quads hams

This is probably the most vigorous workout of all. Before doing any lengthy and strenuous workout, ALWAYS ensure you have adequate fuel stored. (such as loading up on complex carbohydrates). If you dont have enough carbs to burn you can almost guarantee (depending on your present bodyfat percentages) that you will be burning your hard earned muscle. A potato or a carbohydrate mix will do just fine.

Quads - quadriceps - thigh - a four headed muscle group located on the front upper leg, the quads basic function is to straighten the leg. These are the largest and most powerful muscles of the entire body. Hams - hamstrings - made up of a number of muscles including the biceps femoris, which, like the biceps of the arm, flex the lower leg on the upper leg (curl the leg back). Glutes - gluetals - commonly used for sitting on. (they are generally involved in movements which require the use of the quads).
In the opinion of most bodybuilders, the basic squat is the primary MASS BUILDER for legs. There really is no secret to performing squats just precautions. When doing squats ensure you are wearing a support belt no matter what the poundage is. Doing extremely heavy weights with squats is not necessary nor is it safe. A maximum weight of 315 is plenty for doing basic squats considering the alternate exercises that are available such as the hack squats and leg presses It is very important to that you take care of your knees and back. Try to make squats the first exercise in your leg routine. Perform 4 sets with 8 to 12 reps within each set. Use these to give your legs a good pump. After a good pump is achieved try going to leg presses or hack squats to push the HEAVY weight. These are much safe on the knees and back and does just as well at building leg mass.
Leg presses are excellent in building mass for the legs and provides a reasonably safe way of doing it. Foot placement on this machine is very important. Depending on where the feet are placed is what determines exactly which muscles in the legs are doing most of the work. For instance, if the feet are placed farther apart, the inner thighs (tear drop and up to groin area) are being worked more than the outer. If legs are spaced closer together, the outer thigh is being worked more than the inner. Another thing to consider about foot placement is whether or not the foot is placed on the top, bottom, or middle of the platform. If the foot is towards the bottom, more stress is placed on the knees and the calves are being worked a little more. The best solution is to have the feet about 10 to 12 inches apart and placed from the center to the top of the platform. For better leg development, leg presses should be done in HEAVY sets. Adjust the weights so only 6 to 8 reps can be achieved, this focuses more on power and size. I recommend doing about 5 to 6 sets of these to really stimulate growth. After these are done, lets follow up on leg presses with a few sets of hack squats.
One good thing about hack squats is that it is almost impossible to be out of form. If you are uncomfortable with doing heavy weights with the basic squat, try it with the hack squat. When doing these be sure to bend the knees to a full bend, when on the upward phase, rise far enough to where the legs are extended but the knees are not locked. Foot placement on this exercise will have the same effects on the muscle groups as in the leg presses. Try to have the feet 10 to 12 inches apart so you can evenly work the quads. This is a great exercise to do after doing basic squats or leg presses. It should be done with slightly lighter weight to give to give you that "final pump". You should concentrate on getting higher reps (8-10) for 3 sets on these. In my opinon, this exercise can be considered a mass builder but also used for definition.
The leg extension can be used as a warmup exercise or as another mass building exercise. Personally, I like to use the leg extension as one of the final exercises (along with the leg curls) to end my leg routine. Try to do 4 sets of these with the first two being heavy sets (able to do up to 8 reps). Let the final 2 be your cool down sets. Try to do a higher number of reps (10 to 12 reps). This provides for a good cool down plus a period to work on definition. If you feel that you have exhausted the quads before getting to this exercise, try doing all light weight sets to work on definition. This also applies to the leg curls. Always remember that the main thing you want to focus on is your form. You want to have a controlled motion when lifting the weights and a resistence to them when lowering . If you find yourself lacking control, decrease weight accordingly.
The leg curl is the reverse of the leg extension, While lying on the machine on your stomach, lift the weights of the machine towards the rear end. This machine is used to work the hamstrings. Doing extremely heavy weights with this machine can help build the mass of the hamstrings but it is basically used for toning. This machine can be used for a little of both. Try doing the first couple of sets using heavier weight. Use weight heavy enough to get up to 6 reps. For the final 2 sets, try lowering the weight to maximize toning. Try to push out 10 to 12 reps. You may want to alter the weights and rep ratio for your personal needs. If you want to focus more on definition, keep using lighter weights with more reps. If your looking for mass, try heavier weights with less reps. But it is best to do a little of both for better overall development. I hope these techniques work as well for you as they have for me, perfomed correctly, and in given time, you should see vast improvements in your Quads.
	Sweat Those Legs! Each set consists of eight repetitions. To warm up: Do a set at fifty percent of your maximum effort. Begin with three sets of eight. When you can't break a sweat with that, add five more pounds - or do five more reps. Squat. Stand with your feet shoulder-width apart. Place a barbell across the back of your shoulders. Squat down until your thighs are parallel to the floor, then slowly raise up.
	Lunge. With a barbell across the back of your shoulders or while holding two dumbbells, stand with your feet six inches apart. Take a large step forward with your right foot, then bring your left knee down until it almost touches the floor. Reverse the motion, stepping back to the starting position. Note: The toes of your left leg shouldn't leave the floor. Repeat with your other leg.
	Leg extension. Sit in a leg-extension machine with your feet under the footpads. Lift the pads with your feet until your legs are parallel to the floor.
	Leg Curl. Lie on your stomach with the backs of your heels underneath the footpads. Curl the weight upward until your feet touch your butt. The one to do if you're doing only one? The squat.
	Leg Curls This is the best exercise for isolating the hamstring muscle. I have called for 5 sets instead of 3 or 4 because there are very few ways to really isolate this muscle. The good news is that there are many ways to vary the motion and promote muscle confusion. * Muscle Confusion Tips: There is usually more than one (?f'the.Ye machines at the gym, try them all. Try Using a slight rocking motion to life heavier weight than nor mal and return it slowly and very controlled (negatives). Halfreps are an awesome variance to p romote muscle concision. Try lowering the lever hal6vay, then back up far one set or workout, then do the opposite (haway up) on your next set or workout
	One Leg Isolated Curls This movement is obviously very similar to that of the leg curl, except that you can isolate even more by doing one leg at a time. The muscle confusion tips are the same as with * Muscle Confusion Tips: There is usually more than one qf these machines at the gym, try them all. Try Using a slight rocking motion to li .ft heavier weight than normal and return it slowly and very controlled (negatives). Half rep are also an awesome variance to promote muscie confusion. Try bringing the lever down halfway then back up for one set or workout, then do the opposite on your next set or workout.
	Stiff Legged Daet Lifts Do this slow and with good form as you gently stretch your hamstrings. As you lower the bar slightly bend your knees and feel the stretch in the hamstring area. Make sure you concentrate on keeping your back flat (don't hunch over) to avoid injury. You may want to stand on a platform to increase the range of motion. If you feel any lower back pain or excessive hamstring pulling discontinue this exercise. * Muscle Confusion Tips: There is not a lot that you can do to enhance muscle confussion on this movement. Try doing higher reps, but not over 20 because fatigue may, lead to poor form and a possible injury. You can also uve dumbbell which can extend the range of motion, but once again be careful not to injure yoursel.
	Hack Squats Perform hack squats as pictured in the photo. Be careful not to go below parallel unless you are an experienced lifter. Make sure to keep your posture as straight as possible. Hack squats are an awesome exercise for overall leg development. * Muscle Confusion Tips: Changing your stance can have a profound effect on what area of the leg you train. If you widen your stance and point your toes outward you will notice an incredible burn in your inner thigh area. If you take a narrow stance and slightly point your toes in, you will feel your outer thighs begins to burn. Try placing your feet higher and lower on the platform to create even more muscle confusion. Leg Press This movement is a classic leg developer. It takes much of the pressure off the back and allows you to use fairly heavy weights without injuring your back. You can also spot yourself by placing your hands on your knees. Notice that the muscle confusion tips are very similar to those of the hack squats. * Muscle Confusion Tips: Changing your foot position can have a profound effect on what area of the leg you train. If you widen your feet and point your toes outward you will notice an incredible burn in your inner thigh area. If you take an arrow stance and very slightly point your toes in you will ,feel your outer thighs begin to burn. Try placing your feet higher and lower on the platform to create even more muscle confusion. You can spot yourself or cheat by using your hands to push against your thighs
	Leg Extensions This is probably the best exercise to isolate the quadriceps muscle. Try to pause for a half a second at the top of the movement to really feel the muscle contract. As the photos show, the muscle will be forced to contract and separate at the top of the movement. * Muscle Confusion Tips: Try pointing your toes inward to feel your outer quads burn, or try pointing your toes outward to feel your teardrop ail( I inner thighs burn. Half reps are also a great variance on this movement. Try extending all the way up and returning all the way down before starting to extend to the top again. This is also a great movement for high rep training. To really- blast the quads on your last 2 sets try, doing 40-50 reps--hopefully you'll be able to walk to Iv or car
	Standing or Seated Calf Machine This exercise can be done from a seated or standing position. Most gyms have both of these machines. You can really bum the calve muscles when you concentrate on using your full range of motion. Start with your heels as low as possible, then extend upward till you are on your tiptoes. * Muscle Confusion Tips: Alter the position of your toes with each workout. Point them outward one workout to hit the inner calve area, then inward on the next workout to hit the outer calve area. If you train with your toes outward on this exercise then make sure to do the opposite on the seated calve machine.
Sets and Reps Depending on how close he is to showtime, Don will alter his set and rep scheme in familiar pro preparation, lowering weight and adding reps as the contest nears. If you're hoping to add mass, up the weight until you have sets of between 6 to 10 reps. You can keep the weight the same for successive sets, which will lower the reps in each set, due to muscular fatigue. Or, you can keep the reps relatively constant by lowering the weight with each successive set. Pyramiding is also popular: Add weight after each set and your reps are definitely going to go down. Be careful: It is especially important to use only the weight you can fully control in performing these movements. Form definitely counts when your back and discs are involved. Make sure to warm up slowly and with very low weights before making any push.
	Don Long begins with leg presses, somewhat more gentle on the back than squats. If you have difficulty with squats or experience recurring back problems, leg presses are a good alternative. Most bodybuilders will alternate leg presses with squats over a long period, however, reaffirming the adage that muscular growth is prompted by changing up the workout routine, preventing over-adapting to a particular movement. Beginning Position After determining an appropriate beginning weight, seat yourself in the leg press machine, making good firm contact between the length of your back and the support. Your lower back should be in contact with the "backboard," rather than placed partially on the seat. Be aware of your foot position: For the leg press and any form of squats, altering leg position and orientation of the toes changes the targeted areas. Generally, feet should be shoulder width apart with the toes pointed slightly outward (about 5 to 8 degrees). To emphasize the inner thigh, put the feet closer together and/or point the toes straight ahead. For inner thigh emphasis, place the feet slightly wider than shoulder width apart and angle the toes outward. The Exercise Release the safety levers and allow the weight to come to your chest in a smooth and controlled flow. If you cannot control the weight, you're using too much. Allow your knees to bend fully, bringing them to your chest. Then push the weights away from you by extending your legs in a controlled manner. You'll want to fully extend your legs...almost. If your knees "lock out" then you've relieved pressure on the thighs and transferred the tension to the knee joint; in effect, you're resting. Instead, extend your knees until they almost lock out. You can vary the tempo of each part of this movement, but most bodybuilders will take 2 to 3 seconds to allow their knees to touch their chest; pause for a second; push the weight away in a second; and pause again for a second as their knees are almost fully extended.
	The standing machine power squatlooks like a hack squat done in a standing position. It's an interesting variation that also works the thighs. This variation works the muscles at a slightly different angle and is especially useful for the advanced bodybuilder who needs to vary his or her routine. Beginning Position Don stands on the base of the machine and lets his arms rest outside the pads. He adjusts his position so that the shoulder pads fit comfortably over his traps. Once he is positioned correctly he stands up and releases the lock that keeps the pads up, allowing them and the weights to come down. The Exercise Control the weight as your knees bend to a "parallel" position. Most people prefer a 2 to 3-second period to complete this, although advanced bodybuilders will alter this tempo. (Note that the base of this particular machine is angled up slightly. This means that you will not actually go "parallel" , but your thigh and lower leg will form a 90-degree angle, regardless of incline or decline.) Do not go deeper than 90 degrees unless you have expert personal instruction and need the extended range of motion for a particular sports application or rehabilitation. Going deeper than parallel, you can place enormous pressure on the ligaments and tendons surrounding the knee. Hold the weight in position for a second, and return to a fully erect position. Maintain the weight there for a second and repeat the motion. As indicated in the leg press sequence, you'll get more work to the muscle if you do not lock out when fully standing, bringing the knee to an almost locked out position. Look around your gym, however, and you'll see experienced bodybuilders who do lock out. Why? Hopefully, they're performing a variation to prevent too much adaptation to the exercise. Take care in performing this and all other squat-type exercises. Keep your eyes and head aimed relatively straightforward and be acutely aware of any spinal movement. Your legs should be doing the work, rather than changing the bow of the back. Be very careful about spinal bowing; your back should remain virtually straight. Although a slight bowing is okay, make certain that your back does not flex or contract unnecessarily. This applies to both views; as seen from the side and as seen from the front of back. Watch yourself in the mirror, if possible. And always watch yourself when doing squats: Do not allow one side to come up more quickly than the other, producing a side-to-side bowing of the back. The purpose of this exercise is to isolate the leg, rather than draw in adjacent muscle groups.
	Leg extensions are commonly thought to add shape and definition to the front of the thigh, but they can also be used as mass builders by increasing weight and concurrently lowering the reps. Many gyms have newer leg extension machines in which the weight stack is attached to a cambered "Nautilus" sprocket. This increases the effective load as you extend your leg, keeping the effort needed at a peak. Either machine will work well, however. If your gym has both, a periodic changeup helps muscle confusion. Beginning Position Seat yourself in the leg extension machine. Allow your knees to move fully over the edge of the bench, and hold the bench or grips on its side for balance and stability. Place your feet under the padded bar (on some older machines the bar rests on your lower shins; on some newer ones, there's a fully rotating pad). The Exercise Most experts suggest extending your legs until they almost lock out. When using heavy weight, there's a tendency to extend...but not quite enough. Check your extension without any weight versus your extension with the machine loaded. If they're not at the same fully extended level, you're probably using too much weight. If you have a training partner you can have him or her hold their hand at the appropriate level to ensure you perform at your max. Again, press the weight away from you in about one second, pause at the extension for a second and return the weight in a controlled manner, taking 2 to 3 seconds. Pause for a second and begin again. Variation Note the one-legged variation which isolates each leg, ensuring that an even load is carried by each side of the body. To isolate each leg biceps, Don often uses this variation of the leg curl. It enables him to isolate each leg biceps.
	Most standing leg curl machines mandate by their design that you stand with one leg on the floor. In this series, Don is using a machine that's angled at 45 degrees from the floor. Place one leg behind the padded bar. Curl the weight up in a steady controlled manner, taking care not to shift your body...it's the leg biceps which needs to do the work, not the back. Sustain the contraction for a second or so, allow the weight to return in 2 to 3 seconds. Pause and begin again. Make sure to alternate legs.
Quads The Quads are the front part of the thighs, and as the name implies, consists of 4 muscles. The knee joints pretty much only let your leg flex in one plane of motion, making it rather difficult to target individual muscles of the quads. Some say different foot positioning during the squat targets different areas of the quad. Though I don't know for sure if this is true or not, I do know that if you do the squat, or most any quad exercise, you don't have to worry about underdevelopment of any one muscle in your thighs. When I first started doing heavy squats I noticed a tightness/soreness/pulling at the very top of my thigh, near the groin. I talked to a trainer about it, and he told me I've got a muscle imbalance, and that I would have train my adductors more. So if you experience the same thing, try this exercise: Sit on the end of a bench holding onto the sides, your legs straight. Then pull your knees up towards your chest, bending your legs. Most of the time you see this as an abdominal exercise, but I think that is a bit of a misconception, kinda like people doing old-fashioned sit-ups for abs. Do a couple of sets, and you'll see where you get sore! Vary how much you bend your knees to get the most out of this exercise.
	Squats This is by far the single best exercise you can do for your body. It uses probably about 60% of all your muscles, gets your heart pounding, is said to expand your chest, and is said to cause an increase of testosterone in your blood. That said, it is also the most difficult exercise to master, and master it you must. Proper form is of utmost importance. If you can't use proper form, practice with light weight and stretch your hips, legs, and groin till you can (not necessarily all in one day!). Do several warm-up sets, with some stretching to prepare for heavier sets. Stretching allows you to use better form, and makes it easier to go further down in the squat. Take longer rests between sets than with other exercises. Catch your breath. Rests can last up to 5 minutes. Use a foot stance that allows you to go down as far as possible. Preferably close to shoulder width apart (maybe more), toes pointed out no more than 30 degrees. Never let your back round out, keep it slightly arched. Never let your hip move out of the center line of motion. Use a mirror to check your form. Keep your hips under the bar, not swing out back excessively. Never let the bar move ahead of your feet. Keep your eyes level - don't look down, and don't look up Don't lock out your knees at the top of the motion. Go Down until your thigh is roughly parallel with the floor. Don't use belt's and knee wraps unless using a lot of weight. If you use them early on, your muscles won't develop to support you, and you risk injury when you do go to heavy weights. Don't come up so fast as to cause the bar to bounce. Not only can this lead to injury and instability, it would indicate that you are lifting way to fast! Slow down and get the most out of each set. For more information, visit Dr. Squats web site. For his page on squatting specifically, go here!. There you'll find discussion of myths, advantages, different variations, and various techniques. Other exercises include: leg extensions, hack squats, and leg press are some of the more popular exercises, but believe me, they just don't compare to the squat. Perhaps a little later on I will cover some of these exercises, but for now, I'll leave it at that.
	Lunges Kind of like a one-legged squat, this is a good exercise to alternate with squats for some variety. Someone asked me if this would be a good exercise for the glutes, and I looked for an answer, but couldn't find one. My guess would be yes, since it's kind of like doing stairs, which is great for the butt. Probably an even better way to target the glutes would be to do 'step ups' onto a bench. But balancing could be difficult. Place a barbell on your shoulders, or hold it between your legs, or hold onto two dumbbells at your side. Do only one leg at a time! Watching people constantly switching legs makes me whince, they throw themselves off balance every rep, their foot position is inconsistent, it's just plain ugly, and I can see no benefit. When in the lunge position, your knee should not be in front of your toe (this is why inconsistent foot position in alternating lunges is bad). Bend your forward knee until your back knee just touches the ground, and lift. I've never really been a big fan of lunges, probably cause my knees have a tendency to tweak pretty easily. Mind you, it might help in strengthening the knees if done with lighter weights. Lunges will take a bit of getting used to because of the balance needed, but do have many benefits to make them worth your while.
	Hack Squats I basically never do this exercise. Maybe if you have back problems, this exercise would be good for you, but otherwise, I wouldn't recommend it for the same reason as a smith squat machine. You don't need any balance and it puts extra strain on your knees, which is very bad. Think about it, doing a hack squat is the same as regular squat except for one aspect: its easier! If you want it easier, you're wasting your time.
	Leg Extensions These are fun from time to time, but should definitely not be your only exercise. Perhaps as a finishing exercise cause it gives a pretty good stretch, and a really good burn. Not much to say about how to do it, just do it sparingly, and save your energy for real exercises. Think of this exercise as a triceps kick-back. You don't do those for mass, do you?
	Leg Press These could be beneficial in building some power in your legs. You can do a lot of weight fairly safely, and it's still a pressing motion. In following the triceps analogy, the could almost be compared to close grip bench. Though no replacement for squats, they can add some beneficial spice to your leg routine.
Sample Leg Routine My leg days are usually pretty simple: Squats, leg curls(or stiff-leg deadlifts), standing & seated calf raises. The truth is, I haven't been working legs consistently for all that long, so I can get away with doing such a simple workout and still make some pretty decent gains. I think great gains could be made with such a simple routine for most people, as long as you vary your sets, reps, and lifting speeds. For quads alone, I would do something like 6 sets, with reps of 10, 10, 8, 8, 6, 6. Or something like that. Sometimes I'll just to 6 sets of 4-6 reps, or 4 sets of ~15 reps. What ever I feel like. Definitely start your workout with squats, since they require the most energy and focus. Then move to leg press for a few heavy sets, warm-up should be unnecessary, and perhaps finish with a set or two of leg extensions. Try this on heavier leg days: cycle for 5 minutes to warm up 3-4 consecutive warm-up sets, increasing the weight every time, reps of ~ 8,6,4,2 3-4 working sets of squats, reps of ~10,8,6 2-3 working sets of leg press, reps of ~8,6 1-2 working sets of leg extensions, reps of ~10 Try this on lighter leg days: cycle for 5 minutes to warm up 3-4 consecutive warm-up sets, increasing the weight every time, reps of ~ 8,6,4,2 2-3 working sets of squats, reps of ~15,12,10 2 working sets of leg press, reps of ~12,10 1 working sets of leg extensions, reps of ~15 With such a large muscle, you need a long rest between sets, so I prefer to superset quad exercises with hamstrings. It's simple, on heavy days do a set for quads, rest 2 minutes, do a set for hams, rest 2 minutes, start over. This gives your muscles 5 minutes between sets, plenty of time to recuperate for another heavy set! On light days, rest only 1 minute between exercises.
Hams This is the biceps of the leg, located on the back part of your leg. This is another often neglected and/or under-trained body part. Most common exercise is leg curls, where you lie on your stomach, and lift the weight behind you with your ankles. This is a great exercise for starting out, but if you want to hit them as hard as you can, then try this exercise!
	Straight leg deadlifts This is a bizarre exercise! You could have been doing leg curls for a while already, but this one'll still get you sore, so start easy. It may not feel like it does a lot, and you may be tempted to throw on more weight, but trust me, do only light sets for the first week or two. Warm up a lot for this exercise, since ham strings are very easy to pull. Start off with very light weights. Do some stretching between sets, being careful not to pull anything. Feet should be close together, at most shoulder width apart. Start standing straight, keep your legs straight ( but still slightly bent! ), holding on to the bar either palms facing your legs, or powerlifting grip (one palm in, the other out). Let your butt move back as you bend at the hips to lower the weight. Keep you back neutral (straight). Do not let your back round out! I have heard various arguments as to how far to lower the weight. Some say about 45 degrees is plenty, any further and you just work your lower back. Others say go all the way down. I think it is important to focus on just moving at the hips so that only the hams are doing the work. Just like your wrists shouldn't bend when you are doing curls. My most reliable source so far recommends not bending past 30-35 degrees, going any lower puts too much strain on the lower back, and... When straightening out, do not hyperextend, or over-straighten your back. Just straighten out to a point where it is comfortable.
	Leg curls This is probably a better exercise to start with since it lets you warm up your hamstrings. Straight legged deadlifts can be quite deceiving in that they don't really feel like they're doing to much, and it is easy to strain your muscle in a bad way without sufficient warm-up. Pretty much every gym has this machine, and it comes in two variations: flat and with a hump. The purpose of the hump is to eliminate your hip flexors from becoming involved. Recently in Muscle Media I have read that the bench with the hump is better, but I have also read the opposite. Everyone has a different theory! The advice that holds true for any machine is to keep your hips planted on the bench, and use only your leg biceps (hamstrings) to move the weight. Since this muscle is often neglected, I would recommend going fairly light the first few workouts, but since the hamstring is primarily a fast twitch fiber, you will want to move towards lower reps with more weight for maximal development. Using different foot spacing on the pads may also help target different heads of your leg biceps, much like arm biceps exercises do.
Sample routine for Hamstrings As I said earlier, I prefer to superset hamstrings with quads. Here I will just the hamstring workout. cycling 5 minutes to warm up 3 consecutive sets of leg curls for warm up, increasing weight, decreasing reps (8,6,4), followed by 3 minute rest 3 working sets of leg curls, reps of 6-8 1-2 warm up sets of stiff-leg deadlifts (just in case!) 3 working sets of stiff-leg deadlifts, reps of 4-8 For lighter days, lessen weight, increase reps, decrease rest time. Refer to quad sample routine for more details.
Calves Calves are often argued to be the most difficult muscle to develop, probably cause we use it every day the instant we stand up. It's used to being worked lots, and so doesn't respond much to training. Recently a training article in Muscle Media pointed out that the trick is in stressing the calves in different ways, from different angles. For instance, holding a dumbell in one hand, and balancing yourself with the other hand, do one legged calf raises on a block, and move the dumbell in front of you, behind you, and change hands for the same calf. I believe the calves can be coaxed into growth with lower reps/higher weight like most muscles. You just gotta really push them, with nice slow, deliberate movements.
	Seated calf raises Being done on a machine, there isn't that much to say for this exercise. It works the part of the calf that lies closer to the bone, so it won't give you that wicked, upside-down heart shaped calf. But it will add mass, and make your calf a lot thicker. Pack on the weight, do slow, full reps. Let your heel go down as far as possible, and push your heel all the way up, until your almost on you tipee-toes. This exercise works mostly the soleus, the muscle closer to your bone, and being mostly slow-twitch muscle, you should use a higher rep range, i.e. ~15 reps
	Standing calf raises These can be done as described in the intro to calves by holding a dumbell in one hand and balancing yourself with the other. Or if you prefer, on hack squat machines, or other calf raise machines that may be available. Standing on a block do a full reps, contracting hard at the top, and stretching all the way at the bottom. This can also be done with a calf raise machine that you stand under, or donkey raises. This is the exercise you'll want to do if your looking for a good shape in your calf by working the gastrocnemius, which is primarily a slow twitch fiber, and requires lower reps, less than 10.
Sample calf routine I'll usually finish my leg day with these, or maybe tack them onto another day. Since, by the end of a workout I'm looking to get out of the gym and pursue any semblance of a life, my calf workouts are usually sorely lacking. To hurry things along, I like to super-set the two heads of the calf muscle as well, alternating seated and standing calf raises. 1-2 warm-up sets of each exercise 2-3 working sets of each exercise, 6-8 reps for standing, 10-15 reps for seated. always be sure to use full range of motion, and fully stretch the calf at the bottom position of each rep.
Glutes Glutes get a lot of work from most compound exercises that are used to develop quads such as the squat and leg press. Also, using stiff-legged deadlifts also involves the glutes to a certain extent. To use the glutes more durind stiff-legged deadlifts, lower your body as low as possible, without losing the neutral position of your spine, i.e. don't round your back!! If you want more glute work, lunges work well, or even better, stepping up onto a raised block. Much like lunges, put a barbell on your shoulders, or hold onto two dumbbells at your sides. Then, stand in front of a box/step (anywhere from a few inches to 2 feet high), step onto the box one foot at a time, and lift your wait up. Then switch feet. This requires a fair bit of balance, so practice with very light weight.

Sweat Those Legs!

Quads

Hack Squats

Leg Extensions

Leg Press

Sample Leg Routine

Hams

Leg curls

Sample routine for Hamstrings

Calves

Seated calf raises

Sample calf routine

Glutes