Bodyweight Squat
Bodyweight Squat builds your lower-body muscles that specifically activate muscles like the hamstrings, quadriceps, glutes, and calf muscles. Doing squats can help you prepare for other strength-training exercises like deadlifts.
INTERMEDIATE
Barbell Crossover Lunge
Barbell Crossover Lunge is an excellent exercise for building muscle in your lower body. This exercise targets the glutes and hamstrings in a different way. It can also improve flexibility and balance. Having good stretch flexibility is critical to avoid injury while exercising.
Demonstration Video
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Target Muscles
Instructions
- Place the barbell on your upper back, with your arms slightly wider than shoulder-width apart. Stand with your feet shoulder-width apart, chin parallel to the floor, and contract your core muscles.
- Exhale and step back diagonally, placing one foot on the midline of the body. Lower your hips to the floor until your back knee is about an inch off the floor. Pause and return to the starting position.
Tips
- Be sure to lower yourself into a lunge by dropping your hips rather than pushing your knee forward.
- Don't choose too much weight. Choose the right resistance for your skill level.
Alternative Exercises
Glute Bridges
A posterior-chain exercise performed on the floor to lift the hips using bodyweight, targeting the glutes and hamstrings while improving hip strength, stability, and activation.
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