If you can only do 3 leg exercises, always choose these.

We don't always have time for an hour in the gym. But what if I told you that you could build strength and shape with just three basic but ultra-effective exercises? We asked our ambassador, a personal trainer, to share his choice.

EXERCISE 1: SQUAT WITH A WEIGHT

Muscles it works on: Quadriceps, buttocks, back, core (stability).

How to do it:

- Stand shoulder-width apart, weights (or barbell) on your shoulders.
- Lower yourself as if you were sitting on a chair, keeping your chest up and your back straight.
- Lower to parallel with the floor (or deeper if you can), then lift through your heels.

EXERCISE 2: ROMANIAN DEADLIFT (RDL)

Muscles it affects: Buttocks, hamstrings.

How to do it:

- Hold the weights (or bar) in front of your thighs.
- Bend your knees slightly and begin to bend at the hips, bringing your chest forward.
- Lower the weights down the front of your legs, feeling the stretch in your back.
- Keep your back completely straight! Return to the starting position by squeezing the buttocks.

EXERCISE 3: LUNGES

Muscles it works on: Quadriceps, buttocks, core (stability).

How to do it:

- Stand up straight, hold weights in your hands (optional).
- Take a big step forward and lower your back knee to the floor.
- Both knees should be bent at an angle of 90 degrees.
- Push back through the heel of the front leg to return to the starting position.

CONCLUSION:

These three exercises are the basis. When you combine them with the right nutrition and equipment that supports your progress instead of hindering it, you achieve results more efficiently. Train smart