How to Get Athletic Legs for Men

Strong, powerful legs are not only an attractive masculine feature, but also help to improve athletic performance. By using weights to tone the muscles in your quadriceps, hamstrings and calves, you can have athletic legs. Aim to work your legs at least two to three times per week for real results, resting at least 24 hours in between each toning session.

Things You'll Need

  • Barbell
  • Dumbbell
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Instructions

    • 1

      Warm up by walking or jogging for 10 minutes.

    • 2

      Do the barbell lunge. Stand with your feet hip-width apart. Hold a barbell along the top of your back. Take a large step forward with your left leg. Bend your left and right knee 90 degrees. Push back with your left leg to return to the starting position. Repeat 15 times on each leg.

    • 3

      Perform bench jumps. Place a bench one foot in front of you. Stand with your feet shoulder-width apart. Bend your knees, swing your arms behind you and jump over the bench. Repeat 10 times.

    • 4

      Complete the dumbbell straight leg deadlift. Stand with your feet hip-width apart. Hold a dumbbell in each hand. Place the dumbbells in front of your thighs with your arms straight. Lean forward and lower the dumbbells toward the floor, keeping your back straight. Stand back up. Repeat 15 times.

    • 5

      Work your legs with the barbell seated calf raise. Sit in a chair with a barbell across the front top part of your legs. Bend your knees 90 degrees. Place a wooden block under the front half of both of your feet. Lift your heels off the floor, coming onto the balls of your feet. Lower your feet back down. Repeat 20 times.

    • 6

      Cool down by walking or jogging for 10 minutes.

    • 7

      Stretch your quads. Place your hands and knees on the floor. Lift your right leg into the air and grab onto your right ankle with your right hand. Hold for 20 seconds. Repeat on the other side.

    • 8

      Stretch your hamstrings. Lie on your back on a mat on the floor. Lift your left leg into the air. Grab onto the back of your left thigh with your hands. Straighten your left leg as much as you can. Hold for 20 seconds. Repeat on the other leg.

    • 9

      Stretch your calves. Stand about 2 feet away from a wall. Step forward with your left leg, bending your left knee. Keep your right leg straight. Place your hands flat on the wall. Lean forward, keeping your right heel on the floor. Hold for 20 seconds. Repeat on the other leg.