1
Back Squat: A compound exercise targeting quads, glutes, and core. Perfect for building leg strength and full-body stability.
2
Front Squat: Variation of the squat targeting quads, core, and upper back. Ideal for those with lower back issues or shoulder injuries.
3
Bulgarian Split Squat: Unilateral exercise focusing on quads, glutes, and core. Enhances balance and increases range of motion.
4
Leg Press: Machine-based exercise for quads and glutes. Great for mass building without loading the spine excessively.
5
Hack Squat: Machine variation strengthening legs, particularly quads and glutes. Offers stability and reinforces squat movement.
6
Romanian Deadlift: Targets hamstrings, glutes, and lower back. Builds muscle and strengthens hip hinge movement pattern.
7
Nordic Hamstring Curl: Effective for hamstring development and injury prevention. Enhances muscle balance and strength.
8
Goblet Squat: Beginner-friendly squat variation focusing on quads, glutes, and core. Improves mobility and posture.
9
Reverse Lunge: Unilateral exercise for quads, glutes, and core. Promotes balance and stability, suitable for addressing strength imbalances.
10
Barbell Hip Thrust: Targets glutes and hamstrings, ideal for hip extension without lower back strain. Enhances glute activation and strength.