Boost your squat with these tips from personal trainer Sion Colenso

Here's how to develop strong, well-balanced legs and a firm, muscular toosh.

The king of all leg exercises, this uses many different muscle groups and should be in every man's mass-building arsenal.

The Smith machine allows you to press more weight without worrying about controlling the bar.

Placing the bar on the front of your shoulders changes your position to emphasise your quads and lessen the pressure on your lower back.

This is a move you do every day when climbing stairs, which means it provides functional strength.

This classic move requires both power and co-ordination, both of which are vital for sports.

All too often ignored, your inner thighs are vital in turning movements during sport.

Placing one foot on a bench behind you deactivates your back leg and transfers the emphasis to the front leg, giving you a unilateral workout.