QUADS Pile squat Step up and downs Standing still lunges Inner leg raises Outer leg raises Side lunges Seated leg extension Dumbell squats Olympic bar squats HAMSTRINGS Pile squat Step up and downs Standing still lunges Inner leg raises Outer leg raises Lying down leg curl Single standing leg curl Bridging CALVES hack machine calf raise leg press calf machine leg press one legged calf raise leverage seated calf raise Machine one legged calf raise Angled machine calf raise
