3Back Squat
Unlike the front squat, the back squat works out the posterior chain on the back of the body, especially the hamstrings and glutes. To begin with, stand with both feet shoulder-width apart and put a barbell on the traps. Make sure to look straight forward, the chest should stay proud, and the toes should head out slightly. Next, sit back to the hips and bend both knees to drop down to the ground. Move out the knees slightly and avoid collapsing in. Lower the body until the thighs are parallel to the floor and then return to the initial position. [5]
Deadlifts
The deadlift is one of the most common leg exercises. People tend to mistake it for the squat due to a similar position. However, they are different in terms of the targeted muscles. While the squat focuses on the calves, quads, and glutes, the deadlift mainly targets the hamstrings and glutes. To perform a deadlift, you should start by bending your hip and knees, keeping the back straight, and look forward so that the neck and trunk are aligned. Next, lower down the body to hold a weight, which can be a box, a kettlebell, or a barbell. Make sure the shoulders are higher than the hips to prepare your body for lifting the weight. Keep a neutral spine and squeeze the shoulder blades before contracting the glutes to lift the weight. Lastly, return to the initial position. [6]
