Legs

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 in front of your thighs with palms facing your body. Keep a slight bend in your knees and maintain a neutral spine. Hinge at the hips by pushing your hips back and lowering the dumbbells along the front of your legs, keeping them close to your body. Lower until you feel a stretch in your hamstrings or until your torso is nearly parallel to the floor. Engage your glutes and hamstrings as you drive your hips forward to return to the starting position. Keep your core tight throughout the movement to maintain proper posture. This exercise primarily targets the hamstrings, glutes, and lower back.

Stand with feet shoulder-width apart, holding a dumbbell vertically close to your chest with both hands, gripping the top ends of the dumbbell. Keep your chest up, shoulders back, and core engaged. Initiate the movement by pushing your hips back and bending your knees to lower into a squat, ensuring your knees track over your toes. Keep the dumbbell close to your chest throughout the movement. Descend until your thighs are parallel to the ground or slightly below. Push through your heels to return to the starting position, maintaining proper posture. This exercise primarily targets the quadriceps, glutes, and core muscles, and helps improve squat form and lower body strength.

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