This Section will focus on workouts that you can do on your "Leg Days" at the gym, with that being said if you dont have a designated leg day, these will also have the muslces that they are working next to them before a breif discussion upon how to do that movement, with that being said you DO NOT need to do all of these workouts everytime you hit legs, if you really wanted to you could but that would result in a lot of volume, which could deter you from certain goals if thats what you're aiming for. Please be careful with new movements, start the with very little, and if possible no weight until you are comfortable! Lastly these workouts are in no sort of order, but it is important to keep in mind that the more you work one muscle, the more a secondary muscle will be recruited to help with the movement.

-Happy Lifting!

1. Barbell Back Squats, (Quadriceps, Hamstrings, Glutes): The barbell back squat is a very well known movement, it is the one above if it sounds new to you, now lets get started trying it! First, without any weight stand with your feet about shoulder width apart, keep your chest up, and get a slight hinge at the hips until you feel your Hamstrings stretching, after that, lower yourself until atleast, your Hamstrings are parallel with the floor, this is called Hitting Depth, after ensuring depth, return back to starting position. Once you are comfortable doing this movement without any weight, you will find a Squat Rack, Lower the Barbell Supports to just below your Traps, Walk towards the barbell, duck under, and then stand up, placing the barbell on top your traps, then press the barbell into your traps to stabalize it, take a step back from the rack, and repeat the same movement from before.
2. Machine Leg Extentions, (Quadriceps): To do this workout, you will need to have a leg extension machine, this can be found at almost any gym, and it should be labeled as such. To set this workout up, first you will either move the backrest forward or backward so that your knees are next to the "joint" of the machine, which is the part on the machine that pad you will be pushing up is attached to, then you will grab the thigh pad and bring it down until it is above your knee, or on your lower Quadriceps, start with a low weight and then you will sit back, grab the handles, extend your legs up, once you get to the top of the movement you will stop for a short moment, then slowly return back down to the starting position, then repeat for your desired amount of reps and weight based on your personal abilities and goals.
3. Romanian Deadlifts also known as RDLs, (Hamstrings, and Glutes): To do this workout, I recommend starting with very little, we can add some once we know we are recruiting the correct muscles. Now getting started you will set your dumbells on the ground, to the outside, and infront of each foot, then you will squat down and pick up the weight, then stand all of the way up, we can now start the RDLs, you will hinge at your hips, pushing your backside as far backwords as you can, once you feel your hamstrings stretching, your backside no longer moving backwords, and the weight now being put exclusively on your lower back, you will now return to the postion we started at, standing straight up, repeat for your desried weight and reps, some things to keep in mind are that performing this workout in front of a mirror can help you know when to return to the starting position, also make sure that you are not feeling this too much in your lower back, we can prevent this by keeping the weights close to our legs on the way up.
4. Calf Raises, (Calves): Last but not least, to get this started I recommend finding a stair or some area to elevate your heels off of the ground. At which point we will stand with only the balls of our feet and our toes on our platform, you will then lower your heels as faar as you can go down without falling, once you reach the point of being able to go down no further then you will go all of the way up on to your tip toes, you should be feeling your Calves flex at this point, from here return to the starting postion and repear for your desired reps and once you are able to perform comfortably, feel free to hold weights in your hands or wear a weighted vest to increase difficulty.