Making sure to work out your other muscle groups is important when you’re working on your legs. Don’t neglect the rest of your body!

For each exercise, you should use an amount of weight that you can lift for about 10 reps before you have to stop. If you can lift an amount of weight 15 times without stopping, you aren’t lifting enough. If you can’t lift it more than 5 times without needing a break, you’re doing too much. Some trainers recommend “training to failure,” which is the practice of repeating an exercise until you can’t do even one more rep. This is said to build up the muscles more quickly, but it can cause injury if done incorrectly. Work with a trainer to figure out which technique is right for you.

Start with a lighter than usual weight. Always use a slow, controlled release on the eccentric (the lowering or lengthening part of the exercise). Pause and contract the muscles at the low point of the exercise. Explode into the lift or push. Start with a short range of motion and increase the distance gradually as you train. Keep your joints slightly bent at peak range of motion to prevent damage to connective tissues.

Start with your feet shoulder-width apart. Bend your knees and squat, moving your butt toward the ground. Keep squatting until your thighs are parallel to the floor. Keep your shins vertical and your knees aligned vertically above your feet. Push back up and repeat 10-12 times for 3 sets.

Stand with your feet shoulder width apart. Bend at the waist, keeping your back straight and your knees at a slight bend. Grab the barbell with both hands. Keeping your knees at a slight bend, lift the barbell so that it rests against your thighs, then lower it back to the floor. Repeat 10-12 times for 3 sets. Warning: locking your knees during this lift greatly increases the risk of injury, even for advanced lifters. Only the most extreme body builders use this technique after years of training.

Lift one of your legs and bend it. Keep your right hand on the wall for support. Now stand on the toes of your left leg. Keep your body straight. Now bend your leg as if you are going to take a high jump. Even when you bend your leg, stand on your toes. Now lift your body with that leg with moderate speed. During this entire cycle, stand on your toes and of course on only one leg. Repeat this for 10 times or even 20 times if you are strong enough. Repeat the same with another leg. Keep increasing the number of times you lift your body as your legs get stronger. This is hard at the beginning, but you will get used to it. This strengthens your calf muscles as well as the upper leg and gluteals.

Single leg calf raises are even more effective than using weight, and help work the stabilizing muscles in the ankle.

Stand in a wide stance with your feet turned outward at a 45º angle. Hold a kettlebell in front of you with both hands. Slowly bend into a squat, keeping your back straight and your knees over your toes. Squat as low as you can comfortably get, then return. Repeat 10 to 12 times for 3 sets.

Eat lean meats, fish, eggs, and dairy. Nuts, avocados, and whole grains are also great. Eat tons of fruits and vegetables. Choose healthy fats provided by seed and nut oils, coconut oil, and olive oil. Minimize the trans fats and animal fats found in processed and fried foods.

You can try supplements such as creatine. Studies show that creatine supplements can safely help build up the muscles when taken with daily meals.