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LEGS

The quadriceps (quads) are the muscles located at the front of the thigh and are responsible for extending the leg. They consist of four muscles: the rectus femoris, vastus intermedius, vastus medialis, and vastus lateralis.

 

The biceps femoris, part of the hamstring group, is located at the back of the thigh and functions to flex the leg. The most effective way to train the quadriceps is through various leg extension movements, while hamstrings are best developed with different types of leg curls.

 

The calves are composed of two primary muscles: the soleus and the gastrocnemius. The soleus lies deeper and is the larger of the two. The gastrocnemius has two heads, one originating from the lateral side and the other from the medial side of the lower femur. The tibialis anterior runs along the front of the lower leg beside the shinbone.

 

Quads

Lower Thigh

  • Machine Squats

  • Barbell Squats

  • Hack Squats

  • Leg Presses

  • Leg Extensions

 

Outer Thigh

  • Front Squats

  • Hack Squats

  • Squats (toes pointed straight, feet close together)

  • Leg Press (toes pointed straight, feet close together)

 

Inner Thigh

  • Barbell Lunges

  • Dumbbell Lunges

  • Straight-Leg Deadlifts

  • Squats (toes turned outward, wide stance)

  • Leg Press (toes turned outward, wide stance)

 

Hamstrings

  • Leg Curls (lying face down)

  • Leg Curls (standing)

  • Leg Curls (seated machine)

  • Straight-Leg Deadlifts

 

Calves

 

Lower Calves

  • Seated Calf Raises

  • Calf Raises (on leg press machine)

 

Upper Calves

  • Standing Calf Raises

  • One-Leg Calf Raises

 

Calf Thickness

  • Donkey Calf Raises

 

Tips:

  • For inner calves, point your toes outward.

  • For outer calves, point your toes inward.

 

Tibialis Muscle

  • Reverse Calf Raises

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