• Position the barbell across your upper back, hands just outside shoulder-width.
• Stand with feet about shoulder-width apart, toes slightly turned out.
• Keep chest lifted and core braced as you initiate the squat.
• Bend knees and hips together, lowering until thighs are parallel (or just below).
• Drive through your heels to stand tall, keeping knees tracking over toes.

• Hold a dumbbell in each hand by your sides with arms relaxed.
• Place one foot firmly on the bench or box, keeping chest lifted.
• Drive through the front heel to step up, bringing the back foot to meet the lead foot.
• Lower back down slowly with control, keeping the same lead leg throughout the set.
• Keep core engaged and avoid pushing off too much with the back leg.

• Lie on your back with knees bent, feet flat on the floor, hip-width apart.
• Place a barbell or weight plate across your hips and hold it securely.
• Brace your core and press through your heels to lift hips toward the ceiling.
• Squeeze glutes at the top, keeping shoulders and upper back on the floor.
• Lower hips slowly under control and repeat.

• Hold a dumbbell in each hand by your sides with arms relaxed.
• Stand tall with feet about hip-width apart.
• Push through the balls of your feet to lift your heels off the ground.
• Pause briefly at the top, keeping knees straight but not locked.
• Lower heels back down slowly under control to the floor.

• Sit upright with your back against the pad and hands holding the side handles.

• Place shins behind the padded bar just above the ankles.

• Keep core braced and knees aligned with the machine’s pivot point.

• Extend legs smoothly until they are almost straight without locking out.

• Lower the weight under control until knees return to 90 degrees.

• Hold dumbbells or kettlebells at shoulder height with elbows pointing forward.

• Stand with feet about shoulder-width apart, chest tall and core braced.

• Sit hips back and down, keeping elbows lifted and weight in the heels.

• Lower until thighs are at least parallel to the floor without rounding the back.

• Drive through heels to stand tall, squeezing glutes at the top.

• Sit with back against the pad and grip the handles firmly.

• Place lower legs on the padded lever just above the ankles.

• Keep core braced and knees aligned with the machine’s pivot.

• Curl heels down toward the seat in a smooth, controlled motion.

• Lower the weight back slowly until legs are almost straight without locking out.

• Stand with back against a wall and slide down until knees are at 90°.
• Position feet shoulder-width and slightly forward, knees over ankles.
• Press lower back gently into the wall and keep core braced.
• Hold chest tall, shoulders relaxed, and eyes looking forward.
• Breathe steadily and maintain the position without shifting weight.