Back Squats – 5 sets of 5 reps

Back squats are a staple lower-body exercise that strengthens the quads, glutes, and hamstrings. They also engage the core and lower back for stability. Make sure to maintain a neutral spine throughout the movement and avoid letting your knees collapse inward.

Romanian Deadlifts – 4 sets of 8 reps

Romanian deadlifts focus on the hamstrings, glutes, and lower back. Keep the barbell close to your body as you hinge at the hips, and avoid rounding your back during the movement to ensure proper form and prevent injury.

Lunges – 3 sets of 12 reps per leg

Lunges are an excellent unilateral exercise that targets the quads, glutes, and hamstrings. They also improve balance and coordination. Step forward with one leg, lowering your hips until both knees are bent at about 90 degrees.

Leg Press – 4 sets of 10 reps

The leg press machine is a great alternative to squats for building leg strength, particularly in the quads. Make sure to adjust the seat so that your knees form a 90-degree angle at the bottom of the movement, and focus on driving the weight through your heels.

Calf Raises – 3 sets of 20 reps

Calf raises target the calves, an often-overlooked muscle group. Perform calf raises slowly, pausing at the top for a brief second to maximize muscle activation.

Additional Notes: It's important to focus on muscle mind connection during leg day. Ensure you're engaging the target muscles throughout the movement to get the most benefit from each exercise.