Squats with weights
Lower-body strength. It focuses on strengthening your limbs and the overall muscular structure of your lower back, tights and glutes.
Stand with your feet shoulder-wide apart. Point your toes 45 degrees away from your body. Perform the squat with a straight back while holding a dumbbell. Once your buttock lowers past your knees, slowly return to the start.
Keep your back straight. Ensure that your knees point towards the same direction as the toes when performing the squat.
Deadlift (single leg)
Build and improve core muscles and balance. The muscles around the ankles and hips contribute to core balance and stability.
Extend your right leg to the rear while standing on left leg. Slowly bend the body forward till it is parallel to the ground.
The body and head should be aligned. Keep your chin away from the chest when bending the body forward. Do not lock your knees when standing on one leg.