Legs — squat, hinge & single-leg

The big lower-body lifts: squats, hip hinges and single-leg work that drive most of your strength and muscle.

• Back squat

  The classic barbell squat — a cornerstone lower-body strength lift.

• Bulgarian split squat

  A single-leg squat that builds the quads and glutes and exposes imbalances.

• Conventional deadlift

  A full-body pull from the floor — one of the best total strength builders.

• Front squat

  A squat with the bar on the front of the shoulders — quad-focused and upright.

• Hip thrust

  A hip-extension movement that loads the glutes directly.

• Romanian deadlift

  A hip-hinge that targets the hamstrings and glutes through the stretch.