Exercise Description Main Target Muscles Quads Secondary Target Muscles Glutes and Hamstrings Workout Type Strength Gym Gear Medicine Ball, Bench Fitness Level Beginner Compound/Isolated Compound Power Move Push Target Muscles: Quadriceps and Glutes Bench Step Up Overview This exercise targets the thighs and butts. It isolates the glutes and quads and can be an amazing addition to any type of workout routine. The equipment needed to perform this exercise is a medicine ball and a bench. The quads are the muscles present in front of the thighs, while the glutes serve as a connecting point between the back muscle and joints. The purpose of this exercise is to tone and strengthen your glutes and butts. How to Do It? Begin the exercise by placing a bench press in front of you. Stand in a position with your feet and shoulder width apart, holding a medicine ball in your hand. Now step up on the bench and stand straight by stretching your quads at the height of the exercise. Step back down and repeat as needed. Bench Step Ups Tips Place the bench on a plain surface so it doesn't lose balance. Step up carefully on the bench and stand straight with the distance between your legs.

Exercise Description Main Target Muscles Quads Secondary Target Muscles Calves, Glutes, Hamstrings, Groin, Hip Flexors, Outer Thighs Workout Type Strength Gym Gear None Fitness Level Intermediate Compound/Isolated Compound Power Move Push Target Muscles: Quads Frog Hops Overview This workout targets the quads and, to a lesser extent, the calves, glutes, hamstrings, groin, hip flexors and outer thighs. It's known as calisthenics and plyometrics exercise. Learning frog hop is easy and is designed for people with intermediate levels of fitness and exercise experience. You can learn this workout with the help of an instructor. How to Do It? Start by standing with your feet together and your arms at your sides. Then, squat down low and jump up into the air, bringing your knees up to your chest as you go. Try to land softly on your feet. Repeat the jump as many times as you can. Frog Hop Tips Make sure to be in an upright position before doing the squat. Bend, put a little pressure on your knees and land your feet slightly while you jump.

Exercise Description Main Target Muscles Quads Secondary Target Muscles Glutes, Hamstrings, Calves Workout Type Strength Gym Gear Box, Sturdy Bench, or Chair Fitness Level Beginner Compound/Isolated Compound Power Move Push Target Muscles: Quads, Glutes, Hamstrings, Calves Box Jumps Overview This move is best for those who are open to challenging workouts. The box jump is a plyometric move in which you must jump on a box from the floor. It targets your quads, glutes, hamstrings, and calves. These moves are for increasing the strength in your body. They help to increase your power and explosiveness. By doing box jumps, you'll gain more hops. In addition, this workout will help you burn more calories as well. How to Do It? Keep a box of short steps in front of you and stand with your shoulders and feet width apart. Slightly bend your knees, drop down and move your arms behind you. Now jump on the box with bent knees, allowing the arms to come before you. Jump back slightly onto the floor with knees bent. Repeat the procedure. Box Jump Tips Make sure the box you place in front of you is not too high in length. Bend your knees properly with arms out behind you. Jump carefully from floor to box and land your feet slightly on it. Avoid poor feet or knee alignment on landing.