If you want to sculpt lean, defined legs, strength training is the key. Performing exercises like lunges, deadlifts, squats, and leg presses fires up major muscle groups in your legs.

For example, if your max on squats is 125 pounds, try a weight that falls anywhere between 90 and 110 pounds. Medium/light weight: These should be around 50 to 70 percent of your one-rep max, with ...