If you haven't done weight-bearing squats, you have peer protection every time. It is not recommended to do barbell weight-bearing squats. It's easy to get hurt if you don't master your posture well. I suggest that you can choose those quadriceps training equipment, such as leg flexion trainer and back pedal trainer.
Training plan.
You can use 2~3 times of thigh exercises, with 4 groups in each group, the number of each group is 15~ 17, and the training weight is 70% of the maximum weight that you can bear in a single action; For example, squat, leg bending trainer, leg lifting trainer.
The calf training movements are mainly lift heel movements, which can be divided into sitting lift heel and standing lift heel. The number of groups and the number of each group are the same as those of thighs, and the selection method of training weight is the same as that of thighs, that is, 70% of the maximum weight that a single action can bear is selected as the training weight.
In fact, you don't need to train your hips, because you will also train your gluteus maximus when you train your quadriceps. Hip training equipment, each gym will use different equipment. You can choose according to the actual situation of your gym. Training variables are the same as above.
The training frequency of each part should be kept at 2~3 times a week, and the interval between the two should be more than 48 hours.