1) Squats

The mother and father of all exercises in bodybuilding. Not only does it hit the legs all through, it’s also a great mass building exercise for the whole body as it supposedly helps the production of testosterone.
It is an especially good exercise for the quadriceps.
The subject stands straight up with a barbell on his/her shoulders resting behind the neck. He/she then slowly lowers his/her upper body, with the barbell, until the thighs are just a bit lower than parallel to the ground.
He/she then slowly stands up to starting position.
Extra considerations:
- when squatting, the barbell should be directly above the feet. Leaning forward a bit will move the barbell’s point of gravity forth and thus the lower back will get involved in the exercise.
- adjusting the stance will work different areas of the thighs: wider stance = inside, narrow stance = outside, toes turned out = the inside area again toward the buttocks.
- you need to keep your head up al through the exercise and the back straight to avoid injury