Squats
Primary muscles worked: quadriceps, hamstrings, glutes, lower back,
abdominals, calves
Squats are a classic go-to exercise to build muscle in your quads,
hamstrings, and butt. If you’re new, start with a bodyweight squat, meaning
without equipment, and gradually introduce more volume and resistance.
1. Stand with your feet slightly more than hip-width apart. Your toes
should be slightly pointed out, and your hands should be on your hips
or in front of you.
2. Slowly push your hips back into a sitting position while bending your
knees.
3. Continue to lower yourself until your thighs are parallel to the floor
(your knees should be bent at a 90-degree angle). Then, slowly lift
back up into the starting position.
4. Perform 2–3 sets of 8–12 reps.
Once you’re able to easily perform all sets and reps with proper form, begin
to introduce more resistance. Examples include wearing a loop band above
your knees, holding a dumbbell with both hands, or performing a barbell
squat.
Lunges
Primary muscles worked: quadriceps, hamstrings, glutes, abdominals,
calves
Lunges are a great move for beginners and advanced exercisers. As you
perfect this movement, you can add weight by holding a dumbbell in each
hand.
1. Stand with your feet hip-width apart.
2. Step forward with your left leg and bend your left knee until it reaches
a 90–degree angle. Your right leg should also be bent at a 90-degree
angle with your shin parallel to the floor.
3. Next, push into the ground with your left foot to return to starting
position. This is one rep.
4. Perform 2–3 sets of 8–12 reps.
Contrary to popular belief, your knee can go slightly beyond your toes as
you lunge, so long as you don’t experience any pain. Ensure a slow,
controlled movement throughout the exercise.
Leg press
Primary muscles worked: quadriceps, hamstrings, glutes
For this exercise, you will need access to a leg press machine.
1. Sit down on the leg press machine with your back and head resting
against the back of the seat. Place your feet flat on the footplate
about hip-width apart. Your legs should be bent at a 90–degree angle
with your knees and feet aligned.
2. Holding the handgrips for support and engaging your core, slowly
push the footplate with both feet until your legs are extended straight
(avoid locking your knees) and hold for 2–3 seconds.
3. Gradually bend your knees to return to the starting position. Your feet
should remain flat on the footplate for the entire movement. This is
one rep.
4. Perform 2–3 sets of 8–12 reps.
If you’re new to this exercise, start with a light weight and gradually
increase it over time. This will ensure you’re safely performing the
movement to reduce the risk of injury.
Leg extension
Primary muscles worked: quadriceps
For this exercise, you will need a leg extension machine.
1. Sit down on the leg extension machine with your shins underneath
the padded bar and your knees bent. Grab the handrails for support
and ensure your back is straight against the seat. This is the starting
position.
2. Slowly extend your legs until they’re fully straight and hold for 1–2
seconds. You should feel this mostly in your quads.
3. Finally, slowly bend your knees to return to the starting position. This
is one rep.
4. Perform 2–3 sets of 8–12 reps.
To reduce the risk of injury, avoid hyperextending your knees and perform
the movement slowly. If you feel a strain in your knees, this may be a sign
you’re attempting too much weight or need to adjust your positioning.
Lateral lunge
Primary muscles worked: quadriceps, adductors, glutes, hamstrings,
calves
Along with strengthening and building your thighs, the lateral lunge is a
great functional movement to help you perform daily tasks with ease.
1. Stand with your feet wider than hip-width apart and your toes straight
facing straight ahead.
2. Shift your weight over to your left leg, bend your left knee, and push
your hips back into a half-sitting position. Your right leg should
remain straight with your foot firmly on the ground.
3. Push off of your left leg to straighten your knee. This is one rep. To
make the exercise more challenging, you can push off of your left
foot and come up to standing with both feet hip-distance apart.
4. Perform 2–3 sets of 8–12 reps on each leg.