The goblet squat builds leg and glute strength while improving balance. Hold a dumbbell at chest level and squat down slowly, keeping your back straight.
Deadlifts are great for hamstrings, glutes, and lower back. Use a barbell or dumbbells, keeping your spine neutral as you lift and lower the weight.
This move targets quads and glutes. Place one foot behind on a bench and squat down with the front leg. Hold weights for added resistance.
Boost balance and hamstring strength by hinging at the hips with one leg lifted back. Use a dumbbell in the opposite hand of the standing leg.
Step-ups strengthen your quads, glutes, and calves. Use a bench or sturdy box and step up while holding dumbbells for extra challenge.
Do these exercises two to three times a week. Focus on form and gradually increase weight as strength improves to avoid injury and boost results.
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