Dumbbell step ups

The Dumbbell step-up is a multi-joint exercise that focuses on improving single-leg strength. It also improves balance and core strength, and is a good way to build up single leg strength for single leg squats. You can use the barbell or dumbbells if you want to increase the amount of load when you do step ups.

10-12 Reps, 4 Sets

Dumbbell squats

The Dumbbell Squat is a compound, full body exercise that targets your quadriceps. It also works about every other muscle in your lower body, including your glutes, hamstrings, and calves.

10-12 Reps, 4 Sets

Dumbbell lunges

The Dumbbell lunges is a single-leg strength exercise that works the quads, glutes, and hamstrings. This exercise places greater tension throughout your lower body and core, accelerating muscle strength and definition and will improve hip mobility, core stability, and muscular balance on both sides of the body.

10-12 Reps, 4 Sets

Cable Deadlifts

The Cable dead lift is a compound strength training exercise that targets the major muscles in the lower back, upper back, glutes, Quads, hamstrings, and gripping muscles of the forearms.

10-12 Reps, 4 Sets

Barbell Step Ups

The barbell step-up is a multi-joint exercise that focuses on improving single-leg strength. It also improves balance and core strength, and is a good way to build up single leg strength for single leg squats. Your can use the barbell or dumbbells if you want to increase the amount of load when you do step ups.

10-12 Reps, 4 Sets

Barbell Lunge

The barbell lunge is a single-leg strength exercise that works the quads, glutes, and hamstrings. This exercise places greater tension throughout your lower body and core, accelerating muscle strength and definition and will improve hip mobility, core stability, and muscular balance on both sides of the body.

10-12 Reps, 4 Sets

Standing Leg Curl

This exercise mainly works for building the hamstrings. It is not favored as an exercise to strengthen hamstrings for sports activity because of how the knee joint is flexed in relation to the hamstring activity. The important point to follow during the standing leg curl is to avoid any movement of the torso or hips. The upper leg should remain stationary, with flexion of the knee being the only action moving the lever.

10-12 Reps, 4 Sets

Seated Leg Curl

When performing the seated leg curls your legs are bent at the hips about 90 degrees in relation to your torso. This bend stretches the semitendinosus and semimembranosus ( the inner hamstring) so they get worked harder in this position.

10-12 Reps, 4 Sets

Romanian Deadlift

This exercise works the Hamstrings, glutes and lower back. Perform this exercise with your legs straight and don’t bend them as in a regular dead lift.

10-12 Reps, 4 Sets