Lower Body (easy)

Squats using Bodyweight:

Start by standing with your feet shoulder-width apart.

Execution: Bend your knees and hips while maintaining your back upright. Return to the beginning posture by pushing through your heels.

Bodyweight squats target the quadriceps, hamstrings, and glutes, making them an excellent place to start building leg strength.

Lunges:

Start by standing with your feet hip-width apart.

Step forward with one foot, lowering yourself until both knees are bent at a 90-degree angle. Return to the beginning position and do the same with the other leg.

Lunges strengthen the quadriceps, hamstrings, and glutes while also increasing balance and stability.

 Calf Raise:

Start by standing with your feet hip-width apart.

Execution: Raise your heels as high as possible off the ground by contracting your calf muscles, then bring them back down.

Calf raises primarily target the calf muscles, which aid in the development of lower leg strength.

Pistol Squats  (single-leg squats):

Start by standing on one leg with the other stretched in front of you.

Lower your body by bending the knee of your standing leg while maintaining your extended leg off the ground. Return to your starting point.

Pistol squats are a difficult exercise that works the whole lower body, focusing on balance and strength.

Step-Ups:

Start by standing in front of a strong bench or platform.

Step onto the bench with one foot and drive into the heel. Return to the starting position and repeat with the other foot.

Step-ups, like lunges, stimulate the quadriceps, hamstrings, and glutes, but with an emphasis on leg strength.

Box Jumps

Stand in front of a strong box or platform to begin.

Execution: Jump onto the box with both feet and land. Step back down and do it again.

Box jumps improve explosive leg strength, agility, and coordination.

Bulgarian Split Squats :

Start by facing away from a seat or platform and resting one foot on it.

Execution: Lower yourself into a lunge, maintaining your front knee over your ankle. Return to the starting position by pushing up.

Bulgarian split squats are a difficult unilateral exercise that works the quadriceps, hamstrings, and glutes.

Shrimp squats:

Standing on one leg, stretch your opposite hand behind your back to grip your ankle.

Lower your body by bending the knee of your standing leg while maintaining your other leg extended behind you. Return to your starting point.

Shrimp squats are a difficult single-leg workout that takes a lot of strength and balance.

Advanced Squats:

Standing on one leg, stretch your opposite hand behind your back to grip your ankle.

Lower your body by bending the knee of your standing leg while maintaining your other leg extended behind you. Return to your starting point.

Shrimp squats are a difficult single-leg workout that takes a lot of strength and balance.