The other variation is to do them while sitting and place a dumbbell on your knee when lifting. How to use all of these? Perform TWO squats, one lunge, one dead lift, and one calf raise exercise. Add to these the TST Fuel following two leg routine exercises: 1. Step-up: Holding a dumbbell in each hand, step up onto a low bench or stairs using the same leg for all 8 - 12 reps before switching legs. 2. Dumbbell Hamstring Curl: Lie face down on a bench or other raised flat surface with a dumbbell held between your feet. Raise the weight to your butt and slowly lower to the start Experts will tell you the deep squats are of more benefit to muscle development than just going to 90 degrees..

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