Leg Workout Routines


Leg Workout Routines target the large Muscles of both the Upper and Lower Leg. These consist of the Quadriceps and Hamstring Muscle Groups as well as the Muscles that make up the Calf region.

There are many Muscles that make up this region and assist with movement and stability, but generally the Muscles that we will concentrate on are:


  • Rectus Femoris
  • Vastus Lateralis
  • Vastus Medialis
  • Vastus Intermedialis
  • (lies under the Rectus Femoris)


  • Bicep Femoris
  • Semitendinosus
  • Semimembranosus

  • Gastrocnemius
  • Soleus
  • Tibialis Anterior
  • quadricep muscles

    hamstring muscles


    Obviously having so many Muscles in one area makes for numerous points of Origins and Insertions. But basically the Quadriceps have their Origins on the Femur (Large Bone from Hip to Knee), except the Rectus Femoris, which has its Origin on the Pelvic Girdle (Hip Bone). While their Insertions are on the Patella (Knee Cap) and the Tibia (Bone from Knee to Ankle)

    The Hamstrings have their Origins on the Lower Pelvic Girdle and Mid Femur with their Insertions on the two lower bones in the Leg, the Tibia and the Fibula.

    The Calf Muscles have their Origins on the lower head of the Femur, as well as the Tibia and Fibula. With their Insertions on the Calcaneus (your “Achilles Tendon”). The Tibialis Anterior‘s Origin is on the top end of the Tibia with its Insertion on the mid bones of the Foot.


    Strong Leg Movement is important in most sports, so you can Jump, Run and Change direction rapidly. The Quadriceps allow for Leg Extension from the Knee Joint and act as deceleration on landing when you jump. This Muscle Group is generally 25 – 30% stronger than the Hamstring Group of Muscles.

    The Hamstring Muscle Group is sometimes referred to as the “Running Muscles” because of its function in producing acceleration. Their movement is to provide Flexion (Bending) at the Knee (Bring your foot up towards your behind) and some external rotation of the lower leg at the knee.

    The Calf Muscles work in conjunction to provide Flexion and Extension of the Foot. This allows you to “Tap your Foot” and “Stand on your Tippy Toes”.



    The Exercises relating to the Leg Regions would be considered to be "Compound Exercises", as they incorporate many Large Muscles to facilitate the Movement.

    With an exception for the Calves as these Muscles are Isolated while performing any form of Calf Raise Exercise.


    The Balls and Bands recommended “Leg Workout Routines” are:

  • Sissy Squats
  • Resistance Band Squats
  • Exercise Ball Squats
  • Single Leg Exercise Ball Squats
  • Lunges
  • Exercise Ball Hamstring Rolls
  • Resistance Band Leg Curls
  • Standing Calf Raises
  • Toe Taps
  • swis ball

    These Leg Workout Routines are excellent and have proven time and again to Strengthen and Tone Legs Muscles.

    To do these Exercises Safely DO NOT take your Knee past a 90-degree bend when Exercising your Quadriceps. It places to great a demand on the Knee Joint. Stay within a Safe Range of Motion from a straight leg to a bent Knee (at 90 degrees)

    And remember to always Workout evenly, your Quadriceps and Hamstrings are opposing Muscle Groups and need to be balanced.

    Always ”Workout Safely” using your common sense and proper technique, remembering ”Position and Posture”.

    swiss ball

    Click here for information on "Origins" and "Insertions" in "Exercise Terminology".

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