TIP 1: GOBLET SQUAT
The goblet squat is considered a pushing leg move that emphasizes the glutes, hamstrings, quadriceps and core. This exercise also improves hip and ankle mobility in a low-risk move.
HOW TO DO IT:
Position your feet shoulder-width apart and turn your toes to 11 and 1 o’clock. Brace your core to maintain a natural curve in your lower back. Hold a dumbbell or kettlebell at your chest with your elbows pointing down. Bend your knees and slowly lower your hips, keeping the weight in contact with your upper chest at all times. Lower down until your hips are below your knees. Pause for two seconds at the bottom, then press into your heels and return to standing, moving slightly faster than your lowering speed.