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.

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.

Knee push-ups are a modified, less intense version of the classic push-up, making them accessible for beginners or those with physical limitations.

Bent knee leg raises strengthen the lower abs. Lie on your back, knees bent, lift them towards the chest, then lower slowly. Improves core stability and tone.