For the discussion of bodybuilding and lifting for aesthetics.
First result from Google: www.healthline.com/health/fitness-exercise/anterior-pelvic-tilt-exercises#hip-flexor-stretch
Second result: stop wearing high heels. Fag.
@miserabletogreat Squats will build all over. High rep squats used to be the most common recommendation for building size. You should use as much weight as you can handle with good form, not bodyweight. Try doing them twice a week in lieu of your regular leg workout. You can throw in some limited assistance work after you do the squats but you probably won't feel like doing much. If you do these right, you should feel nauseated after completing a set. Straight leg deadlifts are a good exercise to follow the squats with. I'd do these with at least 8 reps per set, maybe 4 sets total.
Build muscle all over the body? Or only legs?
Squats stimulate testosterone production, which leads to greater muscle growth all over. If you only have time to lift one day per week, make it leg day.
You'll still want to work your other muscles, but squats are the most important lift.
And 20/25 reps with no weight?
Start wherever you can with good form. If it's just bodyweight, start there. If you can do 20-25 reps with 500lbs, great.
Be sure to allow rest and recovery. Don't work the same muscle group 2 days in a row.
@miserabletogreat That's one way to do it. The approach Typo-MAGAshiv outlines below is also a good one. If you are trying to build muscle, the weight on the bar isn't as important as it is with strength training, though if you are a newbie you should be increasing the weights over time. How you do the reps is just as important. If you are fairly new to training and are looking to build muscle, nothing does it like high rep squats. Work up to a set or two of 20-25 reps. It will fire your metabolism up and lead to muscle growth. For building size, squats are key.