When reaching the bottom of a squat is challenging, elevating your heels can swiftly aid in achieving greater depth. You can use a ramp, small dumbbells, or a thick book to elevate your heels. This adjustment effectively engages your quads, hamstrings, glutes, calves, and core.

Lunges stand as a foundational lower body exercise that seamlessly pairs with other movements, like a bicep curl, for a comprehensive full-body workout. Engaging the legs, glutes, arms, and core, this exercise elevates overall stability.

Traditional Deadlifts and Stiff-Legged Deadlifts differ in the extent of hamstring stretch. In this variation, the increased stretch promotes greater muscle hypertrophy and strength specifically in the hamstrings. Moreover, it effectively strengthens the glutes, calves, lats, and core muscles.

Thrusters stand as an exceptional compound exercise, combining a front squat with a shoulder press, engaging the entire body simultaneously. This exercise targets the shoulders, quads, core, and doubles up as a fantastic cardio workout.

If you encounter balance issues or excessive lower back strain during a Single Leg Deadlift, this variation offers support by placing your rear foot against a wall. This added stability aids in engaging your core more effectively, ensuring a safer execution of the exercise.

Weighted Jump Lunges prove excellent for lower body plyometrics, engaging the quads, glutes, and calves. They serve as a powerful tool to build strength, power, and conditioning in the lower body.