Barbell Squat

Stand Holding a barbell across your upper back (use a smith machine if you like). Set your feet shoulder width apart, toes pointing forwards. Keep your lower back in a naturally arched position and eyes focussed straight ahead. Push your hips backwards as if you were sitting in a chair. Bend your knees until your thighs are slightly below parallel to the floor. Finally, stand back up to the starting position. Link to this post!

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Dumbbell Lunge

Grab a pair of dumbbells and hold them at your sides. Stand with your feet hip width apart. Step forwards with your non dominant leg and lower your body until your front knee is bent 90 degrees and your other knee nearly touches the floor. Quickly push yourself back up to the starting position and repeat with your dominant leg forwards. Link to this post!

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Dumbbell Shrug

Stand with your feet hip width apart holding dumbbells at your sides, your palms facing your body. Shrug your shoulders towards your ears. Pause, then slowly return to the starting position. Link to this post!

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Dumbbell Split Squat

Grab a pair of dumbbells and hold them down at your sides. Stand with one foot in front of the other as if you’ve just taken a long forwards stride. Lower your body until the top of your forwards thigh is parallel to the floor and your rear thigh almost touches the floor. Return to the starting position. Finish the set, then repeat with your other leg forwards. Link to this post!

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Dumbbell Squat

Stand with feet shoulder width apart, holding a dumbbell in each hand. Bend your knees and lower your body until your thighs are parallel to the floor, making sure your knees do not go over your toes. Pause, then push back to the starting position. Link to this post!

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Front Squat

Grab a barbell with an overhand grip, hands just beyond shoulder width apart. Hold the bar in front of you,just above your shoulders. Raise your upper arms so they’re parallel to the floor while letting the bar roll back onto your fingers. ~Your feet should be shoulder width apart,knees slightly bent. Keep your back straight. Without changing the position of your arms, lower your body until your thighs are parallel to the floor. Pause, then push back to the starting position. Link to this post!

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Hamstring Curl

Lie face down on a leg curl machine with the pads against your lower legs, above your heels and below your calf muscles. Without raising your body off the pads, bend your knees and pull the weight towards you as far as you can. Pause, then slowly return your legs to the starting position. Link to this post!

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Leg Extension

Sit in a leg extension machine, legs tucked under the machine pad. Push your back against the backrest of the machine and push your legs up, keeping your knees in the same position throughout the exercise, return back to the starting position by lowering the weight back down again. Link to this post!

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Leg Press

Position yourself in a leg press machine with your feet slightly wider than shoulder width apart and towards the top of the platform. Use the foot position that’s most comfortable for your knees. Straighten your legs without locking your knees. Release the supports, then lower the platform until your legs are just past a 90 degree angle. Keep your lower back against the seat pad throughout the movement. Push the platform back to the starting position, but avoid locking your knees. Link to this post!

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Romanian Deadlift

Grab a barbell with a wide overhand grip. Hold the bar down at arm’s length in front of you. Your feet should be hip width apart and your knees slightly bent. Keep your lower back arched slightly and slowly bend the hips as far as you canwithout losing the arch. Don’t change the angle of your knees and keep the bar as close to your body as possible throughout the movement. Pause, then lift your torso back to the starting position. Link to this post!

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