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Barbell Back Squat — Quads, Glutes

Barbell Back Squat

السكوات بالبار

Primary: Quads, GlutesSecondary: Hamstrings, Coreintermediateboth
Sets
4-5
Reps
5-8
Rest
3 min
Duration
20-25 min

How to perform

  1. Bar on upper traps, feet shoulder-width.
  2. Break at hips and knees together.
  3. Descend until thighs at least parallel.
  4. Drive through mid-foot to stand.

Common mistakes

  • Knees caving inward.
  • Heels lifting off the floor.
  • Rounding lower back.
Easier alternative

Goblet Squat or Leg Press

Harder alternative

Pause Squat or Front Squat

Safety precautions
  • Always squat inside a rack with safety pins set.
  • Warm up thoroughly before heavy sets.
  • Don't sacrifice depth for weight.
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Conventional Deadlift — Hamstrings, Glutes, Back

Conventional Deadlift

الرفعة الميتة

Primary: Hamstrings, Glutes, BackSecondary: Traps, Forearms, Coreadvancedbulking
Sets
3-4
Reps
3-6
Rest
3-4 min
Duration
20-25 min

How to perform

  1. Bar over mid-foot, shins near the bar.
  2. Hinge and grip bar just outside knees.
  3. Chest up, pull slack out of the bar.
  4. Drive floor away, stand tall, hips forward.

Common mistakes

  • Rounding the back.
  • Bar drifting away from body.
  • Hyperextending at the top.
Easier alternative

Trap-Bar Deadlift or Romanian Deadlift

Harder alternative

Deficit Deadlift or Snatch-Grip Deadlift

Safety precautions
  • Reset every rep, don't bounce.
  • Keep the bar dragging on the shins.
  • Use a lifting belt above 80% 1RM.
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Leg Press — Quads, Glutes

Leg Press

ماكينة رجل

Primary: Quads, GlutesSecondary: Hamstringsbeginnerboth
Sets
4
Reps
10-15
Rest
90 sec
Duration
10-15 min

How to perform

  1. Feet shoulder-width on the platform.
  2. Lower until knees near 90°.
  3. Don't lock knees at top.
  4. Keep lower back flat against pad.

Common mistakes

  • Half-repping.
  • Lifting hips off pad.
  • Locking knees hard.
Easier alternative

Single-Leg Bodyweight Squat to Bench

Harder alternative

Single-Leg Press or 1.5 Reps

Safety precautions
  • Never lock knees at the top.
  • Don't remove safety handles under load.
  • Keep lower back glued to pad.
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