The Manual on MSN11mon
This is the average squat weight for men (and what you can do to improve)
You could add several squat variations like front squats, box squats, or Bulgarian split ... to repair and rebuild muscle ...
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10 Best Cardio Exercises To Build Lower-Body Strength
"[Low-impact exercises can] focus more on building ... and don't let your heels hang off the edge of the box. From your squat on the box, either jump or step down and repeat." ...