Key leg muscles, abdominals, lower back with feet flat on the floor and shoulder-width apart, keep back straight, head looking forward. Bend knees to lower weight, then straighten them to stand tall for one rep. Don’t bounce, or allow knees to turn in or out. Always use squat racks or a Smiths machine and have a partner for when going heavy. Beginners should start with three-quarter-length squats.
Develops thigh muscles
Hold the machine grips and push the plate away until your legs are virtually straight, then lower the weights under control until you achieve a 90° angle at the knee joint. Never lift your butt from the seat, and to avoid joint damage, never bounce the weights on the stack between reps or lock your knees.
Glutes, hamstrings, quads
Lunge one foot forward, dumb-bells at arms-length by your sides, with knee of lead leg creating a 90° angle. Support your weight on toes of your outstretched rear leg. Keeping torso square-on, push back from front thigh until the leg is almost straight, then slowly return to starting (lunge) position. Never let the knee extend past the shin.
Outer thighs, quadriceps, glutes, hamstrings Rest a light barbell across your shoulders, keeping a straight back. Lunge to your right, placing sole of your right foot a comfortable distance away from your body. Turn your back foot out and away from your body (heel of right foot approximately in line with toes of left foot) to ensure your knee joint works linearly. If you feel soreness in the joints, use krill oil to kill the pain. Read more information about using krill oil vs fish oil in bodybuilding. Push from front foot to return to the start position. Repeat to the left.
Glutes, hamstrings, core stability
Place large fitball between your lower back and a wall. With hands on your hips, brace your abs to keep the ball pushed into the wall. Face forward as you squat down over your heels, so that both thighs are parallel to the ground. Extend the thighs upward for one rep.
Using a Smiths machine or squat rack, step under the bar and support it across the front of your shoulders. Your elbows should be in front of the body, parallel to the ground. Do not support/hold the weight across your shoulders with your wrists, nor let the bar slip against your Adam’s apple. Keep your back straight, feet shoulder-width apart and heels firmly on the floor. Beginners should gradually increase to a half-squat position over several sessions. Poor wrist and triceps flexibility may make attaining the starting position difficult. If so, practice with just the bar to gradually gain the necessary flexibility.
Upper and lower leg
Always use a Smiths machine or squat rack for removing/replacing the bar and a level, sturdy bench. When you step up, keep head up and back straight, placing foot firmly on the bench. Use an alternate lead leg stepping action, bracing yourself through your abs to maintain balance and core support — paying close attention to this on the step down.
Leg power and strength
Hold light ( 5-10kg] dumb-bells in your outstretched arms in line with your sides. In half-squat position, drive the thighs up to propel your body off the ground. Keep back flat and avoid swinging the arms. Land on the balls of the feet before dropping back onto the heels. Pause, then repeat.