Firm, defined leg muscles are a desirable goal for many women, whether for appearance or to improve physical strength and stamina. Gyms offer machines that help develop leg muscles, but various simple exercises can be done at home to target the major muscles of the legs, including the quadriceps muscles in the front of the thighs, the hamstrings in the back of the thighs, and the calf muscles.
Beginners
Step 1
Stand with your feet apart several inches more than shoulder-width with your toes pointed slightly out. Squat with your hands on your hips and your knees directly above your ankles. Squeeze your buttocks muscles together as your stand up. Repeat 15 times. This beginner-level exercise targets your hamstrings and quads.
Step 2
Stand with your hands on your hips and your feet hip-width apart. Bend both knees as you lunge with your right leg, crossing your right foot behind the left. Stand up straight and repeat with the other leg. Repeat 20 times, alternating legs.
Step 3
Step up on the box or stool with your right foot, landing on your heel. Squat with your right leg as you raise the other foot to the box. Stand up straight, then step down and repeat. You can add dumbbells held down at your sides or up over your shoulders.
Step 4
Stand with your toes on the edge of a thick book and your heels on the floor. Raise your heels until you are standing on your toes on top of the book. Slowly lower your heels to the floor. Repeat 20 times. This movement targets calf muscles.
Intermediate
Step 1
Stand with your feet more than shoulder-width apart and your toes pointing out. Raise your heels off the floor and squat. Stand up, then repeat 15 times. This intermediate-level exercise targets hamstrings, quads and calves.
Step 2
Stand with your hands on your hips. Lunge back with your right leg and cross the right foot behind the left. Push off with your right foot, bend your right knee and bring the knee up to hip level. Hold that position for a count of two, then repeat on the other side.
Step 3
Squat with your knees directly over your toes, then jump straight up. Land in the squat position and repeat. This exercise targets calf muscles.
Tips and Warnings
- A number of physical activities will build quad, hamstring and calf muscles, including hiking, climbing stairs, running uphill, soccer, bicycling, jumping rope and tennis.
Things You'll Need
- Sturdy box or low stool
- Telephone book or other thick book
- Dumbbells (optional)
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