Glutes

– Squats
– Bulgarian split squats
– Hip thrusts/glute bridge
– Sumo deadlift
– Reverse lunges

Hamstrings

– Romanian Deadlift (RDL)
– Single leg arabesque
– Lying hamstring curl (gym needed)
– Glute-hamstring raises (gym needed)

Quads

– Lunges (static lunges)
– Wall hip raises
– Squats
– Step-ups
– Bulgarian split squat

Chest

– Push ups
– Dumbbell chest press

Back

– Single arm row
– Pull ups (gym needed)
– Seated row or cable row (gym needed)
– Supermans
– Reverse dumbbell fly

Shoulders

– Dumbbell shoulder press
– Dumbbell lateral raise
– Dumbbell front raise
– Dumbbell L-raise

Arms

– Bench dips
– Overhead dumbbell extension
– Dumbbell curls
– Dumbbell kickback

Calves

• Single or double leg calf raises (full stretch at the bottom of the rep, hold the contraction at the top)

These are just some of my top exercises for each muscle group, the full list is endless, but at the end of the day, the foundational exercises have been around for a long time for a reason.😊

What you always want to consider when choosing an exercise, is how effective will it be in achieving the desired outcome of stimulating the target muscle and expending as much energy as possible.