Back Plank And Shoulder Squat

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The back plank and shoulder squat workout is a bodyweight exercise that primarily targets the quads, lower back, and glutes.

By using your own bodyweight, you engage these muscles without overstating the effect on secondary muscles.

Start by lying on your back with your legs extended and your arms by your sides.
Bend your knees and place your feet flat on the ground, hip-width apart.
Engage your core and lift your hips off the ground, creating a straight line from your knees to your shoulders.
Hold this position for a few seconds, squeezing your glutes and engaging your shoulder muscles.
Lower your hips back down to the ground, returning to the starting position.

Start by lying flat on your back with your legs extended and arms by your sides. Engage your core and squeeze your glutes to lift your hips off the ground into a back plank position.
Keep your shoulders back and down, and your neck relaxed. Focus on pushing through your heels to engage your quads, lower back, and glutes.
Hold the back plank position for a few seconds, making sure to keep your body in a straight line from your head to your heels. Avoid sagging or arching your back.
Next, transition into a shoulder squat by bending your knees and bringing your feet flat on the ground. Keep your feet hip-width apart and toes pointing slightly outward.
As you squat down, focus on pushing your knees out and keeping your chest up. This will help engage your quads, lower back, and glutes even more.
Go as low as you can while maintaining proper form, aiming to have your thighs parallel to the ground. Keep your weight in your heels and avoid letting your knees go past your toes.
Finally, push through your heels to stand back up, squeezing your glutes at the top. Repeat the back plank and shoulder squat exercises for a challenging full-body workout.