SQUAT Primary Muscles: Glutes, Quads Secondary Muscles: Abdominals, Delts, Hamstrings, Traps Best Rep Range: Between 12 & 15 (occasionally 8) Stand with your feet just wider than shoulder width apart. Have the bar across your shoulders while holding it securely in your hands. Keep your head pointing forward at all times but never point your head down.Slowly start to lower keeping your back straight until your thighs are parallel to the floor. Once at that position slowly push back until your knees are locked out and you are standing straight (as with the shoulder press some people prefer not to lock out there knees so not as much stress is placed on the joints) This is a very difficult excercise for people who have not done it before and should be experimented with at first. It would be a good idea to use just the bar with no weight on at first until you are used to what you should be doing. Even with no weight at first it can place a lot of weight on the muscles. Remember you are still lifting your own bodyweight. DEADLIFT Although this concentrates more on building a stronger lower back it is also a very good all over body excercise. It works the hamstrings and glutes especially well. Primary Muscles: Lower Back Secondary Muscles: Biceps. Delts, Glutes, Hamstrings, Lats,  Quads, Traps Best Rep Range: Between 8 & 10 Stand about shoulder width apart and grasp the bar, roughly at the same position of where your feet are below the bar, with palms facing down. Bend at the knees slowly lowering your glutes while keeping your chest out, and your back straight, when you have lowered to the point that your thighs are just above parallel to the floor   you are ready to begin this excercise. Do not look down but look forward making sure that your head is kept pointed forward at all times. Slowly begin to straighten your legs while keeping the same posture as described before (back straight, arms straight, face not pointing down at the floor) Pull to a point that you are standing upright still with your arms and back straight and chest pointed out. Once you are in this position slowly start to lower the bar to the starting position. LEG PRESS Primary Muscles: Quadriceps Secondary Muscles: Calves Best Rep Range: Between 10 & 15 This is probably the most widely used leg excercise used today. Sit in the machine so your feet are in full contact with the foot plate while making surwe your back remains firmly placed upon the back support/rest. Place your hands on the available hand supports/grips. Make sure you use a weight that can allow you to perform between 10-15 reps. Depending on the type of the machine you are on slowly start to straighten your knees or bend them (most machines you start by straightening them) while pushing on the fott plate. Once your legs are just under fully extended slowly start to lower the foot plate back down to the starting position. It is a good idea not to fully lock the knees when in the extended position as this will take some of the tension of the knees and place strees on thew knee joints. LEG EXTENSION Primary Muscles: Quadriceps Secondary Muscles: Flexors are involved in a small way Best Rep Range: Between 8 & 15 Select a weight that will allow you to do the desired rep range and then position yourself on the machine. Place your ankles behind the roller pads and position yourself so your knees are inline with the centre of the pulley. Place your hands on the available hand supports/grips. Slowly in a controlled manner lift the weight with your legs until they are almost straight (some people don't like to straighten them fully as it can place stress on the joints) and then slowly return to the starting position. SMITH MACHINE LUNGE Primary Muscles: Hamstrings & Glutes Secondary Muscles: Quadriceps Best Rep Range: Between 10 & 15 This is a great excercise for shaping up your but. Position a barbell so that it is placed behind your head and resting on your shoulders gripping the bar in the same way that you would if you were performing a squat. Lift the bar and take one step forward about 2 feet while keeping your other foot in the standing position. You can do this with a normal barbell but using the smith machine gives you support and makes for a much safer workout. Slolwy bend both knees and lower your hips so that the thigh that is in front is almost parallel to the ground. Your knee should come forward no more than your forward ankle. Slowly press up with your forward leg and then the other so that you return to the starting position. You can either do a set on one leg and then move over or do them alternatively. LYING LEG CURL Primary Muscles: Hamstrings Best Rep Range: Between 8 & 15 Lay face down on the machine making sure that when positioned correctly your ankles are palced behind the roller pads and that your knees are inline with the centre of the pulley. Slowly pull your ankles towards your hips as far as possible. You are trying to pull the roller pad back to your glutes (but). Slowly return to the starting position and repeat the excercise for the desired number of reps. STANDING CALF RAISES Primary Muscles:Calves Best Rep Range: Between 12 & 15 Adjust your shoulders under the pads of the machine and place the balls of your feet on the platform. Adjust your feet position so that your heels can lower past the front of your feet. Keeping your legs straight, lower your heels as far as possible and then raise them as high as possible. Make sure that you lower them and raise them in a slow and controlled manner, aim to reach muscle failure on your prefered rep range. Calf Raises can also be done using a leg press but instead of placing your hole foot on the pad just place the balls of your feet on it and use your calves to take the weight.