Squeeze the glute and keep the knee in line with your hip and your ankle. This is one rep. Alternate sides. Mix and match the moves below and get started! Braun offers these extra tips for scheduling your lower-body workouts: The right weight for lower-body exercises will be different for everyone. So…. From a kneeling position, with your butt resting on your heels and the tops of your feet on the floor, hold a heavy dumbbell at your chest with both hands. If you’re interested in learning more about a story, you may find clickable links to the sources within the article or below in the source section. Health, Furthermore by Equinox, Cosmopolitan, Daily Burn, and Girls Gone Strong. Then, slide your feet back to the starting position. Squeeze your entire core, your glutes, and your quads, and tuck your butt under a … Advertisement - Continue Reading Below. Engaging your core, back, and glutes, hinge your hips forward to lower the weights down your legs until your torso is parallel to the floor. Plus, you can do them from the comfort of your own home — all you need for this upper-body dumbbell workout are dumbbells (or resistance bands) and a bench or stability ball. Most exercises used to strengthen the lower back work other muscle groups as well. Place the toes of your left foot on the bench behind you. 1. Keeping your chest up and shoulders back, push your body up with your left leg until it’s straight (keep your right foot elevated). The “Superman” movement, which targets the muscles that run the length of the back, imposes a nasty 1,400 lbs of pressure on the hyperextended spine, making it an especially problematic exercise for anyone, with or without back trouble, to perform. At first glance, this exercise might look easy, but after a few reps, you should feel a burn in your hamstrings. 3. You can do variations of these lower-body movements in a single workout or spread them throughout the week, Braun says. Take a step forward, dropping your hips until both knees are are parallel with the hips, quads perpendicular to the shins. You want to avoid lifting your hips too high so your low back doesn't arch. Keeping your back flat, your core engaged, and your left knee slightly bent, raise your right leg off the floor a few inches and hinge forward at your hips until your torso is as close to parallel with the floor as possible. Equipment: 1 heavy dumbbell, 1 pair of medium-heavy weights, a yoga mat, and a pair of gliders or small hand towels. For example, when doing a deadlift, activating your abs is key to protecting your lower back and keeping your spine safe," he explains. Not only does exercising help the body stay fit and healthy, it enables seniors to prevent disease and maintain independence. Choose any moves you like, but begin with compound (multi-joint) and bilateral (working both sides of your body) exercises that hit your glutes, quadriceps, and hamstrings. We may earn commission from links on this page, but we only recommend products we back. For most people, simply drinking plenty of water is sufficient. This variation of the lunge gets your quads and glutes in gear while challenging your balance. Follow her on Twitter. Hold the position for a beat, and then lower and lift, and repeat. Keep a slight bend in the knees and pull your shoulders back—and not hunched over. Here’s What Sugar Really Does to Your Brain, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. If at first you need support, hold on to something sturdy. Ready to get in your best lower-body workout ever? While it depends on your goals, you should “do lower-body exercises a minimum of twice per week, or up to four times a week,” he says. ALO Yoga Unity 2-in-1 Shorts in Hunter/Dary Grey Marl, ALO Yoga Amplify Seamless Muscle Tank in Hunter Heather, APL's Men's Techloom Breeze Knit Lace-Up Sneakers, Try This 15-Minute Upper-Body Workout at Home, 10-Minute Inner-Thigh Workout You Can Do At Home. Keeping your core engaged, raise your left heel as high as possible. Completing a lower body workout can help you look and feel great, but it can also help you engage more fully with your daily activities and keep you healthier in the long run. Exercises to improve your balance include Tai Chi, a “moving meditation” that involves shifting the body slowly, gently, and precisely, while breathing deeply. Lie flat on a yoga mat with one leg lifted into the air. Keeping your back flat, chest up, and core braced, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor. Continue for reps, then switch sides and repeat. Your left knee should hover an inch or two above the floor. Programming for the above-knee amputee athlete is a unique challenge. But in order to accomplish this, we need to pick the right exercises. Regular exercise has numerous benefits, especially for seniors. Dumbbell goblet squat. "When you're training with certain leg exercises, proper form requires things like core engagement to ensure safe and full range of motion. Reaching this level of fatigue will help you build strength, muscle size, and endurance. Slowly lower your body until your left thigh is parallel with the floor and your right knee is bent 90 degrees, just above the floor. Wrap a towel around the foot of the leg in the air. If you see the fact checked button, that means that the article has been reviewed by an accredited Openfit expert. This variation of a glute bridge turns up the intensity by not dropping your hips to the ground. To make this move more challenging, lift your toes off the floor and press on your heels. Keeping your abs engaged and your feet together, raise your left knee as high as you can while keeping your feet together and your right hip on the floor. Pause, and then lower your body back to the starting position under control. Squeezing your glutes, press your hips up off the mat. How to do deadlifts: Stand with your feet hip-distance apart and hold a dumbbell in each hand with a pronated (hands facing thighs) grip. Then, without dropping your hips, slide your feet forward to fully extend and straighten your legs. Reach one forward over the front leg and the other back over the back leg. Include a mix of the big three lower-body movement patterns (squats, hip hinges, and lunges). Keep the chest open and do not lean forward. Bend your knees while keeping your shoulders and chest upright. That said, knowing the importance of your lower body and working it the right way are two separate matters. Holding a dumbbell in your left hand, stand with the ball of your left foot on an elevated surface, with your left heel hanging off. Wrap a resistance loop around your ankles and lie on your right side, propping yourself up on your right forearm. This applies no matter how often you do lower-body workouts. Pushing your hips back, slowly lower your butt back down onto your heels, and repeat for reps. Loop a resistance band around your left foot, and grip it with your right hand as you rise up to stand up straight with your feet hip-width apart and your knees slightly bent. Hold a dumbbell vertically in front of your chest, cupping the top end in both hands. Stand tall holding a pair of dumbbells at arm’s length by your sides (palms in) with your feet hip-width apart. Keep your legs straight and stacked on top of each other and your toes pointed forward. Many lower-body strength exercises also will improve your balance. Building your lower body isn’t all squats and lunges, however. The lower you sink in the lunge, the harder the move will be. Keep your chest lifted and core engaged. Find more workouts for your lower body on Openfit! Holding the towel, pull the leg toward the body. Extend your arms up toward the ceiling in front of your chest. Keep your arms by your sides with your palms pressing on the floor. Liles recommends doing leg workouts three to five times a week, depending on your combination of strength, conditioning, and other modalities. 15 At-Home Leg And Hip Exercises For Women . So how many times should you work out your legs? This is a safe lower-body exercise that focuses on the glutes, hamstrings and, adductors, making it great not only for your rear end but also your upper and inner thighs. How to do calf raises: Stand with your feet together and hold a dumbbell in each hand by your sides. Then, press your heels to stand back up. Draw your knees in toward your body until your feet are in line with your butt. The best exercises for the lower abs strengthen your abdominal wall without stooping the upper body forward, compressing the lower spinal segments, or weakening the pelvic floor. Keeping your chest up, shoulders back, core braced (imagine someone is about to hit you in the gut), and back flat, take a large step forward with your right foot. Although sit ups , diagonal crunches (elbow to opposite knee) and double leg lifts are popular in the gymnasium and sporting cultures they can cause a low back problem, or at the very least make an existing one worse. Keep your head on the floor and eyes focused on the ceiling. Related: 10 Lower Body Exercises To Combat Knee Pain. The 11 Best Lower-Body Exercises; The 8 Best Upper-Body – Push Exercises; The 7 Best Upper-Body – Pull Exercises; The 11 Best Core Exercises; 5 Full-Body Exercises (Dynamic Movements) How to Build a Bodyweight Workout; Plus, we’ll pull it all together at the end so you can create a complete bodyweight workout routine! Therefore the lower back should be worked in with legs, lower body or hamstrings. Stand tall with your feet hip-width apart holding a pair of dumbbells at arm’s length by your sides, palms in. How to do a glute bridge: Lie flat on your back on a yoga mat with your knees bent and feet flat on the floor hip-distance apart. This isn’t to say that you need to do standard barbell back squats and barbell lunges every week. Keep a slight bend in the knees and pull your shoulders back—and not hunched over. Your heels should be pressing on the gliders. If you're doing strength training, for example, lift lighter weights or do fewer reps or sets. Continue alternating legs with each rep. Here, we’ll help bridge that gap so you can become a pro at training the muscles in your lower half. If you stop exercising for a while, drop back to a lower level of exercise initially. Many people call your core your foundation of strength, but Liles says your legs are its support center because your muscles work in tandem with each other to complete a movement. Then push your body back up to return to a … Every body needs a strong foundation. Very few exercises work for lower-body stability quite like the lunge. Short on time? bike legs, The Hundred Pilates) Guidelines For Safe Core Exercises With Osteoporosis. From your butt to your thighs to your calves, this lower-body workout will hit every muscle in your bottom half—and then some. "You want to give them at least a day to recover and rebuild the muscle fibers from lifting," he says. Bend your knees and plant your feet flat on the floor. Stand with your feet hip-width apart. Just avoid working the same muscle group on back-to-back days. This intermediate-advanced lower body prenatal barre workout is designed for my beautiful preggos in the first and second trimesters! K. Aleisha Fetters is an experienced nutrition and fitness writer and Certified Strength and Conditioning Specialist. Stand tall holding a pair of dumbbells at arm’s length by your sides, and place your left foot on a bench so that your hip, knee, and ankle are all bent 90 degrees. Depending on your set up. There are two types of injuries in weightlifting, acute and chronic. This is your starting position. However, he doesn't recommend doing the same type of leg exercises on back-to-back days, like doing deadlifts today and tomorrow. Bend your elbows and begin to lower … Deadlifts are one of the most potent and overall best strength exercises one can perform. (As you lower, your right leg kicks back.) You want to go extra heavy on the weight with this exercise to get the most out of it, but be sure to maintain proper form. These are the main muscles that will contribute to the “aesthetic” of your lower body – and each muscle should be strengthened and grown in proportion to the others. Place your left hand on your left hip to ensure it doesn’t tilt backward. Use a combination of moderate to heavy weights for 3-4 sets of 6-12 reps, and light to moderate weights for 3-4 sets of 12-20 reps. Reverse the movement to return to the starting position. 9 Upper Body Exercises For Your Next Workout. Your body should form one straight line from your shoulders to your heels. Lower your bottom so you sit down. Do this lower-body workout designed by Liles at least three days a week. Keeping your right leg straight and right foot on the floor, step to the left side with your left leg, then push your hips back as you bend your left knee. Your right hand should lower down as it holds the band, and your left arm can be out to the side for balance. Here are 15 best at-home exercises you can do to get toned and strong legs and hips. Prevention participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Lie on your back, arms down by your sides. Slowly lower your heels back down to the ground, and repeat. While building strength, they can also... You don't always need to lift heavy to get lean and toned legs. Keeping your torso upright and your core engaged, lower your body until your right thigh is parallel to the ground. How to do a lateral lunge: Stand with your feet together and hold a medium-heavy set of dumbbells. Repeat, this time stepping forward with your left foot. Stand with your feet hip-width apart holding a pair of dumbbells at your sides. Return to a single-leg standing position and repeat the move, completing all reps on your left leg before switching sides. One tip is to modify the exercise by doing pushups … If what you're feeling, though, is a more general achiness and discomfort that's exacerbated by lower-body exercises, building up the surrounding muscles may make a … Keeping your chest up, shoulders back, and core engaged, squeeze your glutes as you push your hips forward to full extension, shifting your weight onto your knees. While there is no 'best' lower back workout, there certainly are some exercises which are the best to develop the lower … And while you're sorting your back out, use these exercises to maintain that coveted lower-body strength. During this movement, your lumbar spine (low back) should remain stable and stiff and the movement should come directly from your hips. Try: Deadlifts. "Your legs are the wheels that carry you through the day, so you want them to be strong," says Gerren Liles, one of the founding trainers of MIRROR, a full-length mirror that streams 50+ live workouts each week and has an extensive library of on-demand workouts. Start with feet shoulder-width apart. However, one should always be careful while doing them since improper pushups can lead to lower back and shoulder pain. More on Strengthening the Lower Body. Proper stretching of your quads can prevent lots of pain in other parts of your body. This approach, of hitting each movement pattern or muscle group equally, will help prevent muscular imbalances to keep your lower body healthy and injury-free. One of the safest gym exercises out there, pushups can virtually be done anywhere and can be done in a variety of ways. Why trust us? Begin with 3 sets of 10 repetitions and work your way up to 3 sets of 30 repetitions; Add ankle weights for added exercise intensity. With each piece of content we produce, our goal is to provide you with actionable, digestible, and accessible information you can trust. Stand with your feet hip- to shoulder-width apart. Ideally, you should finish your last set of each exercise unable to perform any extra reps. To perform the seated lower back rotational stretch: Sit on a stool or chair without arms, keeping the feet flat on the floor. Pause, and then push yourself back up to the starting position. Come Alive With Deadlifts. Push off with your right foot to come back to the starting position while keeping your left foot on the floor. Keeping your back flat and elbows pointed down, push your hips back and lower your body until your thighs are at least parallel to the ground. Lie on your right side with your feet and hips stacked, your knees bent 90 degrees, and your head resting on your right arm. At Openfit, we take facts seriously. Double leg raise exercises (e.g. Pause, and then push back up to the starting position. So great, in fact, that you should be doing both on a weekly basis if you want to get the most out of your legs. Chronic injuries are defined as "failures of biological structures caused by forces which are less than the stress limits of the structure, but where the structure has lost its normal resistance to withstand loads, typically because of repeated l… To allow adequate recovery between workouts, go with. Start in a plank position. Hold for 1 second, squeezing your glutes at the top of the move, before slowly lowering your left knee to the starting position. Lift your heels off the floor, balancing on your toes. Pause, and then slowly push yourself back up to the starting position. "Your legs will often get quite the workout, whether it's through pure strength training or in a variety of formats, like HIIT, yoga, and barre," Liles says. After all, stronger calves are sexier calves and here’s how you can get stronger calves: Stand upright and hold a dumbbell in each hand Stand with your feet hip- to shoulder-width apart. If you're looking for... Add some of these quad-strengthening exercises to your next leg day! Aim for two to three total-body workouts per week (that combine upper-body and lower-body exercises). Sit tall on a bench or chair with your feet flat on the ground holding two heavy dumbbells on top of your knees. Slowly lower your heel down onto the raised surface until you feel a stretch in your calf. Acute injuries are defined as "failures of biological structures caused by forces greater than the stress limits of the healthy tissue," and are associated with sudden and overwhelming forces and faulty execution. Tip: We’ve divided these lower-body exercises by major movement pattern (aka the squat, the hip hinge, and the lunge) to make it even easier to design a new lower-body workout. Keeping your core engaged, lift your heels off the ground as high as possible. Stand in front of a chair with your feet as far apart as your hips. Avoid caving your knees inward and lifting your heels or toes up. This ensures you’re working your lower body frequently enough to effectively strengthen your muscles. The Optimal Lower Body Workout Exercise 1 – … Pause and, pushing forcefully off your left foot, reverse the movement, taking a large step forward to return to the starting position. Try not to go more than three days without training your lower body. Keeping your back flat and elbows pointed down, push your hips back and lower your body until your thighs are at least parallel to the ground. Your core should be tight, shoulders pulled down and back, and your neck neutral. Products are manufactured and sold by a third party. Stand facing away from a bench, holding a pair of dumbbells at arm’s length by your sides. This compound exercise does double duty of working two major muscle groups: your legs and core. Pause, then push yourself back up to the starting position. An exaggeration of the act of stepping, lunges reinforce stability and provide functional strength you’ll use every day of your life. Keep your weight centered in the lunge. Out of your entire lower body, your calves are probably the last thing you think about, but this exercise helps you isolate them. Pause for a moment and then bring your hips back down to the mat. She has written for print and online publications including TIME, Women’s Health, Men’s Health, Runner’s World, SELF, SHAPE, U.S. News & World Report, Weight Watchers, Men’s Fitness, Yahoo! To create an effective lower-body workout routine, start with your biggest muscle groups. Pressing down firmly on your feet, sit into a squat, pushing your butt back and down. What are generally considered foundational lower body exercises like bilateral squats and deadlifts often prove contraindicated due to the amputee’s altered anatomy and proprioception.On the affected side, the amputee is missing all ankle and knee musculature, of course. Keeping them lifted throughout the entire movement challenges you to move your feet with control and embrace the burn. This trio also builds functional strength so you can to perform day-to-day feats of strength, like making it through your final round of squats or climbing the stairs while carrying your groceries. He also usually lacks dorsiflexion range of motion on that side, so when he squats, his pros… But you can prevent the arching by activating your core as well when you lift your hips up. How to do a goblet squat: Stand with your feet hip-distance apart and hold one end of a dumbbell with both hands with your elbows pointing down. Get started for free today. If you want to give your booty a little lift and your knees are bugging you, deadlifts might be your new best friend. Do equal reps on both legs. Lower the weights on either side of your left knee until your left thigh is parallel to the floor. Get started with any of the above exercises today. Lower Body Stretching Routine Start improving your flexibility today with the help of this lower body stretching routine. While in the low lunge, open your arms out at shoulder height. Hold for a few seconds and then bring your heels back down to the ground. Safe Exercises for Males Over 70. Keeping your chest up and your core engaged, take a large step backward with your right foot. Whether you want to increase your sports performance, lose weight, or just make everyday movement easier, strengthening your lower body is key. For example, train your lower body on Monday, do upper body pushing patterns on Tuesday, train the lower body again on Wednesday, and then do upper body pulling patterns on Thursday. Hold a dumbbell vertically in front of your chest, cupping the top end in both hands. Keeping your back flat and your core engaged, step your left foot behind and outside your right foot, lowering your hips until your right thigh is parallel with the floor, lowering the weight as you step your left foot behind you. The beauty of a goblet squat is that holding a weight forces you to keep your torso upright, making you engage your core. Examples of balance exercises Try standing on one foot, then the other. Grab some medium to heavy weights, and join group fitness instructor Raneir Pollard as he kicks your butt — in the best way — as you kick your legs. That’s why you should regularly include lower-body exercises in your workout routine, says Cody Braun, CPT — Assistant Manager, Fitness at Openfit. As an associate, Openfit may earn commissions from qualifying purchases on this site. So here are eight safe, low-impact exercises to get you started. Stand with your feet hip to shoulder-width apart, holding a pair of dumbbells at arm’s length by your sides. Then, straighten your legs to stand back up to the starting position. Perform equal reps on both legs. Apparel: ALO Yoga Unity 2-in-1 Shorts in Hunter/Dary Grey Marl, ALO Yoga Amplify Seamless Muscle Tank in Hunter Heather, and APL's Men's Techloom Breeze Knit Lace-Up Sneakers. Add these leg, hip, and glute stretches at the end of your workout routine to reduce the risk of injuries, relax the muscles, and improve joint range of motion. Garry Wade/Getty Images. Lower your body until your front thigh is parallel to the ground and your rear knee is bent 90 degrees (it should hover a couple inches above the floor). Stretch first thing in the AM . Note: If you have lower back pain or knee pain, or if you are pregnant, talk to your doctor before doing any. After you’ve completed your set, switch sides, performing equal reps on each leg. Tiffany Ayuda, a senior editor at Prevention and certified personal trainer through the American Council on Exercise, has specialized in fitness, health, and general wellness topics in her previously editorial roles at Life by Daily Burn, Everyday Health, and South Beach Diet. As you progress and get stronger, end the movement with a leg lift, bringing your lunging leg to chest height. Belt Squats . Raise bent leg up, squeeze Glute for 2 seconds, then lower leg to starting position. They’ll forever be great exercises for developing lower-body size and strength. Be sure both feet are firmly planted on the floor and toes are facing straight. Hold for 15–30 seconds. Squeezing your glutes, press your hips up off the mat. Then, straighten your legs to stand back up to the starting position. Pause, and then reverse the movement to return to the starting position. We mean the basic movements of squats and lunges, for which there are many variations. This list of upper-body exercises will help you build the upper body you’ve always wanted. You may be able to find more information about this and similar content at piano.io, The Best Balance Exercises to Build Stability, Watch Halle Berry Use Her Son as Weight in Workout, Tamra Judge Shared Her Lower-Body Workout, Brooke Shields Shared a New Lower-Body Workout, Try This Quick Arm Workout in Your Backyard, Gabrielle Union, 47, Shares At-Home Workout. Take a big step to your right side and lower down into a lunge, hinging forward at the hips and keeping your chest lifted. How to do hamstring curls: Lie flat on your back on a yoga mat with your knees bent and your feet on a pair of gliders or small hand towels hip-distance apart. Keep scrolling! Your calves play an important role in mobility and stability, so it’s worth adding some dumbbell exercises that farget the area. With minimal equipment, this at-home workout will shape your glutes, thighs, and calves. Thankfully, you can tone up and strengthen your lower body with the right exercises , , . Pretending that you are about to sit down in a chair can strengthen your entire lower body. If you use a weight, hold it in front of your chest, as you did with the goblet squat. Pull in through your navel to brace your core muscles and then squeeze your glutes to press your hips up so your body forms a straight line — no arching — from knees to shoulders. Do not let your front knee cave inward. , Daily burn, and lunges, however workout or spread them throughout the entire movement you... Forces you to keep your torso upright, making you engage your core should be tight, pulled! And rebuild the muscle fibers from lifting, '' he says slide your feet firmly. 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By an accredited Openfit expert that said, knowing the importance of your life while! One forward over the back leg does n't recommend doing the same muscle group on days. Lunges reinforce stability and provide functional strength you ’ ll help bridge that so. Workout routine, Start with your feet together and hold a medium-heavy set of each other and core. Palms in embrace the burn reaching this level of exercise initially length by your sides standing and. Equal reps on each leg recovery between workouts, go with at least day! And lift, and endurance down and back, arms down by your sides combination! Thighs, and lunges, however heel as high as possible experienced nutrition and fitness writer and strength... Hold for a beat, and then push yourself back up to the starting.. Preggos in the knees and pull your shoulders and chest upright extend and straighten legs. Exercises,, gets your quads, and calves upper-body and lower-body exercises help! Lower the weights on either side of your knees isn ’ t squats.