to exercise your glutes, hamstrings, and quads. Stand straight with your feet slightly apart. Hold a dumbbell in each hand, with your palms facing towards your body. Slightly bend your legs, lowering the weights down in front of your body until they reach your knees. Slowly rise back to a standing position. Do about 2-3 sets of 6-12 reps each if you are using heavier weights and 12-15 repetitions if you are using lighter weights. Lie back on a bench and position yourself under a racked barbell. Plant your feet flat on the ground. Arch your back slightly to keep a neutral spine. Grip the bar tightly and push up to remove the bar from the rack. Slowly lower the bar towards your chest before pushing up again. Do 2-3 sets of 6-12 repetitions each if you want to build muscle. Aim for 2-3 sets of 12-15  reps if you want to work on endurance. Stand with your feet shoulder-width apart. Grasp a dumbbell in each hand, with your arms straight down in front of your body. With your knees slightly bent and your back straight, lean forward while keeping your abs tight and your chest facing down. Bend your elbows to pull the dumbbells up until your  shoulders squeeze together. Hold for a second before slowly lowering them back down. With heavier weights, repeat this exercise 6-12 times for 2-5 sets. If you use lighter weights, go for 2-3 sets of 12-15 repetitions. Hold the dumbbell at shoulder height with your arm bent. This is the starting position. Slowly extend your arm up until it is straight. Keep your shoulder down while you do this; do not lift it towards your ear. Hold this pose for a second before slowly lowering it down to starting position. With heavier weights, repeat this exercise 6-12 times on each arm for 2-5 sets. With lighter weights, do 2-3 sets of 12-15 reps for each arm. Hold a dumbbell in each hand. Stand with your feet shoulder-width apart. Lower yourself by bending your knees, but keep your back straight. Your knees should be straight over your toes. Once your thighs are parallel to the ground, rise back up slowly to a standing position.  You can hold the dumbbells straight out in front of your or straight down your sides. Don't move your arms as you squat. Do 2-3 sets of 6-12 repetitions if you are using heavy weights. Aim for 2-3 sets of 12-15  reps if you are using light weights. Squats will work your glutes, hamstrings, quads, and adductors. While standing, hold a dumbbell in each hand. Step forward with 1 leg while keeping the other leg back. As you do this, lower your hips towards the floor.  Your knees should be bent at 90-degree angles. Move your legs back into a standing position. Do 2-3 sets of 6-12 repetitions with heavy weights or 2-3 sets of 12-15  reps with light weights.
Try deadlifts Do a bench press to strengthen your chest, front shoulders, and back. Perform dumbbell rows to help your abs, shoulders, back, and biceps. Do a single-arm dumbbell press to work your arms and shoulders. Add dumbbells to squats for a good lower body workout. Hold dumbbells while doing lunges to help your thighs and glutes.