Several muscles make up the legs, but the four main muscles of the thighs are the quadriceps (quads, tops of thighs), bicep femoris (hamstrings, back of thighs), abductors (outer thighs) and adductors (inner thighs). The gastrocnemius and soleus muscles form the calf muscles. The buttocks’ largest muscle is the gluteus maximus (glutes). There’s no better way to shape these muscles than tried and true, basic exercises.

Squats

Most fitness experts and bodybuilders agree there is no better lower body exercise than squats. Squats work the quads, glutes and adductors.

Lunges

Intense stress is placed on all the muscles of the thighs and glutes of the working leg. The length of the lunge determines contraction in the thigh and hip. With a longer lunge, more emphasis is on the glute muscle.

Deadlifts

The Deadlift is a compound exercise targeting several muscle groups including the latissimus dorsi, trapezius, erector spinae, gluteals, hamstrings, quadriceps, and psoas (hip flexors). Your forearm muscles, which are involved in gripping the bar, are used to a lesser degree, as well as muscles involved in trunk stabilization such as your obliques.

Calf Raises

Calf Raises work the muscles of the calves, one of the densest muscles in the body and the most difficult to develop. Although genetics play a strong role in calf size, calf raises can stimulate and encourage muscle growth and definition.