Back Squats Reps: 8-12 Sets: 3 Stand in a squat rack with a barbell on your back. Back up so that you have enough room to squat down with the bar. Spread your feet so that they’re shoulder-width apart. Point your toes out 30 degrees. Squat down as low as you can without rounding your back. Ideally you should squat down until your thighs are parallel to the ground. Return to the starting position and repeat. Leg Press Reps: 8-12 Sets: 3 Sit in the leg press machine so that your back is flat against the padding. Put your feet on the footplate shoulder-width apart. Push against the plate until your leg are straight (don’t lock your knees). Slowly lower the weight until you’re back in the starting position. If there are handles, you can hold on to support yourself through the movement. Walking Lunge: Reps: 5-10 each side Sets: 3 Either do these with your body weight or hold a dumbbell in each hand. Take a big step forward and touch your back knee to the ground. Your front foot should be forward enough so that your knee doesn’t come over your toes. Keep your torso upright throughout the movement. Pistol Squats Reps: 5-10 each side Sets: 3 Stand on one foot with a chair or box underneath you. Squat down on one foot until your butt touches the surface of the chair or box and immediately push yourself back up. Keep your hands in front of you for balance. To make this exercise harder, use a lower chair or box until you can eventually go into a deep squat on one leg.