if you want to build muscle in there areas then you really need to lift heavy weights. Body weight exercise are great for basic strength but to build muscle you need to lift more weight.

Do quad dominant exercises like squats (front squats) hold the weight in front of you to emphasis the quads and go 1/4 down or called "partial squats" same with lunges don't go down too low.

Hamstring dominate exercises try doing heel raises with stability ball, not sure what it's called, lay on your back with your feet on the ball and lift with your heels. And stiff leg deadlifts will really target the hammies.

Anonymous wrote:Do 24 squats (real squats), 12 lunges on each side, 24 lunge jumps, and 24 squat jumps. Then rest for twice as long as it took you to do the set. Then do it again.

Do this 3 times a week. That's all you need.

thanks i do lots of squats and lunges - looking for some variety!

Do 24 squats (real squats), 12 lunges on each side, 24 lunge jumps, and 24 squat jumps. Then rest for twice as long as it took you to do the set. Then do it again.

Do this 3 times a week. That's all you need.

sorry that should be "...focuses on quads, thighs?"

do you have an recommendation for a workout dvd that focuses on glutes, thighs? hips and butt are ok too but looking to really build up my thighs and hamstrings. also looking for something that is low impact.