Cooler weather is here, so now is the time for a lot of us to focus on growing certain muscle groups… and your legs can be an important one for a lot of us.
Your legs aren’t just one muscle group as a whole though, so it’s important to put an emphasis on all of the muscles in your legs to really help them grow.
The most popular muscles of your legs include:
Quads (Front of thigh)
Your quads are in charge of knee extension (straightening your leg), hip flexion (lifting your knee upward), and stabilizing the knee during walking, running, jumping.
It’s important to have strong quads for power, sprinting, stair climbing, and overall knee health.
Hamstrings (Back of thigh)
Your hamstrings are in charge of knee flexion (bending your knee), hip extension (driving the hips forward/back), eccentric braking (slowing down your leg when running).
It’s important to have strong hamstrings for preventing knee injuries, improving hip power, helping posture, and balancing quad strength.
Glutes (Butt muscles — maximus, medius, minimus)
Your glutes are in charge of hip extension (driving hips forward), hip abduction (moving leg outward), hip external rotation (turning leg outward), and pelvic stability during walking/running.
It’s important to have strong glutes because they’re key for speed, power, posture, and low-back support.
Calves (Back of lower leg–Gastrocnemius)
Your calves are in charge of plantar flexion (pointing toes down, pushing off the ground while walking, running, or jumping), ankle stabilization to keep you balanced, and assist in knee flexion.
It’s important to have strong calves for athletic performance, ankle stability, sprint power, and overall leg balance.
Here's some exercises to best hit those muscles include:
1) Leg Extension
What it is: A machine where you straighten your knees against resistance.
What it trains: Quads — isolates the front of your thighs.
Why it’s useful: Great for targeting quads directly and building definition.
2) Walking Lunges
What it is: A step-forward lunge repeated while moving continuously.
What it trains: Quads, glutes, and hamstrings with core stability.
Why it’s useful: Builds balance, functional strength, and leg endurance.
3) RDL (Romanian Deadlift)
What it is: A hip-hinge movement lowering the weight with a slight knee bend, keeping it close to your legs.
What it trains: Hamstrings and glutes, plus lower-back stability.
Why it’s useful: One of the best exercises for posterior chain strength and muscle growth.
4) Hamstring Curl
What it is: A machine movement where you bend your knees to pull weight toward you.
What it trains: Hamstrings, especially knee flexion.
Why it’s useful: Isolates the hamstrings to balance quad strength and protect the knees.
5) Calf Raises
What it is: Lifting your heels up and down under control.
What it trains: Calves — gastrocnemius & soleus.
Why it’s useful: Improves ankle strength, explosiveness, and overall lower-leg development.
Of course working out is only one piece of the puzzle when it comes to growing your muscle.
Nutrition is another huge factor to consider too! Stop by your local S2 and talk with one of our NASM Certified Nutrition Coaches and Personal Trainers to make sure you’re set up with the right plan to see results.
This article was written by Sage Schuman. N.A.S.M. Certified Personal Trainer and Sports Nutrition Specialist.