Equipment: Bodyweight, Pad for knee if needed Progression: Beginner If you found this exercise too easy, you can progress with weight as shown in Offset Goblet Split Squat. Description: Set up in a half kneel position with knee above front ankle and back knee directly below the hip. Focus on driving through the front leg and squeezing the glute while exhaling as you stand up.

Equipment: Kettlebell (can substitute for Dumbbell) Progression: Intermediate Description: Set up with right knee down and left leg in front. Grab kettlebell in left hand. Drive left foot into the floor and squeeze left glute as you stand. Repeat on opposite side.

Equipment: Bodyweight (can add weight as you get more comfortable) Progression: Beginner If you enjoyed this exercise, you might want to try the progression Squat Jumps. Description: Keep chest up, push knees out, stay tall through spine, don't round back. Extend your arms overhead, keeping your chest up as you squat down. Use glutes to extend the hips on the way up. Exhale as you stand.

Equipment: Bodyweight Progression: Beginner If you found this exercise too easy, you may want to take a look at Goblet Squat. If you find your chest collapsing forward and need to work on form, we suggest looking at Squat with Arms Overhead. Description: Standing tall with your spine long, core engaged and feet pointing forward. Initiate the move from your hips as if you are sitting back into a chair. Your back should remain neutral and your heels should stay flat on the ground throughout. Once your knees reach 90 degrees drive through your heels to return to the standing position.

Equipment: Kettlebell (can substitute for Dumbbell) Progression: Intermediate Description: Keep chest up, push knees out, stay tall through spine, don't round back. Use glutes to extend the hips on the way up. Exhale as you stand.

Equipment: Kettlebell (can substitute for Dumbbell) Progression: Intermediate Description: Hold a weight in the racked position while doing a Goblet Squat. Don't let the weight change your body position, keeping your knees wide and chest up.

Equipment: Bodyweight, Box Progression: Beginner Description: Start tall. Initiate movement by sitting back into hip toward the box. Drive foot through the floor and squeeze glute to return to standing.

Equipment: Bodyweight, Wall Progression: Beginner Description: Place hips, back and head against the wall. Sit back until knees are bent at 90 degrees. Hold position for set amount of time.

Equipment: Bodyweight (can add weight as you progress) Progression: Beginner Description: Set up with right knee down and left leg in front. Lift slightly off the ground and hold for directed amount of time. Repeat on opposite side.