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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 the starting position.

Machine Leg Extension

1. Sit on the machine with your back against the cushion and adjust the machine you are using so that your knees are at a 90 degree angle at the starting position.


2. Raise the weight by extending your knees outward, then lower your leg to the starting position. Both movements should be done in a slow, controlled motion.

Barbell Step Up

1. Begin by standing in front of a sturdy box or bench that is about knee-height, holding a barbell across your upper back and shoulders, using an overhand grip.


2. Place your right foot on the box and push through the heel to lift your body up and onto the box


3. Step back down with your right foot.