SQUAT

he king of the lifts, the squat targets your quads, glutes, hamstrings, core and back, making it one of the most important exercises – if not most important – in your muscle-building arsenal. Although your legs are the obvious target, squats create an overall anabolic environment that triggers the release of extra testosterone and growth hormone in your bloodstream. This not only benefits your leg muscles but will also help build your upper body and burn fat.