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Barbell Box Squat

1. Stand with your feet shoulder-width apart. Maintain the natural arch in your back, squeezing your shoulder blades and raising your chest.


2. Grip the bar across your shoulders and support it on your upper back. Unwrack the bar by straightening your legs, and take a step back


3. Bend your knees as you lower the weight without altering the form of your back until your hips are below your knees.

Dumbbell Goblet Squat

1. Hold the weight tucked into your upper chest area, keeping your elbows in. Your feet should be slightly wider than shoulder width.


2. Sink down into the squat, keeping your elbows inside the track of your knees.


3. Push through your heels while keeping your chest up and return to starting position.

Barbell Stiff Leg Deadlifts

1. Stand with a barbell at your shins with your feet shoulder width apart.


2. Bend forward at your hips and keep your knees as fully extended as possible


3. Grab the barbell and then extend your hips while maintaining a straight back.

Barbell Hip Thrust

1. Sit on the ground with a bench behind you. Have the barbell over your legs just above your hips.


2. Lean back against the bench so that your shoulders are resting upon it, stretch your arms out to either side using the bench as support.


3. Raise the weight by driving through your feet and extending your hips upwards. Support the weight with your shoulders and feet.