BULGARIAN SPLIT SQUAT- LEG WORKOUT WITHOUT MACHINES
It is somewhat a combination of lunge and squat which can be included in the lower body training program. All you need is a bench and two dumbbells. Hold the dumbbells in each hand, placing your left foot on the bench behind you. Then lunge down till your knee touches the ground and your thigh is parallel to the floor.
BARBELL CALF RAISE FOR BUILDING CALF MUSCLES
It can be done by placing a block or some sort of raised platform in front of you. The next thing you have to do is hold a barbell on the back of your shoulders as you do in squats. Then place your toes on the edge of the block in a manner, so the calves get stretched maintaining your balance. Now start raising your heels up and down, continuing this rep for a while or in different sets.