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How to get big legs in crossfit

How To Build Big Legs In A Crossfit Gym

Crossfit is excellent at making the average person extremely fit, very fast. Due to the unique nature of Crossfit style workouts (WODs) people shred fat and build muscle almost immediately after joining a box.

It is perhaps one of the worlds best, if not the best way to get in shape in the shortest amount of time and it doesn’t have many flaws.

However it does have one.

Due to the non-functional element of certain bodybuilding movements and lack of machines, Crossfit athletes sometimes have issues when attempting to improve their physique when it comes to a lagging muscle group such as legs.

Don’t get me wrong, your legs will definitely grow and they may already be at a decent size if you are consistent in a Crossfit gym but this post is for the group that wants legs bigger than most.

Without re-joining 24 hour fitness and losing all of your Crossfit gains below is a thoroughly balanced program with the sole focus of adding mass to your legs.

This entire program can be completed using equipment that every Crossfit gym has, no machines necessary.

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How To Build Big Legs In A Crossfit Gym: The Program

PRIMER / WARMUP

  • Banded Goblet Squats (2 x 12)
  • Banded Leg Curls (2 x 12)

CALF WORK

  • Standing Elevated Calf raises (1 x 20)
  • Standing Elevated Single Leg DB Calf Raises x (2 x 15)
  • Standing Elevated body weight only Single Calf Raises (1 x 10-12)

*Make sure you squeeze your calf as hard as you can at the top of each rep.

Related: How To Get Bigger Calves For A Stronger Squat


MAIN BULK

  • Heel Elevated KB Squats (3 x 20/12/8)
  • Deficit Reverse Lunges (3 x 12)

*Superset these movements meaning you do 1 set of KB Squats then 1 set of Lunges, then another set of squats and then lunges again, etc. for all 3 sets alternating each time.

*Do not go below parallel on squats in order to maintain tension in the quads.

  • Barbell Hip Thrusts (3 x 15/10/8)
  • Short Step Walking lunges (3 x 20 steps)

*3 second lowering on the hip thrust, explode up. Also, make sure you focus on short steps during the lunges in order to maintain tension in the quads.

*Superset the hip thrusts with the walking lunges just as you did with the KB squats and reverse lunges earlier.

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  • Heel Elevated Tempo Back Squats (1st set: 1×20 with a four second lowering. 2nd and third sets: x 12 with a three second lowering. 4th set drop-set x 4: do 1 set of 10, drop weight and repeat for set 2, drop weight from set 2 and repeat 10 reps again for set 3. For the 4th and final set of the drop set use just the barbell (no weight) and go to failure while not locking out at the top and not going below parallel at the bottom.

*3 second lowering on each rep and each set.

Related: Crossfitters: Don’t Forget The Bench Press


LEG FINISHER

  • 3 Rounds: 60sec Legs Only Bike, 30 Air Squats, 20 DB deadlifts

*This is meant to be done as fast as possible just like a regular Crossfit workout.


This entire workout can be done 2x a week in order to achieve maximum results.

All credit goes to the creator of this routine Obi Vincent and his video detailing every piece of this routine can be found HERE.

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