Leg Exercises

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Leg exercises are actually a grouping of motions/actions designed to target several different muscle systems in the legs, most commonly the glutes, hamstring, quadriceps, biceps femoris, leg abductors, leg adductors, and calfs.  Some leg exercises effectively work out many of these areas, while others are designed specifically to target one area or system.
There are some functional leg exercises that can be done at home with little or no equipment.  Chief among these are lunges and calf raises.  To do a proper lunge simply stand straight up then step forward a few feet while keeping your back foot planted, bend your front knee to a 90-degree angle, then push back up to a standing position then alternate legs.  To increase resistance hold a dumbbell of the desired weight in each hand.  Calf raises can be done on any stair; simply stand with your toes on the step and push your weight up, then let yourself dip down as far as you can, then use your calfs to lift you up again.  Dumbbells can be used to add weight to this exercise as well, but for those wanting the best results a calf raise machine may be the best bet.

As for mechanically enhanced leg exercises, the most effective and best designed include: squats, leg presses, leg extensions, and lying leg curls.  All these leg exercises require equipment, but they compensate by offering the very best workouts.  The squat is done by taking a weighted barbell on the shoulders and bending down until the top of the legs are parallel with the ground, then pushing back to a standing position once more.  While squats can be done with no more equipment than the barbell and weights, be certain a spotter is present for such intense free lifting.  For those who work alone a squat machine or squat/power rack is essential to maintain safety.  Leg presses replicate much of the motion of a squat, except the lifter sits or lies down and presses weight up with the legs.  As with the squat, the leg should be at a 90-degree angle bend before pressing upward.  A leg press machine offers many of the benefits of the squat without stressing the back.  Leg extensions are done on a leg extension machine by hooking the feet beneath the roller pad and extending the legs outward, pressing up the desired weight in the process.  This exercise is particularly good at isolating the quadriceps.  Finally, lying legs curls are done on a bench with a leg curl extension.  While belly down on the bench, hook the feet beneath the curl pad and curl the legs, and the weight, up and toward the lower back.  Settle the weight slowly and steadily to avoid injury. 

These combinations of machines and barbells will help you make the most out of your leg exercises.