Lower body workout

Get off the machines and do some free weights. Start off with light squats (I prefer front squats but thats me). Splitting the leg workout into two seperate days will reap much better results. One day focus on quad moves like the squat, sissy squat, extensions... the other day focus on hip or hamstring moves like deadlifts, stiff deadlifts, curls. Its safe to work calves on both days as long as you've got at least one non-leg day between each workout.

Here is a workout close to what I found to be very affective for me. For all movements, use a weight that will allow you to perform each set within the rep limits assigned. Adjust the weight accordingly should you fall short of exceed the number given. You want to train the muscle to just before failure. Failure in this instance is a breakdown of proper form NOT an inability to complete the next rep regardless of form. You should not use a weight that prevents you from completing the assigned reps.

Quad Day: (60-90 sec rest between sets, 90-120 sec rest between moves)

Start with Ab Work (crunches, situps, ect) to wake up your core.

WU: 15-20 mins of light spinning

Front Squat: 2x10 (light), 1x20, 1x16-18, 1x14-16, 1x10-14

Form is crucial. Maintain proper form thoughout movement. If you lose your form you are using to much weight. Concentrate on each rep. Count 3 on the way down and 1 on way up with no pause at the top or bottom. It won't take much weight at all, maybe even just the bar to start with and it will burn like the dickens. Work through it.

Leg Extensions: 3x12-15

Again, focus on form. 1 count for the extension, hold for 1 sec and really crunch on the top then lower with a 3 count. No pause on the bottom.

Sissy Squats: 3x12-15

If your gym doesn't have a sissy squat station you can build one inside the power rack if you're ingenious enough. You may or may not choose to add weight to this exercise by holding a dumbell or plate as you perform. Use a 2 or 3 count on the way down and a 1 count for the way up. Go deep or at least try togo deep enough to bring the thigh parallel to the floor. This move is killer if done correctly.

Finish with a Calf routine and maybe some very light spinning and have a walker or cane ready for the trip to the car..

Hip Day: (60-90 sec rest between sets, 90-120 sec rest between moves)

Start with Ab Work (crunches, situps, ect) to wake up your core.

WU: 15-20 mins of light spinning

Deadlift: 2x10 (light), 1x20, 1x16-18, 1x14-16, 1x10-14

As described in the front squat, form here is crucial! If you are unsure of how to perform this movement correctly seek guidance from a qualified trainer. Again, 3 count on the way down, 1-2 count on the way up, no pause at top or bottom.

Stiff-Legged Deadlift: 3x12-15

I like to think that regular deadlifts are only a prep for this terrific movement. Same cadence, 3 down and 1-2 on the way up, no pauses. *NOTICE* These are Stiff-Legged Deadlifts not Straight-Legged Deadlifts! You should maintain a bend in your knees during the entire range of motion. The trick is to LOCK that bend and keep it there throughout. Treat your hips as if they were a hinge and only allow movement from that hinge. Everything else should be locked in place. Focus on pulling with the hams and glutes. You can adjust the feel of this movement by slightly rocking forward or backward a TINY bit in order to find the groove that gives you the best focus on your hams and glutes. DO NOT pull with the lower back and DO NOT arch your back. Like your knees, the back should be straight and locked throughout the range of motion.

Leg Curls: 3x10-14

Try to keep your butt down while at the peak of contraction during this movement. Concentrate on the crunch at the top and go for a full range of motion or furthest extension possible on the machine you're using. 1 up, 3 down, 1-2 sec squeeze at the top, no pause at the bottom.

Finish with a Calf routine and maybe some very light spinning.

Believe it or not, both of those workouts are complete and should have you out of the gym in about 1 hour. Stick with this routine for 3-4 months and you will own one of the best looking tri-short fillers at the starting line.

Squats, hack squats, straight leg dead lifts, and weighted lunges....and maybe some calf raises if you want.  Stick with compound movements...no need for isolation exercises IMHO.

You can do the squats in the Smith machine at first till you are comfortable with the technique but I'd suggest trying to do them free weight before long...great for working the smaller stabilizer muscles and your core.  Don't worry about going heavy with anything.  Begin with very light weight or even no weight to get the form and technique nailed.  I suggest 4 phases of 4-6 weeks each.  You'll basically start by establishing form, technique, and some stamina and them progress through building more power with each phase.  Phase 1 being 15-20 rep sets of light or no weight, phase 2 being 12-15rep sets, phase 3 being 8-12 rep sets, and phase 4 being 5-8 rep sets.  When you can do 2 or 3 sets at the top end of the rep range for each phase then add 5-10% more weight the next time.  For example if you are in phase 1 and can manage to lunge 2X20 with 45lbs, add 5lbs the next week and stick with it till you make it back to 2x20reps.