Leg muscles: quads, hamstrings, calves

01The short answer

02The quadriceps, at the front of the thigh

The quadriceps has four heads: the rectus femoris, vastus lateralis, vastus medialis and vastus intermedius, which join into a single tendon toward the knee. According to the medical reference StatPearls, together they extend the knee; the rectus femoris can also flex the hip. Psoas and hip flexors looks at that role.

03The hamstrings, at the back

There are three hamstrings: the biceps femoris, semitendinosus and semimembranosus. StatPearls describes them as the muscles that extend the hip and bend the knee. Cleveland Clinic adds that they help move the leg from front to back and rotate it at the hip socket.

04The calves

The calf has two main muscles: the gastrocnemius and the soleus. According to Cleveland Clinic, the muscles at the back of the lower leg help flex and point your toes, jump, run and push off into a sprint.

05Three exercises to strengthen them

The NHS “Strength exercises” page offers these exercises, with a solid chair without wheels or arms:

• Sit-to-stand: sitting on the edge, feet hip-width apart, leaning slightly forward, stand up slowly using your legs, not your arms, looking ahead, then sit back down slowly.
• Mini-squats: hands on the back of the chair, bend your knees as far as is comfortable, keeping them facing forward over your big toes and your back straight, then gently come back up squeezing your buttocks.
• Calf raises: holding the back of the chair, lift both heels as far as is comfortable, slowly, then lower them.

The NHS suggests 5 repetitions of each, the slower the better, at least twice a week, building up gradually. The Canadian 24-Hour Movement Guidelines also recommend muscle strengthening at least twice a week.

06Three stretches

The NHS page on stretching after exercise describes these, held for 15 to 20 seconds, on each side:

• Front of the thigh: lying on your right side, grab the top of your left foot and gently pull your heel toward your buttock, knees touching.
• Hamstrings: on your back, left leg bent with the foot on the floor; raise your right leg, hold it below the knee with both hands and pull it toward you, keeping it straight.
• Calf: right leg forward and bent, lean forward slightly; keep your left leg straight and try to lower the left heel to the ground, leaning on a wall if needed.

07Moving at the noon class

Joanie Roussy's women's classes, at noon on weekdays, get you moving in a group: Strong Nation™ syncs cardio and strength to music, with no equipment; Bootcamp moves you from station to station, with and without equipment; Zumba® gets you dancing. Adult karate, mixed and open from age 14, runs in the evening.

08Along the river, in Verdun

In Verdun, the riverside path (piste des Berges) runs along the St. Lawrence: a good place to walk or run on days without class, before the stretches in this guide. Verdun and Nuns' Island are in the same borough; getting to the dojo works out the route to 550 chemin du Golf, suite 010, and the schedule gives the class days.

Sources

1. StatPearls, “Anatomy, Bony Pelvis and Lower Limb: Thigh Quadriceps Muscle” (2023) — www.statpearls.com/point-of-care/28132
2. Hu, StatPearls, “Anatomy, Bony Pelvis and Lower Limb, Hamstring Muscle” (2026) — www.statpearls.com/as/nervous/36086/
3. Cleveland Clinic, “Leg Muscles” (2021) — my.clevelandclinic.org/health/body/22220-leg-muscles
4. NHS, “Strength exercises” (2024) — www.nhs.uk/live-well/exercise/strength-exercises
5. NHS, “How to stretch after exercising” (2026) — www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising
6. CSEP, Canadian 24-Hour Movement Guidelines, adults 18–64 (2020) — csepguidelines.ca/guidelines/adults-18-64/

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