Legs

1. Squats

How to do Squats:- 

Squats

    Stand tall with your back straight. Look straight with the arms extended in front of you and squeeze your glutes. Look straight ahead, keep your back straight and engage your core. Push your buttocks out and start bending your knees. Your weight should be on your heels and Not on your toes.


Benefits of Squats:- 

• It helps to build your leg muscles.
• It reduces the risk of injury.
• It helps to strengthen the muscles of your lower body.
• It helps boost athletic ability and strength.
  

Video:- https://www.youtube.com/watch?v=aclHkVaku9U

Jump Squats

2. Jump Squats

 How to do Jump Squat:- 
       Stand straight with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up. When you land, lower your body back into a squat position.






Benefits of Jump Squats:-

• It helps to burn calories and fat 
• It helps to maintain mobility and balance
• It boots sports performance

Video:- https://www.youtube.com/watch?v=CVaEhXotL7M




3. Split Squats

How to do Split Squats:- 

Split Squats

      Find a bench to step yourself. Place your back foot to the bench. Lower your thigh is almost horizontal, keeping your knee in line with your foot. Drive-up through your front heel back to the starting position and keep your movements measured. 



Benefits of Split Squats : -

• It improves core strengths.
• It gives you a better range of motion.
• It helps to reduce muscle imbalance.

Video:- https://www.youtube.com/watch?v=2C-uNgKwPLE        

Curtsy Lunge

4. Curtsy Lunge

 How to do Curtsy Lunge:-  
          Stand on your feet and look straight. Let your right knee bend in front and left knee bend in the back.
 


Benefits of Curtsy Lunge:- 

• It helps to improve your postures.
• It helps to build your leg muscles.
  

Video:-
https://www.youtube.com/watch?v=wzHjHs6jlIA






5. Pause Squats

Pause Squats

How to do Pause Squats:-       Stand straight and lift your both hands to 45 degrees and then bend your leg to and stay for 30 seconds.






Benefits of Pause Squats:- 

• It helps to build the strengths
• It supports muscles in the lower back
  

Video:-
https://www.youtube.com/watch?v=oAGwBRI0HNU