You may have seen this guy at your gym. The one who has an impressive upper body and a laughable lower body. Their legs are non-existent compared to the massive upper body.

The reason, well, you know it. No leg days at all. They only keep training their upper body and keep beefing it up.

Truth be told, that is not impressive. They are usually referred to as having chicken legs.

Are you also someone who has avoided training legs and now has chicken legs? Well, it is not late yet. Start incorporating leg workouts and beef up your legs as well.

- Better physique symmetry

- More functionality

- Reduced risk of injury

- Look fu*king awesome!

I am pretty sure the last reason should be enough to convince you. Leg development has always been a part of the physique and bodybuilding sport and your entire body is supported by your legs.

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It is like the foundation of your house. Would it not make sense to have a strong foundation?

Now let's understand the leg muscles. Your legs are made up of mainly 4 muscle groups. They are:

1. Quadriceps

2. Hamstrings

3. Glutes

4. Calves

There is another set of lifters who ignore training their hamstrings and glutes, as the classic bodybuilding documentaries did not cover it. Well, do not be that guy.

Give equal commitment and dedication to all of these muscle groups if you really want to maximize your leg development and have awesome looking wheels.

For maximal development, another thing that I recommend to my clients is to hit a leg workout at least twice a week. The same goes for any other body part.

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If you are a natural lifter and want to maximize muscle development, ensure that you are training each body part at least twice a week.

Here is a sample hypertrophy workout you can start doing for your legs right from the next session:

1. Hip Thrusts - 3 sets of 8 to 12 reps

2. Back Squat or Leg Press - 3 sets of 8 to 12 reps

3. Lying Hamstring Curls - 3 sets of 12 to 15 reps

4. Walking Lunges - 3 sets of 12 to 15 reps

5. Calf raises - 3 sets of 12 to 15 reps

Along with this, you can end your session with a farmers walk if you are feeling confident. It will not only work your legs, but it will also engage your core and help you develop arm strength as well.

So start working out your legs and do not be the bro that has chicken legs! 

Author bio:

Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company and the founder of Mars Nutrition, a nutrition supplement company. Both his companies are geared towards providing you with the right information and products without any false or fake claims. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram.