1. Stand with your feet shoulder-width apart, hands at your sides, on your hips, or clasped in front of your chest.

2. Take a big step forward with your right foot and lower your body until your right thigh is parallel to the ground, and your knee is directly above your ankle.

3. Push through your right heel and step back to the starting position.

4. Repeat the movement, this time stepping forward with your left foot.

5. Continue to alternate between legs for the desired number of reps.

1. Stand with your feet shoulder-width apart, with your toes pointing forward and the barbell directly in front of you on the floor.

2. Lower your hips down and grip the bar with both hands, making sure your grip is slightly wider than shoulder-width apart. Keep your spine straight and your head facing forward.

3. In one smooth motion, lift the bar by driving through your legs and pushing your hips forward until you are standing upright with the bar at hip level. Then, slowly lower the bar back down to the floor by reversing the movement

1. Set up the barbell on a squat rack at about chest height. Approach the bar, stand with your feet shoulder-width apart and toes pointing slightly outward, and position yourself under the bar so that it rests on your upper traps.

2. Grasp the bar with your hands wider than shoulder-width apart and lift it off the rack. Step back and get into position, with your feet slightly wider than shoulder-width apart, and your toes turned out slightly.

3. Keeping your core tight and your back straight, lower your body down by bending your knees and hips, as if you’re sitting back into a chair. Lower until your thighs are parallel to the ground, or as close to parallel as you can comfortably go.

4. Drive through your heels and push your hips forward as you return to the starting position.

1. Stand with your feet hip-width apart and your toes pointing forward.

2. Slowly rise up onto the balls of your feet, lifting your heels as high as you can go.

3. Pause briefly at the top of the movement, then slowly lower your heels back down to the ground.

4. Repeat for the desired number of reps.

1. Adjust the footplate far enough back that you can rest your knees at the bottom of the pad.

2. Plant your feet firmly on the footplate, and rest your lower quads on the pad. Keep your body upright.

3. Cross your arms over your chest, keeping your back flat, your knees slightly less than hip-width apart, and your torso upright.

4. Push your feet and toes against the plate as you extend your knees, moving your upper body forward until you are parallel to the floor. Keep your back flat throughout the movement.

5. Raise yourself back up by flexing through the knees to drive your upper body back to the starting position. You should feel your upper and lower hamstrings working as they flex your knee and extend through the hip.

1. Stand in the hack squat machine with your feet shoulder-width apart and your back against the pad. Your shoulders should be under the shoulder pads and your hands should be gripping the handles.

2. Slowly lower yourself down by bending your knees, making sure to keep your back straight and your chest up. Go as low as you can without letting your heels come off the platform.

3. Push through your heels to lift the weight back up to the starting position, straightening your legs as you stand up.

1. Sit on the hamstring curl machine with your back against the pad. Position the stationary pad so that it rests firmly on your thighs.

2. Place your legs on the rounded pad so that your lower calves are resting on it, knees slightly bent, not overextended. You may have to adjust your seat back or height or the rounded pad position to achieve the proper set up.

3. Using your hamstrings, curl your legs back toward your body. Grasp the handles on the thigh pad for support.

4. Hold for a second and then, in a controlled motion, return your legs to starting position.

1. Begin by sitting on the ground with your back against a bench and your knees bent, feet flat on the floor. Place a dumbbell on your lap and hold it in place with your hands.

2. Squeeze your glutes and lift your hips off the ground, until your head and upper back rest on the bench and your body forms a straight line from your shoulders to your knees.

3. Slowly lower your hips back down to the starting position.

4. Repeat for your desired number of reps.

1. Start by standing with your feet shoulder-width apart, with your toes pointed slightly outward.

2. Lower your body down into a squat position by bending at the knees and hips, keeping your chest lifted and your weight in your heels.

3. Explosively jump up out of the squat, lifting your arms overhead for momentum.

4. Land softly back in the squat position and repeat the jump for the desired number of reps.

1. Begin by sitting in the leg press machine with your back pressed against the pad and your feet flat on the platform.

2. Release the safety handles and slowly lower the weight until your knees are bent at a 90-degree angle.

3. Push the weight back up by straightening your legs, making sure to keep your feet flat on the platform and your back against the pad.

1. Sit on the leg extension machine with your back against the pad. Your legs should be under the padded lever and your feet pointing forward.

2. Adjust the pad so that it’s placed above your feet and not at your shins. Your legs should create a 90-degree angle between your thighs and calves. Grasp the handles on the sides of the machine for support.

3. Using your quadriceps, extend your calves all the way out so that they align with your thighs.

4. Hold for a second then slowly begin to lower the weight back down.

1. Stand with your feet hip-width apart and take a big step forward with one foot.

2. Lower your back knee down towards the ground, keeping your front knee bent at a 90-degree angle.

3. Push through your front heel to straighten your legs.

4. Remaining in the split stance, again lower yourself into a squat.

5. Repeat for the desired number of repetitions before switching sides.

1. Stand with your feet shoulder-width apart and toes pointed slightly outwards.

2. Lower your hips down and back as if you were sitting on a chair.

3. Keep your weight in your heels and your chest up as you lower down.

4. Push through your heels to return to the starting position.

1. This exercise can be performed using bodyweight or by holding a dumbbell or kettlebell in front of you. It’s important to perform this exercise while elevated off of the floor. You can use two sturdy steps, benches, or boxes to achieve this.

2. Position yourself with one foot on each elevated surface, your legs in wide-stance position, toes pointed out about 45 degrees (think Sumo Wrestler stance).

3. Clasp your hands together (bodyweight), or hold a weight for added resistance and bend your legs and waist in a squat position. Make sure your back stays straight.

4. Push back up to starting position.

1. Start by holding a dumbbell in each hand. Stand up straight with your feet shoulder-width apart.

2. Take a big step forward with your left foot and lower your body until your left thigh is parallel to the ground and your right knee is just above the floor. Keep your torso upright and your chest out.

3. Push back up with your left foot to return to the starting position.

4. Perform the desired number of repetitions before switching legs.

1. Start by standing in front of a sturdy bench or step, holding a dumbbell in each hand by your sides.

2. Place one foot onto the bench or step, pressing through your heel to lift your body up onto the step. Keep your core engaged and your shoulders back as you step up.

3. Lower yourself back down to the starting position, using the same foot to step down. Repeat for the desired number of repetitions before switching to the other leg.