1.) Squats- These are great for developing hips, glutes, quads and hamstrings strength. Also if you are bearing a load they are very beneficial in developing core strength, stability and upper body strength. There are many great variations to the squat. Professionally, I recommend people master the body weight squat and the technique before progressing to weighted squats. The next progression in my opinion should be the front squat as that is most functional. Back squats are good too but not absolutely necessary like many power lifters and extremists might want to claim on their t-shirts and Facebook walls. I'll write an article soon on the reasons why and why not to do back squats.
2.) Dead lift- These are a tremendous exercise for developing the posterior chain muscles and the entire lumbo-pelvic-hip complex, and they can be done with barbell, hex-bar, dumbbells or kettlebells. The heavy barbell deadlift is another great movement that is unfortunately over emphsized by many power lifters and extremists. All things in perspective, folks. Learning this movement requires proper training and doing it a barbell may not be for you. You can do it just fine with dumbbells and kettlebells, both of which are my preference when it comes to function and posture. Most my clients perform this movement with light/moderate weight for their body type and we move slow, controlled with proper posture position and core brace. Seek some help from a qualified professional on these folks. And be a student.
3.) Stiff Leg Dead Lift- I recommend these specifically for developing the glutes, yet it has similar benefits as the regular deadlift. All things pretty much the same except their is less bend in the knees. Note that the knees are no straight or locked, but they are stiff. Another name for this is the Romanian dead lift. A great variation and one I use quite often in my practice is the single leg romanian dead lift. Incredible for developing balance and strength in the lower body and core!
4.) Lunges- An excellent movement for training our body unilaterally (one side at a time). Lunges are imperative for every routine. They work on glute, hip, quad, ankle and core strength/stability. My recommended lunge is the standing reverse step lunge. Often time people do a forward step or walking lunges, but without proper training and technique this is a recipe for injury. There is less risk in a reverse step. Furthermore, being able to hold the lunge position for a length of time is vital. Practice static holds and train your body to be strong in that bottom position of the lunge.
5.) Supine Bridges (hip extension)- these can be done on the floor or on a swiss ball whereas swiss ball bridges are the progression. Supine hip bridges are great for improving glute strength and teaching hip extension. This exercise is a must for those people with tight hip flexors, which with 90% of Americans having "sit down" jobs makes this movement even more of a priority. Sitting for extended periods of time will cause short and tight hips flexors.
