Muscle building for legs should not be taken for granted which in most of cases is missed by the

gym trainers. I will elaborate how you can perfectly train your legs.

Start with warm up and go for leg extension in it but don’t forget to support your back in the
beginning and properly hold the handles.

For this you have to lift it with single leg, squeeze and then breath out. Your focus and control
are much important.

Do it for 15 times and then go for the other leg and repeat for 15 times

Repetitions of 15 for both legs will make one set and you have to perform two sets.

Frog Squats.

After warm up the first exercise you are doing will be Frog Squats.

For which smith machine usage is recommended. Be careful with it.

First, you have to stand in the middle of bar. Then, your both legs will be folded and foot

will be out. Then, your ankle must be straight below the bar.

If that will be parallel it will be okay.

Now we will see the difference between normal

squats and frog squats.

In frog squats, you have to go down and when you will go down, you have to hold your

lower back tight. And then you will go little up, then down & Full up. When you will come up you have to
breath out.

We have to do 12-15repetitions in first set.

Then in second and third set we will increase the weight. and will do 10-12 repetitions.

Total we have to do three sets

Barbell Squats.

After doing frog squats, second exercise

will be Barbell Squats. This exercise has so many benefits, which

you all should do it.

Lift the bar.

Take the back steps.

Make a space for you.

The distance between both feet must be of

shoulder width.

Your forefoot must be little out.

We will soften the knee And distant the pelvic

bone.

Sit parallel to the ground.

Here you need to know that you don’t have

to go down completely. Because it might be responsible for some strain in back.

So, sit parallel to the ground.

Go up, squeeze your chord and breath out.

Make sure to to have full control all the way

Whenever you sit your chest must be lifted and you can’t see down.

I will suggest you to do atleast 4 sets. And keep increasing weight in each set.

Also try to do 10-12 repetitions in every set.

front squats.

Third exercise will be front squats. In which I will keep barbell in front.

After, I will do this exercise with parallel

width, my both forefeet will be straight.

From here, we will perform the same way we

perform the normal squat.

Knee must be soft, pelvic bone must be distant

and sit parallel to ground.

While sitting you must tighter your lower

bone,

Lift the chest and you can’t see down.

So, means, go back, lower back tight, lift

Chest and see straight.

Focus and control, full range of motion.

Preferably go for three sets, and each set with increasing weight

& try to do 10-12 repetitions

Somo squats.

Next exercise, Somo squats. you will use barbell in it too.

you have to give a good width to foot and forefoot must be out.

After that you will hold barbell closely and chest lift core tight.

Then, you will lift it You have to take care that whenever you will

take the bar low. your knee must be out and bar must be close to your shin

Next take it up and breath out also

Just make sure your chest must be lifted and chord tight.

Bar must not go distant from your body even for one second.

Whenever you sit down your knee must be out.

All you need to perform 2 sets of this.But try to do a greater number of repetitions.

Fifth and last exercise has two exercises

in super set Where you will try my leg to get tired

leg press

The first exercise is leg press

For this you just have to put your legs carefully and they don’t placed widely.

Put them down, open your forefoot And tighten your back before starting it

Open the lock. Let the weight slowly down.

And push from your chord’s strength.

Squeeze your chords, do full range of motion and breath out

Whenever you take it down, your both knees can go out

When you will complete your 20 repetitions

leg extension

Then we will start our next exercise leg extension

But there is variation that you have to hold for 5 seconds after every repetition.

So, sit properly, lift full range of motion, hold for 5 seconds 1,2,3,4, and 5 release.

Again lift, hold for 5 seconds. but don’t do it very quickly let the muscle get tired

Like this you have to perform 20 repetitions of this exercise

which will be your first set and you have

to do two set.