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.

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.

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.

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.