Squats are a compound exercise that primarily targets the quadriceps, hamstrings, glutes, and lower back. They can be performed with body weight, barbells, dumbbells, or kettlebells.
Deadlifts target the hamstrings, glutes, lower back, and forearms. They can be performed with a barbell, dumbbells, or kettlebells and help improve overall lower body strength and stability.
Lunges are a unilateral exercise that targets the quadriceps, hamstrings, glutes, and calves. They can be performed with body weight, dumbbells, or a barbell and help improve balance and coordination.
Romanian deadlifts focus on the hamstrings, glutes, and lower back. They involve bending at the hips while keeping the legs relatively straight, emphasizing the stretch and contraction of the hamstrings.
It provides support for the lower back and allows for greater weight to be lifted compared to squats, making it an effective leg strengthening exercise.
Step-ups target the quadriceps, hamstrings, and glutes. They can be performed using a bench or box and help improve balance, stability, and unilateral leg strength.
They can be performed using a calf raise machine, a Smith machine, or body weight, and help develop stronger and more defined calves.
Bulgarian split squats are a unilateral exercise that targets the quadriceps, hamstrings, and glutes. They involve elevating one foot behind you on a bench or box while performing a squat with the other leg.
They can be performed using a barbell, dumbbells, or a resistance band and help improve hip extension strength and power.