Quads

Squats

Difficulty : Beginner

  1. Stand with your feet shoulder width apart
  2. Flex your knees and hips and sit back into the squat while lowering your body
  3. Continue down to full depth
  4. Return to starting position.

Forward Lunges

Difficulty : Beginner

  1. Step forward with one leg.
  2. Lower your body until your rear knee nearly touches the ground.
  3. Ensure you remain upright, and your front knee stay above the front foot.
  4. Push off the floor with your front foot until you return to the starting position. Switch legs.

Bulgarian Split Squats

Difficulty : Beginner

  1. Stand with your back to a bench (or raised surface) and place one of your feet on the bench.
  2. Squat down until your front leg is about parallel to the floor.
  3. Go back to the starting position. After completing the desired amount of reps, switch legs and repeat.

Dumbells Goblet Squats

Difficulty : Beginner

  1. Hold the weight tucked into your upper chest area, keeping your elbows in. Your feet should be slightly wider than shoulder width.
  2. Sink down into the squat, keeping your elbows inside the track of your knees.
  3. Push through your heels while keeping your chest up and return to starting position.

Barbell Squats

Difficulty : Advanced

  1. Stand with your feet shoulder-width apart. Maintain the natural arch in your back, squeezing your shoulder blades and raising your chest.
  2. Grip the bar across your shoulders and support it on your upper back. Unwrack the bar by straightening your legs, and take a step back.
  3. Bend your knees as you lower the weight without altering the form of your back until your hips are below your knees.
  4. Raise the bar back to starting position, lift with your legs and exhale at the top.