Legs, glute and quadriceps

Legs Muscles:

Pillow Squeeze:

Lie down on your back on the mat with keens bent and feet flat on the floor. Rest your arms at your sides with palms facing down.

Keep a pillow between your knees. Your feet should be together.

Start with breathes in.

As you breathe out, squeeze hard on the pillow between your knees. Hold squeeze for 8-10 seconds. Keep your back and pelvic in neutral relax position.

Repeat 8-12 times.

This exercise helpful in cross over steps and rotating the body.

Muscles

Adductor Longus, Adductor Brevis and Adductor Magnus, Gracilis, Pectineus.

Leg curl:

There are different sorts of things you can use to strengthen the hamstring muscles. For example, weight cuff, resistance band, cable or machine. Whatever equipment you use, the basic things remain the same. You can perform leg curl in face down lying, sitting, standing, and on stability ball.

1) Machine Leg curl:

Lie face down on the machine, with its ankle pad just above your heels. Hold the grip alongside the machine to stabilize upper body. Breathe in.

As you exhale, pull your feet towards buttocks by bending your knees as much as you feel comfortable.

Hold for 1 sec and return to the starting position.

Repeat.

2) Prone Leg curl:

Lie on your stomach and wear a weight cuff on both legs. Start by curling the knees as your heels try to touch your buttocks.

Return to the start neutral position and repeat.

You can also perform leg curl with weight cuff on standing.

3) Standing Leg Curls:

Stand on the leg curl machine and adjust the footpad just above your ankle.

Begin with leg curl with one leg and alternate with opposite leg.

Muscles: hamstrings (semitendinosus, semimembranosus, and biceps femoris), gastrocnemius, sartorious, gracilis, popliteus.

The Side Lying Hip forward and backward:

Lie on your right side on the floor. Keep your right arm straight and rest it underneath your head.

Raise your left leg a little high and then bring it forward and backward as far as you can by keeping your back straight.

Switch side and repeat.

Muscles used:

Rectus femoris, gluteus maximus, hamstrings, calves, abs, back, gluteus medius, gluteus minimus

The Side Lying Hip up and down:

Lie on your side on the floor. Bend your lower arm and rest underneath your head or rest your head on palm of bend arm or keep your arm straight and rest underneath your head.

Bend your other arm in front of you facing down on the floor.

Both legs should be straight. Keep your back straight.

Now slowly bring your upper leg upwards as high as you can. Return to the starting position. Don’t roll your leg forward or backward.

You can progress this exercise by adding weight cuff or resistance band or cable at ankle.

Switch side and repeat.

Muscles:

Gluteus medius, gluteus minimus, tensor fascia latae, obliques, back, adductor magnus, gracilis,

Side lying double-leg raise:

Lie on your side with head on bottom arm and upper arm in front of you.

Raise your legs together up as high as you can.

Hold for 1 sec and lower them down on the floor.

Repeat for 10 times.

Switch side and repeat.

Muscles:

Obliques, hip abductors, hip adductors, glutes, abs, back

The Side lying cycling:

Lie on your right side.

Allow your left leg to Perform cycling movement from forward to backward.

Repeat.

Switch side and repeat.

It targets entire leg muscles.

Side Lying-lower leg lift:

Lie on your side. Rest your head on your raise palm or place below arm overhead.

Bend your upper leg and place foot on the floor in front of you.

Now take your lower leg up and return to the starting position.

Repeat.

Switch sides and repeat.

Muscles:

Inner thigh muscles of the bottom leg

Leg Up, down, in and out:

Lie on your stomach on the floor and extend your legs straight behind you with feet around shoulder width apart.

Raise your right leg up off the floor and lower it down to the starting position.

Repeat with opposite leg.

Keep continue alternating side back and forth.

Lie on your stomach on the floor and extend your legs straight behind you with feet around shoulder width apart.

Lift your both legs together up as high as possible and lower them down to the floor.

Repeat till your desire goal.

Lie on your stomach on the floor and extend your legs straight behind you with feet around shoulder width apart.

Lift your both legs up off the floor to the hips level.

Now allow your feet touch and apart.

Repeat till your desire goal.

Muscles:

It targets entire leg muscles such as hip flexors and hip extensors, inner thighs and outer thighs, abs, back and obliques.

Raise your leg forward:

Lie on your back with both arms extended along your sides.

Lift your one leg up towards the ceiling and then back to neutral position.

Perform 8-10 times and repeat on the other side.

Muscles:

Gluteus maximus

Standing leg outward:

Stand close to a bench or a chair for support. Your back should be straight.

Slowly take your right leg outwards as far as you can and then return to the starting position.

Keep your foot facing forwards throughout the exercise.

Repeat 12 times. Switch sides and repeat.

Muscles:

Hip abductors

Variations

If you can do this exerciser very easily, you can increase the intensity by adding weight like dumbbells or barbell. Place a pair of dumbbells in each hand by your sides.

Place barbell behind your neck on your shoulders and then repeat step up and down.

You can then increase the speed

Reaching Romanian deadlift:

Stand on your left leg and bend your right leg and rest your right foot on the inner side of left knee.

Straighten your arms in front of your chest and hold a medicine ball with both hands.

Bend your left knee slightly.

Simultaneously lean forward from your waist until your trunk parallel to the floor, extend your right leg straight back. Pause for 1 sec and return to the starting position.

Repeat 10 times. Switch sides and do another 10 reps.

Muscles:

Hamstrings, glutes, lower back, upper back, shoulders and calves,

GLUTE EXERCISE

Glute Kick Back with flexed leg:

Get on your hands and knees on a mat where hands directly below your shoulders and knees directly below your hips. Hands should be placed around at around shoulder width apart.

Keep your back straight and tighten your abs throughout the exercise. Keep your head facing forward.

Extend your one leg backwards as high as possible while keeping your leg bent.

Bend leg extend back as you are kicking up with your feet on a ceiling.

Then slowly lower your leg back without letting your knee touch the mat. Repeat this kicking up movement as many repetitions as required.

Repeat this exercise with opposite leg.

Advanced:

Add weight cuff to ankle.

Muscles:

Glutes, abs and hamstrings.

Glute Kick Back with straight leg:

Get onto all fours on a mat. Keep your back straight and tighten your abs.

Slowly lift one leg back as high as possible while keeping your leg straight. Make sure your straight leg fully extend back behind you to get your butt workout.

Return back to the starting position without knee touching the floor and repeat with the other leg.

Keep continue alternating side back and forth.

Side Glute Kick with knee bent:

Get on all fours on a mat, hands below shoulders and knees below hips. Keep your back straight and tighten abs.

Begin with just lifting one leg out to the side while keeping knee bent.

Then slowly return to the starting position without touching the floor and repeat it as many as repetitions required.

Side Glute Kick with knee straight:

Get on all fours, hands below shoulders and knees below hips. Keep your back straight and tighten abs.

Begin with just lifting one leg out to the side while keeping knee straight.

Then slowly return to the starting position without touching the floor and repeat it as many as repetitions required.

Muscles:

Gluteus medius, gluteus minimus, thighs and buttocks

Hip lift:

Lie flat on your stomach on the mat. Keep your hands under your head by flexing elbows out. Keep your both leg straight behind you.

Now slowly lift one leg up off the floor as high as you can and tighten your gluteus.

Then lower you leg back down. Repeat as you required.

Repeat with opposite leg.

Variation:

You can add resistance by adding weight cuff around your ankle.

Glute kick back in standing:

Stand at the side of chair or edge of the table for balance, with feet hip distance apart. Keep your back straight.

Slowly move your right leg backwards as far as possible.

Return to the starting position and repeat till desired and switch to left leg.

Standing cable kickbacks:

Stand facing a pulley and hold a pulley frame for support. Keep your back straight and abs tight.

Attach one end of band around your one ankle and other end to a lower section of a pulley.

Now kick the leg straight back behind you as far as you can. You should squeeze your butt while lifting leg back. Hold for 3-5 seconds and return to the starting position.

Repeat and then switch sides. (3 sets of 12-15reps on each side)

Muscles:

Gluteus, hamstrings

Leg extension plus trunk bending with medicine ball:

Stand with feet together. Grab a medicine ball with both hands and extend your arms overhead.

Simultaneously slide your right leg straight back by bending your left knee at 90 degree angle, bring a ball down in front of your right thigh.

Keep your back and head straight. Don’t curl your upper trunk.

Your left knee should not go beyond your toes. Bring right leg back to start position and arms overhead.

Repeat with opposite leg. Keep continue alternating side back and forth.

Muscles:

Back, glute, quadriceps, abs,

Bridging:

Lie on your back on the mat with your knees bent, feet flat and your arms at your sides.

Slowly raise your pelvis off the floor by pushing through your feel until your shoulders, knees and hips come in a one line. Then slowly return to the starting position. Repeat 8-10 times.

This is one of the most important exercises of core. It strengthens the gluteus, hamstrings, abs and lower back muscles. It tones your back, flattens your tummy and slim down your thigh. It reduces back pain and improves posture.

Start with basic bridging and progress slowly by adding body weight. Increase the level of difficulties like lie by placing one leg or feet on stability ball or medicine ball etc.

One leg Bridging:

Lie on your back with knees bent and feet flat on the floor. Lift one leg off the grounds so that both knees are side by side. Maintain leg straight position throughout the exercise.

Slowly lift your pelvis up to a point where shoulders, hips and knees come in a straight line.

Lower your pelvis to the starting position.

Repeat 10 times. Switch sides and repeat.

One leg bridging: variation

Lie on your back with knees bent and feet flat on the floor. Lift one leg off the grounds and extend up towards the ceiling with toes pointed up.

Maintain leg straight position throughout the exercise.

Slowly lift your pelvis up to a point where shoulders, hips and knees come in a straight line.

Lower your pelvis to the starting position. Repeat 10 times. Switch sides and repeat.

Stability ball bridging:

Lie on your back on the floor with your feet on the top of stability ball.

Slowly lift your pelvis up towards the ceiling by pushing through your heel on a stability ball until your shoulders, hips, knees and ankles come in a straight line.

Lower your pelvis to the starting position. Repeat 10 times.

Switch sides and repeat.

The Bridge with Pillow:

Lie on your back on the mat with bent knees and arms at your sides. Place a pillow between your knees.

Now squeeze the pillow and lift your pelvis off the ground to a point where shoulders, hips and knees come in a straight line.

Then lower your pelvis to starting position and release squeeze motion.

Repeat 10 times.

The bridge with medicine ball:

Lie on your back on the mat with knees bent and arms at your sides. Place your feet on the top of medicine ball.

Raise your hips up off the ground by pushing against the ball to a point where shoulders, hips and knees come in a straight line.

Lower your pelvis to the starting position.

Repeat 10 times.

Single Leg Bridge on medicine ball:

Lie on your back on the mat with knees bent and arms at your sides. Bend left knee with foot on the medicine ball and raise right leg straight up in air.

Now lift your pelvis off the floor to a point where shoulders, hips and knees come in a straight line.

Then lower your pelvis to the starting position. Repeat 10 times.

Switch sides and repeat.

Swinging bridges:

Lie on your back on the mat with your knees bent, feet flat and your arms at your sides.

Slowly raise your pelvis off the floor by pushing through your feel until your shoulders, knees and hips come in one line. Hold this position and bring your hips to the right side and then move it upward, hold for 1 sec and repeat on the opposite side.

Keep continue alternating side for 1 minute.

Then slowly return to the starting position. Repeat 3 times.

Muscles:

Glute, hamstrings, abs and lower back

Cross Leg Bridge:

Lie on your back on the mat with knees bent and feet on the mat. Outstretch your arms at your sides to the shoulder level for balance.

Bend your right knee and rest right ankle on the left knee. This is your starting position.

Now lift your hips up off the floor until your body forms a straight line from your left knee to your shoulder.

Hold for 1 sec and lower your hips back to the starting position and repeat. Switch side and repeat.

Muscles:

Glute, hamstrings, abs, obliques and lower back

Bridging with Pelvic Clock Exercise:

Lie on your back on the mat with knees bent and feet on the floor.

Imagine there is a clock placed over front of your pelvis, with the number six situated at your navel, 12 at your bellybutton, 6 at your left pelvic and 9 at your right pelvic.

Now lift your buttock up off the floor until your shoulders, knees and hips come in a one line. Tilt toward 12 o’clock, allowing your lower back to arch, and then tilt toward 3 o’clock, 6 o’clock and 9 o’clock.

Continue circling your pelvis, and then reverse the movement.

Superman:

Lie face down on the mat. Stretch your both arms overhead and legs behind you.

Simultaneously lift your both legs and arms up toward the ceiling. Hold the position as long as you can. Breathe out as you raise your arms and legs.

Breathe in as you lower them back down.

Repeat as desired.

The Bird Dog Exercise:

Get onto all fours with hands below the shoulders and knees below the hips. Keep your back straight and tighten your abs.

Lift the left arm (forward) and right leg (backward) up off the floor and straighten them until they are parallel to the floor.

Hold for 5-10 seconds and return to the starting position. Repeat the opposite arm and leg. Continue with the alternate side back and forth.

Key points:

Keep your core well balanced and stable throughout the exercise. Don’t lean to support your limbs.

Muscles:

Back extensors- erector spiane, rectus abdominis, and gluteus maximus, trapezius, deltoid,

Barbell-deadlifts:

This is a compound exercise. It trains multiple larger muscle groups. It works your lower back the most, upper back, middle back, thigh and hips. It works from finger to toe. This single exercise stresses your entire body at some extent.

Stand with feet about shoulder-width apart. Grab the barbell in front of your thighs with both hands using an overhand grip.

Keep your back straight and pull shoulders back throughout exercise. Keep your head in a neutral position and look straight ahead throughout the movement.

Now bend your knees slightly and lean forward at the waist and slowly lower the bar down over the feet. Keep the bar close to your body without touching them.

Then roll it over your legs until your hips and knees fully extend, barbell reaches at mid-thigh level to the starting position.

Repeat till desired.

Muscle:

Erector spinae (lower back), hamstrings, gluteus maximus, adductor longus, quadriceps, hamstrings, soleus, lats, traps, middle back, forearm

Side Lunges:

Side Lunges exercise is part of strength training that targets multiple major muscle groups. It helps to build core muscles, glutes, quadriceps and hamstrings.

It improves your balance, coordination and posture. Lunges are classified as forward lunges, reverse lunges and side lunges.

If you want more challenge, you can add weight like dumbbell, resistance band or barbell.

Side Lunges with hand on waist:

Stand with feet around hip-width apart with back straight. Both feet face forward throughout the movement. Place your hands on your hips.

Now gently step to the right, bend your right hip and knee, and slowly shift your body weight on the right foot. Continue to shift body weight on the right foot until your right knee is aligned with toes of the right foot.

Make sure your right knee should not extend past your right toes.

Keep you left leg straight. Both feet should be flat on the floor throughout the side lunge.

Slowly return to the starting position and repeat this movement with your opposite leg.

Muscles:

Gluteus maximus, gluteus medius/minimus, quadriceps, adductors, transverse abdominus, hamstrings, calf muscles.

Dumbbell side lunges:

Stand with feet around hip width apart and back straight. Hold a pair of dumbbells in your hands at arm’s length next to your sides.

Now take a big step to your right side and lower your body to the left side by flexing left hip and knee. Your left knee should be at the same level of left foot.

Keep you right leg straight.

Slowly return to the starting position. Then repeat with the opposite leg.

Keep continue alternating side back and forth.

Dumbbell side lunges (variation):

Hold a pair of dumbbells next to your sides at the shoulder/ear level with elbows bent.

Slowly lunge to one side and repeat on the other side.

This exercise increase lunge difficulty by holding dumbbell at your shoulder or higher level.

Barbell side lunges:

Hold a barbell behind your neck across your shoulders.

Slowly lunge to one side and repeat on the other side.

Keep continue alternating side back and forth.

Side lunge with medicine ball:

Stand with feet parallel and hip-width apart. Hold a medicine ball with your both hands and extend your arms in front of your chest.

Now take a big step to your right by bending the right hip and knee.

Lower the medicine ball towards right foot and touch the floor next to your right foot.

Keep your left leg straight.

Make sure your knee is behind your toe, you back are straight and abs is engaged.

Slowly return to the starting position and repeat with other leg.

Step ups with dumbbell:

This will help you to build strength in your legs. This is very easy and can be performed anywhere.

Stand in front of a bench with 4-12 inches high or a step.

Step up by placing one leg on the bench and then second leg.

Now stand on the bench. Keep your head and back straight throughout the exercise.

Step down with the same leg you started with.

Repeat this exercise by placing opposite leg first. Perform 20 repetitions for each leg and 1-3 sets

Muscles:

Quadriceps, gluteus maximus, adductor magnus, calf muscles.

Forward lunges with dumbbell:

Stand with feet around shoulder width apart, back straight and abs engaged.

Hold a pair of dumbbells in both hands at your sides.

Take a big step forward and lower your body by flexing both knees. Keep continue until your front thigh is parallel to the floor and the back knee reaches close to the floor.

Keep front knee behind the toes. Hold for 1 sec and return to the starting position and repeat on the other side.

Barbell reverse lunges:

Stand with feet shoulder width apart and back straight. Place barbell behind your neck on back of your shoulders and hold a barbell to the sides.

Step one leg back and lower your body straight down by bending both knees until front knee bent at 90 degrees and back knee reaches close to the floor (never touch the floor).

Return to the starting position by extending both legs and returning back leg to starting normal position.

Repeat with the other leg, and keep continue alternate side.

Walking lunges:

Stand with feet around hip-width apart and back straight. You can place your arms at your hips or behind the head.

Now step forward with one leg to execute lunge. Lower your body straight down and shift weight to the ball of the front foot by bending both knees at 90 degree.

Make sure your Front knee never travel past your toes and back knee never touch the floor.

Push off with the back foot and approach the standing position.

Then lunges forward with opposite leg and keep continue by alternating lunge with opposite legs.

Muscles:

Glutes, ham, quads

Dumbbell squat:

Stand with feet shoulder width apart, hold a dumbbell in each hand and place your arms at your sides with palms facing in. Keep your back straight and head up throughout the exercise.

Now slowly bend your knees and hips and then lower down into the squat. Keep going until your thighs are parallel to the floor and bring dumbbell down towards the floor at your sides.

Make sure your feet and knees are facing forward. Don’t allow your knees past your toes.

Return to the starting standing position by extending your knees and hips, and repeat till you desired goal.

Wide squat/plie squat:

Stand with feet more than shoulder width apart, toes facing outward at around 45 degrees.

Place your hands on your hips or clasp hands together and raise your arms in front of your chest.

Lower your body straight down by bending both knees at 90 degrees; ensure that your knees are bent and are directly over your toes.

Return to the starting standing position and repeat.

Single leg squat

Stand on one leg and lift the other leg off the floor in front of you. Keep your arms stretching out in front of you.

Now slowly bend one knee and lower into a squat while keeping other leg extended off the ground. Keep your head and back straight.

Return to the starting position and repeat with opposite leg.

Stability ball wall squats:

Place the ball between the wall and your lower back and then lean against it by pulling shoulders back. Keep your arms at your sides and feet shoulder width apart.

Your feet should be planted 6 to 12 inches away from the wall.

Lower your body towards the floor by bending knees at 90 degrees as you continuously push back into the ball.

Then, slowly push with the legs upward by straightening hips and knees to return to the starting position.

Repeat.

Mountain climb:

Begin in push up position. Your hands should be wider than shoulder width apart. Keep your back straight and hands directly beneath your shoulders.

Bring your left knee towards the chest but make sure your foot is rested on the floor and right leg is extended back.

Quickly jump up and switch your legs by straightening your left leg and bending your right knee towards the chest.

Keep continue by alternating your legs back and forth as quick as you can.

You can add resistance by wearing weight cuff around ankle or stepping your legs faster.

Muscles used:

Abs- rectus abdominus, transverse abdominus,

Gluteus maximus, gluteus minimus, gluteus medius, quadriceps,

Back- latissimus dorsi and erector spinae, quadriceps, hip flexors, Deltoid, triceps, calves

Warrior 3 leg raise:

Stand with feet together and outstretch your arms at your sides to the shoulder level.

Bend your left knee slightly and lean your upper torso forward from your waist and extend your right leg behind you until your upper trunk and right leg are parallel to the floor, and right toes pointed back.

Keep your back and head straight, looking at the floor. Make sure your head, upper trunk and right leg and right foot form a straight line. This is your starting position.

Now raise your right leg up little higher than hip level and press the right heel up towards the ceiling.

Lower it down to the starting position and repeat. Switch side and repeat.

Muscles:

Gluteus maximus, Quadriceps, hamstrings, , adductor magnus, back muscles, chest, shoulders, and arms, abs, obliques

Hip thrusts I:

Sit with your back to a bench on the floor with knees bent and feet flat on the floor.

Lean back and rest your upper back and elbows or entire back of arms on a bench.

Slowly lift your hips and buttock off the floor until your body make a straight line from shoulder to your knees.

Hold and lower down and repeat without touching the floor.

After 10-12 reps you can rest your buttocks back on the floor.

To make it harder you can place a barbell on the hips.

Muscles:

Glute, hamstrings, abs, obliques and back muscles.

Hip thrusts II:

Sit in front of a bench on the floor with one knee bent and foot flat on the floor. Other knee bends at 90 degrees and foot off the floor.

Lean back and rest your upper back and elbows on a bench (bend your elbows so your upper arms on the bench and fingers pointed forward).

Slowly lift your hips and buttock off the floor until your body make a straight line from shoulder to your knees.

Hold and lower down and repeat without touching the floor.

After 10-12 reps you can rest your buttocks back on the floor.

Hip thrusts III:

Sit in front of a bench on the floor with both legs straight on the floor.

Lean back and rest your upper back and elbows or entire back of arms on a bench.

Slowly lift your hips and buttock off the floor until your body make a straight line from shoulders to your ankles.

Hold and lower down to the starting position.

Repeat without touching the floor.

After 10-12 reps come on the floor and repeat 2 more times.

Hip thrust with medicine ball pull over on bench:

It targets back, abs and legs.

Sit in front of a bench on the floor with knees bent and feet flat on the floor.

Lean back and rest your upper back and middle back on a bench.

Grab a medicine ball with your both hands.

Slowly lift your hips and buttock off the floor until your body make a straight line from shoulder to your knees.

Extend your arms in front of chest toward the ceiling.

Slowly bring a ball over your head. Then return in front of chest and perform dynamic movement for 12-15 times.

Make sure you extend your arms, abs pull in and back should be straight throughout the movement.

Then come on the floor

Single leg Hip thrust with medicine ball pull over on bench:

It targets back, abs and legs.

Sit in front of a bench on the floor with one knee bent and feet flat on the floor, extend other leg off the floor.

Lean back and rest your upper back and middle back on a bench.

Grab a medicine ball with your both hands.

Slowly lift your hips and buttock off the floor until your body make a straight line from shoulder to your knees.

Extend your arms in front of chest toward the ceiling.

Slowly bring a ball over your head. Then return in front of chest and perform dynamic movement for 12-15 times.

Make sure you extend your arms, abs pull in and back should be straight throughout the movement.

Then come on the floor

Lunges to butt activation:

Stand with feet hip width apart and rest your hands on your waist.

Now slowly lift right foot and bring across your left leg and rest on outside of left leg.

Lower your body to the left side by bending both knees and come onto lunge position that hits your gluteus muscles.

Quadriceps Exercises:

Static quadriceps:

Lie down on your back on the bed. Pull your foot up towards you.

Keep a small pillow or a cushion or a rolled towel under the knee; press it down with your knee so that the quadriceps gets tense.

Hold this position 8-10 seconds and relax, repeat 6-10 times.

Static quadriceps also can perform in sitting and standing.

Muscles:

Quadriceps

Step ups:

This will help you to build strength in your legs. This is very easy and can be performed anywhere.

Stand in front of a bench with 4-12 inches high or a step.

Step up by placing one leg on the bench and then second leg.

Now stand on the bench. Keep your head and back straight throughout the exercise.

Step down with the same leg you started with.

Repeat this exercise by placing opposite leg first. Perform 20 repetitions for each leg and 1-3 sets

Muscles:

Quadriceps, gluteus maximus, adductor magnus, calf muscles.

Lunges:

Lunges exercise is part of strength training that targets multiple major muscle groups. It helps to build core muscles, glutes, quadriceps, adductor magnus, hamstrings and calves.

It improves your balance, coordination and posture. Lunges are classified as forward lunges, reverse lunges and side lunges.

If you want more challenge, you can add weight like dumbbell, resistance band or barbell.

Forward Lunges:

Stand with feet around hip-width apart and back straight.

Now step forward with one leg to execute lunge. Lower your body straight down and shift weight to the ball of the front foot by bending both knees at 90 degrees.

Make sure your front knee never travel past your toes and back knee never touch the floor.

Return to the starting position by extending both knees.

Repeat with the other leg, and keep continue alternating side back and forth.

Forward lunges with dumbbell:

Stand with feet around shoulder width apart, back straight and abs engaged.

Hold a pair of dumbbells in both hands at your sides.

Take a big step forward and lower your body by flexing both knees. Keep continue until your front thigh is parallel to the floor and the back knee reaches close to the floor.

Keep front knee behind the toes. Hold for 1 sec and return to the starting position and repeat on the other side.

Forward lunge with Barbell:

Barbell increase intensity of lunges.

Hold a barbell with both hands and rest it behind your neck on back of shoulders.

Now take right leg forward and lower your body by bending both knees at 90 degrees.

Make sure to lower straight down rather than moving forward.

Front knee should not move beyond toes and back knee should not touch the floor.

Repeat with the other leg, and keep continue alternating side back and forth.

Forward lunges with twist:

Stand with feet around shoulder width apart. Keep your arms extended in front of your chest.

Now step forward into a lunge position, and lower your body down until back knee reach towards the floor.

As you bend your knees and lower your body into lunge position, twist upper torso and arms toward forward leg.

Return to the starting position and repeat on the other side. Keep continue alternating side back and forth.

Forward lunge twist with dumbbell

Stand with feet around hip width apart and hold the ends of a dumbbell with both hands. Extend your arms in front of your chest.

Now step forward and place your right foot on the floor, bend your knees and lower your body down into a lunge position.

As you get into lunge position, rotate your upper torso to the right side and bring a dumbbell outside your right leg towards the floor.

Return to the start position and repeat with the opposite side.

Lunges with shoulder press with dumbbell:

Stand with feet hip width apart. Hold a dumbbell in each hand, bend your elbows and bring dumbbells an either side of your head with palm facing to each other.

Step forward and lower yourself down by bending knees at 90 degrees.

As you bend your knees, lift your arms holding dumbbells straight overhead.

Return to the starting position as you extend knees and lower your arms at either side of head.

Repeat with the opposite leg. Keep continue alternating side.

Muscles:

Glutes, hamstrings, quadriceps and shoulders.

Forward lunges with medicine ball overhead:

Stand with feet around shoulder width apart. Hold a medicine ball with both hands and extend your arms in front of your chest.

Now take a step forward, bend your knees and lower your body down into forward lunge position.

As you lower your body into lunge position, extend your arms straight overhead and bring a ball above your head.

Hold for 1 sec and then push your body back to the starting position and lower a ball in front of your chest. Repeat with the opposite side.

One leg lunge with bench:

Stand back facing a bench with feet around shoulder width apart. Make sure a bench is placed at around lower leg’s length away from you.

Lift your left foot off the floor and place left lower leg or feet on the bench.

Now lower your body towards the floor by bending right knee at 90 degrees and bringing left knee close to the floor.

Come back to the starting position by extending your knees and repeat again.

Switch sides and repeat.

Lunges with stability ball:

Stand back facing the stability ball with feet around hip width apart. Stand away from stability ball at around lower leg’s length. Rest your hands on your hips.

Stand on left leg, lift your right foot off the floor and extend right leg backward and place shin of leg on top of stability ball.

Bend your front knee until your front knee comes at 90 degrees and keep your back knee almost straight.

Push yourself back to the starting position and repeat until you reach your desire goal.

Repeat with the opposite leg.

Lunge with front kick:

Stand with feet around hip width apart. Bend your elbows and bring hands in front of your chin.

Now step back with your left leg, bend knee and place your left foot on the floor into reverse lunge position. Make sure your right knee should not pass over your toes.

As you push your body up by straightening right leg, kick your right leg in front of you as high as possible.

Repeat with the opposite leg. Keep continue alternating side back and forth.

Lung with high knees:

Stand with feet around hip width apart and place your hands at your waist.

Now bring the right leg forward and place right foot on the floor, lower your body down and come onto forward lung position.

Then as you return to the start position, push your right knee up towards the chest explosively.

Come onto start position and repeat with the other leg.

Lunges with dumbbell press and front kick:

Stand with feet around hip width apart and hold a dumbbell in each hand at your sides with palms facing your body.

Now step backward with your left leg and come into a lunge position.

As you come back to start position, shift your weight on right leg and kick your left leg in front of you and raise your arms overhead.

Return to the start position and repeat 10 times. Switch sides and do another 10 reps.

Lunges with quick jump:

Stand in a staggered stance position by placing right foot forward and left foot back.

Bend your knees and lower your body down into a lunge position.

As you extend your legs and return to the starting position, Spring yourself as high as you can and switch legs in the air and land in the lunge position with left foot forward and right foot back.

Repeat this exercise quickly to raise your heart rate.

Cross leg lunge and raise knee:

Stand with feet around hip width apart and either keep your arms at your sides or at your hips.

Now bring your right leg forward and cross it over your left and comes into cross leg lunges by bending your knees at the right angle.

Hold for 1 count.

As you come back to the start position by extending your both knees, bend your right knee and bring right knee up towards your chest.

Then go back to the stand position.

Repeat 10 times of 2-3 sets.

Switch side and repeat.

Muscles:

Hamstrings, glutes, quadriceps, soleus and gastrocnemius

Lunge press with one leg lift:

Stand with feet hip-width apart and back straight. Bend your elbows out at your shoulder level, holding a dumbbell in each hand either side of your head with palms facing each other.

Now step forward with right leg to execute lunge. Lower your body straight down and shift weight to the ball of the right foot by bending both knees at 90 degrees.

Make sure front knee never travel past your toes and back knee never touch the floor.

Next, push your body upright by extending your knees and hips.

At the same time, you come up, lift your right foot off the floor and extend it straight behind you, and press dumbbells overhead by straightening your arms above your head.

Then lower your arms and left leg back to the starting position. Repeat.

Switch side and repeat.

Backward/Reverse Lunges:

Stand with feet around hip-width apart. Keep your back straight throughout the movement.

Bring one leg back as far as possible and bend your knees and keep continue further down until backward knee reach close to the floor and front knee aligned with toes.

Come back to the starting position and repeat with the other leg.

Keep continue alternating side back and forth.

Muscles:

Quadriceps, glutes, adductor magnus, hamstrings and calves.

Barbell reverse lunges:

Stand with feet shoulder width apart and back straight. Place barbell behind your neck on back of your shoulders and hold a barbell to the sides.

Step one leg back and lower your body straight down by bending both knees until front knee bent at 90 degrees and back knee reaches close to the floor (never touch the floor).

Return to the starting position by extending both legs and returning back leg to starting normal position.

Repeat with the other leg, and keep continue alternate side.

Backward Lunges with Twist (twist toward forward leg and repeat on other side):

Stand tall on both legs with feet around hip width apart. Extend your arms in front of your chest.

Now step back into a lunge position. Lower your body down until your back knee is nearly touching the floor (never touch floor). Back knee is around 1-2 inches away from floor.

Make sure front knee should not travel past your toes.

As you lower your body, twist your upper torso and arms towards forward leg.

Come back to the starting position and repeat on the opposite side.

Backward lunges with shoulder press:

Stand with feet around shoulder width apart.

Now take a step backward, bend your knees and lower your body down into backward lunge position.

As you lower your body into a lunge position, extend your arms straight overhead.

Hold for 1 sec and then push your body back to the starting position and lower your arms at your side. Repeat with the opposite side.

Backward lunges with medicine ball overhead:

Stand with feet shoulder width apart. Hold a medicine ball with both hands and extend your arms in front of your chest.

Now take a step backward, bend your knees and lower your body down into backward lunge position.

As you lower your body into lunge position, extend your arms straight overhead and bring a ball above your head.

Hold for 1 sec and then push your body back to the starting position and lower a ball in front of your chest. Repeat with the opposite side.

Walking lunges:

Stand with feet around hip-width apart and back straight. You can place your arms at your hips or behind the head.

Now step forward with one leg to execute lunge. Lower your body straight down and shift weight to the ball of the front foot by bending both knees at 90 degree.

Make sure your Front knee never travel past your toes and back knee never touch the floor.

Push off with the back foot and approach the standing position.

Then lunges forward with opposite leg and keep continue by alternating lunge with opposite legs.

Muscles:

Quadriceps, glutes, hamstrings

Walking lunges with medicine ball twist:

Stand with feet around hip width apart. Grab a medicine ball with both hands and rest your hands in front of your abdomen.

Now step forward with your right leg, bend knee and place your right foot on the floor into a lunge position. Make sure your knee does not pass over your toes.

As your lower your body down into a lunge position, rotate your upper body to the right side with the ball and arms straight.

Extend your legs and then step your left leg forward and twist to the left side.

Keep walking alternate leg step and twist.

Reverse walking lunges:

Stand with feet around hip-width apart. Keep your back straight throughout the movement.

Bring one leg back as far as possible and bend your knees and keep continue further down until backward leg reach close to the floor and front knee aligned with toes.

Extend your legs and come into split stance position, then lunges backward with opposite leg and keep continue by alternating lunge with opposite legs.

Muscles:

Quadriceps, glutes, hamstrings

Variation:

You can perform walking forward or backward lunge with upper body twist or shoulder press.

Hold dumbbell in each hand at your sides and perform walking forward or backward lunges.

In barbell walking lunge, hold a barbell with both hands and place it behind your neck across your shoulders.

Lawnmower lunges with dumbbells row:

It targets shoulders, upper back, core, and legs.

Stand in stagger stance with your left foot forward and grab a pair of dumbbells with your hands. Bend your both knees and comes onto lunge position.

Now lean your upper trunk forward and shift maximum weight of your body on your left leg. Maintain this position throughout exercises to enhance your performance. Make sure you keep your back straight and abs pull in.

Extend both arms straight in front of chest. Slowly bend your left elbow and bring a dumbbell at side your left chest.

Then extend left arm and bend your right elbow do the same.

Keep continue alternate arms movement back and forth.

Return to start position and repeat by bringing right foot forward.

Lawnmower lunges with resistance band double row:

Stand in stagger stance with your left foot forward.

Place the centre of the band under the left foot. Hold either end of the band with each hand. Band should be taut. Bend your both knees and comes onto lunge position.

Now lean your upper trunk forward and shift maximum weight of your body on your left leg. Maintain this position throughout exercises to enhance your performance.

Extend both arms straight in front of chest. Slowly bend your both elbows and bring a band towards your chest with elbows pointed back. Repeat.

Squats:

Squat is an excellent exercise to build and tone entire lower body, abs and lower back. It Works on major muscles of lower body.

Stand with your feet shoulder width apart and either raise your arms in front of your chest or bend your elbows with hands in front of your chest or rest your arms on your waist. Keep your back straight and your head up throughout the exercise.

Now slowly bend your knees and lower down into the squat. Keep going until your thighs are parallel to the floor.

Make sure your feet and knees are facing forward. Don’t allow your knees past your toes.

Return to the starting standing position by extending your knees, and repeat till you desired goal.

Muscles:

Gluteus, maximus, quadriceps, hamstrings and erector spinae, transversus abdominis, gluteus medius/minimus, hip adductors and calf muscles.

Variation:

You can use dumbbell, barbell, stability ball or medicine ball to increase the intensity of the workout.

Chair squat

Squat is one of the best lower limb exercises as it targets all major muscles like hips, glutes, and thighs.

Stand straight with feet hip distance apart and place a chair just behind you.

Extend your hands in front of your chest.

Now bend your knees and gently lower your butt down towards the chair.

Then begin to stand up by extending both legs.

Repeat till your desire goal.

Dumbbell squat:

Stand with feet shoulder width apart, hold a dumbbell in each hand and place your arms at your sides with palms facing in. Keep your back straight and head up throughout the exercise.

Now slowly bend your knees and hips and then lower down into the squat. Keep going until your thighs are parallel to the floor and bring dumbbell down towards the floor at your sides.

Make sure your feet and knees are facing forward. Don’t allow your knees past your toes.

Return to the starting standing position by extending your knees and hips, and repeat till you desired goal.

Dumbbell overhead squat:

Stand with feet shoulder width apart, hold a dumbbell in each hand and bend your elbows out and bring dumbbells at either side of your head with palms facing in. Keep your back straight and head up throughout the exercise.

Now slowly bend your knees and hips and then lower down into the squat. Keep going until your thighs are parallel to the floor.

As you come down into a squat position, straighten your arms overhead and bring dumbbells above your head.

Make sure your feet and knees are facing forward. Don’t allow your knees past your toes.

Return to the starting standing position and bring your arms at either side of your head, and repeat till you desired goal.

Barbell squat:

Stand with feet shoulder width apart and rest a barbell across your shoulders behind your neck. Hold a bar with both hands at each side with palms facing forward. Keep your back straight and head up throughout the exercise.

Now slowly bend your knees and hips and lower down into the squat. Keep going until your thighs are parallel to the floor.

Make sure your feet and knees are facing forward. Don’t allow your knees past your toes.

Return to the starting standing position by extending your knees and hips, and repeat till you desired goal.

Barbell overhead squat:

Stand with feet shoulder width apart and rest a barbell across your shoulders behind your neck. Hold a bar with both hands at each side with palms facing forward. Keep your back straight and head up throughout the exercise.

Now slowly bend your knees and hips and lower down into the squat. Keep going until your thighs are parallel to the floor.

As you come down into a squat position, extend your arms overhead and bring a barbell above your head.

Make sure your feet and knees are facing forward. Don’t allow your knees past your toes.

Return to the starting standing position by extending your knees and hips, and bring your arms at either side of your head repeat till you desire.

Pulse squat:

Stand with feet shoulder width apart. Keep your back straight and head straight up throughout the exercise. Extend your arms in front of your chest.

Now slowly bend your knees and hips and lower down into the squat. Keep going until your thighs are parallel to the floor.

Make sure your feet and knee are facing forward. Don’t allow your knees bend past your toes.

Now hold the squat position and pulse your body up and down for an exercise. Then return to the starting position. Repeat.

Variation:

You can add resistance by adding weight in your hands.

Hold a dumbbell in each hand and rest your arms at your sides and perform pulse squat.

You can also rest a barbell across your shoulders and perform pulse squat.

Wide squat/plie squat:

Stand with feet more than shoulder width apart, toes facing outward at around 45 degrees.

Place your hands on your hips or clasp hands together and raise your arms in front of your chest.

Lower your body straight down by bending both knees at 90 degrees; ensure that your knees are bent and are directly over your toes.

Return to the starting standing position and repeat.

Variation:

To add resistance you can hold a dumbbell in each hand and hold them down with shoulder width apart or rest on your upper thighs

You can also hold a barbell with both hands on your upper thighs with palms facing in towards you and perform squat.

Squat with medicine ball:

Stand against the wall with feet slightly apart and lift your arms in front of your chest.

Squeeze a medicine ball between your knees. Keep your back straight and head up throughout the exercise.

Now slowly bend your knees and hips and then lower down into the squat position. Keep going until your thighs are parallel to the floor.

Make sure your feet and knees are facing forward. Don’t allow your knees bend past your toes.

Return to the starting standing position and repeat until you desired goal.

Overhead barbell squat

Stand with feet wider than hip width apart. Hold a barbell in both hands with wider than shoulder width apart and palms facing forward.

Extend your arms overhead and Keep your back straight and head up throughout the exercise.

Now slowly bend your knees and lower down into the squat. Keep going until your thighs are parallel to the floor.

Make sure your feet and knees are facing forward. Don’t allow your knees bend past your toes.

Return to the starting standing position.

Repeat.

Squat oblique crunch:

Stand with feet shoulder width apart and rest your hands behind your head without clasping your hands. Keep your back straight and head up throughout the exercise.

Now slowly bend your knees and lower down into the squat position. Keep going until your thighs are parallel to the floor. Don’t allow your knees bend past your toes.

As you straighten your legs and return to the starting position, bend your left knee to the right side shoulder and twist your upper trunk to the right so that you move your right elbow towards your lifted left knee.

Repeat with opposite side.

Keep continuing alternate leg lift back and forth.

Cross leg squat:

In standing position, cross your left leg behind your right leg and rest your hands at your waist. Keep your back straight and abs engaged.

Now bend your knees and lower your body down into the squat position. Keep going until your front thigh comes parallel to the floor and back knee comes near the floor.

Straighten your legs and come back to start position and repeat 8-10 times.

Then cross your right leg behind the left, repeat the squat for 8-10 times.

Dumbbell Squat with bench:

Stand with your left foot on a low level bench or a step and right foot on the floor with feet around hip width apart. Grab a dumbbell with each hand at your sides.

Bend your knees and lower your body into the squat position. As you straighten your legs, shift your weight on your left leg, and at the same time lift your right leg off the floor and stretch it out to your side as far as you can.

Lower it back to start position and repeat 8 times.

Then rest your right foot on the step and left foot on the floor and repeat 8 more times.

Split stance squat with dumbbell:

Stand in a split stance position with both feet facing forward. Keep your back straight.

Lower your torso straight down by bending both knees. Don’t let the front knee bend beyond your toes.

Return to the starting position.

Repeat.

Split stance squat with barbell:

Place a barbell behind the neck on your shoulders. Hold on each side of the barbell.

Stand with split stance and feet pointing forward.

Bend your knees and squat down.

Let the Front knee reach the level of toes and the rear knee to come in contact with the floor.

Return to the starting position and repeat.

Wall squat:

Stand against a wall with arms at your sides and feet about shoulder width apart. Your feet should be planted 6 to 12 inches away from the wall. Your back and butt should be resting on the wall.

As you exhale, bend your knees and slide down the wall until your thighs are approximately parallel to the floor. Your knees should not cross the plane of your toes.

Hold for 5-10 seconds and slide back up to the start position.

Repeat.

Stability ball wall one leg squats with dumbbell:

Place the ball between the wall and your mid-lower back. Grab a dumbbell in each hand and keep your arms straight down at your sides.

Your feet should be shoulder width apart and planted 6 to 12 inches away from the wall. Keep your back straight against the ball.

Lift right foot off the floor and either move it forward or bend knee and rest the right foot over your left knee.

Bend your left knee and lower your body into one leg squat. Hold this position 5-10 seconds or more if possible.

Then slowly slide back up the wall. Repeat 10 times.

Switch your leg and repeat more 10 times.

Barbell squat:

Stand upright with feet around shoulder width apart. Rest a barbell behind your neck over the shoulders. Keep your back straight.

Now slowly bend the knees and squat down to a point where your thighs are parallel to the floor.

Return to the stating position and repeat.

Hack Squats:

Stand with feet flat on the floor. Grasp a barbell in the hands just behind your legs using an overhand grip.

Now slowly bend your knees and squat down to a point where your thighs are parallel to the floor and barbell is behind your lower leg.

Slowly straighten your legs and then return to the starting position.

Muscles:

Quadriceps, glute, calves, hamstrings, back, abs

Wide squat with double arm reach:

Stand with feet around a metre apart and feet pointed outside. Clasp your hands and extend them in front of your lower abs.

Now bend your knees and lower your body down into a squat position, your hands go down in between thighs. Tighten your abs and keep your entire back straight.

Hold for 1 count and push your body explosively up in the standing position along with reach your arms overhead to the right side of body.

Make sure your lower body stay stable throughout the exercise and move only your upper body and arms. Again repeat wide squat and followed by reach at the left side.

Double arm reach stretches and strengthen your abs,obliques, gluteus, hamstrings and quads.

You can add variation of this exercise by holding dumbbell or kettelbell or medicine ball in your hands and perform exercise.

Dumbbell—Squats

Stand with feet shoulder width apart. Hold a pair of dumbbells at your sides. Slowly squat down and return to the starting position.

OR

Stand with feet shoulder width apart. Hold a pair of dumbbells on the shoulders with arms bent. Slowly squat down and return to the starting position.

OR

Stand with feet shoulder width apart. Hold a pair of dumbbells overhead with arms straight. Slowly squat down and return to starting position.

Jump Squats with dumbbell:

Stand with feet shoulder width apart. Keep your arms at your sides with dumbbells.

Slowly lower your body to squat and then jump up explosively as high as possible, stretching your arms towards the ceiling.

Then land your body back into the squat. Repeat 10 times.

Medicine ball jump squats:

Stand with feet shoulder width apart. Hold a medicine ball with your hands, bend your elbows and bring the ball in front of your chest.

Slowly lower your body to squat and then jump up explosively as high as possible, stretching your arms towards the ceiling and bringing the ball above your head.

Then land your body back into the squat and ball in front of your chest.

Repeat 10 times.

Side squat:

Stand with feet twice your hip width apart; rest your hands at your waist.

Keep your back straight and head straight up throughout the exercise.

Now shift your body weight on your left leg and slowly bend your left knee and then lower down into the squat. Keep your right leg straight on the floor. Don’t allow your left knee bend past your toes and make sure you keep both feet on the floor.

Return to the start position and switch sides by shifting weight on right leg.

Keep continue with alternate leg back and forth. Repeat 12-15 times.

Side squat leg move with dumbbell:

Stand with feet together and hold a dumbbell in each hand on your sides.

Simultaneously, shift your weight on your left leg, bend your left knee and lower your body down into a squat position, and slide your right leg out at your side as far as you can.

Make sure your right foot remains flat on the floor throughout the exercise.

As you return to the starting position by straightening your left leg, bring the left leg next to the right leg to the starting position.

Switch side by shifting weight on left leg. Keep continue with alternate leg back and forth. Repeat 12-15 times.

Squat with kick back:

Stand with feet shoulder width apart and extend your arms in front of your chest. Keep your back straight and head up throughout the exercise.

Now slowly bend your knees and, then lower down into the squat until thighs are parallel to the floor. Don’t allow your knees bend past your toes.

As you return to the starting position, lift the right leg off the floor and extend your leg back as far as you can, and straighten your arms overhead.

Repeat with opposite leg. Keep continue alternate leg back and forth, and repeat until you desire.

Variation: do the same with dumbbell in your arms

Squat with front kick:

Stand with feet shoulder width apart, bend your elbows and place your hands in front of your chest with palms facing each other. Keep your back straight and head straight up throughout the exercise.

Now slowly bend your knees and hips and lower down into the squat. Keep going until your thighs are parallel to the floor. Don’t allow your knees bend past your toes.

As you return to the starting position, kick (extend) your right leg in front of you to your waist level.

Stand, Switch sides and kick with your left leg. Keep continue with alternate leg and repeat until you desire.

Squat with side kick:

Stand with feet around hip width apart. Bend your elbows and make fists and place them in front of your chest where your fists come at your chin level.

Tighten your abs and keep back straight throughout exercise.

Lower your body down into a squat position until your thigh are parallel to the floor

Extend your legs by pushing feet onto the floor, then lift right leg off the floor and kick it to the right side as high as you can by straightening out right leg with toes pointed. And shift entire body weight on left foot with knee slightly bent.

Return to start position and repeat 10 times

Switch side and repeat.

Plie squat with side kick:

Stand with your feet about 2-3 feet apart and toes pointing outside. Clasp your hands and bend the elbows in front of your chest.

Now slowly lower your body by bending knees into a squat position.

As you stand up, kick one leg out to the side.

Return to the starting position.

Repeat with opposite leg.

Perform 10-12 times at each leg.

It will strengthen your glute and thigh.

Squat with double arm reach:

Stand with feet wider than hip width apart and extend your arms in front of your chest with palms facing each other and hands are around shoulder width apart.

Slowly bend your knees and lower your body down until your thighs are parallel to the floor and extend your arms in front of chest.

Then extend your legs by pushing feet down and come onto stand position with arms overhead and side bend your upper torso to the right side.

Keep your abs contracted and back tight throughout exercise.

Repeat with opposite side bend.

Squat with side knee lift:

Stand with feet shoulder width apart and rest your right hand at your side. outstretch your left arm with elbow bent. Keep your back straight and head up throughout the exercise.

Now slowly bend your knees and hips, and then lower down into the squat. Keep going until your thighs are parallel to the floor. Don’t allow your knees bend past your toes.

As you return to the starting position by straightening your legs, shift your weight to the right leg and lift your left leg off the floor and bend your left knee out to your side towards the right side of your chest.

Repeat squat with the opposite knee lift. Keep continue with alternate leg lift back and forth, and repeat until you desire.

Squat with cross your leg:

Stand with feet shoulder width apart and bend your elbows and bring your hands in front of your chest. Keep your back straight and head up throughout the exercise.

Now slowly bend your knees and hips and lower down into the squat. Keep going until your thighs are parallel to the floor. Don’t allow your knees bend past your toes.

As you straighten your legs and come back to start position, lift your right leg off the floor and bring right knee across your body until your right knee goes past your left hip.

Repeat squat with opposite leg crossed. Keep continue with alternate leg lift back and forth, and repeat until you desire.

Medicine ball Squat with front knee raise

Stand with feet shoulder width apart and hold a medicine ball in front of your chest. Keep your back straight and head up throughout the exercise.

Now slowly bend your knees and hips and lower down into the squat. At the same time you squat down, bring a ball between your legs. Make sure you knees don’t past your toes.

As you return to the starting position by straightening your legs, bend your right knee and bring it up towards your right hip, and stretch your arms overhead.

Repeat squat with the opposite knee lift. Keep continue with alternate leg lift back and forth. Repeat 12-15 reps.

Squats jacks:

Stand with feet together; bend your elbows and hands in front of your chest. Keep your back straight and head up throughout the exercise.

Now slowly bend your knees and hips and lower down into the squat.

Hold the squat position and jump with your legs out as wide as possible and then jump back to the starting position.

Repeat for 10-12 times for 1 set. Extend your legs and come back to the starting position.

Barbell Font Squats:

Stand with feet about a shoulder wide width apart. Place a barbell in front of your shoulders, cross your arms and hold the barbell.

Bend your knees and lower into a squat position by keeping your back straight.

Slowly straighten your legs and return to the starting position.

Single dumbbell squats:

Stand with feet about a shoulder wider width apart. Grab a dumbbell in each hand with arms straight down in front of you between upper thighs. Keep your head and back straight throughout the exercise.

Now slowly bend your knees and lower into a squat. Then come back to the starting position and repeat till you desire.

Squats with overhead medicine ball:

Stand with feet hip width apart. Grab a ball in your hands over your head. Hold the ball as tight as possible.

Now gently squat by bending your knees and then return to the starting position. Repeat till your desire.

One leg squat

Stand on one leg and lift the other leg off the floor behind you. Keep your arms stretching out in front of you.

Now slowly bend one knee and lower into a squat while keeping other leg extended off the ground. Keep your head and back straight.

Return to the starting position and repeat with opposite leg.

Variation.

Hold a barbell in front of you and perform one leg squat to increase intensity of the workout.

Hold a dumbbell with both hands in front of you and perform one leg squat to increase intensity of workout.

Hold a dumbbell with each hand in front of you with shoulder width apart or on your sides and perform one leg squat to increase intensity of workout.

Single leg split squat/Bulgarian squat:

Stand facing away from a bench or a chair or a stability ball. Stand on one leg while the other leg reaching back and placing it on a bench or a chair or a stability ball. Place your arms at your sides.

Now bend your front knee and lower your body down into a squat until your font knee comes at 90 degrees and back knee comes close to touch the floor.

Push yourself back to the starting position and repeat until you reach your desired goal. Repeat with opposite leg.

Key points:

Avoid jerky movements, never lock your knee joint, don’t lean on either side, and keep your body upright,

Variation

To make it more challenging or to increase the intensity of the exercise, use barbell or dumbbells.

Single leg split squat/Bulgarian squat with barbell

Stand facing away from the bench or chair. Stand on one leg while the other leg reaching back and placing it on a bench or chair. Hold a barbell on your upper back.

Now bend your front knee and lower your body down into a squat until front knee comes at 90 degrees and your rear knee is almost touching on the floor.

Return to the starting position and repeat with the other leg.

Single leg split squat/Bulgarian squat with dumbbell:

Stand facing away from a bench or a chair. Stand on one leg and stretch the other leg backward and rest it on a bench or a chair. Hold a pair of dumbbells is at your sides.

Now bend your front knee and lower you body down into a squat until your font knee comes at 90 degree and the rear knee comes close to the floor.

Push yourself back to the starting position and repeat until you reach your desired goal. Repeat with the opposite leg.

Squat crunch:

Stand with feet around hip width apart and clasp your hands behind your head.

Now lower your body down by bending your knees into a squat position.

Then as you come back to the starting position, bend your right knee and pull it up towards the chest.

Lower back to the starting position and repeat with the opposite knee lift.

The Walk Squat:

Stand with feet around hip width apart and hold a dumbbell with each hand in front of your chest.

Now slowly bend your knees and lower your body down until your thighs comes almost parallel to the floor. Make sure you keep your back straight, abs engaged and knees behind your toes.

Hold this squat position and step your right leg forward and then your left leg.

Keep continue walking forward for 12-15 steps.

Side walk squat:

Stand with feet around hip width apart and either extend your arms in front of your chest or bend your elbows and hands in front of your chest. Keep your back straight and abs engaged.

As your lower your body down by bending your knees into the squat position, lift your right leg off the floor and shift your right leg wider than hip width apart.

As you come up to the starting position, bring your left leg next to the right leg width hip width apart.

Repeat side walking for 5 steps.

Then lift your left leg off the floor and bring your left leg far away than hip width apart and repeat for 5 steps.

Hack squat with barbell:

Stand with feet around hip width apart and grasp a barbell behind you with palms facing back.

Slowly bend your knees and lower your body down until your thighs are parallel to the floor, and a barbell is behind your feet on the floor.

Then push yourself back to the starting position by extending your legs. Repeat.

Single leg medicine ball squat:

Stand with feet around hip width apart and grab a medicine ball with both hands. Extend your arms in front of your chest.

Shift your weight on your left leg and lift your right leg off the floor and straighten it in front of you as far as you can.

Now slowly bend your left knee and lower your body down into a squat position.

Repeat 10 times. Switch leg and repeat 10 times.

Squat with lunge:

Stand with feet around shoulder width apart and rest your arms at your waist. Now bend your knees, push your hips back and lower your body down until your thighs are parallel to the floor.

Next, push your body up by extending your knees and hips, and then step forward with right leg and lower your body straight down until right knee bent at 90 degrees and left knee come close to the floor.

Make sure right knee never travel past your toes and left knee never touch the floor. Next, push your body upright to the starting position.

Repeat with opposite leg. Keep continue alternating leg back and forth.

Speed skater:

Stand with feet around shoulder width apart and arms at your sides. Now cross your left leg behind your right leg, bend your knees and lower your body down into partial squat position.

As you cross your left leg and get into a squat position, extend your right arm out to your right side and bring left arm across your right leg with left elbow bent at around 45 degrees.

Then quickly jump to the other side and switch arms and legs. Repeat.

Keep continue alternating sides back and forth.

Muscles:

Quadriceps, hip flexors, glutes, hamstrings and abs.

Squat with press and leg lift:

Stand with feet wider than shoulder width apart, holding a dumbbell with each hand. Rest your hands in front of your shoulders with palms facing forward.

Now bend your knees, push hips back and lower your body down until thighs are parallel to the floor, and bring dumbbells down towards the floor.

As your stand up, straighten your one leg and lift it up to the hip level and press dumbbells up by extending your arms straight up above your head.

Lower your arms and leg to the starting position and repeat. Repeat with the opposite side.

Backward lung with front kick:

Stand with feet around shoulder width apart. Hold a dumbbell in each hand at your sides.

Now step back with right leg and lower your body by bending both knees and come into backward lunge position.

As your return to the start position, lift your right and kick in front of your as far as you can

Repeat with opposite leg.