Build leg muscles by performing exercises that target the legs, such as barbell squats and deadlifts. Those looking to build leg muscles should also eat a healthy diet and consume more calories than they burn every day.Continue Reading
To perform a squat, a lifter holds a barbell on his upper back, bends through his knees, then stands back up, completing one repetition. Parellel squats, in which the lifter's thighs are parallel to the ground, are the most beneficial and least stressful on the knees. Squats exercise the hamstrings, quadriceps, glutes and calves. Five sets of five repetitions can be done two to three times per week.
To perform a deadlift, the lifter picks a barbell up from the floor and lifts it to his hips. He should keep the back neutral without rounding it and lift with his leg muscles to prevent injury. Deadlifts exercise the hamstrings, quadriceps, glutes and back. One set of five repetitions can be done two to three times per week.
Healthy foods include chicken, turkey, egg whites, fruits, vegetables, fish and beans. A person trying to gain muscle in the legs should eat six meals per day and include a source of protein in each meal. He should also drink a gallon of water per day.Learn more about Muscle Toning