Legs

Stand with your back facing a bench or elevated surface. Place the top of your right foot on the bench behind you, keeping your other foot flat on the ground about two feet in front. Keep your torso upright, core engaged, and chest lifted. Lower your hips by bending your front knee until your thigh is parallel to the ground or slightly below, ensuring your front knee stays aligned over your toes. Push through your front heel to return to the starting position. Maintain proper posture throughout, avoiding leaning forward or arching your back. Switch legs and repeat. Keep movements controlled and steady, focusing on balance and muscle engagement.

To perform Dumbbell Step-Ups, stand in front of a sturdy bench or platform with a dumbbell in each hand, arms at your sides. Place one foot firmly on the bench, ensuring your entire foot is flat. Push through the heel of your elevated foot to lift your body onto the bench, bringing the trailing leg up to meet the leading leg. Step back down with the trailing leg first, followed by the leading leg. Repeat for the desired number of repetitions, then switch the leading leg.

Stand with feet hip-width apart, holding a dumbbell in each hand with a neutral grip, palms facing the body. Keep your back straight and core engaged. Hinge at the hips by pushing your hips backward, lowering the dumbbells along the front of your legs while maintaining a slight bend in your knees. Keep the dumbbells close to your legs and your back flat throughout the movement. Lower until you feel a stretch in your hamstrings or until your torso is nearly parallel to the floor. To return to the starting position, drive through your hips, extend your hips forward, and stand up tall, squeezing your glutes at the top. Keep your shoulders back and chest up during the movement, and avoid rounding your back.

Perform standing calf raise with a barbell or a dumbell. Use a single leg if using a dumbbell.