Starting with a barbell in your hands at the front of your hips, place your feet hip-width apart.
Maintain a neutral back, push your hips back, and descend until your hamstrings start to stretch. Drive through your heels and take a step back to the beginning.
Step back far enough so your knees form two 90-degree angles at the bottom of the step, then use your forward leg to haul yourself back up.
Start with your feet straight and your posture broad. Push that knee out while you sit back into one hip. Continue on the opposite side.
Spread your toes slightly apart and take a shoulder-width stance. Throughout the exercise, keep your heels off the ground and your entire weight balanced on the balls of your feet.
Sitting back and separating your knees is how you begin a squat. Keep your lower back flat as you descend below parallel. Drive back up at the bottom, keeping your heels off the ground and your knees apart.
Kettlebell practice is the focus of the final strength training exercise for ladies to acquire toned legs. The first step in a kettlebell goblet squat is to grip the handle with both hands and hold it at your chest with your elbows bent underneath.
Spread your toes slightly apart and take a shoulder-width stance. Spread your knees apart and sit back to begin the exercise. Keep your lower back flat as you descend below parallel. Drive through your heels and maintain a distance between your knees at the bottom.