You need to do hamstring exercises.
Hamstrings get an effective workout by simply using dumbbells. The deadlift exercise done with dumbbells can give you well toned hamstrings if done regularly.
Deadlifts have an additional advantage of working out multiple muscles at once. They are effective for toning lower backs, glutes and hamstrings.
Doing the deadlift exercise is not that hard either. Begin by standing with your feet maintain at about hip-distance apart and hold the weights in front of your thighs.
Now, maintain your abs in, back straight with the shoulders also maintained back. Then, gradually tip from the hips and lower weights to the floor, as far as permissible. Take caution to not stress yourself out in the process.
To work on the muscles
that are on the backside of your thighs, from your hip to the knees, you need to do hamstring exercises. There is again division of muscles within this area, but it is not very important as of now. You need to focus on building the entire area to get good looking legs.
Hamstring exercises help in balancing the development of your leg muscles. They are responsible to giving you a good balance be it while running or just standing still. Hence, they can also reduce the chances of injury.
These muscles are very important for runners since they are flexed every time you walk, run, bike or jog. Runners and other athletes often experience a pulled hamstring because these muscles get stressed beyond their limits. This is a very painful injury. Hence, it is extremely imperative to keep them in good condition.
Push down into the heel and return to the initial position. You can do around 3 sets of at least twelve to fifteen repetitions. This is one of the most popular forms of hamstring exercises. It is highly effective and make sure to include it in your workout regime.