Squats
Lunges
Deadlifts
Step-ups
Bulgarian split squats
Calf raises
Leg presses
Hamstring curls
Glute bridges
Wall sits
Box jumps
Sled pushes
Stair climbing
Sprinting
Cycling
Running hills
Jump rope
Resistance band exercises
Progressive overload
Proper protein intake
Adequate sleep
Consistent training
Good form
Rest and recovery