To get bigger legs, you should focus on exercises that target the muscles in your legs, such as squats, deadlifts, lunges, and calf raises. It is also important to progressively increase the weight you are lifting to challenge and stress the muscles enough to cause growth. Additionally, make sure you are getting enough protein in your diet to support muscle growth and recovery.

Here’s a sample leg workout routine:

  1. Warm-up: 10-15 minutes of cardio (jogging, cycling, etc.)
  2. Barbell Squats: 3 sets of 8-12 reps
  • Start by standing with your feet shoulder-width apart and your toes pointing forward.
  • Hold the barbell with a wide grip (slightly wider than shoulder-width) on your upper back.
  • Lower your body by bending your hips and knees, keeping your back straight and your knees behind your toes.
  • Push through your heels to return to the starting position.
  1. Dumbbell Lunges: 3 sets of 8-12 reps (each leg)
  • Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand.
  • Step forward with one leg, lowering your body by bending your hips and knees.
  • Push through your front heel to return to the starting position.
  1. Leg Press: 3 sets of 8-12 reps
  • Sit in the leg press machine with your back against the pad and your feet on the platform.
  • Push the platform away from your body by straightening your legs.
  • Lower the platform by bending your hips and knees.
  1. Standing Calf Raises: 3 sets of 12-15 reps
  • Stand on a calf raise machine with the balls of your feet on the platform and your heels hanging off.
  • Push through the balls of your feet to raise your body.
  • Lower your body by flexing your ankles.
  1. Dumbbell Deadlifts: 3 sets of 8-12 reps
  • Stand with your feet hip-width apart and your knees slightly bent.
  • Hold the dumbbells in front of your thighs with your palms facing your body.
  • Lower your body by bending your hips and knees, keeping your back straight.
  • Push through your heels to return to the starting position.
Detail of male bodybuilder back leg calf muscles on black background. Gastrocnemius and soleus.

It is also important to note that rest and recovery are key to muscle growth, so make sure to take at least one day of rest between each workout and make sure to get enough sleep. Also, you need to make sure that you are eating enough calories in order to support muscle growth and recovery.

Remember, muscle growth takes time and consistency, so be patient and stick to your workout and nutrition plan.