The quadriceps, or front thighs, serve to straighten the leg at the knee. This group is worked when straightening the leg at the knee.
Quad Exercises
Squats, leg presses, and leg extensions are by far the most common workouts used to develop the quadriceps. All of these exercises are usually weighted, as the quadriceps are exceptionally strong (relative to other voluntary muscles such as the arms). The motion for them involves repeatedly bending the knees in unison to the torso and realigning them.
The squat is done from a standing position, where weight is applied to the back at the shoulders. The torso is lowered to the knees and uses a standing motion to straighten them back.
Leg presses are performed lying down, where weight is added to the heels. The knees here are lowered to the torso and then straightened.
Leg extensions supplement resistance at the front of the shin, and they are worked from a sitting position. The heels are raised to the vertical plane of the knees and lowered again.
Deadlifts are also a common quadricep exercise, and practicing them is one of the fastest ways to pack on muscle in the legs and back. This motion will not be discussed here because proper form is essential.
Frog jumps (exaggerated jumping) and balancing routines also develop the quads. They are typically done without weights and can be used to shock the muscles out of plateaus, develop the core, and create explosive power.
Thigh Exercises
The hamstrings are a group of muscles located to the rear of the thigh, and their primary function is to flexure the leg at the knee. Exercises such as leg curls, where the foot is raised the the hip, will develop these muscles.
The adductors (inner thigh muscles) are a group of muscles located to the inner thigh. They are worked by pulling the leg toward the body's centerline. Abductors (outer thigh muscles) move the legs outward to the side of the body.
The calves are located to the back of the lower leg, and it is comprised of the two gastrocnemius heads and the underlying soleus. Their function together is to raise the heel, where the soleus is typically brought in to play when the knee is bent.
Calf Routines and Glute Exercises
Calf raises can be used to exercise these muscles. Here, weights are applied to the back of the shoulders while the ankle is straightened. Of course, simply walking around on tip-toes will also accomplish this with minimal strain
The glutes consist of the gluteus maximus, medius, and minimus. Often at the butt of jokes, the glutes serve in leg abduction and hip extension. As squats usually develop this group, little detail will be given here on working them with hip extensions and lunges.
Working the legs (and back) has far more affect on fat-loss than exercising smaller muscles. These routines, along with proper intake of protein and minerals, can create an anabolic and metabolic boost throughout the entire body.
