How to Reshape the Legs

Having the right power-training exercise regimen can help reshape your legs into muscular trunks. To build powerful legs, it helps to understand your anatomy. The upper legs consist of your hamstrings, glutes and quadriceps, while the calves make up most of your lower leg. By targeting your major leg muscle groups with consistent training, you can build a strong lower half, which will improve your strength and athletic performance.

Things You'll Need

  • Dumbbell
  • Barbell
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Instructions

  1. Dumbbell Lunges

    • 1

      Target your quadriceps with the dumbbell lunge. Stand facing forward with a dumbbell in each hand. Place your hands by your sides. This is your starting position.

    • 2

      Lunge forward with your left leg, stepping forward about 2 inches. Land on your heel and roll on to your forefoot. Inhale as you descend down while facing forward with your back straight, flexing your abdominal muscles. Tense your knee and hip muscles to maintain balance as you descend. Keep going until the knee of your rear leg is almost touching the ground.

    • 3

      Push yourself up to the starting position using your hip and quads muscles. Repeat the exercise with your other leg. Aim for 10 to 15 repetitions in two to three sets.

    Barbell Stiff Leg Deadlift

    • 4

      Develop your hamstrings with the barbell stiff leg deadlift. Grab hold of a barbell in front of your feet with an overhand grip -- your palms facing down -- with your arms and legs shoulder-width apart. Lift the barbell and stand up straight with your knees slightly bent, facing forward. According to Bodybuilder.com, exercises like this will also build your glutes.

    • 5

      Lower the bar toward the top of your feet. Bend your hips, while maintaining your knees position and keep your back straight as you descend. Inhale while you perform this maneuver and continue lowering the bar until you feel the strain in your hamstrings.

    • 6

      Extend your hips to bring your torso back to the starting position. Maintain a straight back as you rise and tense your abdominal muscles for stability. Exhale as you move into the starting position. Perform eight to 12 repetitions in two or three sets.

    Standing Calf Raises

    • 7

      Reshape your lower legs with standing calf raises. Place your toes and the balls of your feet on a calf block, with your heels extended off it. For a calf raise machine, the same rules apply, but adjust the height of the padded lever that goes over your shoulders. Grab hold of a support handle for balance.

    • 8

      Raise your heels as high as possible by extending your ankles and tensing your calf muscles. Breathe out while performing this maneuver. Keep your knees straight and avoid bending them while you perform calf raises.

    • 9

      Return to the start position by lowering your heels in a controlled manner and breathe in. Perform 12 to 15 repetitions in three sets.