Build stronger, more sculpted legs with these 13 dumbbell workouts designed for every fitness level. This guide helps you target key lower-body muscles with effective, equipment-light exercises. Get ready to improve strength, balance, and endurance all from home or the gym. 

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.

Exercise Description Main Target Muscles Quads Secondary Target Muscles Glutes, Calves, Hamstring Workout Type Strength Gym Gear Kettlebell Fitness Level Beginner Compound/Isolated Compound Power Move Push Targeted Muscles: Quads, Glutes, Calves, Hamstring High Knees With Kettlebell Overview High knees are a fantastic aerobic exercise that you can do anywhere with a kettlebell. It is a fantastic exercise for enhancing the coordination and power of the lower body. It also puts a strain on your core stability because the movement requires you to use your abs to maintain your balance. Additionally, it's a fantastic method to raise your heart rate and get your legs going! How to Do It? Start with a standing position with your feet hip-width apart and a kettlebell in hand. Raise your right knee to hip height as you exhale while maintaining a strong core. Take a deep breath as you lower your right leg back to its starting position. Continue by using your left leg. Once you've reached the desired amount of repetitions, keep alternating legs. Tips Maintain a tall posture during the motion. As you raise your knees, try not to let them cave in. Make sure your arms move forward and backward in unison with your legs. You can keep your balance and increase movement effectiveness by doing this.

Exercise Description Main Target Muscles Quads Secondary Target Muscles Calves Workout Type Strength Gym Gear Dumbbells Fitness Level Intermediate/Advanced Compound/Isolated Isolation Power Move Push Targeted Muscles: Quads, Calves Walking Dumbbell Lunges Overview Walking lunges are part of our usual daily activities: most people may relate to the feeling. It resembles the wide steps you take when you walk. Walking dumbbell lunges are a variation of regular walking lunges and work every muscle in your lower body and bolster your core. They assist you in becoming more flexible while enhancing your balance and functional strength. Walking dumbbell lunges are under the category of strength workouts that feel effortless and natural while significantly assisting in muscular growth. How to Do It? Place your feet hip-width apart as you stand while holding dumbbells. Keep your shoulders pulled back, your chip straight up, your torso tall and engaged, and your core engaged. Look forward. Take a full stride forward and maintain it about two feet in front. You'll walk with a wide stride that comes naturally to you. You can support yourself by keeping your hands on your hips. Hold a straight, engaged posture. Jointly bend your knees, stopping just before the back knee reaches the floor. As you lower your body, breathe in. Put pressure on your back, knee, and foot to stand up. With each lunge, take a step forward while switching sides. If you notice that your equilibrium is off, stop and take a break. Get your bearings and carry on. Walking Dumbbell Lunges Tips Your balance and stability will suffer if you keep your feet too close together; instead, keep them hip-width apart. Longer strides are walking lunges, but if you go beyond, it won't be necessary, and you'll end up in an uncomfortable scenario. You won't need to rush to start gaining muscles because this will build them gradually.

Exercise Description Main Target Muscles Quadriceps Secondary Target Muscles Calves, Abs, Adductors, Glutes, Hamstrings, Shoulders, Traps, Upper Back Workout Type Strength Gym Gear Barbell Fitness Level Intermediate Compound/Isolated Compound Power Move Push Target Muscles: Quadriceps Barbell Reverse Lunge Overview Lunges with a barbell are a relatively underutilized lower body exercise. Although a barbell also works well, most athletes prefer to lunge with a pair of dumbbells or kettlebells. The goal is to support a bar on your back, much like when performing a squat. However, you must lunge forward and press yourself back to the starting position with your front leg rather than squatting back and forth. Using a barbell, you can train with additional weight and significantly increase the mechanical tension in your legs. Lunging is also advantageous and essential since it enhances balance and trains one leg at a time, lowering the possibility of muscular imbalances. You become more functional and athletic, improving your ability to handle daily duties and maintain safety when participating in sports. How to Do It? The barbell should be placed over a squat stand at collarbone height. Reach forward and spread your hands evenly across the bar as you stand in front. Your trapezius muscle should be pressed against the bar when you tuck your head under it. Choose whichever seems more secure and natural when holding your hands: close or wide. Put your feet in a straight line, tension your entire body, squeeze your abs, and inhale. Extend your knees to unrack the barbell to make room for lunges, and then take a few cautious steps back. Take another breath and place your feet at hip-width apart. Step your foot down on the ground as you lunge forward. Quickly lower yourself into a controlled lunge while maintaining a steady upper body and the posture of the barbell. Drop until your rear knee is only a few inches above the ground. In that position, your front knee should be at a 90-degree angle. Once you've reached the bottom position, hold it for a moment before pressing yourself up to the starting position by using your front quadricep. Near the peak, let out a breath. Re-align your feet, take a breath, and lunge forward while extending the opposite leg. Continually switch between left and right until the set is complete. Barbell Reverse Lunge Tips Always choose a load that enables you to train over your whole range of motion. As you lunge forward, lower yourself until your rear knee is virtually parallel to the floor and your front thigh is nearly there.

Exercise Description Main Target Muscles Quads Secondary Target Muscles Abs, Adductors, Calves, Glutes, Hamstrings, Shoulders, Traps, Upper Back Workout Type Strength Gym Gear Band Fitness Level Intermediate Compound/Isolated Compound Power Move Push Target Muscle: Quads Banded Bulgarian Split Squat Overview The Bulgarian split squat is a great exercise for building lower body strength. Unlike traditional squats, which work the large muscles of the legs, the Bulgarian split squat targets the smaller muscles of the hips and glutes. This makes it an ideal exercise for those who are looking to improve their leg definition. In addition, performing it with a resistance band adds extra resistance and challenges the muscles even further. By adding a resistance band, you can not only improve your strength but also your coordination and balance. As a result, the Bulgarian split squat is a great exercise for those who are looking to improve their overall fitness level. How to Do It? To do this exercise, you will need a resistance band and a sturdy chair or bench. First, position the band around your ankles. You can also place one end of the band under your front foot and hold the other end extended right above your head, in your palms. Next, place your left foot behind you on the chair or bench. Once you are in position, bend your knees and lower your body until your front thigh is parallel to the ground. Be sure to keep your chest up and your back straight throughout the movement. Finally, press through your front heel to return to the starting position. Complete 8-12 repetitions on each leg. Bulgarian Split Squat Tips The key to performing this exercise correctly is to keep your trunk upright and your core engaged. When lowering your body in a squat, bend both knees to lower your body until your rear knee nearly touches the ground. You can make the exercise more challenging by increasing the resistance of the band or by holding a weight in each hand.

Exercise Description Main Target Muscles Quads Secondary Target Muscles None Workout Type Strength Gym Gear Machine Fitness Level Beginner Compound/Isolated  Isolated Power Move  Push Target Muscle: Quads Leg Extensions Overview A leg extension is an isolated form of exercise that focuses on the quads primarily. It’s important to note that leg extensions can be pretty hard on the knees so if you already suffer from a knee issue, it would be best to practice other exercises to target quads. It strengthens your quadriceps which are the front of your upper legs. This strength training exercise is done on a leg extension machine where you sit on the machine and place a padded load on top of your lower legs.  How to Do It Choose the required resistance on the weight rack.  Adjust the seat, sit down, and position your shins behind the pad. Adjust the seat to ensure that your knees are aligned with the axis of the machine.  Extend your legs and flex your quadriceps.  After your legs have locked out, reverse to complete the rep. Lower back to the starting position. Leg Extension Tips The rotation or the axis of the machine should be in line with your knees completely.  Make sure you do not put excessive weight on your legs due to the lack of hamstrings contraction which can put your knee at the risk of injury.  Keep your toes pointed.

Exercise Description Main Target Muscles Quads  Secondary Target Muscles Calves, Abs, Adductors, Glutes, Hamstrings, Lower Back Workout Type Strength Gym Gear Dumbbells Fitness Level Beginner Compound/Isolated  Isolation Power Move  Push Target Muscle Group: Quads Plie Squat Overview The dumbbell plie squat is a version of the goblet squat that is designed to improve the leg muscles. The plie squat will mainly engage the quadriceps, but it will also indirectly train the other leg muscles. Before advancing to larger and more technically challenging squat movements, this exercise may be utilised as a starting exercise to help you master the squat movement pattern. How to Do It? Choose a dumbbell and place it on the floor vertically. Allow your arms to hang straight down to the floor and have a wider than shoulder-width posture. Squat down and take both hands on the dumbbell's edges. As you stand tall, brace your abs and force your feet into the floor. Return to the starting position slowly and repeat for the appropriate amount of reps. Plie Squat Tips Experiment with different toe angles to determine what feels best for you. Drive through the whole foot, aiming for three points of contact: the big toe, the small toe, and the heel. Some forward translation of the knees over the toes is acceptable as long as the knees do not deviate inward or outward significantly. If they wish to stay upright, those with longer femurs will have to allow their knees to come forward more. Neck posture is also extremely personal; some people like a neutral neck position (keeping the chin tucked throughout the lift), while others prefer to stare straight ahead. Experiment with each to find which one suits your body the best. Don't overextend the knees, but make sure they're approximately over or slightly outside the 2nd toe.

Exercise Description Main Target Muscles Quads Secondary Target Muscles Abs, Abductors, Glutes, Calves, Hamstring, Lower Back Workout Type Strength Gym Gear Bodyweight Fitness Level Beginner Compound/Isolated  Compound Power Move  Push Target Muscle: Quads Prisoner Squat Overview Prisoner squat is a variation of squats designed to be practiced in places as confined as cells. It is an excellent way to increase muscle mass in your legs and improve your cardiovascular and bone health.   How to Do Place your feet shoulder-width apart and raise your hands behind your head, keeping them clasped together. This will be your starting position. Lower your body down into a squat position by pushing your hips backward, bending your knees, and moving your feet closer together. Keep your chest up and spine straight throughout the entire movement. Once you reach the bottom of the squat, drive through your heels to return to the starting position. Prisoner Squat Tips Keep your head up and chest proudly throughout the entire movement. Remember to breathe throughout the squat. Inhale as you lower down, and exhale as you return to the starting position. If you have any trouble balancing, place your hands out in front of you for assistance. Make sure to drive through the whole foot. Ensure that your knees do not deviate excessively inwards or outwards.

Exercise Description Main Target Muscles Quads Secondary Target Muscles Glutes, Calves, Hamstring Workout Type Strength Gym Gear Bodyweight Fitness Level Beginner Compound/Isolated  Compound Power Move  Push Target Muscle: Quads High Knees Overview High knees is a great cardio exercise that can be performed anywhere and doesn't require any equipment. It is a great exercise for improving lower body power and coordination. It also challenges your core stability, as you must engage your abs to keep your balance while performing the movement.  Plus, it's a great way to get your heart rate up and get those legs moving! You can perform this exercise anywhere, whether you are at home, at vacation or in a park. Make sure to keep your feet light for this one. How to Do Start in a standing position with your feet hip-width apart. Keeping your core engaged, bring your right knee up to hip height as you exhale. Inhale as you lower your right leg back to the starting position. Repeat with your left leg. Continue alternating legs for the desired number of repetitions. Exercise Tips Keep your posture tall throughout the movement. Do not let your knees collapse inward as you raise them. Make sure to swing your arms forward and back in sync with your legs. This will help you maintain balance and improve the efficiency of the movement.

Exercise Description Main Target Muscles Quads Secondary Target Muscles Upper Back Workout Type Strength Gym Gear Barbell Fitness Level Intermediate Compound/Isolated Isolated Power Move Multi-Joint Target Muscles: Quads Front Squat Overview The front squat is one of the best moves that help grow the muscle and build strength. You can see a great difference in the muscular size of your lower body while practicing this move. You have to hold the bar in front of your shoulder rather than the back of your neck. The exercise engages your core as you have to maintain an upright posture throughout. It also works on your quads as it moves more of the load. How to Do It Start by standing with your feet shoulder-width apart and your toes pointed slightly outward. Place a barbell across your shoulders, making sure that the bar is resting evenly across them. Squat down slowly, keeping your back straight and your knees from going too far forward. Once you reach the bottom of the squat, drive back up to the starting position. Repeat for the desired number of repetitions. Front Squat Tips Make sure to warm up your wrists and fingers before doing the front squat. It will improve the flexibility of your wrists. Make sure your knees don’t cross your toes when you’re bent in a squat position Keep your core engaged throughout the exercise for better stability

Exercise Description Target Muscle Group Vastus Lateralis (Outer Thigh) Secondary Muscles Outer Thigh Muscles/ Quads/ Vastus Lateralis Exercise Type Strength Equipment Required Cable pully Experience Level Intermediate Compound/Isolated Compound Force Type Pull Target Muscles: Outer thigh muscles/ quads/ vastus lateralis Cable Hip Abductions Overview Cable hip abductions are a great exercise for those who want to target their hips and thighs. This move can be done with a variety of different apparatus, such as a cable machine, resistance band, or TRX system. The muscles worked during cable hip abductions include the gluteus medius, gluteus minimus, and tensor fasciae latae. These muscles are responsible for stabilizing the hip and keeping the leg from collapsing inward. The vastus lateralis is one of the four quadriceps muscles. It is located on the side of the thigh and attaches to the femur (thigh bone). The vastus lateralis is responsible for extending the knee, which means it helps straighten the leg. The quadriceps are important for activities such as walking, running, and climbing stairs. Strong quadriceps can help prevent knee injuries. How to Do It In this exercise, you will be working your hips and lateral quads muscles. Stand straight against a cable pulley machine. Keep the pulley machine set to the lowest, and attach it to your ankle strap on the leg away from the machine. Hold on to the cable machine with one hand to stabilize yourself. Pointing your toe up, extend your leg out at a 45-degree angle Bring back your foot and extend it over the supporting leg. Make sure you are only moving your leg and not your entire body Do not touch your foot on the floor until you complete all your reps. Repeat the exercise on the other leg and perform 20-25 reps per side Cable Hip Abduction Tips When performing any hip abduction exercise, it is important to keep the spine in a neutral position. This means that the back should be straight and the pelvis should not be tilted. It is also important to use proper form and technique. The knees should be kept in line with the hips, and the feet should point straight ahead. There should be no twisting or turning of the body during the exercise. It is also important to use light weights and to start with lower repetitions. As you get stronger, you can increase the weight and number of repetitions. If you feel any pain during the exercise, stop immediately and consult a doctor or physical therapist.

Exercise Description Main Target Muscles Quads Secondary Target Muscles Abs, Adductors, Biceps, Calves, Forearms, Glutes, Hamstrings, Shoulders, Traps, Triceps, Upper Back Workout Type Olympic Weightlifting Gym Gear Kettlebell Fitness Level Beginner Compound/Isolated Compound Target Muscle Group: Quads KB Kettlebell Clean Overview The 1 KB kettlebell clean is an extension of the Barbell Clean exercise. It is a full-body exercise that is often performed in Olympic weight lifting or athletic training facilities. The 1 KB kettlebell clean is a very explosive move that engages almost every muscle in your body. These can be particularly beneficial to those who want to increase their explosiveness in sports or to create thicker traps using explosive exercises. How to Do It Place the kettlebell between your feet. Place your feet shoulder width apart and your hands slightly wider than your shoulders. Grab the bell's handle and swing it between your legs, keeping your spine neutral. Keep your hips extended and swing the bell forward. The bell will then flip around to the front rack. If you wish, flip the bell over your wrist and swing it between your legs. 1 KB Kettlebell Cleaning Tips Olympic lifting is not about brute strength, but efficiency. First, master the hip hinge to learn how to use kettlebells efficiently. Next, move on to kettlebell swings. To generate momentum, use your hips. It's all about using your lower body to move and control the kettlebell effectively. With your wrist neutral, place the bell in the front rack position. Toe angle can be very individual. You should experiment to find what feels right for you. You should drive the entire foot. There are three points of contact you need: the big toe and the little toe.

Exercise Description Main Target Muscles Quads Secondary Target Muscles Calves, Hamstring, Glutes Workout Type Strength Gym Gear Bodyweight Fitness Level Beginner Compound/Isolated  Compound Power Move  Push Target Muscles: Glutes and Quads Lateral Jumps Overview Lateral jumps are a great way to improve your coordination and balance. When you jump sideways, you have to control your body in mid-air and land on your target leg. This helps to develop the muscles in your legs and core, which can improve your overall strength and stability. In addition, lateral jumps can help to improve your cardiovascular fitness by getting your heart rate up. They are also a great way to burn calories and fat. If you are looking for a challenging and fun workout, try adding some lateral jumps to your routine. You may be surprised at how quickly you see results. How to Do Start by standing with your feet hip-width apart. Lower into a quarter squat, then explosively jump to the side. joints. Land softly on your feet and immediately jump back to the other side. Repeat for the desired number of repetitions. Exercise Tips Keep your chest up and shoulders back throughout the entire movement. Make sure to land softly on your feet in order to minimize the impact on your joints. Use your arms to generate power and help you jump higher.

Exercise Description Main Target Muscles Quads Secondary Target Muscles Abs, Adductors, Biceps, Calves, Forearms, Glutes, Hamstrings, Shoulders, Traps, Triceps, Upper Back Workout Type Olympic Weightlifting Gym Gear Kettlebell/Barbell Fitness Level Intermediate Compound/Isolated Compound Target Muscle Group: Quads Kettlebell Clean and Jerk Overview Clean and Jerk is a complete body exercise that is usually performed in Olympic-style weightlifting facilities. This is a combination exercise that combines the clean and the jerk. The clean movement is a pulling pattern, while the jerk moves in a pushing pattern. This combination affects nearly every muscle in the body. Olympic lifts such as the clean and jerk are technically difficult and require lots of practice before you can perform with any weight. How to Do It Place the kettlebell between your feet. Place your feet shoulder-width apart, with your toes slightly out, your hands slightly wider than your shoulders. Keep your hips down and look forward. Keep the bar near your body and push the floor away. Then, shift your knees forward. When the bar passes your knees shift your knees forward so that your torso is upright. Jump up explosively and shake the bar vigorously. Rotate your elbows so that the bar is facing you as it passes your shoulders. Place your hands on the bars and drop down to a squat. Elevate your hips by lifting your knees and extending your legs. If you wish, reposition your hands to prepare for the jerk. Then drop the elbows to approximately 45 degrees. You can then dip slightly to your knees, and then you will explode straight up when the bar is pressed overhead. Drop underneath while it is still moving overhead and then split the legs before you catch the bar with your arms locked out. Take a step forward with your front foot, then move to the back foot. Then bring the feet together. In a controlled manner, lower the bar from above. Continue repeating until you reach the desired number. Kettlebell Clean and Jerk Tips Olympic lifting is not about brute strength but efficiency. Most jerks will be dropped from above as it is much easier to lower them to the ground. This could pose a risk of injury to an already complex lift. Due to the differences in hand position, your hips will likely begin a bit lower in the clean than in the snatch. Shorter athletes might need to hold their elbows up during the dip before the jerk because the bar could slide forward from their shoulders due to the smaller muscle mass. You want to see the movement in a vertical direction. Do not think of pushing your hips forward. Think up. Before moving into the clean, do some front squats or RDLs first. This will help ensure your strength in hinge and front rack positions. Start with the hang (middle thigh) when learning the clean. Toe angle can be very individual. You should experiment to find what feels right for you. You should drive the entire foot. You need two points of contact: the big toe and the little toe.

Exercise Description Main Target Muscles Quads Secondary Target Muscles Calves Workout Type Power Gym Gear Bodyweight/Dumbbells Fitness Level Intermediate/Advanced Compound/Isolated Isolation Power Move Push Target Muscle: Hamstrings, Glutes, and Hip Flexors Alternating Plyo Lunges Overview These high-intensity bodyweight workouts, known as plyometric lunges or jumping lunges, improve lower-body strength and elevate your heart rate. Muscles are stretched and contracted quickly in plyometric activities. Plyo lunges use a jump lunge to increase heart rate while also strengthening glutes, hamstrings, hip flexors, and quadriceps. You may want to start with walking lunges or reverse lunges if you're new to the workout. How to Do It? Begin with 2–4 sets of 10–20 repetitions for plyo lunges. Sets and repetitions should be chosen depending on your ability to maintain proper technique during each set. Stand with your feet shoulder-width apart and your knees slightly bent. Your shoulders should be exactly above your hips, and your head and neck should be in a neutral posture. Throughout the action, keep your chin tucked, as if you were cradling an egg beneath your chin. To achieve a sturdy stance, evenly distribute your weight and grab the floor with your feet. With a small bend in your elbows, keep your arms long at your sides. Take a step forward into a lunge stance while keeping a neutral spine and an erect chest position. Bend your hips, knees, and ankles while keeping a firm foot stance to drop your hips toward the floor until your back knee is an inch or two off the ground. Your front foot should be neutral, and your front knee should cross your big toe directly. You should be on the ball of your back foot with your heel off the ground, and your back hip should be above your back knee. Your chest should be a fraction of an inch ahead of your hips. This is the starting position for all repetitions. To begin your leap, stomp your front foot into the ground while simultaneously swinging your arms forward. Quickly alter your leg position by moving your rear leg forward and your front leg back at the highest point of your leap in mid-air. Land at the bottom position of a lunge after your leap. The landing stance should be identical to the leaping position. Your weight should be equally distributed and your front foot should be neutral. Your chest should be a fraction of an inch ahead of your hips. Prepare to leap again by stabilising your body. Continue jumping for the required amount of repetitions, switching sides. Tips for Alternating Plyo Lunges Always choose a weight that permits you to maintain complete body control throughout the exercise. Pay great attention to your body while doing any activity, and stop immediately if you feel any pain or discomfort. Incorporate correct warm-ups, rest, and nutrition into your training regimen to see continuous growth and increase body strength. Your capacity to fully recuperate from your exercises will ultimately determine your outcomes. Allow for adequate recovery by resting for 24 to 48 hours before exercising the same muscle groups.

Exercise Description Main Target Muscles Glutes, Hamstrings, Quads Secondary Target Muscles Hip Adductors Workout Type Strength Gym Gear None Fitness Level Advanced Compound/Isolated Compound Power Move Functional Movement Target Muscle: Glutes, Hamstrings, Quads, Hip Adductors Pistol Squat Overview Pistol Squat wins the game when it comes to talking about the king of squats. They are undoubtedly one of the best yet most challenging exercises that you can do to work on your lower body. You need to do other exercises to build strength before advancing to this form. Apart from that, it is also essential to practice the proper technique with some trainer to do this exercise, or you might stress your knees. How to Do It Stand with your feet shoulder-width apart, and raise your arms till they are in front of you at the level of your shoulder. Now pull your shoulder back while engaging your core. Lift one leg and try to hold it in front of you in a raised position. Lower into a squat by bending your supporting knee, and keep your upper body and back as straight as possible. Make sure that your butt is close to your supporting heel, engage your glutes and use that heel to lift yourself. Return to your starting position. Repeat on the other leg. Pistol Squat Tips Make sure to start slow and practice with a trainer. Once you have mastered the technique, add weight to make your exercise more challenging.

Exercise Description Main Target Muscles Quads, Glutes Secondary Target Muscles Lower Back Workout Type Strength Gym Gear Barbell Fitness Level Advanced Compound/Isolated Compound Power Move Push Target Muscles: Lower Back, Glutes, Hamstrings Back Squat Overview Back squat targets the posterior side of your body. It is a compound exercise, and it involves all muscles in your body. It is a great move as it also strengthens your joints, ligaments and muscles around your hips. It is an advanced move, and so you need to ensure that you practice some other basic squat forms first. It is important to have ankle and core stability for this exercise as they are largely involved throughout the movement. How to Do It Standing up straight with feet shoulder-width apart, align your toes with the barbell. Lift the barbell over your head and place it on your shoulder blades without stressing the spine Place your hands near the shoulders for a firm grip and avoid stressing the spine. Bend down in a squat position, and stand back up, squeezing your glutes to perform the back squat. Back Squat Tips Make sure that your entire focus is on the movement. Keep your chin tucked in and your head straight. Your heels should be in line with your toes and heels flat on the floor.

Exercise Description Main Target Muscles Quads  Secondary Target Muscles Calves, Abs, Adductors, Glutes, Hamstrings, Shoulders, Traps, Upper Back Workout Type Strength Gym Gear Dumbbells/ Barbell/Bodyweight Fitness Level Intermediate Compound/Isolated  Compound Power Move  Push Target Muscle Group Reverse Lunge Overview The reverse lunge is a leg strengthening exercise that focuses on the quadriceps. It's a version of the lunge movement pattern, which is a key exercise to master. Some lifters feel less knee pressure when completing the barbell reverse lunge than when performing the regular barbell lunge. The lifter may also employ more weight during the lunge with a barbell than they might with a dumbbell or bodyweight variant. How to Do It? Stand straight and secure a handle at chest level to a cable stack. Grip the handle to your chest, having feet wide open (shoulder-width apart) in an athletic base position. Squeeze the handle horizontally to extend as you exhale. Go back to the initial position for fulfilling desired reps. Tips for Reverse Lunges with a Barbell Reverse lunges are a more sophisticated progression that should only be attempted after achieving hip and core stability. When returning to the beginning position, resist the temptation to lead the movement with your shoulders by hyperextending your spine. Instead, use effort from your lower body to propel the action. Both of your legs should be at 90 degrees at the knees at the bottom of the exercise. If you want to activate the quads in any lunge or split squat pattern, concentrate on taking a little smaller stride and driving up into the ball of the foot. Focus on taking a little longer stride and driving up through the heel of the foot if you want to engage the glutes and hamstrings during any kind of lunge or split squat routine.