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The squat is one of the most fundamental movements in strength training. It's also a movement that many athletes neglect, often at their peril. Here's everything you need to know about squats:

Exercise Description Main Target Muscles Abs Force Type Isometric Workout Type Strength Training Gym Gear Band Fitness Level Beginner Compound/Isolated Compound Target Muscle: Abs Banded Pallof Press Overview The banded Pallof press is a great exercise for strengthening the core muscles and stabilizing the spine. It can be done with a variety of equipment, including a resistance band, cable machine, or TRX system. The exercise works the muscles of the abdomen, hips, and lower back. It also helps to strengthen the stabilizing muscles of the shoulder girdle. The banded Pallof press is a great exercise for athletes who need to develop core strength and stability, such as tennis players, golfers, and baseball players. It is also an excellent exercise for people who have lower back pain or other injuries that limit their ability to perform other exercises. How to Do It Attach the band to an anchor point at chest level. Grab the opposite ends of the band in both hands and step away from the anchor point, facing your back towards it. Stand sideways and slowly extend the band in front of your body. Hold for a second, then slowly bring it back to your chest. Repeat for the desired number of reps. Banded Palloff Press Tips: Keep your motion slow and controlled. Do not allow your body to twist towards the anchor point.

Exercise Description Main Target Muscles Middle Back Secondary Target Muscles Biceps, Forearms, Glutes, Hamstrings, Quads, Shoulders Workout Type Strength Gym Gear Cable Machine, V Bar Fitness Level Intermediate Compound/Isolated Compound Power Move Pull Target Muscles: Middle Back Cable Squat to Underhand Row Overview It's an exercise machine that targets the middle back, while to some extent, it focuses on the biceps, forearms, glutes, hamstrings, quads and shoulders. To perform this workout, you will need a cable machine and v bar. This workout is for those with an intermediate level of fitness and gym experience. You can learn how to do it through some instructions and tips. How to Do It? Firstly, hook a v-bar handle up to the cable machine and place the handle at a notch above waist height. Hold the handle with both hands and pull it out so that the cable is taught. Bend at the knees with your arms extended and squat down till your knees make 90-degree angles. As you stand back up, pull the v-bar handle to your chest. Pinch your shoulder blades together. Squat back down and extend your arms back out as you do. This completes one rep. Now repeat as necessary. Cable Squat to Underhand Row Tips While you perform the workout, make sure your back is straight. Hold the cable handle tightly. Before you return the handles to starting position, tighten your back muscles.

Exercise Description Main Target Muscles Biceps Secondary Target Muscles None Workout Type Strength Gym Gear Machine Fitness Level Beginner Compound/Isolated Isolated Power Move Pull Target Muscle: Biceps Machine Dip or Extension Overview If you want to work on your biceps to get bigger arms, then machine dip would be best. It targets your triceps, strengthens them, and widens your chest and shoulders. It can help you achieve your goal of bigger arms. The dip machine will save you a lot of time because it’s easy to use. Also, it has a selector pin or plates that help you select the weight you want to work with. However, if you don’t know how to use the machine, you should ask the gym instructor first. How to Do It? Sit properly on the machine, choose the weights and hold the handles. Now keep your elbows at your side to focus on the triceps. You should bend your elbows at a 90-degree angle Extend your arms while you contract the triceps and exhale. Now bring back your arms to the normal position as you inhale. Follow repeating the same process. Machine Dip Tips Focus on your arm movement. Use and adjust weights according to the instructions of a trainer. Do the workout slowly and in a controlled manner.

Exercise Description Main Target Muscles Quads Secondary Target Muscles Glutes and Hamstrings Workout Type Strength Gym Gear Medicine Ball, Bench Fitness Level Beginner Compound/Isolated Compound Power Move Push Target Muscles: Quadriceps and Glutes Bench Step Up Overview This exercise targets the thighs and butts. It isolates the glutes and quads and can be an amazing addition to any type of workout routine. The equipment needed to perform this exercise is a medicine ball and a bench. The quads are the muscles present in front of the thighs, while the glutes serve as a connecting point between the back muscle and joints. The purpose of this exercise is to tone and strengthen your glutes and butts. How to Do It? Begin the exercise by placing a bench press in front of you. Stand in a position with your feet and shoulder width apart, holding a medicine ball in your hand. Now step up on the bench and stand straight by stretching your quads at the height of the exercise. Step back down and repeat as needed. Bench Step Ups Tips Place the bench on a plain surface so it doesn't lose balance. Step up carefully on the bench and stand straight with the distance between your legs.

Exercise Description Main Target Muscles Quads Secondary Target Muscles Calves, Glutes, Hamstrings, Groin, Hip Flexors, Outer Thighs Workout Type Strength Gym Gear None Fitness Level Intermediate Compound/Isolated Compound Power Move Push Target Muscles: Quads Frog Hops Overview This workout targets the quads and, to a lesser extent, the calves, glutes, hamstrings, groin, hip flexors and outer thighs. It's known as calisthenics and plyometrics exercise. Learning frog hop is easy and is designed for people with intermediate levels of fitness and exercise experience. You can learn this workout with the help of an instructor. How to Do It? Start by standing with your feet together and your arms at your sides. Then, squat down low and jump up into the air, bringing your knees up to your chest as you go. Try to land softly on your feet. Repeat the jump as many times as you can. Frog Hop Tips Make sure to be in an upright position before doing the squat. Bend, put a little pressure on your knees and land your feet slightly while you jump.

Exercise Description Main Target Muscles Traps Secondary Target Muscles Abs, Adductors, Biceps, Calves, Glutes, Hamstrings, Quads, Shoulders, Upper Back Workout Type Weightlifting Gym Gear Barbell Fitness Level Beginner Compound/Isolated Compound Power Move Pull Target Muscles: Traps Sumo Deadlift to High Pull Overview Sumo High Pull is a high variation; an exercise practiced to focus on the muscles of the traps and shoulders. In addition, it's a combination of a deadlift with an upright row. It targets the upper back and hamstrings. This workout is based on explosive movements, and traps respond well to such movements, which in return help in muscle growth. How to Do It? Add weights to the barbell and set it in front of you on the ground. Now stand by keeping your shins at a distance of 2 to 3 inches away from the barbell. Bend your knees, go down, and hold the barbell in the middle by keeping a space of 6 inches between your hands. Keep your feet 4 to 6 inches wider than your shoulders width apart. Now pull up the barbell by standing straight and holding it near your chin with the elbows pointed out. Lower the barbell to the hips, reverse the movement, push the hips back and hinge forward. Place the barbell on the floor, rest and repeat the reps as necessary. Sumo Deadlift to High Pull Tips The distance between legs ranges from individual to individual. Instead of wasting time calculating the stance width, check what feels good on your hips, giving you more power. The sumo pull is slightly different as it focuses on wedging your hips into the bar and getting them closer. Prevent the bars from drifting away by focusing on your lats. Squeeze the lats, keep the bars in a close position and allow them to travel in a straight way. The hips should be lower than the shoulders, allowing the knees to track over the floor. You can spread your feet apart to activate your glute muscles and balance your knee joints. Now comes the neck position. You can work in a neutral and slightly up position and choose the one that suits your body. Your toe angle will depend on the hip anatomy. So, adjust it accordingly. Make sure you hold the bars tightly. Hold it tightly as if trying to leave your fingerprints on it. Ensure your armpits are in the correct position so the bar can travel vertically. This way, the shins will become vertical and move off the way as your knees extend. Do not put the entire weight on the heels; instead, focus on driving through the whole foot. Your target should be 3 points, i-e, heel, big toe and little toe.

Exercise Description Main Target Muscles Glutes Secondary Target Muscles Biceps, Triceps, Quads, Abs, Upper and Lower Back Workout Type Strength Gym Gear Dumbbell Fitness Level Beginner Compound/Isolated Compound Power Move Pull Target Muscles: Glutes Right Arm Dumbbell Snatch Overview This exercise targets the glutes and some other parts of the body that include the biceps, triceps, quads, abs, and upper and lower back. The equipment needed to perform this exercise is dumbbells. As this workout targets different muscles of your body, it has a beneficial effect on strengthening endurance in your upper and lower body. How to Do It? Start by standing with your feet shoulder-width apart and a dumbbell in your right hand. Keeping your elbow close to your side, raise the dumbbell up until your arm is fully extended overhead. From here, explosively extend your hips and knees as you pull the weight up in front of your body. As the dumbbell reaches chest level, flip your wrist so that your palm is facing forward and catch the weight at the top of the movement. Lower the weight back down to the starting position and repeat for 8-10 reps before switching sides. Right Arm Dumbbell Snatch Tips Push your hips back and bend your knees while holding the dumbbell. Keep your chest up, and look forward. Push your hips forward, with your shoulders and chest moving up and back. Keep the dumbbells close to your body. When you pull the dumbbell to your shoulder level, keep your legs straight with your glutes squeezed. Then, you can pull the dumbbell above your head and then lower it down to ground level.

Exercise Description Main Target Muscles Quads Secondary Target Muscles Glutes, Hamstrings, Calves Workout Type Strength Gym Gear Box, Sturdy Bench, or Chair Fitness Level Beginner Compound/Isolated Compound Power Move Push Target Muscles: Quads, Glutes, Hamstrings, Calves Box Jumps Overview This move is best for those who are open to challenging workouts. The box jump is a plyometric move in which you must jump on a box from the floor. It targets your quads, glutes, hamstrings, and calves. These moves are for increasing the strength in your body. They help to increase your power and explosiveness. By doing box jumps, you'll gain more hops. In addition, this workout will help you burn more calories as well. How to Do It? Keep a box of short steps in front of you and stand with your shoulders and feet width apart. Slightly bend your knees, drop down and move your arms behind you. Now jump on the box with bent knees, allowing the arms to come before you. Jump back slightly onto the floor with knees bent. Repeat the procedure. Box Jump Tips Make sure the box you place in front of you is not too high in length. Bend your knees properly with arms out behind you. Jump carefully from floor to box and land your feet slightly on it. Avoid poor feet or knee alignment on landing.

Exercise Description Main Target Muscles Bicep Secondary Target Muscles None Workout Type Strength Gym Gear Machine Fitness Level Beginner Compound/Isolated Isolated Power Move Pull Target Muscle: Biceps Machine Bicep Curl Overview The machine bicep curl is an exercise that focuses on your upper arms and strengthens them. It is designed to give your muscles a well-defined shape. Strengthening your arm muscles, such as biceps and triceps, make you capable of lifting weights. In addition, you can perform this workout with the help of a bicep curl machine. How to Do It? Adjust the machine seat and ensure you align your elbows with the rotation axis. Your arms should be pressed against the pads when you sit on the machine. Now grab the handles with your hands facing upwards. Slowly curl the forearms until you squeeze the biceps at the top of the movement. Return your arms to the starting point. Repeat for desired numer of reps Machine Bicep Curl Tips Use a range of motion by allowing the weight to go as far as possible without hitting the stack. Control the weight and keep the rep timing slow. If you have a training mate, you can use a bicep machine for heavy negative curls.

Exercise Description Main Target Muscles Obliques Secondary Target Muscles Core, Shoulder, Back Workout Type Strength Gym Gear Kettlebell, Dumbbell Fitness Level Beginner Compound/Isolated Compound Power Move Rotational Target Muscles: Obliques and Core Kettlebell Russian Twists Overview The Russian twist is a common exercise that takes a strong place in ab workouts. It targets the oblique and gives your abs a defined shape. If you are looking for any workout move to get the perfect curves, you know what to rely on. The exercise also plays a key role in working on your core. It develops your abdominals' muscles, strengthens your core muscles, and improves your posture. You can add more challenges to exercise with the help of a kettlebell or a dumbbell. How to Do It Start by sitting on the floor, bending your knees and feet flat on the ground. Lean back so that your upper torso is at an angle of 45-degree with the floor. Keep your back straight. Position your hands in front of your chest and engage your core. If you use a dumbbell or kettlebell, hold it at the center. Lift your feet off the ground. Rotate your arms to one side. Go all out and move as far as you can. Do the same on the opposite side. Kettlebell Russian Twists Tips Lift your feet off the ground to make exercise more challenging. Hold the kettlebell to work on your oblique. Make sure that you do not drop the weight at any point. Your back and shoulders should be in one place throughout the exercise.

Exercise Description Main Target Muscles Core, Lower Rectus Abdominal Muscles Secondary Target Muscles Hip Flexors Force Type Pull Workout Type Cardiovascular Gym Gear Bodyweight Fitness Level Beginner Compound/Isolated Compound Targeted Muscles: Core Flutter Kicks Overview Exercises like flutter kick target your core muscles, particularly the lower rectus abdominal muscles and your hip flexors. They are carried out on dry land, although they resemble swimming strokes. You can carry out these exercises while lying on your back or if you wish to improve your back muscles while lying on your stomach. How to Do It? Lie down with your back to the ceiling. Put your hands beneath your buttocks. Lift the right leg off the floor just past hip height while keeping your lower back firmly planted on the floor. Lift the left leg just a few inches off the ground. Hold for 2 seconds, then change the leg positions and kick with a flutter. Lift your head and neck off the floor to make the exercise more challenging. Continue doing this for up to 30 seconds. Flutter Kicks Tips Keep your legs straight and together as you kick. Point your toes and keep your knees slightly bent. Keep your back and hips straight, and do not arch your back. Do not hold your breath while kicking; breathe regularly. Kick from the hip, not the knee. Practice regularly to improve your technique and increase your endurance.

Exercise Description Main Target Muscles Abs Secondary Target Muscles Obliques Workout Type Strength  Gym Gear Dumbbells, Kettlebell or None Fitness Level Beginner Compound/Isolated Isolated Power Move  Pull Target Muscle Group: Abs Sit-Ups Overview Sit ups are one of the most effective and common exercises for abs. They work by using your body weight to tone and strengthen your abdominal muscles. Sit ups can also help to improve your posture and relieve back pain. Sit-ups can be done as part of the ab exercise or total body workout. How To Do It? Simple Sit-ups Start by lying on your back with your knees bent and your feet flat on the floor. Place your hands behind your head and slowly curl your upper body towards your knees, keeping your lower back pressed firmly against the floor. Return to the starting position and repeat. Completion of the number of repetitions required. Sit-ups With Kettlebells Start by sitting on the ground with your knees bent and feet flat on the floor. Place the kettlebell in front of you, between your legs. Lie back onto the ground, keeping your back straight. Reach forward and grab the kettlebell with both hands, keeping your arms straight. From this position, lift the kettlebell up overhead and then back down again behind your head. Reverse the motion, bringing the kettlebell back up overhead, and then sit all the way up, contracting your abs as you do so. Return to the starting position and repeat for 12-15 reps. Sit Up Tips To improve your mind-muscle connection, exhale as if you are blowing out candles. You can choose to do more anti-extension or anti-rotation movements if your lower back is bothering you.

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