The leg muscles are the largest muscle group in the human body. The upper muscles are the quadriceps, glutes and hamstrings that compose the front and back of the legs. The bottom portions are the calves, found in the back of the legs, and the tibialis anterior, which run down the front of the shins. If you want to build your leg muscles, you should focus mainly on multi-joint exercises that can target more than one muscle at the same time.
Step 1
Do squats. Hold a barbell across your shoulders, placing your hands in a wide grip, and standing with your feet shoulder width apart. Maintain a straight back as you lower your butt toward the ground. Stop when your knees are bent 90 degrees and then stand back up.
Step 2
Do leg presses. Sit on the seat of the leg press machine and place your feet shoulder width apart on the platform. Push it up in the air and flip the safety latches over to the sides. Slowly lower the weight down towards your body by bending your knees. Stop when your knees are bent 90 degrees, and then push it back up. Stop when your knees are just short of lockout, then repeat. If your knees are going past your toes, place your feet higher up on the platform.
Step 3
Perform step-ups. Stand in front of the bench with your feet together and dumbbells held at your sides with your palms facing in. Place your right foot on the bench and step up with your left foot. Step back down with your right foot, then your left foot. Continue for a set of reps, and change your lead foot for another set.
Step 4
Perform lunges. Start with your feet together and hold dumbbells at your sides with your palms facing in. Take a long step forward with your right foot and lower your body by bending your knees. Stop when your right thigh is parallel to the ground and your back knee is an inch above the floor. Stand up, step forward with your left foot, and lunge again. Keep alternating your lunges across the room.
Step 5
Assume a face down position on a hamstring curl machine. Grab the support handles and hook the backs of your lower legs under the padded supports. Curl the weights up by contracting your hamstrings. Try to get your heels to touch your butt. Squeeze for a second and then slowly lower the weight back down. Stop when your knees are almost locked out, and then repeat the entire motion.
Step 6
Target your calves and shins. Stand with your feet together and hold dumbbells down at your sides. Lift up on your tiptoes by contracting your calf muscles. Squeeze for a second and lower yourself back down. As soon as your heels touch the floor, come onto them by lifting your toes up in the air. Squeeze again and lower yourself back down. Keep alternating back and forth.
Tips and Warnings
- Do ten to 12 reps and three to four sets of your exercises. Work out three times a week on nonconsecutive days. Use the heaviest weights you can handle when you are doing your exercises.
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