Lunges
Lunges are a great workout for any athelte. Lunges work on the hip extensors and knee extensors. The muscles that lunges work on are the following, Rectus femoris, vastus medialis, vastus intermediaus, vastus lateralis. It also works on the glueteus maximus, biceps femoris, semitendinosus, and semimembranosus.
Squats
Squats are also important to an athelte especially one who will be kicking an object on a field. The mucles that are using during the squat that will help improve the skill are the rectus femoris, vastus medialis, vastus intermediaus, vastus lateralis. It also works on the glueteus maximus, biceps femoris, semitendinosus, and semimembranosus. There are many different verisons to perform a squat.
The abdominal region of your body is where the power comes from when performing the instep soccer kick. The msucles that are being used are Rectus abdominis, internal oblique.
Squats are also important to an athelte especially one who will be kicking an object on a field. The mucles that are using during the squat that will help improve the skill are the rectus femoris, vastus medialis, vastus intermediaus, vastus lateralis. It also works on the glueteus maximus, biceps femoris, semitendinosus, and semimembranosus. There are many different verisons to perform a squat. 
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