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Primary Muscles – How to Best Build Muscular Legs


How do you build the primary muscles of the legs? Bones, muscles, and flesh make up the human body, but the muscles are what we will talk about. Not just the muscles but also how to build them.

You might ask, ‘why build the muscles in your legs?’ Well, at the end of this article, you will know why.

muscular man leg extension muscular

Your legs do much more than you think; it is not just movement, even though that is the basic. The human legs act as support to the entire body.

But to get the best out of your legs, you need to know how to care for them. One of the proper ways to care for them is to work on the muscles in the legs, and we will explain how to do so in this article.

Keeping your legs in excellent form and shape depends on how you treat the muscles in the legs. When the muscles are weak and torn, your legs are unhealthy.

Primary leg muscles and what they do

Most of the muscles found in the legs are referred to as long muscles, and this is because they can stretch to a long distance. The skeletal bones are moved whenever the legs contract or relax, which creates a body movement. The small muscles assist the big muscles, help rotate joints, and carry out other fine-tuned actions.

Before knowing how to build the muscles in the legs and care for them, it is crucial that you first understand what muscles are in the legs and what they can do. Here is a list of muscles found in the legs and their functions.

Quadriceps –

The quadriceps are a set of muscles that work as the knee’s extensors. They handle the knee to move forward, and the muscles that make up the quadriceps are:

  • Vastus lateralis
  • Vastus medialis
  • Rectus femoris
  • Vastus intermedius

Hamstrings –

Three muscles at the back of the thigh make up the hamstrings, affecting the hip and knee movement. These muscles are:

  • Biceps femoris
  • Semimembranosus
  • Semitendinosus

Adductors –

You can also call the adductors the ‘inner thigh muscles.’ Five muscles make up the adductors, and the adductors hold together the thighs and other muscles. They also help to balance the movement of the body.

The five muscles that make up the adductors are Adductor Magnus, Adductor Longus, Adductor Brevis, Obturator muscles, and Gracilis.

How do you build the primary muscles of the legs? Building the primary muscles of the legs depends on two things which are:

Exercise –

The proper exercise and training program can get you on track to building your primary leg muscles. Watch your workload as it might deter and affect the building of your leg muscles negatively. Here is a list of exercises that can help build the primary muscles of the legs.

  • Squats: Squats can help you build quads, hamstrings, and inner thighs. They are also an effective way to tone your legs.
  • Lunges: lunges are another productive exercise that helps tone the legs. They also help to strengthen the gluteal muscles, quadriceps, hamstrings, and calves.
  • Deadlifts: Deadlifts target the glutes and hamstring more. They also help to strengthen the hamstrings, adductor Magnus, and soleus. We advise you to do this exercise once or twice a week when starting.
  • Step-ups: Step-ups are a body resistance exercise that works the muscles in the leg and buttocks. The primary muscles can improve with this exercise.

Here is a workout program you can start with, or you can incorporate leg exercises into a scientifically proven workout program:

  • Squat: 4 sets of ten reps
  • Deadlifts: 3 sets of eight reps
  • Lunges: 3 sets 8-12 reps
  • Step-ups: 3 sets of eight reps

Diet –

Eating the right food can help the muscles in your legs grow stronger and build better. Meals that are high in protein are beneficial for building muscles. Here is a list of food to eat when building the primary muscles of the leg.

  • Eggs: This is a source of quality protein, and as we know, protein can help repair muscles and bones in the body. Also, they contain vitamin B, which is also in energy production.
  • Fruits and vegetables: Consuming fruits and vegetables is easy to take in vitamins. They also contain antioxidants.
  • Fish: Tuna and Salmon are high in omega-3 fatty acids, which can support muscle growth. Also, they provide essential vitamins that your leg muscles need.
  • Seeds and nuts: walnuts, chia seeds, flax seeds, pecans, and hazelnuts contain omega-3 fatty acids and high protein.

Extra tip: Drink enough water. Staying hydrated while on a workout program can help avoid muscle fatigue.

In addition, when building the leg’s primary muscles, you must avoid foods containing unhealthy fat and added sugar, as it can deter your progress.

You can contact a dietician to create a perfect meal plan for you. Doing these two things can get your leg muscles stronger. The effects will become visible and will significantly affect your entire body.

The Last Word on the Primary Muscles of the Legs

Back to the question, ‘why build the muscles in the legs?’ The legs go through a lot of stress to help us get by every day. From walking around the house to running down the road or even dancing, the legs play an important role.

But what happens when you don’t take care of the legs? Like every other part of the body, when they are not taken care of, they wear off and grow weak; this can be terrible for the legs.

When you build your legs, they get more robust, muscular, and prominent. In addition, building the muscles in the legs can significantly affect the entire body through hormones and will pay off in the long run.

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