LEGS

The quadriceps (quads) are the muscles at the front of the thigh which extends the leg. The four muscles that make up the quads are the rectus femoris, vastus intermedius, vastus medialis, and the vastus lateralis. The biceps femoris muscle (the hamstrings) is the thigh flexors at the rear of the leg. This is used to curl the leg. The best way to exercise the quads are different leg extensions, the best way to exercise the hamstrings are by doing different leg curls. The Calves are made up of two muscle groups. The soleus, and the gastrocnemius. The soleus is the larger and deeper of the two calf muscles. The gastrocnemius has two heads, one originating from the lateral aspect and the other from the medial of the lower femur. The tibialis anterior muscle runs up the front alongside the shinbone.

QUADS

Lower Thigh

Machine Squats
Barbell Squats
Hack Squats
Leg Presses
Leg Extensions

Outer Thigh

Front Squats
Hack Squats
Squats (with your toes pointed straight and feet close together)
Leg Press (with your toes pointed straight and feet close together)

Inner Thigh

Barbell Lunges
Dumbbell Lunges
Straight-leg Dead lifts
Squats (with your toes turned outward and a
wide stance)
Leg Press (with your toes turned outward and a
wide stance)

Hamstrings

Leg Curls (lying face down)
Leg Curls (standing)
Leg Curls (seated machine)
Straight Leg Dead lifts

Calves

Lower Calves

Seated Calf Raises
Calf Raises (on leg press machine)

Upper Calves

Standing Calf Raises
One-leg Calf Raises

Thickness

Donkey Calf Raises

For inside calves have your toes turned outward
For outside calves have your toes turned inward

Tibialis Muscle

Reverse Calf Raises