Several muscles make up the legs, but the four main muscles of the thighs are the quadriceps (quads, tops of thighs), bicep femoris (hamstrings, back of thighs), abductors (outer thighs) and adductors (inner thighs). The gastrocnemius and soleus muscles form the calf muscles. The buttocks’ largest muscle is the gluteus maximus (glutes). There’s no better way to shape these muscles than tried and true, basic exercises. Each exercise can be performed at home or the gym with dumbbells or barbells. Exercises should be performed with slow, controlled movements and weight should be increased in 3-5 pound increments as the exercise becomes easier. Allow 24 hours between sessions for muscles to recoup.
Squats
Most fitness experts and bodybuilders agree there is no better lower body exercise than squats. Squats work the quads, glutes and adductors. Hold a pair of dumbbells in each hand. Feet are slightly wider than shoulder width apart. Toes are slightly turned out, back is flat, chest is lifted. With slight, forward flexion, lower hips until legs are parallel to the floor without knees jutting out over toes. Return to starting position, pressing heels into the floor. Variation: Same movement but use a barbell with weights that is placed behind the head across the trapezius muscle (muscle that lies across the top of the back and shoulders). Begin with three sets of 12, working up to four sets of 15.