Exercises that isolate muscle groups
Lifts that isolate muscle groups—exercises like hamstring and bicep curls—aren’t movements that are used in everyday life. “If you’re great at leg extensions,” says Bergeron, “it doesn’t mean you’ll be able to do something athletic, like ski or snowboard.”
Do exercises that employ multiple muscles at once. Bergeron says squatting, which works everything from your legs to your shoulders, is a great place to start.
Proper form for back squat
Proper form for front squat