Dumbell Goblet Squat
-Hold a dumbbell vertically against your chest, with both hands gripping the top end.
-Stand with your feet slightly wider than shoulder-width apart.
-Lower your body by bending your knees and hips, keeping your chest up and heels on the ground. Go as low as you can comfortably go, then push through your heels to return to the starting position.
- Set up a barbell on a squat rack at a comfortable height.
- Stand with your feet shoulder-width apart and position yourself under the barbell.
- Squat down by bending your knees and hips, keeping your back straight, until your thighs are parallel to the ground, then push back up to the starting position.
- Stand with feet shoulder-width apart, toes pointing slightly outward.
- Lower your body by bending your knees and hips, keeping your back straight and chest up.
- Descend until your thighs are parallel to the ground, then push through your heels to return to the starting position.
Dumbell Hip Thrust
-Sit on the ground with your upper back against a bench and your knees bent, holding a dumbbell on your lap.
-Plant your feet firmly on the floor, hip-width apart, and push through your heels to lift your hips up until your body forms a straight line from your shoulders to your knees.
-Lower your hips back down to the starting position in a controlled manner, and repeat the movement for the desired number of repetitions.
- Set up the barbell on a rack at a height that allows you to comfortably grip it.
- Stand facing the barbell with your feet shoulder-width apart and toes pointing forward.
- Bend at the knees and hips, keeping your back straight, and grip the barbell with an overhand grip. Then, stand up by extending your hips and knees, pulling the barbell up until you are standing upright.
- Stand with your feet wider than shoulder-width apart, toes pointed out at an angle.
- Hold a barbell in front of you with an overhand grip, hands slightly wider than shoulder-width apart.
- Lower the barbell by hinging at your hips while keeping your back straight, allowing the barbell to slide down your legs. Return to the starting position by pushing your hips forward and standing upright.
Dumbell Standing Calf Raise
-Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
-Rise up onto the balls of your feet, lifting your heels as high as possible.
-Hold the raised position for a moment, then slowly lower your heels back down to the starting position.
- Set up the leg press machine with a wide stance, positioning your feet wider than shoulder-width apart.
- Sit on the machine with your back against the backrest and place your feet on the footplate, making sure they are positioned high on the plate.
- Push the footplate away by extending your legs, using your heels to drive the movement. Return to the starting position by bending your knees and bringing the footplate back towards your body.
- Adjust the machine: Sit on the machine and adjust the leg pad so that it comfortably rests on the back of your lower legs, just above your heels. Ensure that your knees are aligned with the pivot point of the machine.
-Set the weight: Select an appropriate weight that challenges your leg muscles but still allows you to maintain proper form. Start with a lighter weight if you're new to the exercise.
Perform the exercise: Hold onto the handles of the machine for stability. Slowly contract your hamstrings to bend your knees and bring the leg pad toward your buttocks. Keep your back against the seat and avoid arching it. Pause briefly at the fully contracted position and then gradually lower the leg pad back to the starting position, maintaining control throughout the movement.
- Stand with one foot in front and the other foot behind you.
- Hold a dumbbell in each hand, keeping your arms by your sides.
- Bend your knees and lower your body until your front thigh is parallel to the ground, then push back up to the starting position.
- Stand with your feet hip-width apart.
-Take a step forward with one leg, bending both knees to lower your body.
-Push through the front foot and return to the starting position.
- Stand with your feet shoulder-width apart.
- Lower your body into a squat position, keeping your chest up and back straight.
-As you come up from the squat, bring your arms up towards your chest, bending at the elbows.
- Stand with your feet shoulder-width apart.
- Lower your body into a squat position while bringing your arms in towards your chest.
- Push through your heels to rise back up to the starting position, extending your arms away from your chest.
- Lie down on your back with your legs straight.
- Bend one knee and bring your thigh towards your chest, hugging it gently.
- Straighten your leg back out, keeping it relaxed and parallel to the floor. Repeat with the other leg.
- Begin by standing with your feet hip-width apart.
- Take a wide step to the side with one leg, lowering your body into a lunge position.
- Push off with the lunging leg, returning to the starting position, and repeat on the other side.
- Sit on the ground with one leg straight and the other leg bent, foot resting against the inner thigh of the straight leg.
- Slowly reach forward with both hands towards the toes of the straight leg, keeping your back straight.
- Hold the stretch for 20-30 seconds, feeling a gentle pull in the back of the straight leg. Then switch sides and repeat the stretch.
-Stand with your feet hip-width apart.
- Take a step to the side with your right foot, keeping your left foot planted and your torso upright.
- Bend your right knee and lower your body, as if sitting back into a chair, while keeping your left leg straight. Return to the starting position and repeat on the other side.
Single leg Glute Bridges
-Lie on your back with one knee bent and the other leg extended straight.
-Lift your hips off the ground by pushing through the heel of the bent leg.
-Squeeze your glutes at the top and then slowly lower your hips back down to the starting position.