Squat

Squats are a fundamental weight training exercise that primarily targets the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves. This compound movement also engages the core and back muscles, promoting overall strength and stability.

Deadlift

Deadlifts are a powerful weight training exercise that targets multiple muscle groups, including the glutes, hamstrings, back, and core. They enhance strength, stability, and overall fitness. Proper form is crucial to prevent injury and maximize benefits during training.

Bench Press

The bench press is a popular exercise for targeting the chest, shoulders, and triceps. It promotes upper body strength and can be performed with a barbell or dumbbells on a flat, incline, or decline bench.

Overhead Press

The overhead press, also known as the military press, targets the shoulders, triceps, and upper chest. It can be performed standing or seated and helps build shoulder stability and strength.

Lunges

Lunges are a versatile exercise targeting the quadriceps, hamstrings, and glutes. They improve balance, coordination, and lower body strength. Variations include forward, reverse, and lateral lunges.

Barbell Row

The barbell row is a compound exercise that primarily targets the back muscles, including the lats, traps, and rhomboids. It also engages the biceps and core, promoting upper body strength and stability.

Dumbbell Flyes

Dumbbell flyes isolate the chest muscles, promoting hypertrophy and flexibility. They can be performed on a flat or incline bench to target different parts of the pectoral muscles.

Tricep Dips

Tricep dips effectively target the triceps and can be performed on parallel bars or a sturdy bench. They promote upper body strength and can be adjusted for difficulty by altering leg position.

Bicep Curls

Bicep curls are a classic exercise targeting the biceps. They can be performed with dumbbells, a barbell, or cable machines, promoting muscle growth and strength in the upper arms.

Leg Press

The leg press machine targets the quadriceps, hamstrings, and glutes, providing a controlled environment for lower body training. It is a great alternative for those who may struggle with squats.

Shoulder Press

The shoulder press targets the deltoid muscles and triceps, promoting upper body strength. It can be performed seated or standing with dumbbells or a barbell.

Dead Bug

The dead bug is an effective core exercise that promotes stability and coordination. It engages the abdominal muscles and helps improve overall core strength and posture.