Back Squats Stand with a barbell on your back. Spread your feet shoulder-width apart and point your toes about 30 degrees outward. Squat down while keeping your knees in line with your toes and keeping your back flat. Go as low as you can without rounding your back. You may find it helpful to think about keeping your chest up. Romanian Deadlifts Start with the bar on the floor and your feet shoulder-width apart. Stand so the bar is over the balls of your feet. Grip the bar slightly wider than shoulder-width apart and pull the bar off the floor with your abs and glutes braced. Stand with the bar in contact with your thighs and your legs straight. This is the starting position. Lower the bar while keeping your back straight. Lower the bar until your back rounds or until the bar reaches just below your knee caps. Keep your shin vertical throughout the lift. Return to the starting position. Seated Reverse Leg Curls Adjust the leg curl machine so that one pad is behind your calves and the other is against your thighs. Using your hamstrings, pull the pad behind your claves toward you until your shins are parallel to the floor. Slowly return to the start position but don’t rest the weight on the machine. Seated Leg Extensions Sit on the leg extension machine with the pad in front of your lower legs. Point your toes forward and hold onto the handles for support. Using the muscle in the front of your thigh, move the pad forward until your leg are straight but not locked. Hold for a second and return to the starting position. Leg Press Sit in the leg press machine with your back and head against the pads. Start with your feet shoulder-width apart and your knees at 90 degrees. Push against the footplate while keeping your knees in line with your shins and toes. Grip the handles for stability, and push until your legs are straight but not completely locked. Return to the starting position.