newb question on leg work outs

hey guys im 5'5" about 140 pounds and i just started lifting weights like a day ago. im going to be lifting with my roomate/friends but they don't like to do leg workouts. currently i train some MT and have done some amatuer fights. i really wanna get stronger but not lose speed or conditionign. any suggestions on what kind of leg workouts i could do at the gym?

 

Squats.

 

would squats alone be sufficient?

 

I'm by far the best person to be answering this, but no one else is around.

Also do;

Romanian Deadlifts,
Good mornings,
Glute-ham raises,
and
Reverse hypers.

I've probably missed something.

 

start squatting. dont try to go heavy right away because this is a serious lift that you dont want to screw around with. also squat jumps, lunges, step ups...there are so many leg lifts and i am not going to name them all. try searching the forum and be weary of people telling you how to lift because you can lose speed from not training properly. be sure to do power movements and do them explosively, stretch often to maintain flexability

 

Oh yeah, forgot to mention, if you're looking for exercises just go here;

http://www.exrx.net

 

Don't do squat jumps just yet.

Go a bit light at first for your body to adapt then start going heavy.

 

Get form down first, then start going heavy. Squats would be best to start off with.

 

thanks guys ill give it a try.

 

In addition,

No:

hack squat machine
smith machine
pec deck
cable curls
bowflex

 

squats, deads, glute ham raises. Depth jumps.