Barbell Back Squat: The back squat is one of the easiest lower body exercises to set up, and it works most of the muscles in your legs, core, and lower back. With a barbell across your shoulders, squat down until your upper leg is at least parallel to the ground. Make sure your knees are in line with your toes throughout the exercise. Leg Press: The leg press is another easy exercise to set up, and it works primarily your quadriceps. Try to keep your feet shoulder-width apart while pushing the weight. If you want to target your inner thighs, you can widen your stance. Lunge: There are many lunge variations that you can do to target your glutes and quads, but the simplest variation is with a dumbbell in each hand. Keep your body tall and step forward on one side, pause, and repeat on the other side. Think about stepping your ankle over your opposite knee each time you lunge. Seated Calf Raises: Seated calf raises are one of the most basic exercises for your calf. When choosing a weight, stay light enough that you can push it up without shifting your body in your seat. Bench Press: The bench press works most of the muscles in your upper body, especially your chest and triceps. When performing this exercise, keep your hands shoulder-width apart. If you want to primarily target your chest, you should widen your grip so that your pinky is touching the ring in the bar’s knurling. If you want to focus on your triceps, you should narrow your grip by about one hand-width on each side. Seated Dumbbell Curls: Seated curls are one of the most fundamental exercises for targeting your biceps. There are many variations, but the most straightforward is to use a dumbbell in either hand and curl both at the same time. Make sure you’re not leaning back to get the weight up. Dips (Triceps Variation): Dips are an easy exercise for targeting your triceps and chest. To work your triceps harder than your chest, keep your body tall and your elbows tucked so that they are close to your body. Dip down until your arms are at 90 degrees.