Look for the squat rack as shown below, your gym will have a this exact one or a variation. Choose a weight that you can do 2 sets of 20 reps at a smooth controlled pace with perfect form. Begin the movement with the bar on your upper back, feet shoulder width apart, toes pointed straight ahead. Squat down slowly until your upper leg is parallel to the ground, then smoothly push through the center of the foot returning to the start position, repeat. Squats are a great indicator of flexibility, if you start to see your toes point out as you squat down, limit your range of motion until you can squat all the way down without your toes moving outwards. Use lighter weights to start in order to learn the right form and pretty soon you'll be squating heavier weights with perfect form before you know it!
|Plate loaded leg press machine|
|Selectorized Leg Press|