Squat involves lowering hips from standing position and standing up. Primary muscles used are quadriceps, gluteus maximus, adductor magnus. Movement involves hip and knee flexion during descent, extension during ascent
Stand with feet slightly wider than shoulder-width, angled outward at 10-2 o'clock. Keep back straight and heels on ground, pull in abs. Lower until hips sink beneath knees, keeping shins vertical. Push up off heels, leaning forward as needed. Inhale during descent, exhale during rise
Speed walking is walking at 15 minutes per mile or faster. Olympic-style race walking can reach 6 minutes per mile. Lower impact than running, ideal for beginners
Targets pectoral muscles while working biceps, deltoids, and latissimus dorsi. Upright version of lying bench press for upper-body strength. Suitable for beginners
Rowing machines work core, legs, arms, and back muscles simultaneously. Sit on seat with feet secured in rubber-soled shoes. Adjust seat to comfortable position and bend knees near base. Grab handle with overhand grip, palms facing down
Nordic walking poles cost as little as $70 and require proper wrist straps. Poles should touch ground at 90-degree elbow angle with wrist straps. Different attachments needed for pavement (rubber pads) and dirt (metal spike)