Hack squat machine

The hack squat is one of the best exercises for upper leg development. Hack squats and back squats both target the quadriceps muscles which extend your knees. While hack squats primarily focus on the quads, back squats target the gluts.

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10-12 Reps, 4 Sets

Leg press

If you’re optimal goal is leg mass and development, you must use a variety of leg exercises, including the squat and leg press. Although both exercises work essentially the same muscles, the emphasis of each is slightly different, which means that each exercise targets different muscle areas which helps in the over all development.

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10-12 Reps, 4 Sets

Leg Extensions

The leg extension machine is a basic isolation exercise to specifially target the quadriceps muscles. Depending on how you angle your feet (inward, straight or outward), you can emphasize different muscle fibers on the area.

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10-12 Reps, 4 Sets

Front barbell squats

The barbell front squat is a multi-joint exercise that strengthens the legs. The upright position of the torso during the exercise builds strength in the core and by loading the weight on the front of your body instead of your back, you’re able to activate more muscle in your quads using less weight.

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10-12 Reps, 4 Sets

Dumbbell step ups

The Dumbbell step-up is a multi-joint exercise that focuses on improving single-leg strength. It also improves balance and core strength, and is a good way to build up single leg strength for single leg squats. You can use the barbell or dumbbells if you want to increase the amount of load when you do step ups.

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10-12 Reps, 4 Sets

Dumbbell squats

The Dumbbell Squat is a compound, full body exercise that targets your quadriceps. It also works about every other muscle in your lower body, including your glutes, hamstrings, and calves.

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10-12 Reps, 4 Sets

Dumbbell lunges

The Dumbbell lunges is a single-leg strength exercise that works the quads, glutes, and hamstrings. This exercise places greater tension throughout your lower body and core, accelerating muscle strength and definition and will improve hip mobility, core stability, and muscular balance on both sides of the body.

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10-12 Reps, 4 Sets

Chair squats

The chair squats is another variation of the squats, where your legs are slightly away from your body. Meaning that you take one step forward and then execute the exercise. This exercise concentrats on your quads and gluts even more.

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10-12 Reps, 4 Sets

Cable Deadlifts

The Cable dead lift is a compound strength training exercise that targets the major muscles in the lower back, upper back, glutes, Quads, hamstrings, and gripping muscles of the forearms.

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10-12 Reps, 4 Sets