Jocks, I need your help.

[Howedar]

To be more simplistic, biking will help the anterior thigh (ie the front). It won't do much for the back.

[Queeb Salaron]

Uh what ever is between my knees and hips. I want to strengthen everything in my thighs, my shins are fine but I'd like to turn whatever fat I have in my thighs and turn it into muscle.

Okay. Time for common misconception time:

Working out your leg muscles does not burn fat in your legs. If you're working up a sweat, you are burning fat all over your body. Most leg-press style workouts will do a lot to build muscle, but nothing to help burn fat.

This is why I hate seeing those commercials for ab lounges/machines/zappers that claim to give you rippling abs without burning fat: Doing crunches does nothing if your abs are hidden under an inch or two of fat.

Anyway. Point is this: Ride the bike. Try doing hills exercizes on automated resistance machines, and do them for an extended period of time. To start off, I'd suggest a lower setting for 30-45 minutes, and work your way up. This burns fat and builds muscle.

If you're just looking to build muscle, I recommend squats, leg presses, dead lifts, lunges and hamstring curls (on the nautilus machine). If you want explosive power, I recommend power cleans, as well.

Anything I missed?

[Butterbean569]

Nope, I second your advice for leg training. Everyone does arms and chest, but only the real men do legs too

[Enigma]

Snipped excellent advice.

Thanks.