A back squat targets the posterior chain, or the rear of the body, including the glutes and hamstrings.
Load a barbell onto the front of your shoulders, supporting it with an underhand grasp on both sides of your shoulders.
Maintain a barbell or a pair of dumbbells in each hand. Maintain a straight spine and gaze throughout the entire movement.
Good morning is a hip-hinge movement that activates your quadriceps.
Walking lunges challenge your balance as well as your quadriceps, hamstrings, and glutes.
The reverse lunge, a gentler variation of the forward lunge, is an excellent exercise for achieving proper lunge positioning.
Performing lateral movements such as lateral lunges increases stability and strength.
Step-ups improve strength, balance, and propulsion.
This exercise only requires body weight.
The hip thrust helps to build strength and size in the buttocks.
The goblet squat is less taxing on the back than the back squat, but it still targets the quads and buttocks.
Engage the abdominals and extend the legs. Pause at the peak, but avoid locking your knees.