Before diving into these exercises, start with a dynamic warm-up that includes leg swings, lunges, jogging, or jumping jacks. A good warm-up prepares your muscles for the workout ahead and helps prevent injuries. Here are some essential exercises to target your quads, hamstrings, glutes, and calves : 1. Squats: Squats are key for your lower body. They work your quads, hamstrings, and glutes while also improving core strength. Warm up with a lighter weight for 12 reps, then increase the weight and decrease reps for three sets. 2. Lunges: Lunges are great for targeting your glutes, hamstrings, and quads. You can do them with or without weights, and make sure to keep your knees behind your toes. Do four sets of 10 reps on each leg. 3. Deadlifts: Deadlifts are a compound exercise that works your hamstrings, glutes, and lower back. Start with a lighter weight and do 12 reps for a warm-up set, then increase the weight and decrease the reps for the next three sets. Source link