Today let's talk about your leg muscles, which include your quadriceps (front of your thigh), hamstrings (back of your thigh) and your calves.

Many guys focus on their chest (and biceps) to the exclusion of all other muscle groups, especially the legs. What you end up with is an unbalanced look - big upper body, tiny legs.

Here's the thing.

Women notice. They laugh at men with this unbalanced look. They snicker and point at the guy with the "chicken legs."

Now if you look around, you'll probably notice lots of guys at your gym who have this look. That means that if you balance your look by working out your legs, you'll get noticed everywhere you go - most especially the beach.

Looks aside, you should be working on your legs anyway. That's because your leg muscles are one of the bigger groups of muscles you have. When you put on muscle in your legs, you raise your metabolism. And every time you do a hard leg workout, you'll burn a whole lot of calories - not just while you're doing the exercise, but for hours later (generally the rest of the day).

Indeed, you'll find that "leg day" is easily one of your most challenging and rewarding workouts. And the next day you'll feel some pain, which you can wear like a badge of honor. You see, perhaps the reason some guys don't work out their legs is because they're wimps and cowards. They're scared of a heavy lift and the soreness the next day.

That's why you're different. And that's why you'll get great results!

Below you'll find some of the more popular leg lifts. This list includes the deadlift, which is one of the core lifts all bodybuilders should do. As such, be sure to include the deadlift or squat in your weekly routine, along with two to three other lifts to hit your thighs and two or three to hit your calves.

Thighs (quadriceps and hamstrings)

§  Deadlifts. You should be doing this lift every week. Have someone watch you (or use a mirror) to make sure you're using good form.

§  Lunge. If you have a lot of space, grab a couple heavy weights in your hand (and/or put some around your waist) and do a walking lunge. Be sure to use good form.

§  Squats. Here's another lift you should be doing weekly. You can do both deadlifts and squats every week. If not, then at least be sure that you incorporate one or the other.

TIP: For safety you may use a machine for this lift. But since a machine limits your range of motion, it's better to use a cage or a spotter.

§  Leg press.

§  Good morning (hamstrings).

§  Lying leg curl (hamstrings).

Calves

§  Standing calf raise.

§  Donkey calf raise.

§  Calf press.

That's it for this time. Next time you'll discover variations on these exercises - and a simple tip that will get you the best results!

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