What exercises should you perform for maximum leg growth?

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Full Back Squats - Total Leg and Total Body Development

All Deadlift Variations - Total Leg Development; depending on variation, different muscle groups are trained more or less


    1. Regular - Quadriceps and Glutes, Hamstrings to a lesser degree
    2. Snatch-Grip - Hamstrings and Glutes, Quadriceps to a lesser degree
    3. Stiff-Legged - Hamstrings and Glutes, especially Hamstrings
    4. Romanian - Hamstrings and Glutes




Glute - Ham Raises or Good-Mornings 
Posterior Chain Development (Hamstrings and Glutes mainly)


Full Front Squats with Heels Elevated 
Mostly Quadriceps Development; however, hamstrings and glutes are worked to a lesser degree; elevating the heels allows the quadriceps to be hit the hardest


Bulgarian Split Squats (Back Heel Elevated on a Bench) 
Total Leg Development; hits the Vastus Medialis, Hamstrings, and Glutes the hardest



However, if an injury prevents you from holding a bar on top of your back or from doing a front squat, then Leg Presses can be used while you recover from that injury. A general guideline for transferring squat to 45° leg press strength is Squat Weight x 1.8 / 0.707 = Leg Press Weight. For example, if you squat 500 lbs, then 500 x 1.8 = 900 / 0.707 = 1270 lbs on the 45° leg press. (0.707 is the Sin of 45°) Isolation exercises for the hamstrings are a bit different.




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