Barbell Squats:
Equipment: Barbell, squat rack
Instructions: Stand with your feet shoulder-width apart, positioning the barbell across your upper back. Lower your body by bending your knees and hips, as if sitting back into a chair, while keeping your chest up and your back straight. Go as low as you comfortably can, then push through your heels to return to the starting position. Repeat for the desired number of repetitions.
Barbell Lunges:
Equipment: Barbell, squat rack
Instructions: Stand with your feet hip-width apart, holding the barbell across your upper back. Take a big step forward with one leg and lower your body by bending your front knee until it forms a 90-degree angle. Push through your front heel to return to the starting position and repeat on the opposite leg. Alternate legs for the desired number of repetitions.
Leg Press:
Equipment: Leg press machine
Instructions: Sit on the leg press machine with your feet shoulder-width apart on the footplate. Press the footplate away from your body by extending your knees and hips, fully extending your legs without locking your knees. Slowly bend your knees to lower the weight back to the starting position. Repeat for the desired number of repetitions.
Romanian Deadlift:
Equipment: Barbell or dumbbells
Instructions: Stand with your feet hip-width apart, holding the barbell or dumbbells in front of your thighs. Hinge at the hips while keeping your back straight, allowing the weights to lower towards the ground. Go as low as your flexibility allows, then drive through your heels and extend your hips to return to the starting position. Repeat for the desired number of repetitions.
Dumbbell Step-Ups:
Equipment: Dumbbells, sturdy bench or step
Instructions: Hold a dumbbell in each hand and stand facing a sturdy bench or step. Step onto the bench with one foot, pushing through your heel to lift your body up. Bring your opposite knee up towards your chest, then step back down with the same leg. Alternate legs for the desired number of repetitions.
Leg Extensions:
Equipment: Leg extension machine
Instructions: Sit on the leg extension machine with your shins under the padded lever. Adjust the pad so it rests just above your ankles. Extend your legs by straightening your knees, lifting the padded lever. Pause briefly at the top and then slowly lower the weight back down. Repeat for the desired number of repetitions.
Barbell Hip Thrust:
Equipment: Barbell, bench
Instructions: Sit on the ground with your back against a bench and place the barbell across your hips. Roll the barbell towards you, so it's resting directly above your hips. Drive your hips upward by extending your hips and squeezing your glutes at the top. Lower your hips back down and repeat for the desired number of repetitions.
Calf Raises:
Equipment: Calf raise machine or standing calf raise platform
Instructions: Stand with the balls of your feet on the platform and your heels hanging off the edge. Push through the balls of your feet to raise your heels as high as possible. Pause at the top, then lower your heels below the platform until you feel a stretch in your calves. Repeat for the desired number of repetitions.
Bulgarian Split Squat:
Equipment: Dumbbells, bench or step
Instructions: Stand with your back facing a bench or step and hold a dumbbell in each hand. Place one foot on the bench behind you. Lower your body by bending your front knee until your back knee almost touches the ground. Push through your front heel to return to the starting position. Repeat for the desired number of repetitions, then switch legs.
Glute Bridge:
Equipment: None (bodyweight exercise)
Instructions: Lie on your back with your knees bent and your feet flat on the ground. Push through your heels and lift your hips off the ground, squeezing your glutes at the top. Lower your hips back down and repeat for the desired number of repetitions.
Remember to choose weights that challenge you but still allow for proper form. Start with a weight that allows you to complete 8-12 repetitions with proper technique, gradually increasing the weight as you get stronger. Always prioritize proper form and consult a fitness professional if needed.
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