Quadriceps

Leg Extensions

Technique Summary

Sit comfortably in a leg extension machine. Bring legs up, exhale, put them down, inhale.

Squats

Technique Summary

Position the barbell on your neck/shoulders. Take an overhand grip of the bar. With your toes pointing out and feet shoulder width apart, squat until your thighs make a 40 degree angle with your calves. Inhale as you lower the weight. Exhale on the way up.

If you don't like reading, and only choose to read more about one exercise, make the squat it.