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The best weight training exercises are squats, deadlifts, and their variations. Ensure that you are doing at least one kind of squat or deadlift at each (full body) workout. Then, if you want to do more for your upper legs, consider seated knee extensions, leg presses, leg curls. Of course, you could supplement back squats with hack squats or sissy squats, or just use front squats. For calf training, alternate (at different training sessions) doing standing or donkey calf raises with seated calf raises. Also, do not forget to work the muscles on the front of your shins using a D.A.R.D. machine or weighted toe raises.

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