Before doing weighted squats, try bodyweight ones. Bodyweight squats start with feet hip-width or shoulder-width apart and arms extended or at your sides.
Point your toes. Squat by bending your knees and pressing your hips back. Lower until your thighs are horizontal. Rise by pressing both feet.
Lunges begin with feet shoulder-width apart and a dumbbell in each hand. Bring one leg forward and plant it while bending your knees and lunging.
Keep your knees behind your toes and your back straight. Rise by pressing your front heel.
Dumbbell deadlifts demand palms-to-body weights. Stand shoulder-wide. Inhale and drop weights to your shins. Lift with both feet.
Standing under the bar starts this complicated exercise. Sweat App advises grabbing the bar with palms facing front and hands just outside shoulder-width.
Hang from the bar. Raise your chin to the pull-up bar by bending both elbows. Control your summit descent.
Last, lie flat on a bench with two dumbbells. Straighten arms above your body. Palms up.
Shoulder blades toward the bench, push both feet. Lower weights to chest by tucking elbows. Lift weights using your feet, chest, and arms.