Squat

• This can be done with no weight, dumbbells or a barbell
• Stand with your feet slightly wider than your hips
• Roll your shoulders back and down, keep your spine in neutral position and contract your abdominals by pulling your belly button in towards your spine
• If using no weight, place your hands behind your head or extend your arms out in front of you.
• Place your body weight into your heels so you are able to wiggle your toes
• Keeping a stable torso, straight spine and lifted chest, bend your knees while driving your hips back as if you are sitting in a chair
• Continue down until your thighs are parallel with the floor. Make sure your weight is in your heels and your knees are directly over your ankles, not over your toes
• Engage your core, push through your heels, and drive your body back up to standing position.

Step-Up

• Stand facing a bench or a box. This is start position.
• Step onto the bench with your left leg making sure your knee stays directly over your ankle and not over your toes
• Bring your right leg up and raise your knee in front of you
• Step down with your right leg followed by your left leg to return to start position

Stationary Lunge

• This exercise can be done with no weight, dumbbells or a barbell
• Stand with feet shoulder-width apart
• Step forward with one leg, bending both knees to form 90 degree angles
• Be sure to keep your front knee directly over your ankle, not over your toes
• Hold for one count, push right heel into the ground, and drive the body up so both legs are straight
• Complete one set on right leg before moving to the left leg

Split squat

• Stand with your back facing a bench holding a dumbbell in each hand with palms facing in
• Place the top of your right foot on the bench behind you. This is start position.
• Lower into a single leg lunge by bending your front knee and dropping your back knee.
• Keep your back straight, abdominals contracted and your front knee directly over your ankle, not your toes.
• Lower as far as you can and hold for one second.
• Push front foot into the ground and drive your body up to straighten your leg and return to start position.
• Complete one set on left leg before moving to the right leg

Photos courtesy of WORKOUTLABS.COM