Kelly is the founder of KVJFITNESS, a self-development and mindset coach, and a qualified personal trainer. Specialising in empowering people women to get in shape, she offers online coaching and hosts a podcast, guiding clients to achieve their fitness and personal growth goals while building confidence, strength, and a positive mindset.
As a coach and trainer, I often get asked if squats are really necessary for growing your legs. The short answer? Not really, but squats can definitely help. Let me explain why and what science and experience in bodybuilding say about it.
What do bodybuilders do?
When you think of leg day, squats probably come to mind, right? For bodybuilders, squats are often a staple because they work multiple muscle groups at once. They engage the quads, hamstrings, glutes, and even the core. But here is the thing: bodybuilders do not just squat and call it a day. They use a variety of exercises to target their legs from different angles and ensure full muscle development.
Think leg presses, lunges, Bulgarian split squats, and leg extensions. These exercises help isolate muscles, leading to more balanced growth. Squats definitely help build mass, but other exercises can be more effective for isolating specific muscles. It is all about mixing it up.
What does science say?
When we look at the science of leg development, squats are not the only way to build muscle, though they are highly effective. Research on muscle activation shows that squats engage the quads, hamstrings, and glutes significantly. Since they are a compound movement, they work multiple muscles at the same time, making them excellent for building overall strength and mass.
But here is something interesting. Other exercises, like leg presses and lunges, can activate those muscles just as effectively, depending on how they are performed.
For example, placing your feet lower on the platform during a leg press can shift more emphasis onto the quads. Meanwhile, lunges, especially with a longer stride, are great for targeting the glutes and hamstrings.
When it comes to muscle growth, the total volume of your training, meaning how much weight you lift over time, matters most. Squats generate significant mechanical tension, that "heaviness" you feel when lifting, but as long as you achieve enough volume through other exercises, you can build strong legs without doing squats at all.
What is the most effective exercise?
There is no single answer because it depends on your body and goals. However, here is a quick rundown of some of the best exercises for leg growth.
Squats (Barbell, Front, Goblet)
What they target: Quads, hamstrings, glutes, core
Why they work: Great for overall mass and strength. They’re a heavy hitter for muscle building.
Leg Press
What it targets: Quads, hamstrings, glutes (depending on foot placement)
Why it works: You can push more weight here and really focus on the quads without putting your back at risk.
Lunges (Walking, Bulgarian Split Squats)
What they target: Glutes, quads, hamstrings
Why they work: Great for fixing imbalances and giving those glutes and hamstrings some love.
Leg Extensions
What it targets: Quads
Why it works: Perfect for isolating the quads and really focusing on those muscles, especially if you're looking to carve out more detail.
Final thoughts
So, do you need squats? Not really, but they are definitely a great tool in your leg-building toolbox. If you want big legs, you need to train with enough volume, consistency, and variety. Squats are great, but they are not the only way to achieve leg growth. Using a mix of exercises will help you build a more balanced and well-developed lower body. Squat if you love them, but do not be afraid to mix in other exercises to maximize your gains.
Ready to take your leg development to the next level? Whether you want to crush leg day with squats or fine-tune your routine with a variety of exercises, I am here to help. Book a one-on-one consultation today, and let’s create a personalized plan that will bring out the best in your legs and your entire body.
Read more from Kelly Veronica Narvaez Jara
Kelly Veronica Narvaez Jara, Personal Trainer & Mindset Expert
Kelly is a passionate self-development and mindset coach, dedicated to helping women unlock their full potential. Through her online coaching, she supports clients in achieving both physical and mental transformation, focusing on fitness, well-being, and personal growth. With a tailored approach, Kelly helps individuals build confidence, strength, and lasting results. Her mission is to inspire positive change by blending mindset shifts with practical fitness strategies. Follow her journey and join her supportive community on Instagram at @kvjfitness .
