Build fly-half worthy legs using these three moves.

1. Barbell squat

Stand with your feet hip-width apart and hold the barbell across the back of you shoulders with an overhand grip. With your back naturally arched, bend at the hips and knees until your thighs are at least parallel to the floor. Then return to the standing position.

2. Dynamic forward lunge

Load 50kg plates onto a barbell and stand about 60cm behind it, holding a pair of dumbbells by your sides. Lunge over the bar with one foot so that the back of your front leg is just in front of the bar. Then push back quickly to return to the starting position. Do six to eight reps with each leg.

3.Singe-leg dead lift reach

Place a loaded bar on the floor, 45cm in front of you. Stand on your right leg and hold a dumbbell in your left hand. Keeping your back naturally arched, push your hips back and lower the weight towards the barbell. Touch the bar with the weight, then rise. Aim for six reps.