glute bridge exercise with a heavy barbell

( step 2)

13) Wide Dumbbell Squat

This exercise helps you build quadriceps and hamstring muscles.

It is also considered one of the best exercises in the legs workout for men.


  • Maintain the distance between your legs 2-4 inches larger than your shoulder width.
  • Your toes should face outside direction at an angle of 45 degrees.
  • Hold one dumbbell in your hand.
  • Keep your knees slightly bent and back straight.
  • Bend your knees following the exact angle of your toes.
  • Lower your body until your thighs are parallel to the floor.
  • Keep your feet flat and chest up
  • Get back to your original position and repeat this exercise 3-4 times.

You can also use a barbell instead of a dumbbell to perform this exercise.

wide squats

14) Thigh adductor

We all know that inner thigh muscles are difficult to train effectively.

This exercise can help with that problem.

To perform this exercise, we will need a thigh adductor machine. In this exercise, the angle and stability of the back and buttock are very crucial.

thigh adductor

( Related: Grow biceps at home with these amazing exercises )

(Related: Get muscular legs at home with these simple exercises )

Stretching exercises for Legs

Stretching is done after the workout session. It is important because when we stretch our muscles, the blood flow through them increases which is important for their recovery.

However, there are many studies that show that stretching is not necessary after the workout. But if you want to do this here is the list of leg stretching.

1) Hamstring stretching

 hamstring stretch

2) Quadriceps stretching

Caucasian man stretching city workout Young man runner getting ready to run stretching legs warm up quad stretch exercise on outdoor staircase Quadriceps Stretch stock pictures, royalty-free photos & images

3) Hip Flexor Stretch

Always stretch Man exercising and stretching legs on pier man stretching leg stock pictures, royalty-free photos & images

4) Band stretch

Middle aged woman doing yoga indoors Mature Caucasian woman practicing yoga on living-room floor. Middle aged woman doing yoga indoors. yoga stretching stock pictures, royalty-free photos & images


Here, we have discussed all the important legs workout for men. Legs, back, and chest are major muscles of our bodies.

So they also need a good amount of training and a good amount of rest. Don’t train them when they are sore. Only train them after complete recovery.

Training them twice a week is good. If your training sessions are large and intense then you can also train them once a week.

There are many more other exercises too which can help you train and build your legs but the exercises that are mentioned here are real gems.

If you are able to perform only these exercises in a proper way then they are more than enough to get muscular legs.

If you find this article helpful then don’t forget to share it with your GYM BUDDIES.

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