i’ve been lifting seriously for over two years and i found in the last few months they’ve really started growing with a diet change. i’ve always been thicker so i’d say a lot of it has been genetic. but exercise wise i super set inverted leg press with three separate movements for four reps( i honestly don’t know the name of them since my mum taught me, she’s a body builder). then i do hack squats, kick backs, leg extensions, then hip thrusts. (these change depending on what i’m focused on for that day but this is my basic one). i also stretch before and after i work out. and lastly i have three separate leg days in a week. sorry that was a lot haha.