Leg's muscle anatomy

Any workout cant be complete till you give sufficient time for your large leg muscles. It usually knows as "quads". Quadriceps are the front muscle of leg. This muscle gives outer shapes of the front side of legs. Other muscles are vastus meadialis that is inner thigh and vestas lateralis that is outer thigh.

5 Leg workout for muscle/ mass

Here we going to discuss how to make each leg muscle stimulate and make masculine with bigger mass. 
Lets see all leg muscles one by one.







Quads Exercise: 

Rectus Femoris:
• Function: Extension and Flexion when hip is extended.
• Location: Inserts at the hip and travels down the middle portion of the upper leg and reinserts at the knee.
• Exercise: Barebell Squats
Vastus Laterallis: Quad Sweep
• Function: Extension when hip is flexed.
• Location: Inserts 2/3 up the femur on the outer portion of the Quad and reinserts at the knee.
• Exercises: Hack Squats
Vastus Mediallis: Tear Drop
• Function: Extension when hip is flexed.
• Location: Inserts 1/2 up the femur on the inner portion of the Quad and reinserts at the knee.
• Exercises: Leg extensions

Hamstring:

Rectus Femoris:
• Function: Extension and Flexion when hip is extended.
• Location: Inserts at the hip and travels down the middle portion of the upper leg and reinserts at the knee.
• Exercise: Barebell Full Squats
Vastus Laterallis: Quad Sweep
• Function: Extension when hip is flexed.
• Location: Inserts 2/3 up the femur on the outer portion of the Quad and reinserts at the knee.
• Exercises: Hack Squats
Vastus Mediallis: Tear Drop
• Function: Extension when hip is flexed.
• Location: Inserts 1/2 up the femur on the inner portion of the Quad and reinserts at the knee.
• Exercises: Leg extention

Calves: 

Gastrocnemius:
• Function: Plantarflexion at the ankle.
• Location: Back portion of the lower leg. Diamond shaped muscle, in which people refer to as the calf.
• Exercise: Standing calf raise
Soleus:
• Function: Plantarflexion at the ankle.
• Location: Back part of the lower leg that runs below the knee to the heel.
• Exercise: Seated calf raise

Leg Building Workout Programs           Sample Workout 1: Barbarell Squats S: 4 Sets Of 4-6 Reps Dumbell lunges: 4 Sets Of 12 Reps Each Leg Leg press: 3 Sets Of 12-15 Reps Lying leg curl: 3 Sets Of 12 Reps Leg extention: 3 Sets Of 20 Reps Standing calf raise : 4 Sets Of 12 Reps Sample Workout 2: Barebell Deadlifts: 4 Sets Of 4-6 Reps Dumbell Lunges: 4 Sets Of 15 Reps Hack Squats: 3 Sets Of 8-12 Rep Seated leg curls: 3 Sets Of 8-12 Reps Leg extension: 3 Sets Of 15 Reps Seated calf raise: 4 Sets Of 20 Reps Sample Workout 3: Leg Press: 4 Sets Of 4-6 Reps Romanian Deadlifts: 4 Sets Of 8 Reps Dumbell step ups: 4 Sets Of 15 Reps Each Leg Leg extensions: 3 Sets Of 12 Reps Thigh abductor: 3 Sets Of 12 Reps Standing calf raise: 4 Sets Of 12-15 Reps Sample Workout 4: Barebell Squats: 4 Sets Of 8-12 Reps Barebell Lunges: 4 Sets Of 20 Reps Each Leg Leg Press: 3 Sets Of 15-20 Reps Lying leg curl: 3 Sets Of 15 Reps Leg extention: 3 Sets Of 10 Reps Seated calf raise: 4 Sets Of 20 Reps Sample Workout 5: Hack Squats: 3 Sets Of 4-6 Reps Romanian dead lifts: 3 Sets Of 8 Reps Dumbbell lunges: 4 Sets Of 25 Reps Each Leg Leg extensions: 3 Sets Of 20 Reps Seated leg curls: 3 Sets Of 15 Reps Leg press: 3 Sets Of 12 Reps

Masculine legs

Perfectly shaped masculine legs and thighs. Who don't wants them?

Masculine manly legs are great assets. One can show them all the time  unlike abs and chest. If a man have muscular thighs and legs others knows he is having perfectly masculine body. Legs should be in shape and should look manly. To get such legs, body fat should be at minimum healthy level. For that you have to be on good strict diet and workout.

Here is what you can do for perfectly shaped legs:

There are 5 main parts in legs; 4 in thighs and 1 in calves. You need to focus on all 4 parts in thighs as well on calves. Here are some exercise and workout for getting shaped thighs and legs. Do it slowly and firmly with start.

1) Lunges: 

• Stand tall and lift your chest, look straight and be relax. 
• Stand with your legs slightly apart. 
• Slowly move forward your right foot. Do not try to lunge forward with more distance. Try to go for less distance at first. 
• Bend knees in such way that your thigh and lower leg should form a correct angle.
• Lower legs until left leg's knee almost touch the floor. 
• Rise back, pus backward and come in the starting position. 
• Repeat with alternative legs.
• You can make this exercise more hard with dumbbells in hand. 

2) Wide Squats: 

• Squats are very very very important exercise for overall legs shape. It contributes for thighs, hips and calves equally. 
• Stand tall with your feel apart a bit. Make sure your toes pointing towards straight ahead. 
• Arch your lower back a bit and bend slightly with knees. 
• Lower your body from your knees and hips.( just like you are sitting on chair)
• Squats until your thighs are almost parallel to floor. 
• Slowly return inn the starting position with your legs straight. Do not look your knees. 

3) Calf raise: 

Stand straight

Lift heels of the ground and rise on your toes as high as you can. 

Slowly lower back and repeat.