SQUAT: Goblet Squat
Why it rocks: Holding an object like a kettlebell (though you can also use a dumbbell) at chest height calls your core more in on the action.
How to:
- Stand with your feet hip-width apart and hold a kettlebell in front of your chest, elbows pointing toward the floor.
- Push your hips back and bend your knees to lower into a squat.
- Push yourself back to start. That’s 1 rep. Complete 15.
SQUAT: Single-Leg Box Squat
Why it rocks: Not only does this intermediate move build muscle in your glutes and quads, but it also enhances balance and unilateral leg strength.
How to:
- Start standing facing away from a box (or chair) with weight in left foot, right foot hovering, and arms at sides.
- Engage core, bend left knee, and push hips back to sink down until butt touches box, simultaneously extending arms out straight in front of body and right foot forward slightly for balance.
- Once seat taps box or chair, press through left foot to return to standing position. That’s 1 rep. Complete 15 on each side.
SQUAT: Bulgarian Split Squat
Why it rocks: The Bulgarian split squat can shore up functional strength unilaterally, helping to correct any imbalances.
How to:
- Stand about two feet in front of a step; extend your left leg back and place your foot on the step. (Optional: Hold a dumbbell in each hand.) That’s your starting position.
- Bend your knees to lower your body as far as you can (or until your knee hovers right above the ground), keeping your shoulders back and chest up.
- Pause, then press through your right heel to return to start. That’s 1 rep. Complete 15 on each side.
LUNGE: Reverse Lunge
Why it rocks: Reverse lunges work the quadriceps, hamstrings, and glutes, all while improving coordination and stability.
How to:
- Start standing with feet hip-width apart, arms by sides with a dumbbell in each hand.
- With control, step right foot back and lower down until both legs form 90-degree angles and back knee is hovering 2–3 inches off the ground.
- Reverse the movement to return to start. That’s 1 rep. Complete 15 on each side.
LUNGE: Lateral Lunge
Why it rocks: In addition to working your outer glute muscles and upper legs, this move is helps promote stability and balance in your lower body.
How to:
- Stand with your feet wider than hip-distance apart, hands at your sides.
- Keeping your feet planted on the ground, push your hips back, bend one knee and lower your bodyweight over it while your other leg remains straight. Make sure your knee is in line with your foot.
- Pause, then push back to start. Repeat on the other side. That’s 1 rep. Complete 15.
LUNGE: Curtsy Lunge
Why it rocks: Curtsy lunges torch the glutes and outer thighs, while also improving lower body strength and muscle symmetry.
How to:
- Stand with feet hip-width apart, holding the ends of a resistance band in each hand.
- Take a big step back with left leg, crossing it behind right side at the same time. Bend knees and lower hips until left thigh is nearly parallel to the floor. Keep torso upright and hips and shoulders as square as possible.
- Return to start. That’s 1 rep. Complete 15 on each side.
HINGE: Kettlebell Swing
Why it rocks: Kettlebell swings build power and explosiveness and activate your posterior chain muscles, including the glutes, hamstrings, and lower back.
How to:
- Grab a kettlebell with both hands and stand with your feet wider than hip-width apart.
- Push your hips back, bend your knees, and hold the weight out in front of you on the floor.
- Then, bring it between your legs, immediately squeeze your glutes, and thrust your hips forward to swing the weight to shoulder height. Keep your arms straight and core tight.
- Reverse the movement, bringing the kettlebell back between your legs. That’s 1 rep. Complete 15.
HINGE: Single-leg Deadlift
Why it rocks: This move strengthens your lower body while also improving stability, and the resistance band is great for added intensity.
How to:
- Stand on your right leg, a resistance band under your foot, and hold one end in each hand. Keep your right leg slightly bent.
- Lean forward, extending left leg straight behind you, until your torso is parallel to the floor.
- Drive into your right heel to return to the standing position. That’s 1 rep. Complete 15 on each side.
HINGE: Glute Bridge
Why it rocks: This beginner-friendly move works your glutes, core, and lower back, and may help mitigate back discomfort due to sitting.
How to:
- Lie on your back with your knees bent and feet on the floor 12 to 16 inches from your butt.
- Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling.
- Hold the position for two seconds before lowering to the floor. That’s 1 rep. Complete 15.
HINGE: Deadlift
Why it rocks: Deadlifts build overall strength and power in the posterior chain muscles, including the hamstrings, glutes, and lower back.
How to:
- Holding two dumbbells in your hands, stand with your feet hip-width apart, knees slightly bent. Position the weights in front of your thighs, palms facing your body.
- Keeping your knees slightly bent, press your hips back as you hinge at the waist and lower the dumbbells toward the floor.
- Squeeze your glutes to return to standing. That’s 1 rep. Complete 15.
PUSH: Military Press
Why it rocks: Military presses target the shoulders, triceps, and chest for upper body strength and stability.
How to:
- Stand up straight, with your feet shoulder-width apart.
- Lift your hands into the air above your head, palms facing forward, with biceps by your ears. (Note: You can use dumbbells for an added challenge.)
- Keeping your back straight and core engaged, slowly lower your arms by your sides until your elbows are bent at 90 degrees. Be sure to squeeze your shoulder blades at the bottom of this movement.
- Then bring your arms back to the starting position. That’s 1 rep. Complete 15.
PUSH: Dumbbell Floor Press
Why it rocks: Ready to engage your chest and triceps while also stabilizing your core? Here ya go! Plus, this move is especially great for beginners and home workouts.
How to:
- Lie on your back with your knees bent and feet placed flat on the floor. Hold a dumbbell in each hand and extend your arms upward, palms facing toward your feet.
- Slowly bend your arms and lower them to the side, parallel with your shoulders, until your elbows nearly touch the ground.
- Slowly reverse the movement and return to start. That’s 1 rep. Complete 15.
PUSH: Triceps Extension
Why it rocks: Triceps extensions are killer for isolating and strengthening your triceps muscles for improved arm definition and pushing strength.
How to:
- Stand up straight with feet hip-width apart and a dumbbell in your right hand.
- Bring both your biceps to your ears, then grab your right elbow with your left hand.
- From here, extend your right hand toward the sky, then slowly lower back down behind your head. That’s 1 rep. Complete 15 on each side.
PUSH: Pushup
Why it rocks: Pushups are a classic move for a reason: They work your chest, shoulders, and triceps. Another perk? They engage your core muscles and build functional strength.
How to:
- Start in a high-plank position. (Note: You can drop to your knees for a modified version.) Engage your core, keep your legs straight, and hips level.
- Slowly lower yourself toward the ground bracing your core. Stop when your elbows get to 90 degrees.
- Push hard into the ground to lift your body back up in one long line. That’s 1 rep. Complete 15.
PUSH: Pushup With Elevated Arm
Why it rocks: Not only does this exercise strengthen your chest, but the added elevation increases your shoulder stability.
How to:
- Start in a high-plank position with one hand on top of a yoga block or elevated surface. (Note: You can drop to your knees for a modified version.) Engage your core, keep your legs straight, and hips level.
- Slowly lower yourself toward the ground bracing your core. Stop when your elbows get to 90 degrees.
- Push hard into the ground to lift your body back up in one long line. That’s 1 rep. Complete 15 on each side.
PUSH: Hollow Hold With Overhead Press
Why it rocks: This advanced move packs a major punch since it simultaneously develops core strength and shoulder stability.
How to:
- Sit on your mat and hold a single dumbbell (or kettlebell) in front of your chest.
- Balance on your tailbone with both your shoulders and legs off the ground. Engage your core to stabilize your body.
- While maintaining this hold, lift your weight straight up into the air, then lower back down in front of your chest. That’s 1 rep. Complete 15.
PULL: Upright Row
Why it rocks: This move works your shoulders and upper-back muscles, plus gives your biceps a little bonus work, too.
How to:
- Start with feet under hips, legs straight, holding a dumbbell in each hand, palms facing toward body and weights touching quads.
- Pull elbows up and out wide to lift the dumbbells to chest.
- Reverse movement to return to start. That’s 1 rep. Complete 15.
PULL: Renegade Row
Why it rocks: Aside from working your upper back and arms, the renegade row also challenges core stability.
How to:
- Hold a dumbbell in each hand and assume a high-plank position, feet slightly wider than hip-width apart.
- While keeping your hips and shoulders level, bend your left arm and pull your elbow back directly behind you. Stop when your dumbbell reaches chest height.
- Lower the weight to the floor, then repeat the move by rowing the right dumbbell. That’s 1 rep. Complete 15.
PULL: Prone Pull
Why it rocks: This bodyweight move is great for strengthening your upper back and rear shoulder muscles which promotes balanced upper body development.
How to:
- Start lying face-down on floor with legs extended straight, forehead resting on a folded mat or towel, and arms bent with palms flat on floor close to ribs and elbows pointed toward ceiling.
- Lift palms off the floor, squeezing shoulder blades together, then extend arms straight overhead until biceps are by ears.
- Bend arms to bring palms back in line with chest. That’s 1 rep. Complete 15.
PULL: Supported Bent-Over Row
Why it rocks: Whether you’re lifting dumbbells, kettlebells, or a barbell, this exercise engages your upper back and biceps while also supporting proper posture and stability.
How to:
- Start in a hinge (hips back, knees slightly bent, torso leaned forward at 45 degrees) holding the handle of a kettlebell with left hand, arm extended straight toward floor in front of left foot, and right hand resting on bench or chair for balance.
- Keep shoulders level and squeeze left shoulder blade, pulling the left elbow up until weight comes to chest height.
- Reverse the movement to return to start. That’s 1 rep. Complete 15 on each side.
Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.
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