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| Legs Exercises | Barbell Squat
 Place the bar across the upper part of your back so it is positioning on your trapezius muscles. Firmly hold the bar, with your hands almost double shoulder-width apart. When you lift the bar off the rack, keep your shoulder-blades together and chest up. Ensure that there is a normal curve in your lower back. Keep your feet shoulder-width apart, toes angled out at 30°. Begin lowering by bending at the hips, then knees. Keep your head up and your trunk erect. Slowly move yourself down until your thighs are parallel to the ground. Keep your knees aligned over your feet, pointing in the direction of your toes. Hold there for a moment. Now press the weight up, pushing hard through your feet and keeping your body erect as you return to the starting position.
Deadlift
This exercise targets such muscles as glutes, quadriceps, hamstrings, hip flexors, lower back, lattisimus dorsi, adductors, trapezius, and abdominals.
Stand in front of the barbell. Keep your feet parallel and shoulder-width apart. Bend your legs until your hips and knees are at the same level. Keep your rib cage up and your head level. Keep your back upright, at a 45° angle to the floor. Grip the bar, with your hands just over shoulder-width apart, one overhead and the other under.
Leg Press Exercise
This exercise targets such muscles as glutes, quadriceps, and hamstrings.
Sit into the base of the leg press machine (lying, seated or incline). Keep your back firmly against the padding. Hold your feet parallel and hip width apart on the platform. Release the safety bars and extend your legs. Slowly bend your legs and lower the platform in a controlled way until your knees almost touch your chest. Hold there for a moment. Then move the platform back to the starting position, pushing hard through your heels.
Leg Extension Exercise with Leg Curl
During this exercise quadriceps are used. It helps to develop the front thigh muscles, especially the teardrop muscles that hold the knee.
Sit on the leg extension machine, adjusting it so that the back of your thighs are fully supported on the seat. Place your feet under the foot pads. The pads should rest on the lowest part of your shins, just above your ankles. Hold on to the sides of the seat or the handlers on the sides of the machine to prevent the lifting of your hips. Your legs should be fully extended. Keep your thighs and backside fully in contact with the bench. Hold this contracted position for about 2 seconds. Then slowly return to the starting position.
Front Lunge (dumbbell or barbell)
This exercise targets such muscles as quadriceps, hamstrings, and glutes.
Position a bar across the back of your shoulders or hold a pair of dumbbells at the sides of your body with arms fully extended, palms facing your body. Stand with your feet shoulder-width apart, toes pointing forwards. Erect your chest and look straight ahead. Make an excessive step forwards with your right leg, bend the knee and lower your hips. Lower yourself until your right thigh is parallel to the floor. Keep your knee at the angle of 90°. Keep your left leg at about 10-15 cm above the floor. Hold there for a moment. Push hard with your right leg to return to the starting position. After completing the required number of repetitions, do the same with the left leg leading.
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