You don't need to go to a gym to increase the size of your leg muscles. There are a number of exercises that you can perform in your home which will tone, strengthen and build your legs. Your legs are made up of numerous muscles, but the main ones are the quadriceps on the front of your thighs, your hamstrings on the rear of your thighs and your gastrocnemius and soleus, which make up your calf muscles.
Stand with your feet shoulder-width apart with your weight on your heels and your head held high.
Push your butt back, bend your knees and lower yourself down as if you were going to sit in a low chair. Try to bend your knees to around 90 degrees. The depth of your squat will depend on your flexibility.
Extend your legs and push back up into the starting position and repeat for 12 to 20 repetitions.
Stand with your feet together and your hands by your sides.
Take a large step forward with your left leg.
Bend both legs and lower your rear knee until it almost touches the floor and your front knee is bent to 90 degrees.
Push down and forward with your front leg, and then step back into the starting position.
Repeat the movement leading with your opposite leg. Perform between 8 and 12 repetitions per leg.
Perform Calf Raises
Stand on the edge of an exercise step. Position your feet so that only your forefoot is on the step and your heels are in mid-air. Use your hands for balance, if necessary.
Keep your knees straight, extend your ankles and lift up onto tip-toes. Hold this top position for a second or two.
Lower your heels until they are below the level of your toes. Hold this stretched position for a second or two.
Alternate between ankle extension and ankle flexion for 12 to 20 repetitions.
- Weight Training for Beginners; Tony Gallagher
- The Complete Book of Butt and Legs; Kurt Brungardt, Mike Brungardt, and Brett Brungardt
- You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women; Mark Lauren