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Muscles: Quadriceps, Glutes, Hamstrings, Calves. Do not lock your knees at the top and maintain a neutral spine.

Muscles: Pectoralis Major, Triceps, Deltoids. Keep your body in a straight line from head to toe without sagging or arching.

Muscles: Biceps. Keep your elbows close to your torso and prevent swinging the weights.

Muscles: Pectoralis Major, Triceps, Deltoids. Keep your feet planted on the floor, and avoid arching your back excessively.

Muscles: Calves (Gastrocnemius, Soleus). Push through the balls of your feet and lift your heels as high as possible.

Muscles: Glutes, Hamstrings, Lower Back, Trapezius. Keep your back flat, engage your core, and drive through your heels.

Muscles: Triceps, Pectoralis Major, Deltoids. Keep your elbows pointed back and descend until your shoulders are below your elbows.

Muscles: Full Body. Start from a standing position, move into a squat with hands on the ground, kick your feet back, then reverse the movement.

Muscles: Lower Back, Glutes, Hamstrings. Focus on a controlled movement and avoid overextending.

Muscles: Deltoids, Triceps. Keep your back straight by engaging your core, and press the weights overhead vertically.

Muscles: Hamstrings. Keep your hips firmly on the bench, and avoid lifting them as you curl the weight.

Muscles: Pectoralis Major, Deltoids. Keep a slight bend in the elbows and move your arms in a wide arc.

Muscles: Triceps. Keep your elbows stationary and lower the weight without moving your upper arms.

Muscles: Quadriceps, Glutes, Hamstrings, Shoulders, Core. Keep the barbell overhead and maintain an upright posture throughout the squat.

Muscles: Hamstrings, Glutes, Lower Back. Keep your back straight and bend at the hips to lower your torso parallel to the ground.

Muscles: Quadriceps, Glutes, Hamstrings, Core. Keep your weight centered and elbows between your knees as you squat.

Muscles: Pectoralis Major (Upper Chest), Deltoids, Triceps. Angle the bench to 15-30 degrees and press upwards in a smooth arc.

Muscles: Glutes, Hamstrings, Quads, Lower Back. Keep your shins vertical, back straight, and drive through your heels.

Muscles: Latissimus Dorsi, Biceps, Rhomboids. Pull your shoulder blades down and back, and chin over the bar.

Muscles: Quadriceps, Hamstrings, Glutes, Core. Keep the front knee in line with the foot and the torso upright.

Muscles: Latissimus Dorsi, Biceps, Rhomboids. Sit straight, pull the bar down to chin level, and squeeze your shoulder blades together.

Muscles: Quadriceps. Keep your back against the pad and do not swing the weight.

Muscles: Quadriceps, Glutes, Shoulders, Triceps. Combine a front squat with an overhead press in one continuous motion.

Muscles: Shoulders (Deltoids), Triceps, Core. Press the bar directly overhead without leaning backward.

Muscles: Latissimus Dorsi, Rhomboids, Biceps. Keep your back straight and pull the handle towards your torso.

Muscles: Core (Transverse Abdominal, Rectus Abdominal, Obliques), Shoulders. Maintain a straight line from head to toes.

Muscles: Quadriceps, Glutes, Core. Keep the elbows up high and your torso upright throughout the movement.

Muscles: Full Body. Transition from the clean to the overhead position by driving through the legs and extending the arms.

Muscles: Deltoids, Triceps, Upper Pectoralis. Rotate your wrists as you lift the weights from chin level to overhead.

Muscles: Quadriceps, Glutes, Hamstrings. Keep your torso upright, and don’t let the knee of the front leg go beyond your toes.

Muscles: Glutes, Hamstrings, Core. Drive through your heels and squeeze your glutes at the top of the movement.

Muscles: Latissimus Dorsi, Rhomboids, Biceps. Keep a neutral spine, engage the core, and bring the weight towards your lower rib cage.

Muscles: Biceps, Forearm Muscles. Keep your palms facing each other and elbows fixed throughout the movement.

Muscles: Latissimus Dorsi, Middle and Lower Trapezius, Rhomboids. Keep your back at a 45-degree angle and squeeze your shoulder blades together.

Muscles: Rectus Abdominals, Obliques. Keep your feet planted and avoid pulling your neck.

Muscles: Quadriceps, Glutes, Hamstrings, Calves. Keep your back straight, heels on the ground, and knees in line with your feet.

Muscles: Forearms, Traps, Core, Calves. Keep your posture upright and your stride controlled.

Muscles: Glutes, Hamstrings, Core, Shoulders. Use the hips to drive the movement, keeping your back straight and core engaged.

Muscles: Quadriceps, Hamstrings, Glutes, Calves. Stand in front of the box, squat down, and explode upwards landing softly on the box.

Muscles: Obliques, Rectus Abdominals. Keep your feet elevated and twist your torso fully to each side.

Muscles: Rhomboids, Deltoids, Trapezius. Bend forward at the hips and keep your spine neutral.

Muscles: Triceps. Keep your elbows close to your head and avoid using your shoulders to lift the weight.

Muscles: Pectoralis Major. Keep a slight bend in the elbows and squeeze the chest muscles as you bring the pads together.

Muscles: Full Body. Lock your arms out overhead and squat under the barbell in one fluid motion.

Muscles: Core, Deltoids, Quadriceps. Maintain a plank position while drawing each knee to your chest in a controlled manner.