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| Squat |
Descend by flexing the knees, keeping the weight on the front of the heel.
At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.
Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground.
Drive through the heel of your lead foot and extend both knees to raise yourself back up.
Step forward with your rear foot, repeating the lunge on the opposite leg.
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| Walking Lunge |
Begin standing with your feet shoulder width apart and a barbell across your upper back.
Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground.
Drive through the heel of your lead foot and extend both knees to raise yourself back up.
Step forward with your rear foot, repeating the lunge on the opposite leg.
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| Hip Thrusts |
Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs.
Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
Begin the movement by driving through your feet, extending your hips vertically through the bar.
Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
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| Stiff-Leg Dead Lift |
Grasp a bar using an overhand grip. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance.
The knees should be slightly bent. This is your starting position.
Lower the barbell to over the top of your feet by bending at the waist while keeping your back straight.
Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings.
Start bringing your torso up straight again by extending your hips until you are back at the starting position. Exhale as you perform this movement.
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| Split Squat |
Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench.
Then lift the barbell over your head and rest it on the base of your neck.
Move one foot back so that your toe is resting on the flat bench. Your other foot should be stationary in front of you.
Slowly lower your leg until your thigh is parallel to the floor. At this point, your knee should be over your toes. Your chest should be directly above the middle of your thigh.
Leading with the chest and hips and contracting the quadriceps, elevate your leg back to the starting position as you exhale.
Repeat for the recommended amount of repetitions.Switch legs and repeat the movement.