Bodyweight Squats
The sit-and-stand pattern you use all day, practiced on purpose. It builds stronger legs and makes chairs, stairs and the floor easier.
Bodyweight Sumo Squats
A wide-stance squat that strengthens your legs and inner thighs and helps open up tight hips.
Bodyweight Alternating Forward Lunges
A step-and-lower move that builds leg strength and balance one side at a time, like stepping off a curb.
Bodyweight Alternating Lateral Lunges
Side-to-side lunges that build leg strength and hip mobility in the sideways direction that everyday walking never trains.
Bodyweight Alternating Reverse Lunges
Stepping backward instead of forward is easier on your knees and balance. It's a friendly way to build leg strength.
Bodyweight Front-Foot-Elevated Split Squats
A split squat with your front foot on a low step, so you sink a little deeper. It builds leg strength and hip flexibility.
Bodyweight Lateral Box Step-Overs
Stepping sideways up and over a low box builds leg strength and balance for curbs, stairs and uneven ground.
Bodyweight Non-Alternating Lateral Lunges
A big step out to the side that builds leg strength. It keeps your hips moving well side to side, which most workouts skip.
Bodyweight Walking Lunges
Travels you across the floor one long step at a time. It builds leg strength and the balance you need for stairs and uneven ground.
Dumbbell Alternating Forward Lunges
Stepping forward into a lunge builds leg strength and balance. It trains you to land and stop with control, as you do on stairs and curbs.
Dumbbell Alternating Reverse Lunges
Stepping back instead of forward makes this lunge easier on the knees while building leg strength and balance.
Dumbbell Conventional Deadlifts
Teaches the safest way to lift something heavy from the ground, using your legs and hips with a flat back.
Dumbbell Front Squats
Holding the weights at your shoulders keeps your chest up and turns the sit-and-stand pattern into a strong leg builder.
Dumbbell Goblet Squats
Holding one weight at your chest keeps you upright. It's the easiest way to learn a deep, strong sit-and-stand pattern.
Dumbbell Goblet Sumo Squats
A wide-stance squat with the weight held at your chest. It helps you stay upright and sink deeper while strengthening your legs.
Dumbbell Squats
Adds weight to the everyday sit-and-stand pattern, building stronger legs and hips for stairs, lifting and rising from low seats.
Dumbbell Sumo Squats
A wide-stance squat with the weight hanging between your legs, adding load to build strong legs and inner thighs.