The major leg muscles can be exercised using a dumbell and barbell with free weights. Please refer to the
pictures below for the leg workouts. Perform the leg exercises twice a week with atleast 72 hours gap between next
Stand Straight with your feet apart a bit more
than shoulder length. With Chest Straight, hold a barbell with free weights behind your back (position1 -
barbell should not touch your neck or shoulders).
Start this exercise with light weights and keep increasing as your
body starts adapting to this exercise.
Breathing in bend your knees and simultaneously lower down your lower back so
that your thies come almost parallel to the floor(position2). Do not bend your lower back.
Hold for a count of one and breathing out slowly bring it back to the
Repeat the above for 10-12 repetitions which is equal to 1 set.
Perform 4-5 sets with only 1 minute difference between each set.
Also the video representation of this exercise can be viewed :