Legs
Back Squat
The king of leg exercises. Works the quads, glutes, and core all at once.
kg
| Level | Bodyweight multiple | Target 1RM |
|---|---|---|
| Beginner | ×0.75 | — |
| Novice | ×1.25 | — |
| Intermediate | ×1.5 | — |
| Advanced | ×2.25 | — |
| Elite | ×2.75 | — |
※ Approximate figures based on men. For women, adjust by roughly 0.6–0.7× for upper-body lifts and 0.7–0.8× for lower-body lifts.
Other Lifts