Here are 5 natural testosterone boosting leg exercises for your enjoyment. Several studies over the years have shown that lifting weights can actually boost testosterone levels. It is a natural conclusion to say that lifting with your legs may increase testosterone more than smaller muscle groups. Your legs are the largest and strongest muscles in your body, after all. Several studies created various levels of support for a link between weight-lifting with legs and testosterone levels.
You can maximize the hormonal response to exercise—and, over time, the
increase in muscle size—by paying attention to the structure of your resistance
training program. In general, the hormonal response to exercise is greatest when
using high exercise volume (three or four sets of 6 to 12 repetitions for each
exercise), heavy loads (greater than 80 percent of maximal strength), short rest
periods (one to two minutes between sets), and exercises that target large muscle
mass (squats, deadlifts, power cleans, and so forth). (For a review of the hormonal
responses and adaptations to resistance exercise, see Kraemer and Ratamess 2005.)
It may be helpful to keep in mind that the hormonal response to exercise is generally
correlated to the amount of metabolic stress. Therefore, workouts that are structured
using high volume and intensity, short rest periods, and that use large muscle
mass will maximize the body’s natural capacity to stimulate muscle growth.
The significance of the relationship between an increase in the anabolic hormones
circulating in the bloodstream and gains in muscle strength was demonstrated in
a clever experiment performed by a group of scientists in Denmark (Hansen et
al. 2001). First, the scientists tested the arm strength of a group of subjects and,
subsequently, divided the subjects into two groups: One group trained only their
arms (A group), and the other group trained their arms and their legs (AL group).
Both groups spent the same amount of time training their arms; however, the AL
group performed additional leg exercises to increase the concentration of circulating
anabolic hormones—that is, testosterone and growth hormone (as already
mentioned, the amount of anabolic hormones in the blood will increase more if a
large amount of muscle is exercised). At the end of the experiment, the scientists
found that the A group increased their arm strength by 9 percent, while the AL
group increased their arm strength by 37 percent! This study clearly shows the
importance of recruiting a large muscle mass during resistance exercise, because
doing so causes a large increase in anabolic hormones and a greater increase in
Needless to say, it may be a bad idea to skip leg day in your strength training workout.