Squats: A compound movement that targets the lower body, squats engage the quads, hamstrings, and glutes, promoting muscle growth and strength.
Deadlifts: Deadlifts work the entire posterior chain, including the lower back, glutes, and hamstrings, helping build overall strength and muscle.
Lunges: Lunges target the leg muscles and also improve balance. Variations like walking lunges and reverse lunges offer diversity.
Push-Ups: Push-ups engage the chest, shoulders, and triceps. Modified versions allow progression for different fitness levels.
Rows: Rowing exercises, like bent-over rows or cable rows, target the back muscles, contributing to a balanced upper body.
Pull-Ups/Assisted Pull-Ups: These challenge the upper body, particularly the back and biceps. Assisted pull-up machines can aid progression.
Hip Thrusts: Hip thrusts target the glutes and hamstrings, supporting lower body strength and muscle development.