Legs - Quads, Hamstrings, Glutes, Calves

Stand with feet shoulder-width apart, positioning the barbell across your upper back and shoulders. Keep your chest up, core engaged, and back straight. Initiate the movement by hinging at the hips and bending the knees to lower your body as if sitting back into a chair. Keep your knees tracking over your toes and ensure your heels remain flat on the ground. Descend until your thighs are parallel to the floor or slightly below, then drive through your heels to return to the starting position. Maintain proper posture throughout, avoiding forward leaning or rounding the back. Use the Smith machine or power rack to guide the bar's movement, providing stability and safety during the squat.

Focus on hamstring engagement by lowering the barbell with a slight knee bend while keeping the back straight.

Begin by standing upright with feet hip-width apart. Step forward with your right foot, lowering your hips until both knees are bent at about 90 degrees. Keep your torso upright and your front knee aligned over your ankle. Push through the heel of your front foot to stand up and bring your back foot forward into the next lunge position, stepping ahead into a new lunge. Continue alternating legs in a walking motion, maintaining proper form throughout. Keep your core engaged, shoulders back, and avoid letting your front knee go past your toes.

Stand upright on the calf raise machine with the balls of your feet positioned on the platform and your shoulders under the pads. Keep your core engaged and maintain a slight bend in your knees. Push through the balls of your feet to raise your heels as high as possible, squeezing your calf muscles at the top. Slowly lower your heels back to the starting position, feeling a stretch in your calves. Focus on controlled movement and avoid bouncing. This exercise primarily targets the gastrocnemius and soleus muscles, which make up the calf muscle group.

Sit on a leg extension machine with your back pressed against the pad and your ankles positioned behind the padded lever. Grip the handles for stability if available. Keep your torso upright and core engaged. Slowly extend your legs by straightening your knees until your legs are fully extended but not locked out. Pause briefly at the top of the movement, then control the descent back to the starting position. Maintain a controlled tempo throughout to maximize engagement and reduce injury risk.