A common mistake many people make is trying to lift heavy weights by leaning forward.

This practice locks them out of their natural position on the side of their glutes and hamstrings. Instead, when you squat and deadlift, maintain a neutral spine position and load up through your core and through the heels of your feet.

Try to lift less weight. Many people lift more weight than they need to, then drop it. This leaves them short on endurance. A better way to get more from less is by adding weight slowly. You can get more out of less weight by using compound exercises such as squats, lunges, and leg presses and using exercises with multiple repetitions. Squat is one of your best leg exercises, and one of the best for a long, strong, quad-dominant leg. Squat is also one of the least effective exercises for a weak lower back. Deadlifts also improve your leg strength and endurance and make you look and feel like you should. Don't be afraid to increase the weight. You can squat or deadlift with very little weight, but you'll never get anywhere near the intensity or power you can get with heavy weight. When you do, you'll feel the extra burn and get the most out of your exercise. You train on your thigh and lower back more than you train on your lower back and legs. And you train the leg more than you train the back. You will train your thigh and lower back more by squatting and deadlifting more often than you will train your lower back and legs with squats and deadlifts. Try to train on your leg day.

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Start with very little. Begin with one day per week, then begin to increase the weight on another day. You can always increase the weight up to what you can do with a single set. Bicycle: Make this an easy leg exercise by doing a set to failure and then increasing the weight gradually. To round it all up use you jump rope for a warm-down.