Quadriceps

• Start off your leg workouts by utilizing a good starting move. Squats are the way to go. Front squats are the favorite among this exercise. When you have finished four sets of squats, you will be ready for leg presses. Leg presses are really good for the quadriceps. You can also change your footing and this exercise will work the calf muscles. Leg extensions work the legs and help define your quads.
  
  

Hamstrings

• Hamstrings are important to work out every other week. Deadlifts are good for your lower back, shoulder and hamstrings. Start this exercise out with light weights to get the form correct. Any type of lunges will also work the hamstrings. You can do lunges with the smith machine or dumbbells. Try mixing both in your workout to work your hamstrings at all angles. Seated leg curls will also work the hamstrings. Do at least four sets of each workout. Go as heavy as you can and perform at least 8 to 10 reps to build strength. Go lighter and do up to 20 reps for toning. Mix it up to shock your muscles into new growth.
  
  

Calves

• Calves are like forearms. You can do calves everyday and as long as you are mixing up your calf workouts, you can really make them grow. Change your foot position on the leg press to work the calf muscles. Do calf exercises with a barbell or even dumbbells. Practice form with a lighter weight and then find a stair or something you can stand on with your ankles hanging off the back end. Push yourself up with the balls of your feet. Do this exercise everyday. Change up the weight so the exercise is new and fresh every time you do it.
  
  

Proper Form

• Proper form is important. Take time to thoroughly perform each exercise correctly.