In this video I’m going to be covering the “best” leg workout for mass and strong legs based on scientific literature and our understanding of the leg muscles. I’ll go through the most effective leg exercises that best activate the glutes, quadriceps, and hamstrings. These exercises are great for men and women, if your goal is leg hypertrophy (bigger legs) from your leg workouts. The four exercises I will discuss are the barbell back squat, front squat, Bulgarian split squat, and hip thrusts for glutes using a barbell. This combination of bilateral and unilateral leg exercises is ideal in order to add mass to the leg while correcting asymmetries that would be caused by only using bilateral exercises. Stick around until the end where I provide a full sample leg workout you guys can get started with right away.

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Additional credits:
Pietro Boselli for the anatomy:
   / @pietroboselli  
Jeff Nippard for the "sciencebased workout series" idea:
   / icecream4prs  

Studies:
Full ROM https://www.ncbi.nlm.nih.gov/pubmed/2...
Full ROM http://journals.lww.com/nscajscr/Cit...
Barbell vs Smith Machine Squats https://www.ncbi.nlm.nih.gov/pubmed/1...
Bulgarian Split Squat EMG https://www.ncbi.nlm.nih.gov/pubmed/2...
Bulgarian Split Squat 1RM https://www.ncbi.nlm.nih.gov/pubmed/2...
Legs Fiber Type https://www.ncbi.nlm.nih.gov/pubmed/4...
Fiber type and load https://www.ncbi.nlm.nih.gov/pubmed/1...
Fiber type and load http://jap.physiology.org/content/ear...