Back Plank And Squat

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

By using only bodyweight, this workout is effective in strengthening and toning these specific muscle groups.

While other muscles may be engaged as secondary muscles, the focus remains on the quads, glutes, and lower back.

Start by lying flat 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 moment, squeezing your glutes and engaging your hamstrings.
Lower your hips back down to the ground, returning to the starting position.
Repeat the movement for the desired number of repetitions.

Start by lying on your back with your legs extended and arms by your sides for the back plank.
Engage your core and lift your hips off the ground, creating a straight line from your head to your heels.
Squeeze your glutes and engage your quads to maintain stability and maximize muscle activation.
Hold the position for a few seconds, focusing on keeping your lower back engaged and avoiding any sagging.
For the squat exercise, stand with your feet shoulder-width apart and toes slightly turned out.
Lower your body by bending your knees and hips, keeping your chest up and weight on your heels.