Training for Thicker Legs: How to Grow Bigger Quads and Hamstrings

When it comes to building a solid physique, having thick, powerful legs is a must. Not only do strong quads and hamstrings enhance your overall athletic performance, but they also balance out your body’s aesthetics. Yet, many people struggle with leg growth, often because they aren’t training the right way or using the right techniques to target these muscles effectively.

In this blog post, we’ll cover coaching tips on how to grow bigger quads and hamstrings and finish off with a leg day training outline to help you hit your goals.

Coaching Tips for Bigger Quads and Hamstrings

1. Prioritize Compound Movements

When it comes to leg development, compound exercises should be the foundation of your workout. Movements like squats, deadlifts, and lunges activate multiple muscles at once, creating a stronger stimulus for muscle growth. Compound lifts engage both your quads and hamstrings, and they allow you to progressively overload the muscles over time.

2. Focus on Form and Range of Motion

Proper form is critical. To maximize muscle activation, make sure you’re moving through a full range of motion. When squatting, for example, aim to get your hips below parallel. This not only recruits more muscle fibers but also helps develop the lower portion of your quads. Likewise, with deadlifts and Romanian deadlifts, lowering the bar to the proper depth stretches the hamstrings more effectively.

3. Increase Time Under Tension

Time under tension (TUT) refers to how long the muscle is under strain during a set. To build thicker quads and hamstrings, try slowing down the eccentric (lowering) portion of each lift. For example, when performing a squat, take 3-4 seconds to lower yourself before exploding back up. This technique forces your muscles to work harder and encourages growth.

4. Incorporate Unilateral Movements

Imbalances between your legs can limit your progress. Single-leg exercises like Bulgarian split squats, step-ups, and single-leg deadlifts help address any asymmetry. They also increase stability and improve your overall balance, which translates to stronger compound lifts.

5. Train for Volume and Intensity

For hypertrophy (muscle growth), aim for a rep range of 8-12 per set with a higher overall volume. However, don’t forget to mix in heavier sets in the 4-6 rep range for compound lifts like squats and deadlifts to build strength, which ultimately supports growth. Training legs requires intensity—push yourself to near failure in every set.

6. Don’t Skip Hamstring Isolation

Many people focus too much on quads and forget about their hamstrings, leading to imbalanced leg development. Exercises like Romanian deadlifts, leg curls, and glute-ham raises are crucial for strengthening and thickening the hamstrings.

7. Rest and Recovery

Your legs are strong, but they still need time to recover and grow. Ensure you’re getting enough sleep, nutrition, and hydration. Consider stretching or foam rolling post-workout to reduce soreness and increase mobility.

Leg Day Training Outline: Building Bigger Quads and Hamstrings

Here’s a sample leg day training outline that incorporates compound movements, unilateral exercises, and isolation work to target both the quads and hamstrings.

Warm-Up

• 5-10 minutes on a stationary bike or dynamic leg stretches (high knees, leg swings, lunges)

Workout

1. Barbell Back Squats
   4 sets of 8-10 reps
   Focus on full depth and control on the eccentric phase to maximize quad activation.

2. Romanian Deadlifts (RDLs)
   4 sets of 8-10 reps
   Keep your spine neutral and lower the bar slowly to engage your hamstrings fully.

3. Walking Lunges
   3 sets of 10 reps per leg
   Use dumbbells or a barbell for added resistance. Make sure to get a full stretch in your quads with each step.

4. Leg Press
   4 sets of 12-15 reps
   Adjust your foot placement to target your quads or hamstrings. A higher foot position emphasizes hamstrings, while a lower foot position targets quads.

5. Bulgarian Split Squats
   3 sets of 8-10 reps per leg
   Elevate your rear foot on a bench. Focus on staying upright and driving through your front heel to activate your quads.

6. Lying Leg Curls
   4 sets of 12-15 reps
   Keep the movement slow and controlled to fully activate your hamstrings.

7. Leg Extensions
   3 sets of 12-15 reps
   Squeeze at the top of the movement to maximize quad engagement.

8. Standing Calf Raises
   4 sets of 15-20 reps
   Don’t forget your calves—these will round out your leg development and contribute to that thicker look.

Cool Down

• 5-10 minutes of light cardio or stretching