The barbell squat targets quads, hamstrings, and glutes. Place a barbell on your upper back, squat deep with your hips back, and stand up straight. Builds lower body strength and stability.

The plank is a core-strengthening exercise. Assume a push-up position, elbows under shoulders, resting on forearms. Keep body straight, hold. Enhances core stability and strength.

Some testing exercise. In this exercise you just test.

Bodyweight squats are a versatile exercise targeting the quads, hamstrings, glutes, and core. Stand with feet shoulder-width, squat down, keeping your back straight, then rise. Ideal for strength, flexibility, and can be done anywhere, no equipment needed.