Squats strengthen the core, glutes, hamstrings, and quads. They're essential for daily movements like getting up from a chair. Incorporate them into any fitness routine for full-body benefits.

Lunges target the quadriceps, hamstrings, glutes, and calves. They also engage core muscles for stability. Start with feet hip-width apart, step forward, and bend both knees to 90 degrees.

Lateral lunges focus on inner and outer thighs, supporting hip mobility and flexibility. Stand with feet shoulder-width apart, step to the side, and bend the leading knee.

This exercise targets hamstrings, glutes, and lower back. Stand with feet hip-width apart, hold weights, and hinge at the hips, lowering the weights while keeping your back straight.

Hamstring curls isolate and strengthen the back of the thighs. Using a machine, lie face down and curl your legs towards your glutes. Control the movement back to the starting position.

Leg adduction targets inner thighs. Using a machine, sit and bring your legs together against resistance. This exercise improves inner thigh strength and lower-body balance.

A single-leg exercise targeting quadriceps, hamstrings, and glutes. Place one foot on an elevated surface, bend the front knee to 90 degrees, and keep the core engaged.

Step-ups enhance lower body strength and stability. Step onto a platform with one foot, bring the other up, then step down and alternate legs. Modify the height for difficulty.