The quadriceps run down the front of the thighs and they have four parts: the rectus femoris, vastus lateralis, vastus intermedius and vastus medialis. The vastus lateralis sits on the side of the thigh and it is the largest of the four quadriceps segments. All parts of the quads function to extend the knee. You perform this action when moving your leg from a bent to straight position. When trying to tone the sides of your legs, you need to do exercises that involve this motion.
Step 1
Perform a set of barbell deadlifts. Position the bar on the floor and stand behind it with your feet slightly wider than shoulder-width apart. Lower yourself down by bending your knees and hips and grasp the bar with an overhand, shoulder-width grip. Keep your abs tight and back straight as you lift the bar from the floor and come to a standing position. Rest the bar against your thighs for a second, slowly lower it back to the floor and repeat.
Step 2
Use an exercise platform to do stepups. Hold dumbbells at your sides and stand behind the platform with your feet together. Place your right foot flat on top and press down to lift your body up. Move your left leg forward, bend your knee and raise your thigh so it is about parallel to the floor. Lower your foot back to the floor, step off the platform and repeat with your other side. Continue to alternate back and forth.
Step 3
Execute a set of curtsy lunges. Stand with your feet about hip-width apart and place your hands on your hips. Keep your back straight and abs tight as you step back at an angle with your left foot. Lower yourself down by bending both knees and stop when your front thigh parallels the floor. Step back to the starting position, repeat with your right leg and continue to alternate back and forth in a steady motion. Hold dumbbells at your sides to increase the resistance.
Step 4
Sit on a leg extension machine to do leg extensions. Hook your feet under the padded lever arm and press your back tight to the backrest. Grasp the support handles on the sides of the seat and push against the lever arm to move it up in the air. Stop when your knees are just short of locking out and squeeze your quadriceps for a second. Lower the lever arm back down slowly and repeat.
Tips and Warnings
- Aim for 10 to 12 reps and do four or five sets of your leg exercises. Take at least one day off in between workouts to give your muscles a chance to heal.
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