Hi, I'm Wendy Russo, and I'm here to show you how to get body mass on a women's legs. I'm going to show you the two main mass building exercises, squats and lunges. We want to do the squat in a squat rack. The reason we're doing this is to be, to make it a free standing squat so you are using the big muscles in the body. The core, the glutes, the hams and the quads. We are going to put weight on the bar, enough weight that we can do anywhere from eight to 10 repetitions. We are going to do three sets. We are going to put safety clips on so that the bar, so we don't lose the weight. And if it gets really heavy you can use a spotter. We are going to do the forward lunge with the free standing squat rack. With the bar on our back, lunging forward to build mass on the glutes, quads, and hamstrings. This is a great core and mass builder. Three sets anywhere from eight to 12 repetitions per set.