1. Goblet Squat
A goblet squat can be performed using a kettlebell or dumbbell, holding the weight at chest height with both hands.
A. Stand with feet hip-width apart, holding a heavy dumbbell or kettlebell in front of chest with both hands, elbows pointing down.
B. Keeping chest proud and core tight, slowly lower into a squat, pushing hips back and down as if sitting into a chair. Thighs should be parallel to the ground. Avoid allowing knees to cave in toward the midline.
C. Press feet firmly into the ground to stand back up and return to start.
2. Split Squat
If you want to test your unilateral (aka one-sided) strength, a split squat is an excellent way to ensure you don't have any muscle imbalances.
What makes this a great exercise is that it not only focuses on strengthening your lower body and hip mobility, but it also puts your body in a position to work on balance and proprioception
A. Stand in front of a chair or bench and place the top of one foot on the edge of it. Take a big step forward with the front leg and make sure the front ankle is aligned with the knee and hip. Hold a dumbbell in each hand with arms by your sides, or you can hold one heavy dumbbell or kettlebell in front of chest with both hands, elbows pointing down.
B. Engaging core and keeping chest proud, bend front leg until thigh is parallel with the ground. (Depending on the height of the platform, the back knee may be touching the ground.)
C. Press front foot firmly into the ground to straighten legs and stand back up to return to start.
3. Front Rack Squat
As a compound exercise, the front squat accesses multiple muscle groups and joints, including your front delts (the front of your shoulders) and core. To get the most out of this movement, take a deep inhale on the way down and exhale as you stand.
A. Stand with feet slightly wider than hip-width apart. Hold a dumbbell in each hand just in front of shoulders, resting one end of the dumbbell on top of each shoulder. Make sure to stack the weight over wrists with elbows pointing down.
B. Keeping chest proud and spine tall, lower into a squat, pushing hips back and down until thighs are parallel to the ground. Avoid caving knees in toward midline or flaring out to the sides.
C. Press feet firmly into the ground to stand back up and return to start.
4. Dumbbell Thruster
This compound exercise combines a front squat with a shoulder press, getting your heart rate up in the process
The dumbbell thruster allows you to use the power in your legs to press the weights overhead and finish with your biceps by your ears.
A. Stand with feet slightly wider than hip-width apart. Hold a dumbbell in each hand just in front of shoulders, resting one end of the dumbbell on top of each shoulder. Be sure to stack the weight over wrists with elbows pointing down.
B. Keeping chest proud and spine tall, lower into a squat, pushing hips back and down until thighs are parallel to the ground. Avoid caving knees toward midline or flaring out to the sides.
C. Press feet firmly into the ground and drive powerfully through legs to stand and use the momentum to press the dumbbells overhead, finishing with biceps by ears.
D. Lower the dumbbells to shoulders to return to start.
5.Barbell Back Squat
Barbell squats are the ultimate tool for increasing strength, and by loading the weight on your back, you're forcing your upper body to help pick up some of the slack.The back squat will help target glutes and quads with neutral demand on both muscle groups. If you have limited ankle range of motion, this is a common exercise to strengthen the lower body
A. Stand with feet shoulder-width apart under the racked bar and place the barbell on traps, just above shoulders.
B. Unrack the bar and take a few steps back, until there's enough room to squat. Keeping back straight and core tight, lower into a squat, and sending hips back and down. Get as low as possible, ideally until thighs are about an inch below parallel to the ground.
C. With core engaged, press feet firmly into the ground and drive hips forward to straighten legs and stand back up to return to start.
