The leg press is an excellent mass builder for legs that is somewhat similar to the squat. One difference is that the leg press totally isolates the lower body while the squat also requires you to stabilize your torso throughout the squatting movement.
Performance: Start the exercise with your feet shoulder-width apart in the center of the footplate. Unrack the weight and slowly lower it, bringing your knees toward your chest. Stop just before your hips curl off the pad. Your lower back should be pressed firmly against the seat’s backpad throughout the entire movement. Pause a moment, then press through your heels to bring the weight back to the starting position. Repeat for reps.
Muscle Emphasis: quadriceps and glutes
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Squats are quite possibly the best lower-body exercise around and also, in my opinion, one of the most difficult. However, once mastered, you are well on your way to building huge, powerful legs. In addition to their ability to build a strong, muscular lower body, squats are also an awesome movement for stimulating a full-body, anabolic metabolism which of course is always a plus.
Concentrate on getting comfortable with proper squatting form before going too heavy; it’ll be worth it in the long run. You also might want to start out using the Smith Machine when you perform squats. The Smith will make things a bit easier and help you get the feel of the movement down.
Performance: Stand under the bar with your feet in a comfortable shoulder-width stance. With your eyes straight-ahead, place the bar across your upper back and trapezius. Keeping your head up and your body tensed, slowly bend at the knees At the point where your thighs are parallel (or a little past) to the floor, reverse your direction, driving forcefully through your heels to a standing position.
Muscle emphasis: Primary stress is placed on the quadriceps, glutes, and lower back muscles; secondary stress is placed on the hamstrings, upper back, and abdominal muscles
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