Leg Extensions
Leg Curls - All can be found in a gym except running.
Running
Running will decrease your muscle size believe it or not. But it will most definately tone your legs and burn fat. If your looking to put muscle on your legs and increase overall power, I would recommed leg extensions and leg curls. If you strong and legs that will have a good endurance time, mix them all together evenly. I play soccer and I look to have strong legs for kicking and quick explosion times but I also focus on endurance because you must make sure your legs will be able to go all 90 minutes without building up too much acids.
Any exercises for the lower body such as squats, lunges, deadlifts, good mornings, hip extensions, hip flexion. I'm not a huge fan of leg extensions and leg curls, at least for starting out with a person new to weight training.
