Hot legs with big calves especially of women with beautifully shaped body draw a lot of attention.  For the legs to look hot, the legs must be free of fat and well shaped up.  The major muscles of the legs are the hamstrings, quadriceps, calves and the anterior tibialis.  The quadriceps comprises the rectos femoris, vastus intermedius, vastus medialis and vastus laterals, and its functions are to extend and straighten the legs.  The hamstrings form up the rear of the thigh, and its main function is to curl the leg back.  The quadriceps and hamstrings can be exercised through Leg Extensions (4 sets of 6-12 reps), Leg Presses (4 sets of 6-12 reps), Squats (4 sets of 6-12 reps) and Leg Curls (4 sets of 6-12 reps).  The calves comprise two muscles known as the gastrocnemius and soleus.  Their main function is to flex the foot.  The gastrocnemius consists of two heads known as the lateral and medial heads.  It consists of the fast-twitch muscle, and hence is employed only during short spurts of quick action.  The soleus on the other hand is formed of the slow-twitch muscle and is employed during activities demanding endurance.  Both the muscles must be sufficiently trained to get hot legs with big calves.

To get hot legs with big calves, emphasize more on the calf raises.  The gastrocnemius muscles are well targeted with the Donkey Calf Raises and Standing Calf Raises.  The soleus is well targeted with any bent-knee exercise like the Seated Calf Raises.  Since the soleus is comprised of the slow-twitch muscle, it responds well to light weight, fewer sets, and increased reps.  Additionally, shape up the anterior tibialis with simple toe raises to get symmetrical and hot legs with big calves.

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