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Goblet squat
Hold the weight at your chest, sit between your heels, keep your chest up, and drive through mid-foot.
Split squat
Long staggered stance, front shin mostly vertical at the bottom, back knee drops toward the floor. Keep torso tall.
Leg press
Feet mid-platform, full range without lifting hips. Control the descent; don't lock out harshly at the top.
Leg curl
Pad just above the ankles, hips pinned down. Curl smoothly and squeeze at the top without yanking.
Shoulder press
Press overhead without flaring ribs. Keep glutes and core tight; lower to about chin/ear height.
Lat pulldown
Pull the bar to upper chest, lead with elbows, slight lean back. Control the stretch at the top.
Plank
Brace your core, keep hips level, and breathe steadily. Side planks: stack or stagger feet and keep a straight line from head to heels.