"The Ultimate Leg Workout: 3 Essential Exercises for Lower-Body Strength"

According to personal trainer Katie Martin, there are three essential leg exercises for building lower-body strength: squats (including variations), single-leg Romanian deadlifts, and Bulgarian split squats. These compound exercises work multiple muscle groups simultaneously and can be done with various equipment or just bodyweight. Martin recommends performing 8-12 reps of each exercise for four sets, resting for 60 seconds between sets. Focusing on lower-body strength can lead to increased lean muscle mass, improved posture, reduced risk of injuries, and improved metabolic function. Beginners should start with lighter weights and focus on proper technique. Protein intake is important for muscle recovery, and protein powders can be a convenient option.