Target: hamstrings, glutes, core, lower back

Why it works: This exercise hits the hamstrings, the other muscles in the lower body and the back simultaneously. Doing it at the start of the workout increases its effectiveness and keeping the bar off the ground maintains constant muscle tension.

• Stand with feet shoulder-width apart.
• Bend at the knee and hip to pick up the bar but keep your shoulders back, your core braced and your lower back in a neutral, unstressed position.
• Drive upwards, keeping the bar in contact with your shins, and retract your shoulder blades at the top.
• Lower the bar but drive up again before it touches the ground.