Squats: This compound movement targets the lower body, including the quadriceps, hamstrings, glutes, and calves.
Deadlifts: Deadlifts work the entire posterior chain, including the lower back, glutes, and hamstrings. They are excellent for building bone density in the spine and hips.
Lunges: Lunges target the lower body, especially the quadriceps, hamstrings, and glutes, and help improve balance and bone strength in the legs and hips.
Push-Ups: This upper body exercise strengthens the chest, shoulders, and triceps, promoting bone health in the arms and upper body.
Pull-Ups: Pull-ups work the back, shoulders, and arms, helping to increase bone density in the upper body.
Overhead Press: This exercise targets the shoulders, triceps, and upper chest, contributing to stronger bones in the upper body.
Bent-Over Rows: Bent-over rows strengthen the upper and middle back, as well as the biceps, promoting bone health in the upper body.
Leg Press: Using a leg press machine targets the quadriceps, hamstrings, and glutes, helping to strengthen the bones in the lower body.
Step-Ups: This exercise involves stepping up onto a bench or platform and targets the quadriceps, hamstrings, and glutes, supporting bone health in the legs and hips.
Chest Press: The chest press targets the pectoral muscles, shoulders, and triceps, helping to increase bone density in the upper body.