1. Start by standing in front of a sturdy bench or step, holding a dumbbell in each hand by your sides.

2. Place one foot onto the bench or step, pressing through your heel to lift your body up onto the step. Keep your core engaged and your shoulders back as you step up.

3. Lower yourself back down to the starting position, using the same foot to step down. Repeat for the desired number of repetitions before switching to the other leg.

1. Stand in the hack squat machine with your feet shoulder-width apart and your back against the pad. Your shoulders should be under the shoulder pads and your hands should be gripping the handles.

2. Slowly lower yourself down by bending your knees, making sure to keep your back straight and your chest up. Go as low as you can without letting your heels come off the platform.

3. Push through your heels to lift the weight back up to the starting position, straightening your legs as you stand up.

1. Start by sitting on the ground with your upper back against a sturdy bench or box. Your knees should be bent with your feet firmly planted on the ground.

2. Place a barbell across your lap, just below your hip bones. You can use a padded bar or wrap a towel around the bar to make it more comfortable.

3. Tighten your core and drive your hips up towards the ceiling, pushing your feet into the ground to activate your glutes.

4. Pause at the top of the movement, squeezing your glutes for a second or two.

5. Slowly lower your hips back down to the ground and repeat for the desired number of repetitions.

1. Start by holding a dumbbell in each hand. Stand up straight with your feet shoulder-width apart.

2. Take a big step forward with your left foot and lower your body until your left thigh is parallel to the ground and your right knee is just above the floor. Keep your torso upright and your chest out.

3. Push back up with your left foot to return to the starting position.

4. Perform the desired number of repetitions before switching legs.

1. Stand with feet slightly apart, holding a dumbbell in each hand.

2. Slowly push yourself up onto the balls of your feet, squeezing your calf muscles as you lift your heels as high as you can.

3. Pause for a second at the top of the movement, then slowly lower your heels back down towards the ground.

4. Another option is to stand on a step and start the movement by lowering your heels toward the ground, feeling a stretch in your calves. (Make sure to keep your core tight and your back straight throughout the movement.)

1. Lie flat on your back with your arms extended behind your head and your legs straight out in front of you.

2. Engage your core muscles and lift your legs and upper body off the ground at the same time, forming a v-shape with your body.

3. Reach your hands towards your feet, keeping your arms straight and your shoulders off the ground.

4. Hold the position for a few seconds, then lower your upper and lower body back down to the ground.