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
Reverse Dumbbell Crossover Lunge
Reverse Dumbbell Crossover Lunge is a great strength exercise for building muscle in your lower body – specifically targeting the glutes and hamstrings. Crossover lunges can improve flexibility and balance. Having good stretch flexibility is critical to avoiding injury while exercising.
Demonstration Video
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Target Muscles
Instructions
- Hold a pair of a dumbbell in your hand, arms extended at your sides, push your chest forward and take a large step back with one leg, crossing it behind your front leg. Lower your back knee to the floor, keeping your front shin perpendicular to the floor.
- Keeping your back straight and lifting your chest, rise to the starting position.
Tips
- Lower yourself until your back knee just touches the floor.
- Focus your weight on the heel of your front foot.
Alternative Exercises
Plank w Single Leg Raises
A stability-focused plank variation lifting one leg at a time to increase core engagement, glute activation, and balance demands.
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