How To Get Lean Defined Leg Muscles

It's not only women who wonder how to get lean, defined leg muscles. Guys like you want strong, defined legs as well. Strong legs don't just look great; they can help you excel at just about any sport or physical activity.

  1. Get On Your Feet. The first step in building lean, defined leg muscles is to start strengthening those muscles with some exercise. Walking, jogging, cycling or swimming for at least 30 minutes a day will help you strengthen your leg muscles.
  2. Isolate the Calves. Calves are one of the hardest leg muscles to tone, but you can isolate them with standing calf raises. Stand with your feet together; your toes should face straight ahead. Lift your heels off the floor until you're standing on the balls of your feet. Hold the position for five seconds, then lower your heels back to the floor; repeat this until you're feeling the burn in your calves.
  3. Isolate the Hamstrings. Leg lifts are a great way to strengthen and tone the hamstrings. Begin on your hands and knees; keep your knees directly beneath your hips to avoid injury. Keep both legs bent as you slowly bring one knee up to waist level and flex your foot; hold the position for five seconds and then repeat with the other leg.
  4. Isolate the Quads. Lunges are a great way to isolate the quads; they also activate the glutes and the calves to give you the lean, defined leg muscles you're looking for. Stand upright, then step forward with your right leg, but not so much that you lose your balance. Bend your right leg, stacking the knee right over your toes. Keep your left leg extended behind you, and hold the position until you being to feel a burn in your right quad. Repeat with the other leg until you feel a burn in the muscles there.


"Leg Shaping Exercises." Go Ask Alice: Resources for Columbia Students. Columbia University. 14 January 2000. Web. 15 March 2010.

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