A Massive Leg Workout With Lunges

When it comes to building big legs, opinions differ on what the best exercise is. If you asked 100 bodybuilders what the secret to getting massive legs was, you'd likely hear a variety of answers, but lunges would crop up time and time again. This is because lunges are a compound move, working your quads, glutes, calves and hamstrings, giving you excellent bang for your muscle-building buck.

  1. Hitting Them Heavy

    • While squats may take the supposed limelight when it comes to the most effective leg builder, lunges have certain advantages over the classic squat. With lunges, both legs have to work equally as hard, notes trainer and former elite bodybuilder Bill Starr on the "Iron Man Magazine" website. With squats however, you often subconsciously tend to use your stronger side more often when things get tough. Try starting your next workout with five sets of five barbell lunges, one on each side, using as much weight as you can while maintaining perfect form. Then, move on to your other exercises.

    Reaping the Rewards in Reverse

    • You don't need to stick to regular forward lunges with a barbell or dumbbells -- reverse lunges can build massive legs, too. Reverse lunges are a little more knee-friendly than forward lunges, according to strength coach Tony Gentilcore, who recommends doing them while holding a barbell in the front squat position. You can use dumbbells too or just bodyweight, and you can perform them while stepping backward off a low box or pausing in the bottom position.

    Finishing Light

    • Switching up how you perform lunges can really give your legs a muscle-building kick. If you're used to always using moderate to heavy weights for a low number of repetitions, try going lighter but increasing your reps. For a physical and mental test at the end of your workout, personal trainer Eric Velazquez suggests finishing your session by performing bodyweight lunges for 75 to 100 yards.

    Not Just About Lunges

    • Put some variation of lunges in every workout you do, but don't forget your other leg exercises either. Rotate between three different leg workouts. In session one, perform forward barbell lunges for five sets of five, then follow them up with three to four sets of 10 to 12 reps of stiff-legged deadlifts, leg presses and seated calf raises. In session two, start with four sets of six to eight back squats, then four sets of eight to 10 reverse lunges and three sets of 15 on the lying leg curl and standing calf raise. In the third session, begin with three sets of 10 front squats and seated leg curls, three sets of 15 to 20 on the leg extension and standing calf raise, then finish with walking lunges for distance.