Basic exercises for Lower Body
The deadlift is the best exercise you can do in the gym. This compound exercise focuses on most important muscle groups in your body: leg and back muscles. To perform you need the bar to be on the ground, take a stance about shoulder width apart. You need to have neutral spine and your hips have to be above your knee level.
Squat is an awesome exercise for the legs. There is still pressure on the abdominal wall to create stability which is a good thing. Keep your chest up while you descent on the way down. Keep in mind to focus on the muscle your trying to work and if needed you can increase the time of your descent.
This is a good exercise for your leg training in the gym because it is very safe exercise. Your whole leg is involved in the movement but primarly your quads followed by hamstrings and glutes.
Hyperextensions are one of the best bodyweight exercises for recruiting and focusing on your back and leg muscles. It is highly recommendable for you do it in the gym. You can do it bodyweight or add extra weight to push your body.
