You can work each leg muscle individually (with exercises
like hamstring curls, leg extensions, inner and outer thigh machines, butt machines, and calf raises), but it will take you much more time and not be as beneficial as squats, or dead lifts, or lunges.
If you're like most ladies and want the strength and confidence, but without all the bulk, sticking to heavier weight (with good form) and lower reps (3 - 5 sets and between 3 - 5 reps for main lifts such as squats, deadlifts, bench press, and 3 - 4 sets of 6 - 10 reps for accessory work
like hamstring curls, tricep pushdowns, and shoulder raises, etc.) would be the best route for you.
In our quest for lean and powerful legs, many of us do countless sets of machine - based exercises
like hamstring curls and leg extensions.
Not exact matches
And if you don't want to deadlift, simply do Romanian Deadlifts just
like Tuesday, and remove the
hamstring curls.
So in addition to doing all the obvious booty builders
like bridge lifts and squats, you also want to add in things
like deadlifts, superman extensions, and
hamstring curls.
Bicep and
hamstring curls are great — but multi-step exercises
like deadlifts, squats, dumbbell presses (instead of barbell) will target more muscles and introduces a greater range of motion.
It's even possible to do isolation exercises
like leg extensions and
hamstring curls!
You can also work your
hamstring muscles with exercises
like stiff - legged dead lift (hip hinges) or leg
curl machines.
Sawing is most common in movements
like the supine
hamstring curl or mountain climbers.
If you find you STILL can't get it, another trick I
like to use is to do a set of stiff - legged deadlifts right before squatting... not heavy, but just enough to «wake up» the
hamstrings and get them activated so they're easier to feel in this squat movement (you could potentially even do a light set of leg
curls if you also can't feel your hams during Stiff - Legged Deadlifts, too).
Hamstring curls done on a stability ball lift and tighten your booty
like no other exercise!
This may imply that exercises involving peak contractions when the knee is bent (
like leg
curls) are more effective at developing the
hamstrings.