Top 4 Leg Hypertrophy Exercises For Weightlifters

If you’re training for the Olympic lifts (or just to get strong), then having big, strong legs is the name of the game!

But how do you get them besides doing your normal squats?

Here are my top 4 Lower Body Isolation lifts for bigger, stronger legs!

1) Bulgarian Split Squat

These have a HUGE range of motion, and can be modified to bias the quads or posterior chain depending on foot placement, and have a clear carryover to your squats. These can also be progressed easily by using dumbbells, barbells, or even a smith machine.

2) Romanian Deadlift

These take the hamstring through a high range of motion and can bias the hamstrings or glutes by adjusting the amount of knee bend. These also help strengthen a typically weak posterior chain that is common in Olympic weightlifters. You’ll also get the added benefit of strengthening the lumbar erectors to maintain position, which has carryover to your Olympic lifts, squats, and pulls.

3) Leg Extension

This exercise takes the quad through a big range of motion and can be pushed incredibly heavy and to or near failure, as the skill of the movement is very low. This is also a great exercise to finish a leg day with, as you likely won’t have anything left after a few hard sets of these.

4) Hamstring Curl

This exercise also takes the hamstring through a big range of motion, however, this has the added benefit of not taxing the lower back or glutes, making it easier to push to failure. This would also work as a finisher for a good posterior chain-focused leg day.

Implementation

Implementing these can be very simple. If you have a squat day, try adding the split squat and leg extension at the end of your workout for 3x6-12 reps and 3x12-20 reps respectively. If you have a pull day, try adding the RDL and hamstring curl at the end of your workout for 3x6-10 reps and 3x12-20 reps respectively.

If you’re not currently following a program or you’re considering switching to something with more exercises like these, then check out our 12-Week Powerbuilding 5-Day Program or our 8-Week OlyBuilding Program for those that prefer Olympic lifting over Powerlifting. You can also check out our monthly 4-Day OlyBuilding Subscription which includes coach access and video review!