Legs Workout -

Barbell Squat

Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.
Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.
Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.

Begin standing with your feet about hip-width apart and holding dumbbells in your hands down by your side. This will be your starting position.
Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should be in line with your front foot. Do not allow your front knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint.
Drive through the heel of your lead foot and extend both knees to raise yourself back up.
Step forward with your rear foot, repeating the lunge on the opposite leg.

Hold a bar at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
Lower the bar by moving your butt back as far as you can. Keep the bar close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.

Adjust the back pad on the machine and line your knee up with the axis of rotation (signified by a dot or marker on the machine) and adjust the ankle pad, so it rests on your shoelaces to touch just above the shoe.
Extend the knee to move the ankle pad, then accelerate into the rep until you reach the end range of the knee extension.
Ensure your ankle is in dorsiflexion — toes pointed straight ahead or slightly up.
Lower weight back down with control.

Sit in the leg press seat, and place your feet in the middle of the sled, about shoulder-width apart.
Press the sled out of the rack, lower the safety bars, and then slowly lower the sled towards your chest until your thighs break 90 degrees.
Press the sled back up but do not lock out your knees. If your lower back or hips lift off the seat as you drive the weight back up, you’re going too far down.

Stand up straight with your legs extended (slight bend at the knee) with the balls of your feet on the step and the load atop the shoulders.
Unrack the weight and slowly lower your heels as far as possible to the floor.
Then lift your heels as far as possible, squeezing your calves at the top of the movement.
Slowly lower down and repeat.