The upper leg is composed of two major muscle groups: the hamstring and the quadriceps. The quadriceps is located in the front of the thigh and is responsible for knee extension and hip flexion. The hamstring is found in the back of the thigh and is responsible for knee flexion and hip extension. The quadriceps and hamstring are antagonistic muscle groups. They are needed for almost all ambulatory activities.
Squat
The squat works both the hamstrings and quads in addition to the glutes, hip flexors and calf. Stand with your feet shoulder-width apart and your feet flat on the floor with your toes pointing forward. Keeping your chest up, lower your body by flexing your hips, forcing your butt behind you. Then flex your knees to continue lowering your body. Keep your feet flat and do not let your knees get out in front of your toes. Once your thighs become parallel with the floor, push through both feet to stand back up to the starting position. Resistance can be used in the form of a barbell, dumbbell, kettlebell or other device.
Lunge
The lunge works both the hamstring and quad in addition to the glutes, hip flexors and calf. Stand with your feet shoulder-width apart, your feet flat on the floor and your toes pointing forward. Keeping your chest up, take a large step forward with one foot; the other foot will remain stationary. Then bending both knees, lower your body. Your back heel will come off the ground. Once your back knee almost touches the floor, push through your front foot to return to the starting position. Resistance can be used in the form of a barbell, dumbbell, kettlebell or other device.
Leg Extension
The leg extension is an isolation exercise that works only the quad. Sit down on a bench or chair with your hips and knees bent approximately 90 degrees and your toes pointing forward. Resistance is at the ankle. Extend your knees until they are completely straight but not locked. Slowly flex your knees, lowering your legs back to the starting position. This exercise is most often done on a specific leg extension machine but can be completed with other modalities, such as resistance bands.
Leg Curl
The leg curl is an isolation exercise that works only the hamstring. Sit on a bench or chair with your hips and knees extended fully and your toes pointing forward. Resistance is at the ankle. Flex your knees maximally, bringing your heels to your butt. Slowly extend your knees back to the starting position. This exercise can also be completed lying prone. The leg curl is most often done on a specific leg extension machine but can be completed with other modalities, such as resistance bands.
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