4. Squats

Squats are the foundation of many workout routines, targeting the thighs, glutes, and core. Stand with feet shoulder-width apart, then lower as if sitting in a chair. Ensure your knees don’t go past your toes.

Why it’s effective: Squats are a compound movement, meaning they work multiple muscle groups simultaneously. They improve leg strength, flexibility, and even aid in joint health. For an added challenge, incorporate jump squats.

5. Lunges

Lunges are a versatile lower body exercise. Step forward with one leg, lowering until both knees are at a 90-degree angle. Push back to start and repeat with the other leg.

Why it’s effective: Lunges target the thighs, glutes, and calves. They also challenge balance and coordination, making them a holistic lower body workout. Introduce side or reverse lunges for variety.