The ONLY 3 Exercises You NEED to Grow Bigger Legs (Even If You HATE Training Legs)

Lets say you've been skipping leg day because you HATE training them. Well, here's the ONLY 3 Exercises You NEED to Grow Bigger Legs once and for all.
Best part, is depending on your training volume, you can potentially get all of these exercises done in under 30 minutes.
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[@HieuVo-n1t]

My top exercises for leg day: 1. Bench press 2. Bicep curls 3. Lateral raises 😂😂😂

[@ethangc081]

broo that’s a shitty leg day here’s my optimal one: Bench Incline Bench Shoulder Press Lateral Raises Tricep Pushdown Overhead Extensions i know its tough but you gotta hit them

[@HieuVo-n1t]

@@ethangc081 😂😂😂😂😂💪🏽👍

[@milo412]

@@ethangc081 That's my exact workout

[@PeterKim1]

all done in the squat rack for maximum effect

[@robincordero3]

sounds like your skipping

[@rayz7899]

0:28 (high bar squat), 3:31 (Romanian Deadlift), 6:27 (Hip Thrust), 8:24 (Calf Raise)

[@itz_dom.official]

This appeared 3 hrs before I hit legs... sign

[@rotor.ribbit]

Literally me dude. I can't *stand* it

[@daequan9166]

@@rotor.ribbitme like and hour ago

[@zhancondell4532]

Same brother same 😖

[@championsgaming1]

Same

[@Dylannnnnio]

Same here bro 😂

[@dadp12780]

I love leg day. Its the day after or two that I hate. 😭

[@Roymustang2008]

Hey I did my 1st day yesterday I’m not feeling that bad today so tomorrow I’m cooked ?

[@dadp12780]

@@Roymustang2008 well hopefully you took it easy on your 1st leg day, you’ll know as soon as you wake up the next day.

[@fadimuhammad]

​@Roymustang2008 if you went heavy with optimal form ur fucked

[@RePaperBag]

@@Roymustang2008 oh yeah ure gonna feel it. for a week. everyone does

[@garbagegrove2533]

@@Roymustang2008hopefully you didn’t go super hard on your first leg day like I did lol. Don’t worry though, every time after this time will hurt a LOT less.

[@savanthsajil7857]

Barbell squats Bulgarian split squats Dumbbell Romanian dead lift

[@TimeFlyingBy1884]

One key point I would like to add @ 0:32 is to not stick your elbows out like that. Doing so will cause your torso to tilt forward. Pinch your shoulder blades together and bring them down and think about touching your triceps to your lats. This will provide for a more solid base to carry the weight.

[@RZ_2K]

And dont have buttwink, your lower spine will suffer for it in the future

[@Joschmo939]

Strengthening your calves is SO IMPORTANT especially if you do any sport/activities that involve feet impact(i.e basketball, football, soccer, plyometrics, etc.)

[@steezbekillin]

Yeah I play football⚽️ and do swimming, I used to do martial arts. usually football gives you good calves

[@sempakrangergg]

I love leg day but I almost always pass out after

[@M.S.W.C.]

Great demonstrations and explanations! Nevertheless, here's what's missing in case you're trying to *fully* develop two of the three leg muscles--the quads and hamstrings--targeted in this video: Quads: In order to hit ALL four muscles, you'll need something like a leg extension, sissy squat, or reverse Nordic curl. If the leg extension, preferably set it up with the seatback set as far back as comfortable for your body to maximize the stretch. Bonus: take at least one of your sets to (or near) complete failure by continuing at long-length partials when you can no longer perform a full extension. (To be fair, he did allude to the fact that the squat will not hit the rec-fem muscle but nevertheless did not include a solution in his list of these "only" exercises you need...) Hamstrings: In order to hit ALL three muscles, you'll need something that also flexes your hammie at the knee. For example, a Nordic curl or some kind of hamstring curl machine, either seated or lying. Seated may promote more hypertrophy because of the emphasis on the lengthened+stretched component. TylerPath has a rationale for choosing the hip thrust for direct glute work---I won't argue with it. In my opinion, however, hip thrusts for glute focus are better left for intermediate-to-advanced programs that require additional direct glute volume after having included/exhausted other options especially with a *lengthened* focus. (Going deep in the squat with good form as TylerPath demonstrates, btw, is a pretty decent glute growth stimulus when you're still a beginner-to-intermediate!) Better options to hit before going to the hip thrusts could include deep, far-reaching walking lunges with controlled eccentrics and momentary pauses in the deep stretch. Or front-foot-elevated stationary lunges (such as on a Smith Machine for stability). Rear-foot-elevated can work as well. Or else go very deep on a leg press with the seatback rather high and your feet placed higher up on the foot plate. Bonus: use exclusively long-length partials and don't bother locking out your knees to keep the emphasis on the glutes. TP also includes calves as the *secret* 4th needed exercise---I agree for both aesthetics and the overall health/stability of your leg musculature. So, overall, if I myself were to come up with a list of "the fewest number of exercises *needed*..." it would be 6, not 3... 1. Squat or leg press (quads without the rec-fem, and indirect work on many other muscles) 2. RDL/SLDL (Some of the hams as well as some glutes and others) 3. Lunges (walking, FFE, or RFE...for glutes and others) or, ...sure..., some hip thrusts... 4. Ham curl movement 5. Leg extensions, Sissy Squats, or Reverse Nordic Curls 6. Any kind of straight (or nearly straight) extension/raise movement for the calves

[@michaelbowler565]

I like this but what about people with lower back issues? Squat. RDL and lunges all in one workout will mangle my lower back

[@M.S.W.C.]

​@@michaelbowler565 Sure, I occasionally have to move around certain lifts to mitigate lower back fatigue as well. I don't typically put Squats and RDL's on the same day for that reason---at least not when I'm prioritizing either of those movements in a single program. Anyway, my comment was about how to cover all of the leg muscles (minimally) sufficiently. Not necessarily to give single workout day design. Legs can be split up into two or (maybe) three days per workout cycle. "Lower back issues" either means a) A medical/injury problem that might disqualify one from certain lifts and would need to be addressed with a doctor or therapist, or b) A lagging or weak lower back that causes it to be the limiting factor or chronically under-recovered on certain leg lifts, which can be addressed with strategic workout programming and exercises to strengthen the lower back Can't help with (a). As for (b)...don't put together lifts in a single workout session that will "mangle" your lower back. Try splitting up leg lifts into different workout days and giving at least 1 (but probably more like 2 or 3) days between sessions that implicate your lower back. Also, within each of the categories I listed there are substitutions that either hit the lower back less or not at all: 1. Go with a Leg Press or Smith Machine Squat. These involve less axial loading and stabilization in the core/lower back. 2. Avoid the SLDL (bar starting from the floor slightly further from the feet) and go with the RDL variation (keep the bar close to the body through the entire range of motion)... Some people find DB RDL's even less stressful on their lower back as the (often heavier loaded) barbell is harder to keep close to the body... Regardless, the RDL shouldn't be overwhelming the lower back when performed properly---it is primarily a hamstring+glute movement. Only descend as far in the range of motion as you can achieve maximum hamstring/glute stretch with a neutral (not rounded) spine. 3. Stationary lunges in a smith machine (or some hack squat style machines) are more stable than barbell or DB variants. Lunges shouldn't be overwhelming the lower back when performed properly. 4. Lighten the load and/or avoid lying ham curl machines if they bother your lower back on ham curls. 5. Possibly avoid sissy squats and reverse Nordics if your lower back is relatively weak...just stick with leg extensions for the rec-fem. 6. Avoid standing calf raises with a bar across your back if your lower back is relatively weak and getting tired during this movement. At the same time, a relatively weak lower back can be addressed with some modest amount of direct work to strengthen it. Pairing 1-3 sets of direct work on the lower back along with 1-3 sets of abs/core work can help strengthen it so it isn't a limiting factor in other leg lifts when it shouldn't be.

[@romannoodles5856]

I do: Squat Lunge Deadlift Hip Extensions Bridge Calf Raises and tibialis raises

[@AuraFusion]

(Hack/pendulum) squat (Single leg) Leg extension Seated leg curl Romanian deadlift Standing calf raises You're welcome

[@ebenezersureshworkaccount8947]

Only one free weight exercise? That sucks for the average gymgoer.

[@AuraFusion]

@@ebenezersureshworkaccount8947 first of all, it's two free weight exercises. Second of all, you don't go to the gym just for the free weights. How are you supposed to do leg extensions with free weights? Stupid comment

[@arithmetic9870]

@@ebenezersureshworkaccount8947 add in free weight squats instead of hack squat

[@sharky1854]

@@ebenezersureshworkaccount8947no it doesn’t. For the athlete it sucks but for an average gym goer who just wants bigger legs it’s a great workout. I’ve done something similar in the past.

[@perplios]

jpg bare minimum? (i have these written down as well lmaoo)

[@spAZZZ82]

Uh oh, Renaissance Periodization Dr.Mike might have something to say about the Hip Thrusts 🤣

[@rim7115]

Realistically, who cares what Dr. Mike says about sub-optimal exercises. Unless you're competing, there's nothing wrong with doing stuff like Hip Thrusts for variation. Lifting big metal circles gets pretty boring. That said, it's pretty unnecessary on this list. The glutes get pretty good activation on the Squats and RDLs, so he could've just had those plus calf raises for 3

[@kidbrown2010]

@@rim7115 He is cult of personality and his followers take his opinion as objective truth. If he says an exercise is bad, then an exercise is bad, no further question or thinking required.

[@Dreleosh]

@@kidbrown2010 Not really. It's based on scientific evidence that exercises that are hardest at lengthened position builds muscle alot better than exercises that are hardest in the shortened position, such as hip thrusts.

[@GDRobbye]

​@@DreleoshThat's a best case scenario. I personally feel my glutes being worked more when I do hip thrusts than when doing any sort of squat or lunges. Besides, for squat and lunges, the limiting factor will become your quads, because those are the primary muscles targeted, so your glutes will never really get to that "close to failure" point that promotes hypertrophy. So I do think there's room for hip thrusts as a complementary exercise on leg day, especially if there's a hip thrust machine so you don't have to deal with all the setup shenanigans.

[@tyler-path]

I think getting in some glute isolation (hip thrust) is ultimately a good thing, especially considering the 2 other glute involving exercises will incur a lot of fatigue. Also sure, we’re getting lengthened focused work on the glutes with the first two exercises. However, the squat variation shown will be more centered around the quads and the RDL (especially with the stiff leg variation) will bring in the hamstrings.

[@StMargorach]

I do 4.but 1 is only for being more stable. 1:Bulgarian split squats. 2:hip thrust/Glute bridge ( add a resistance band around the knees for even more training) I do them with my feet high. This way the focus is slightly more on the hamsstrings 3:Calf raises And nr 4, tibia raises Great for stability on the feet. And I'm quite a clumsy guy, so that's why I'm training those 😅

[@1mlikillbee250]

9:20 can we talk about the gym shoes though xD

[@laptopbroken5370]

Converses are really good shoes for squats though

[@GdFO.o]

20 likes for the most ignorant comment...

[@daaaaaave]

@@GdFO.o The brand is fine. But his shoes are falling apart on the sides.

[@rafaelalvarenga8067]

your hair looks glorious dude .

[@Gasser24769]

Hack squat goated mate 🏴󠁧󠁢󠁥󠁮󠁧󠁿 👊 I actually like leg curls facing down 😂 for hamstring too. YOUhave helped confirm a lot of my suspicions so far u da best

[@ebenezersureshworkaccount8947]

Squat, Hip Hinge, Lunge is all you need to train for functional legs

[@SamC_182]

You can definitely go deeper on those RDL's without compromising your form. Also limiting your leg workout to only 3 movements and saying they're the only ones you need is silly. The RDL doesn't hit the entire hamstring, you need a knee flexion variation. And you even said it yourself, the squat doesn't hit the rec fem all that well. So a leg extension would be appropriate. Also although the squat can potentially stimulate the adductors, it's not enough to build bulk from the front view, a hip adduction isolation would be good to add. And to balance that, a hip abduction would compliment that. It's important to move in as many planes of motion & get strong in them as possible to avoid potential overuse injuries. And not only that, the leg development would be superior

[@Jimlifts1]

Squat and Deadlift, got it. Nobody needs to hip thrust

[@romanhrytsutenko188]

Always hated leg days but after watching this video I decided to change the stuff that I do so now it is 3 sets of hack squat, 3 sets of SLDL and 3 sets of Bulgarian Squats. Still hate it but at least it is only 30 min :) thanks!

[@S.Duelist]

Squats deadlfts and lunges are my favorite.

[@rim7115]

Pretty solid choices. You can also change variations if you get bored, which is cool: High Bar, Low Bar, Front Romanian, Conventional, Sumo Bulgarian, Front Foot Elevated, Walking That's why it's also my go-to 3

[@mikeymyke]

I actually think the bulgarian split squat is the best overall leg exercise, and I'm kind of surprised you left that one out. Easier to setup than barbell (wont heavily load your spine either), and it absolutely murders your legs. Hits virtually every leg muscle group except maybe the calves. I love it just because I dont need a squat rack, just grab dummbells and off you go

[@sharky1854]

It’s defiantly not the best because grip strength matters allot and allot off girls barely train upper body so they have weak grip strength but strong legs so they can’t progress. Also stability is a struggle. It’s definitely in the top three most functional exercises. I think the best leg exercise is the RDL. It burns your hamstrings and also hits your glutes and lower back so if you do RDL’s and split squads y’all hit your whole lower body (outside off calves).

[@chilldoc9638]

No it doesn’t work the hamstrings

[@lennomol1008]

Big advice for leg day haters, change your program up to not have a full leg day! My program (inspired by jeff nippards high volume full body program) has me doing 1 leg exercise each day. At some point the doms get less and it doesnt bother you anymore in the next training. So i train backsquat on day 1, hack squat on day 2, rdls on day 3, leg extentions on day 4 and hamstring curls on day 5

[@andre.neomotion]

Idk, jeff nipples is overrated. As strong as he surely is, why would anyone ever want to look like him? I'm also on the shorter side but he went nuts and now looks like a roblox character...

[@chilldoc9638]

@@andre.neomotionwho cares what he looks like his advice his good

[@Daniel-vu4qu]

Replace deadlift with leg curl and you got a great leg day

[@chilldoc9638]

No, terrible idea

[@AJS_1705]

Someone please tell me why is it that (most) men hate training legs Like why ? Is it because you can't walk properly afterwards ? What is it ? I personally do 7 exercises for legs on my leg day Also proud to say that I never skipped a leg day

[@GillRapz]

Hey Tyler! Love the videos bro! Quick Question, how many minutes do you Personally spend on your Upper days & Lower days usually?

[@RGC04]

This. Is. The. Best. DL. Advice. Ever.

[@akhilraj3777]

And me start with sumo squats then smith machine squats, leg extension, leg curl and finish with both seated and standing calf raises as straight, pointed out and pointed in toe positions

[@vozq5566]

Thoughts on just using isolation machines like quad extension machine, calve raise machine and hamstring curl?

[@Striker_242]

I love training legs ,in fact i do upper lower splits for 4 days a week and due to this i can go heavy by giving proper rest in between to my body.

[@Kausik007]

What I usually do in leg day Weight Squats, lunges, leg press, leg curl, hamstring curl, calf raise. Man I hate lunges.

[@mattc4266]

Awesome workout like a true athletic bodybuilder

[@kev1n547]

I’m lucky to have a pendulum squat at my gym so that’s usually my go-to

[@unidaspandemia9936]

thats good shit bro, its rare drop

[@geetansh9295]

I saw one of your video in which your finger broke. I had same injury. Please let me know when did you heal properly and was ready to go back to gym

[@zBatos]

Calf raises, seated hamstring curls, leg extensions, and hip thrusts are my staples 🫡

[@namTnguyen]

getting nattys on the map!

[@Saradomin65]

Nice, I'm already doing this on my leg days. I also add in Leg extension just for that extra burn (and pain 😂)

[@ourovermelho23]

Thank you for the great videos man

[@onef0rall683]

I like 3 + forth. Doesn't seem like as much. FINE! I'll do legs not often... Thanks Tyler!

[@scotti3gt]

Bro has an epic sleeper build 💪🏻 😅

[@mosubekore78]

What about using dumbell instead of barbell for squat, for beginners.

[@redcloud7447]

I lift at home with just dumbbells and have been doing goblet squats

[@chazzmanmadd]

Rock solid info! Like the vid and give my dude a boost!

[@1mzaidi]

What about using a hex bar for deadlift, is it roughly the same? I just feel more comfortable using the hex bar

[@Saradomin65]

I might have to try for the hex bar for deadlift for the hammies. I guess whatever makes the hammies feel stretch is good

[@Rakotino]

Squat, deadlift and RDL

[@killuawr]

Watching before I go to the gym for Leg day 💀

[@valentine7512]

"Even if you hate training them" proceeds to put barbell squat

[@IxamusMC]

I hate squats so so much

[@xulianxavier]

The only 3 exercises if you hate legs. Proceeds to do the exercises I hate most

[@RZ_2K]

Squat without the buttwink, protect your lower spine

[@dawnpoint]

My personal recommendation: mountain biking, ice hockey and calf raises. Those three (hockey in particular) got me pretty decent legs with minimal thought about building legs.

[@Gasser24769]

Wtf 😂 to be fair sports are awesome for your legs . Hack squats will unlock something for u bro

[@Olivewight]

What's a comfortable exercise for a beginner doing upper body like a upside-down dorito?

[@Spook-No1]

I literally feel nothing in my glutes when doing hip thrusts. I feel it in my quads intensely. Clearly, I am doing something wrong, but no one has been able to explain to me what.

[@M.S.W.C.]

Try changing foot placement (further or closer to your butt) in small increments until it seems more to hit your glute...Or change foot angle (toes forward versus toes outward) until you feel it better... I've messed with both adjustments when I don't feel like my glutes are the limiting factor (that's what you want---the glutes to be the thing that gets worked most and fails first)... Otherwise, try doing a single-leg version and see if this helps you isolate each glute and/or determine if one of them is significantly weaker or not "turning on" like the other (I do this to activate my glutes before deadlifts)... Otherwise, maybe it's not right for your body! There are other moves that more efficiently target the glutes especially at length/stretched-tension... Deep squats/Leg Press especially with feet higher and slightly wider, or deep lunges.

[@JonesyTheFirst69]

Bro i have a back injury and cant do heavy Squats or Deadlifts anymore 😢 any alternatives?

[@greenamogus]

Instead of squats I do Bulgarian Split Squats, which can be glute focused or quad focused. Instead of deadlifts I do hyperextensions. Both of these exercises are gentle on my lower back. Make sure to start with low weights!

[@pankajrawat6410]

On Saturday I hit legs with high weight but, legs doesn't feel sourness

[@anshumantiwari8896]

I train my calves everyweek with legs on smith machine aur squat rack , but my left calf is jalf an inch smaller than right why is that?

[@botobanga]

Any tips on how to stop foot pain when doing standing calf raises?

[@rotor.ribbit]

Describe the pain in detail. Where exactly on your foot? When I started to do calf raises, my Achilles heel would pop, kind of like cracking your knuckles. It made it very uncomfortable to do the exercise. What I do now is do calf raises without any weight as a warm up, then start my sets. You'll probably have to start light then build your way up slowly if your feet aren't used to doing that movement or if they can't handle the weight

[@botobanga]

@@rotor.ribbit It’s always a burning/cramping sensation towards the middle/side bottom feet (not the heel). I only do very light weight with high reps in a controlled form like the video. Perhaps, I should warm up with no weight?

[@Brunonfire]

Is it a good idea to do squats and dl's on the same day?

[@tyler-path]

It can be done, especially if volume or load is modest. But, I think you’re gonna incur a lot of fatigue.

[@Ahmed-jv7oc]

I actually like leg day, but i always puke during or after to. So i need to tone down the intensity.

[@Bewefau]

Hi Tyler I seen you Jubilee you where the cutest one there 🥰 Nice legs btw when do they open ☺

[@KingoftheNorth361]

thirst trap

[@themarcus3177]

Is it comfortable wearing NB 550s during leg days?

[@LOLxUnique]

Fk no

[@Bunny11344]

I love Rdls but I fractured my ring finger so I can’t do them rn 😢

[@jjeverson2269]

My legs are nice but as much as i love my glutes i wish i didn’t have that much cake lol

[@zachxavierpatatag8393]

mario rios would be proud.

[@anihroxxor]

@tylerpath study shown there is basicly no benefit of doing bent knee calf raises as the sraigth one grow the soleus just as much.

[@snoopys14]

If you hate legs why would you squat?

[@calesticall128]

Needed bigger intention preciously going into the sky..

[@hamadxRL]

Hell naw appeared ryt after i finished leg day desperately ∆💀∆

[@BlackFlagK]

Bro didn't even gave f about beginners💀

[@thomaskeable2322]

Like to see a video of you and Chao

[@JordyBakker-q2n]

Always fun to see a 20 year old kid saying this is what you need😂

[@chilldoc9638]

Because it is

[@TroubleisHere]

No face day ?

[@liudizzle]

Always skip leg day

[@jemis6466]

No wonder you forgot the calves 🤣

[@Naerda]

How about the sus machines? (adductors & abductors)

[@tyler-path]

Good addition

[@hrsh3329]

❤

[@Tony-pu8pf]

We want glutes too 😶

[@peanut3853]

i have no traps =(

[@vijayvrdhn]

4 sec ago is crazy

[@hemster]

Fr

[@tyler-path]

Sheeesh

[@colt-_-jonson1743]

7 hours baby

[@armando5718]

I have not watched the video and I bet is Squat, RDL, hip trust

[@lionheart93]

now imagine if u ate more and lifted heavier or with more intensity on these great selection of excercises..

[@unidaspandemia9936]

asians dont do that man, they have calories restriction cos of Mao Zen

[@FAwkABxuster13]

Lmao none of this not even leg curls that crazy you put a hip trust in there lmao

[@sethkang4410]

i saw this guy at the gym lately. bruh fcking freak upper body. but when you look at his legs. you get second hand embarrassment.

[@hanskazan7403]

Dude is tiny af 😂

[@reachon7396]

What about the calves 😭 Just finished the video 😌

[@LeRoskal]

And don't forget to buy my merch and my workout programs!!

[@rossco78]

He’s not very annoying, is he…

[@idarkboost]

So basically this video is promoting another video with the actual in depth info, and a double ad, nice

[@hrsh3329]

❤