By exercising 30 to 60 minutes a day, you can improve your overall health, manage weight and reduce your risk of certain diseases. While exercising, do not forget to target your leg muscles, not only for proper symmetry between your upper and lower body, but also to stave off potential injury. The quadriceps muscles move and straighten your kneecap, making standing, walking and running possible.
Barbell Squats
The barbell squat targets the quadriceps, calves, hamstrings, glutes and lower-back muscles. Use a barbell with the desired weight and place it on the back of your shoulders, just below your neck. Place your hands comfortably on the barbell with your palms facing outward. Assume a shoulder-width stance, feet flat on the floor and toes pointed out slightly. Focus on keeping your back straight and chin level throughout the lift. Slowly begin lowering your torso toward the floor, bending your knees until your quadriceps are horizontal with the floor. Begin pushing yourself back up to the start position, completing one repetition.
Leg Extension
The leg extension targets the quadriceps muscles. Sit in the quadriceps machine with your feet underneath the footpad. Keep your back straight and grasp the handles for added power and stability. Begin the exercise by lifting your legs slowly until they extend straight out in front of you. Pause for one to two seconds and contract your quadriceps muscles. Slowly return to the start position, completing one repetition.
Lunges
The lunge builds strength in your quadriceps muscles and increases overall balance and stability. Begin the exercise by moving your right foot forward 12 to 18 inches, keeping the right knee over the right heel. Lower your left knee to within 1 to 2 inches of the floor by bending the knee. Keep your toes pointed straight. Hold briefly before returning to the start position. Do eight to 10 repetitions, switch legs and repeat. Perform three sets.
Stepups
Stepups target the muscles in your thighs, hips and buttocks. Use stairs or blocks that are about 6 inches off the floor. Place your right foot on the platform. Bring your left foot off the floor, holding it between the floor and platform for five seconds before returning it to the starting position. Repeat 10 to 12 times before switching legs and repeating. Do three sets.
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