Muscular, outlined, and diced legs separate males from the boys and execs from the amateurs. It doesn’t matter how shredded a aggressive bodybuilder’s midriff is; it’s recreation over for them if their opponents step on stage with side-walk-cracking wheels.
It’s no secret that bodybuilders with large legs are checked out with respect. They’re the envy of informal lifters and a supply of inspiration for critical athletes.
14 Greatest & Greatest Legs in Bodybuilding Historical past
The legs you might be about to witness are so monstrous that they’re virtually flirting with an alien standing.
Be aware: Apologizes for the deceptive article title. Though the header reads 14 legs, you’ll technically be taking a look at 28 legs.
Now that the disclaimer is out of the way in which, under are 14 bodybuilders — in no specific order — with the most effective legs in bodybuilding historical past:
You can’t have the most effective legs checklist with out Tom Platz. Dubbed The Quadfather for his insane wheels, Platz was forward of his time within the leg improvement division.
The Quadfather might give the mass monsters of right now a run for his or her cash together with his 30-inch wheels. Platz was identified for his intense training style; he as soon as squatted 223 kilograms (500 kilos) for 23 reps.
Trivia — Tom Platz made the now-banned moon pose in style. The pose required an athlete to bend over whereas retaining their knees locked, flexing their glutes, calves, and hamstrings whereas dealing with away from the judges.
Tom Platz Leg Exercise
- Squat — 8-12 units x 5-20 reps
- Hack Squat — 5 units x 10-15 reps
- Leg Extension — 5-8 units x 10-15 reps
- Mendacity Leg Curl — 6-10 x 10-15
- Standing Calf Increase — 3-4 x 10-15
- Seated Calf Increase — 3-4 x 10-15
- Hack Machine Calf Increase — 3-4 x 10-15
If you’re a professional bodybuilding fan, likelihood is you had been anticipating Large Ramy to be on this checklist. Mamdouh Elssbiay, also known as Big Ramy, is the 2020 and 2021 reigning and defending Mr. Olympia champion.
Large Ramy dwarfs his competitors together with his 300+ pound body. His quads appear like they’ve quads of their very own. Apart from insane dimension, Ramy’s legs have picture-perfect conditioning and separation.
Large Ramy Leg Coaching Ideas
Elssbiay abides by the next leg coaching guidelines —
- Give attention to compound workouts.
- Carry out full reps for total improvement.
- Grasp the squat, and at all times preserve correct kind.
- 10-25 reps work finest for quads.
- Practice your legs as soon as every week.
- Machines typically have benefits over free weights.
Large Ramy Leg Exercise
- Leg Extension: 3 units x 20–25 reps
- Squat: 4 units x10–15 reps
- Leg Press: 4 units x 15–25 reps
- Machine Squat: 4 units x 10–15 reps
It’d be protected to name Dorian Yates the daddy of the mass monster motion in bodybuilding. The Englishman’s dry, grainy, and zainy physique catapulted him to the highest of the professional bodybuilding world. He gained six consecutive Mr. Oympia titles (1992-1997).
Based on some consultants, The Shadow achieved his peak in 1996; his posing routine at the 1996 German Grand Prix is the stuff of legends. You could possibly see each muscle fiber, line, and separation in his legs.
Yates’ well-known high-intensity coaching model resulted in balanced and symmetrical legs. At his peak, The Shadow’s legs measured 30-inches. The seven-time Mr. Olympia champ believed most within the high quality, not the amount of his coaching. Subsequently, he used one all-out set per train as his coaching tenet.
Dorian Yates Leg Exercise
- Leg extension — 2 x 10-15
- Leg press — 2 x 10-12
- Hack squat — 2 x 10-12
- Mendacity leg curl — 1 x 10-12
- Stiff-legged deadlift — 1 x 8-10
- Single-leg curl — 1 x 10-12
- Standing calf increase — 1 x 8-10
- Seated calf increase — 1 x 8-10
Dorian Yates Intermediate Mid-volume Legs Routine
- Squats — 4 x 6-10
- Leg Press — 4 x 6-10
- Leg Extension — 3 x 10-12
- Romanian Deadlift — 3 x 6-10
Talking of mass monsters, the eight-time Mr. Olympia champ Ronnie Coleman had a few of the largest and nastiest legs in bodybuilding historical past. His legs had been so thick and vascular that you would see his veins popping by way of his tights throughout his aggressive days.
As per sources, Coleman’s legs measured a mind-boggling 36-inches in his prime, which means his 800-pound squats weren’t for nothing. Ronnie Coleman’s mammoth lifts proved that he is likely one of the strongest bodybuilders of all time.
Coleman’s decrease physique dimension, separation, conditioning, symmetry, and vascularity put him in a league of his personal.
Ronnie Coleman Leg Exercise
- Entrance or rear squat — 5 x 10 reps
- Leg press — 4 x 12-10 reps
- Strolling lunge — 2 x 100 yards
- Leg extension — 3 x 20 reps
- Standing one-leg curl — 4 x 15-10 reps
- Mendacity leg curl — 4 x 15-8 reps
If Ronnie Coleman comes, can Jay Cutler be far behind? The four-time Mr. Olympia winner went face to face with Coleman for his maiden Mr. O win. He positioned second behind “The King of Bodybuilding” 4 instances earlier than successful the Sandow for the primary time in 2006.
The quad stomping mass monster had a few of the finest outer quad sweeps within the recreation. Cutler adopted a high-volume coaching routine to develop thick and full legs. It wasn’t unusual for him to carry out 20-30 units per exercise.
Cutler utilized advanced training principles like supersets, drop units, and large units to extend rep quantity with out inflating exercise time. He prevented excessive rep units as he believed it led to a drop in his coaching depth.
Jay Cutler Leg Exercise
- Leg Extension — 2 x 10-15
- Squat — 4 x 6-10
- Leg Press — 3 x 7-9
- Hack Squat — 3 x 8-10
- Stationary Barbell Lunge — 2 x 8-10
- Stationary Dumbbell Lunge — 2 x 8-10
- Smith Machine Entrance Squat — 3 x 8-10
- Leg Extension — 4 x 6-8 (dropset)
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Kai Greene is taken into account probably the greatest to have by no means gained the coveted Sandow. He arguably has the most effective quad sweep on the checklist. His diced, minced, and striated outer sweeps are second to none.
Greene’s vastus medialis, also called teardrop muscle, is absolutely developed and enhances his quadricep separation. His legs measured 33 inches and compelled his competitors into taking part in catchup.
The Predator’s exercise movies are in style for his coaching strategies. He makes use of weights as instruments to sculpt his physique, which is a departure from Coleman’s go big or go home philosophy.
Kai Greene Leg Exercise
- Mendacity Leg Curl — 4 x 15-20
- Standing One-leg Curl — 4 x 12-15
- Stiff-leg Deadlift — 4 x 15-20
- Strolling Lunge — 3 x roughly 40 yards
- Leg Extension — 4 x 20, 15, 12, 12
- Squat — 4 x 20, 15, 12, 12
- Leg Press — 4 x 15-20
In his prime, Schlierkamp was one of many largest bodybuilders of his time. Notably, Günter is the one bodybuilder to have dethroned “The King of Bodybuilding” throughout his eight-year-long reign by beating him on the now notorious 2002 GNC Present of Power, successfully ending The King’s 14 consecutive present win streak.
The German bodybuilder had the scale and conditioning to make him a menace to Coleman and Cutler. Nonetheless, Schlierkamp peaked in 2002 and was by no means pretty much as good once more.
Günter Schlierkamp retired after a Tenth-place end on the 2006 Olympia; fifth place being his finest on the 2002 Olympia.
Günter Schlierkamp Leg Exercise
- Leg Extension — 4 x 20
- Leg Press — 4 x 15-12
- Hack Squat — 4 x 15–6
- Smith Machine Squat — 4 x 15–6
- Leaning Leg Extension — 4 x 15–12
Don’t let his identify mislead you; Department has tree trunks for legs. In his heydays, Warren had a few of the densest, most muscular, and vascular legs.
Warren is the second Texan on the checklist. Just like the eight-time Olympia champ, Warren skilled on the Metroflex fitness center within the scorching Texan warmth. His quick body, muscular physique, and no-BS work ethic helped him beat a few of the most genetically gifted bodybuilders.
Though Warren had nice calves and hamstrings, his outlined, vascular, and muscular quads drew probably the most consideration. How did he develop his signature leg conditioning, you ask? Warren carried out three units of 30 reps on the leg extension initially of each leg exercise.
Trivia — Department is the one professional bodybuilder to come back again from a full quadriceps tear and win a serious title, the 2012 Arnold Basic.
Department Warren Leg Exercise
- Leg Extension — 3 x 30
- Squat — 5 x 6-10
- Hack Squat or Leg Press — 3 x 8-10
- Strolling Lunge — 3 x 100 yards
- Mendacity Leg Curl — 4 units 15-20
- Standing Leg Curl — 3 x 15-20
Apart from his striated and outlined quads, hamstrings, and glutes, Flex’s calves are amongst the most effective within the enterprise. Not like most different bodybuilders on the most effective legs checklist, Flex Lewis shouldn’t be a fan of the squat.
“I’ve by no means been a giant squatter, to be sincere,” says Lewis. “I did squat once I was a powerlifter, however I didn’t see or really feel any actual profit from them.” Lewis prefers the leg press over the squat.
Flex Lewis Leg Exercise
- Leg Extension — 4 x 10-12
- Leg Press — 4 x 10
- Hack Squat — 4 x 10-12
- Reverse Lunges with Barbell — 4 x 12
- Hip Extension — 4 x 12
- DB Lunge — 4 x 12
- Standing Machine Calf Increase — 4 x 12-15
- Leg Press Calf Increase — 4 x 12-15
Though William Bonac doesn’t have the largest wheels within the sport, he has a few of the most insane conditioning, particularly in his glutes and hamstrings.
In the event you watched the 2022 Arnold Classic and 2022 Boston Pro, you’d agree that Bonac has a few of the finest legs in enterprise proper now. His quad sweep, decrease physique muscle separation, and conditioning make him a critical menace for Large Ramy’s throne on the 2022 Mr. Olympia, scheduled for Dec. 15-18 in Las Vegas, NV.
William Bonac Leg Exercise
- Single-Leg Extension — 5 x 10-15
- Strolling Plate Lunge — 5 x 10-15
- Hack Squat — 5 x 8-12
- Leg Press — 5 x 8-12
- Seated Leg Extension — 5 x 10-15
- Seated Leg Curl — 5 x 10-15
- Mendacity Hamstrings Curl — 5 x 8-12
- Seated Calf Increase — 5 x 15-20
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Nick Walker jumped into the limelight after his shock 2021 Arnold Classic win. He additional fortified his place within the Males’s Open bodybuilding high ranks by securing a fifth-place end on the 2021 Mr. Olympia on his debut.
Walker’s legs are thick, muscular, veiny, and show separation; his vascular claves justify his moniker “The Mutant.” The 2021 AC champ is presently on an prolonged low season to arrange for the 2022 Olympia.
Judging by his Instagram updates and his current 2022 Pittsburgh Pro guest posing routine, it’d be protected to say that Walker shall be even larger and higher for his sophomore outing on the 2022 Olympia.
Nick Walker Leg Exercise
- Entrance Squat — 4 x 10
- Leg Extension — 4 x 12
- Hack Squat — 4 x 8-12
- Cross-Physique Single-Leg Hack Squat — 4 x 8-12
- Superset — Seated Leg Curl + Dumbbell Sumo Squat & Dumbbell Hip Thrust: 4 x 10-12
- Hip Adductor Machine — 2 x 15
Erik Fankhouser earns a spot on this checklist for his monstrous calves. His 23-inch calves have a lifetime of their very own and will give Mr. O winners a run for his or her cash.
Questioning how Fankhouser constructed his calves? You could be out of luck as he credit his genetics for his freakish decrease legs. Per Erik, his calves had been already their present dimension by the point he graduated from highschool.
Eric Fankhouser Leg Exercise
- Leg Extension — 3 x 6-8
- Squat — 3 x 8
- Leg Press — 4 x 8
- Mendacity Leg Curl — 3 x 8
- Straight-Leg Deadlift — 3 x 8
- Barbell Lunge — 3 x 8
- Single-Leg Extension — 3 x 20
- Leg Press Calf Press — 3 x 20
- Seated Calf Increase — 3 x 20
Michal Krizo is an absolute unit. He’s the one non-IFBB Professional League bodybuilder on this checklist; Krizo is an IFBB Elite Professional athlete.
Whereas Krizo’s unique contract with the IFBB Elite Professional bars him from competing within the IFBB Professional League, issues might change after his present contract expires.
If Michal Krizo determined to make the change from IFBB Elite Professional to IFBB Professional League, he is not going to be the primary bodybuilder to take action. The 2022 Indy Pro champ Blessing Awodibu underwent an identical transition.
Michal Krizo Leg Exercise
- Hack Squat — 3 x 12
- Leg Press — 3 x 15
- Smith Machine Squat — 3 x 12
- Leg Extension — 3 x 15
Honorary Point out — Yun Lengthy Ping
Yun Lengthy Ping is a 212 division bodybuilder. The Chinese language bodybuilder has a few of the most insane legs within the present 212 circuit and reminds bodybuilding followers of Tom Platz.
Ping certified for the 2022 Olympia by successful the 2022 Thailand Pro. It’ll be attention-grabbing to see how he stacks up towards the likes of the defending 212 Olympia champ Derek Lunsford, 2020 212 Olympia champ Shaun Clarida, and Ahmad Ashkanani.
Subsequent Learn: These Are The 13 Biggest Bodybuilders of All Time
Legs are half of your physique, and also you shouldn’t overlook coaching them, particularly in case you are an aspiring bodybuilder. Whereas underdeveloped triceps or obliques may go unnoticed, skipping leg days memes are proof that even untrained eyes don’t spare a lagging decrease physique.
Every bodybuilder on the most effective legs in bodybuilding historical past checklist has a novel decrease physique construction. Whereas some athletes are higher legs dominant, others show a extra flowing and balanced decrease physique. Lastly, we’ll allow you to resolve who has the most effective legs amongst the 14 bodybuilders talked about within the article.