Front Squat: Set up a barbell on a power rack at shoulder height. Grab the barbell with an overhand grip at shoulder width, elbows raised until parallel to the floor. Lift the barbell out of the rack, resting it on your fingertips.
Bulgarian Split Squat: Stand lunge-length in front of a bench. Hold a dumbbell in each hand and place the top of your left foot on the bench behind you. Lower your body until your rear knee nearly touches the floor, front thigh parallel to the floor.
Romanian Deadlift:Hold a barbell with a shoulder-width grip, feet hip-width apart. Bend hips back as far as possible, allowing knees to bend while lowering the bar along shins.
Squat: Grasp the barbell in a squat rack, stepping under it. Place it on your lower traps, squeeze shoulder blades together, and nudge the bar out of the rack. Stand with feet shoulder-width apart, toes turned slightly outward.
Dumbbell Stepup: Hold dumbbells in each hand, stand behind a bench or elevated surface. Step up onto the bench, leaving trailing leg hanging off, ensuring thigh is parallel to the floor when placing foot onto the bench.
Deadlift: Stand with feet hip-width apart, shins one inch away from the bar. Grip the bar with double pronated or reverse grip, bend knees and push them into straight arms.
Swiss Ball Leg Curl: Raise hips into the air, keeping knees straight and heels on stability ball. Bend knees and roll the ball back toward you, keeping hips elevated throughout the set.
Single Leg Romanian Deadlift: Hold a dumbbell in one hand, stand on the opposite leg. Bend hips back, lower torso until lower back is about to lose its arch. Squeeze glutes, extend hips to come up.
Leg Press:Adjust machine seat so hips are beneath knees and knees in line with feet. Remove safeties, lower knees toward chest until bent 90 degrees, then press back up, being mindful not to go too low to risk lower back coming off the seat.