Performed correctly, squats and lunges are among the most effective overall leg exercises. Both exercises tone the large muscles of the legs – the quadriceps and hamstrings -- and the smaller adductors, abductors and calves. These compound, full-body movements build great strength into the legs and overall body. Additional exercises that isolate certain muscles can be used to replace or complement lunges and squats, and further tone the legs.
Quadriceps
The quadriceps refers generally to the large group of muscles that make up the front of the thigh. This muscle group is capable of lifting heavy weight. Work the quad muscles by performing machine-assisted exercises, including the leg press and the leg extension. The leg press simulates the squat, but takes the pressure off the back. To perform the exercise, sit on the seat and place your feet on the foot plate. Press the plate slowly away from you, then smoothly bring it back to the starting position. To perform the leg extension, sit on the seat – knees bent – and place your feet behind the foot pads, so they sit at the front of the ankle. Slowly extend your legs, using your quadriceps to lift the weight, then return smoothly to the starting position.
Hamstrings
The hamstrings make up the back of the thigh. You can tone this area by using movements that isolate the hamstrings, such as stiff-legged deadlifts or hamstring machine curls. Dead lifts are performed with a barbell. Stand with your feet shoulder width apart while holding the barbell with an overhand grip and the hands just outside your thighs, with the bar resting on the thighs. Bend over, letting your arms hang, and lower the weight while keeping your legs straight; do not bend the knees. Lower the bar to just below the knees while keeping your legs and back straight, then return to the starting position to complete one repetition.
Hamstring curls are performed on a machine. Lie face down on the padded bench and place your feet beneath the foot pads, with the pads at the back of your ankles. Raise your legs in a controlled movement toward your back to lift the weight while keeping your hips, chest and stomach in place on the bench.
Abductors and Adductors
Abductors work to move your legs outward, and adductors work to pull your legs inward. The muscles of the inner and outer areas can be toned by performing movements that work these muscles groups. Some fitness facilities feature adjustable machines that target the abductors and adductors. The equipment requires the user to sit in a seat, rest the knees on pads, and push outward or press inward to work the muscles. Exercise bands can also be used for home workouts by attaching one end of the band to a fixed object, such as a door knob, and the other end to the ankle so that you can pull the tension in the desired direction to target the adductors or abductors.
Calf Muscles
The calf muscles, located at the back of the lower leg, work to lift your heels from the ground. These muscles are crucial for almost every step we take, walking or running. To isolate these muscles, perform standing or seated calf raises. These can be performed almost anywhere. Gyms offer machines specifically for the calf muscles, but the movements can also be done by standing on the edge of a step and dropping your heels below step level, then lifting up on your toes. You also can do calf raises while sitting in a chair and pressing from a flat-footed position up onto the toes. Add resistance to the seated movement by placing a weight plate on your thighs before you perform the lifts.
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