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Squats are a great exercise to build strength in the quads and calf muscles. You will probably need to use dumbbells or a barbell to get enough resistance to build some large leg muscles. Six to eight reps is good for increasing muscle size. Three to four sets are typically recommended. This means that you need to have enough weight, including your body weight, to fatigue your legs in only six to eight reps. Dumbbells are best held in your hands with your arms relaxed at your sides. A barbell should be placed across your shoulders, but not on your neck.
Stand with your feet shoulder-width apart and toes pointing forward. Do not allow the feet to point to the sides until you are ready to do plie squats. Squeeze your abs and tuck your hips. Bend your knees until they are over--but not past--your toes, and stick your hips back as if reaching for a chair. Allow a slight forward bend in your upper body. Inhale as you squat down and exhale as you stand back up.
You can also take a wider stance and turn your toes out to do plie squats. This will work the outer thighs and calves more. -
Deadlifts are excellent for working the glutes and hamstrings. Focus on the same number of reps and squats. You can do these on the same day as squats because they work different leg muscles.
Hold a barbell or dumbbells in front of your body at waist height. Stand with your feet hip-width apart. Bend your knees slightly. Lean forward at your waist with a flat back and straight spine. Allow your arms to hang and relax. You may arch your lower back slightly. Bend until your arms pass your knees. Stand back up straight by pushing through your calves, hamstrings and glutes. -
Lunges are an excellent leg exercise that work each leg individually so you do not need to worry about one working harder than the other. They work all your leg muscles, so do not do them on the same day as squats of deadlifts.
Kneel on the ground as if you were proposing or being knighted. Without allowing either foot to shift forward or backward, stand up with your front foot flat on the ground and your back foot on your toes, or the ball of your foot. Let's say you have your right foot in front. Put your hands on your hips or hold a dumbbell in each hand. Keep your torso straight and resist the urge to lean forward. Tuck your hips under you and squeeze your abs. Bend your left knee to an inch above the ground. Do not let your right knee go farther than your right ankle. Push back up to the starting lunge position. Do six to eight of these and then switch legs.
