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]]>3-in-1 Adjustable Dumbells
Unlike regular dumbells in the gym, the adjustable dumbells allow you to add and subtract weights according to what you need. As a result, you’ll be able to have just two dumbbell bars instead of a separate set of complete dumbells for each amount of weight that you need. What’s more, there are several adjustable dumbbell sets that come with extenders, turning your dumbells into a barbell, as well as a handle for you to create a kettlebell.
Resistance Bands
Thin, light, and foldable, resistance bands are the easiest gym equipment to store away when not in use. In addition to their compactness, resistance bands are also versatile tools that can be used to perform both upper-body and lower-body exercises.
Weighted Bracelets
Compact and stylish, weighted bracelets will make any home workout more challenging. While the weight they can contain is minimal, these bangles will help to condition and tone your muscles more than pure bodyweight exercises, especially after performing many reps.
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]]>Bulgarian Split Squat
This might remind you of a lunge, but it is actually a squat and is used to show you which leg is weaker. For this squat, you will need a bench and any sort of weight. You can use a dumbbell, kettlebell, or barbell. You will stand in front of the bench, put one foot up on the bench behind you and use the leg standing on the floor to drive the movement. The foot on the bench should not be taking the weight or pushing the motion. You will feel the burn in your thighs and glutes with this exercise.
The Sumo Squat
The sumo squat works on the side of the glutes and the inner thighs. You will want to stand on an elevated platform, either two steps or benches—in a wide stance and take a dumbbell in both hands and go as low as you can—without compensating your knees, holding the dumbbell between your legs. Since the range of motion is a little shorter, you can actually hold a higher weight than you would do with the goblet squat.
Back Barbell Squat
The back squat is the most popular of squats for strengthening the legs, core, and glutes. It can take time to reach a good depth and weight, but with a lot of mobility exercises and persistence you will reap the results with this exercise.
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]]>Start Small
As a free weight exercise, it’s incredibly important to work your way up with barbell back squats. So go ahead and start with very low weight, even just the bar, at first until you really master the correct form.
Look Forward
Be careful to avoid dropping your chin to your chest, as it can make you hunch forward and mess up your squat form.
Keep Your Chest Up
To avoid letting your spine flex while squatting, make sure to always keep your chest up when you squat.
Align Your Knees With Your Toes
With your feet shoulder-width apart and your toes turned out slightly, make sure that your knees stay in line with your toes during the whole squat, not caving inward.
Keep Your Heels Flat
Your weight should be in your heels and mid-foot when you squat. Having it too far forward will put too much pressure on your knees. If this is hard for you, you may need to work on your hamstring flexibility.
Breathe
Using your breath to brace your core can help you to be able to squat more weight. Take a deep breath before you lift and hold the air in your lungs as you lower into your squat. Exhale when you return to the start position.
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]]>Bench Press
This is one of the barbell exercises that is very popular among men and women. Lay down on a bench and get the barbell in your hands. Push it up with your hands and chest, until your arms are completely straight.
Barbell Lunges
Amp up your lunges by including a barbell. Put the barbell on your shoulders and keep it there while you’re doing the lunge movements. Make sure that your chest is straight and facing forward.
Barbell Squats
You should place your feet shoulder-width apart, take the barbell with your hands, and place it on the top part of the shoulders. The back should be straight. It’s a very beneficial exercise you can start doing with less weight, then increase.
BARBELL SQUATS
– here are some tips for barbell back squats
make sure the pegs are set at a good height for you. if you have to get on your tippy toes to get the bar off, it’s too high. set it lower so it’s easy to take the bar off and and put it back on 
NASM-CPTBarbell Deadlift
Start with feet at shoulder-width apart and stand straight up. Hold the barbell with your hands right in front of your thighs. Start bending the knees and bring the chest forward.
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