Step-Up:
Step-ups are more than just stepping onto a platform. They engage coordination, leg strength, core stability, and balance. Muscles involved include calves, hip flexors, quadriceps, abdominals, lower back, and glutes.
Lunge:
Lunges target quads, glutes, and hamstrings, benefiting sports performance and leg strength. They also enhance the ability to sit and stand, reducing joint stress.
Squats:
Squats target multiple muscle groups and stimulate the cardiovascular system. Proper form is crucial for maximum effectiveness and injury prevention.
Bent-Over Row:
Bent-over rows strengthen lower back, abs, hamstrings, glutes, upper back, and arms while improving spine mobility. This exercise mimics everyday activities requiring bending down.
Leg Press:
The leg press is unmatched for raw leg strength development. It aids in standing up from chairs and climbing stairs by strengthening quads.
Chest Press:
Chest presses target pectoralis muscles and anterior deltoids, improving upper body strength and heart health. It's beginner-friendly and effective for building chest muscles.
Plank:
Planks are excellent for seniors, building core strength and stability without straining the back. They target abs, shoulders, glutes, and hips, enhancing overall stability.