Beginner
Miners
Quadriceps

- Get into a squat position, with the back of your elbows resting on your knees.
- Extend your legs so that your hands move towards your feet.
- Return to the starting position to complete one repetition.
You may also like

Explosive bulgarian squat
Intermediate
Glutes ∙ Hamstrings ∙ Quadriceps

Single leg box step-ups
Beginner
HipFlexors ∙ Glutes ∙ Hamstrings ∙ Quadriceps

Isometric deep squat
Beginner
Quadriceps ∙ Glutes

Burpees
Beginner
Triceps ∙ Quadriceps ∙ Abs ∙ HipFlexors ∙ LowerChest ∙ Calves ∙ Glutes ∙ Lumbar

Upper-body rotation
Beginner
Quadriceps ∙ Abs ∙ Obliques ∙ Glutes ∙ Hamstrings ∙ HipFlexors

Kettlebell swing
Intermediate
Lumbar ∙ Glutes ∙ Hamstrings ∙ AnteriorDeltoid ∙ LowerChest ∙ UpperChest ∙ Quadriceps ∙ UpperTrapezius