Ultimate Core Exercises for Strength and Stability

Barbell Full Zercher Squat for Glute Power

Experience the potency of the Barbell Full Zercher Squat, a dynamic exercise that not only targets glute strength but also…

Barbell Skier Exercise: Sculpt Stronger, More Defined Delts

The Barbell Skier exercise effectively enhances shoulder power by specifically targeting your deltoid muscles, vital for shoulder stability and mobility.…

Barbell Full Squat: Maximize Glute Gains with This Powerful Movement

The Barbell Full Squat from the back perspective is an effective exercise for maximizing glute gains and strengthening your entire…

Neider Press: Enhance Upper Body Power and Shoulder Strength

Most strength training exercises are done using a slow, controlled tempo. This keeps your muscles under near-constant tension which, research…

Barbell Overhead Carry: Boost Shoulder Stability & Core Strength

Most strength training exercises are static. You do them seated or standing, only moving your arms or legs. While this…

Exploring the Bottoms-Up Kettlebell Press for Shoulder Stability and Strength

Shoulder exercises do much more than just improve your physique aesthetics. The shoulders are engaged in several daily activities, like…

Offset Load Bench Press: Boost Chest, Arms, and Core Strength

As a former powerlifter, I’ve done plenty of bench pressing. But, to be honest, it was always my weakest competitive…

Depth Jump: Unleash Power with This Explosive Exercise!

The depth jump is a plyometric exercise used by elite athletes to build explosive strength. It involves dropping off a…

Ditch Traditional Deadlifts: Touch and Go for Faster Strength and Muscle Growth

Touch-and-go deadlifts are a slight variation of the traditional deadlifts and are my favorite way of performing this exercise. The…

Offset Load Deadlift: Strengthen Hamstrings, Glutes & Core

As a strength and conditioning coach, I’m well aware of the benefits of core training. Strong abdominal muscles greatly influence…

Transform Your Lower Body with One-Side Loaded Squats

While I generally avoid flashy exercises that prioritize style over substance, the one-side loaded squat is a notable exception in…

Kickstand Squat: Strengthen Quads, Hamstrings, and Glutes

As a personal trainer with over 30 years of experience, I’m often asked what is the best workout. In fact,…

Transform Your Lower Body: Master the Reeves Deadlift

The Reeves deadlift, named after the 1947 Mr. America and 1950 Mr. Universe champion Steve Reeves, is a barbell deadlift…

Forget Full Deadlifts – This Halfway Hack Builds More Strength and Saves Your Back

The bottom half deadlift is an excellent deadlift variation that can help you overcome sticking points in the bottom half…

Anderson Squats: Unlock Power in Your Legs and Core Today!

Anderson squats are the namesake of Paul Anderson, an Olympic weightlifter and competitive strongman. They start from the bottom position,…

Unlock Stronger Legs: Stability Ball Leg Curl for Core & Glutes

Throughout my career as a personal trainer, I’ve noticed a common tendency for fitness enthusiasts and athletes to overlook their…

Transform Your Legs: 3-Count Eccentric Squats for Strength

Squats are one of the most effective exercises you can do. Commonly labeled “the king of exercises,” you can use…

Sled Push: Ultimate Guide to Strengthen Your Legs and Core

Sled pushes are highly effective for developing explosive lower body strength. Research indicates that athletes who incorporate sled pushes into…

Zombie Squats: Ultimate Workout for Legs and Core Strength

Squats are often called the king of exercises. This is a title they undoubtedly deserve, as few movements have the…

Sculpt Stronger Legs and Core with Sweeping Deadlifts

As a former powerlifter, I’ve done more than my fair share of deadlifts. In fact, I’d say the deadlift is…

Forget Yoga Classes — You Just Need a Mat and 30 Minutes for Full-Body Flexibility

I am something of an exercise traditionalist. I don’t go in for fad workouts and new-fangled diets. Instead, I prefer…

10 Best Push Up For Biceps: The Forgotten Exercises For Sculpting Your Arms

Discover how push-ups can effectively target your biceps and transform your arm workouts. Learn the best push up for biceps…

12 Best Reverse Hyperextension Alternatives For Stronger Glutes, Hamstrings, and Lower Back

The late Louie Simmons of the Westside Barbell fame invented the reverse hyperextension machine to help athletes build a robust…

11 Good Morning Alternatives For Jacked Hamstrings and Glutes

Good morning is a compound functional movement that helps build bigger and stronger hamstrings, glutes, and lower back. It is…

Suitcase Squat: Ultimate Move for Stronger Legs and Core

Are you experiencing low back pain while doing barbell back squats and are unsure if you should perform squats at…

Toes Elevated Romanian Deadlift: Build Stronger Hamstrings & Glutes

Toes elevated Romanian deadlifts (RDLs) are among the most effective lower body posterior chain exercises. I frequently use them in…

Unlock Strength: Master the Reverse Squat for Full Leg Power

A lot of trainers believe that squats, deadlifts, and other compound exercises are all you need for a stronger core.…

Transform Your Legs: Slant Board Squats for Total Lower Body

If you have poor ankle mobility, more precisely poor dorsiflexion, slant board squats can be a game-changer. I implement slant…

Cyclist Squats: Master Form for Stronger Legs and Core

Cyclist squats are among the best squat variations for targeting the quads because of their narrow stance. A study titled…

Engage Your Lower Body: Mastering Quarter Squats for Strength

Although quarter squats generally get a bad rap in the strength training community, I frequently incorporate quarter squats in my…

Pop Squats: Boost Strength & Tone Your Lower Body Effectively

I regularly implement pop squats into my warm-ups and light plyometric sessions. They are effective at improving the health and…

Strong Legs: Master Side Squats for Ultimate Lower Body Strength

Side squats are an excellent squat variation to develop additional leg strength and endurance. It’s crucial to perform squat variations…

Skater Squats: Master This Move for Stronger Legs and Core

If you’ve suffered countless ankle sprains like me and struggle to fully recover the lost range of motion (ROM), then…

Unleash Your Strength: Spanish Squats for Total Leg Power

I was first introduced to Spanish squats when I was still playing basketball. Back then, it was one of the…

Dumbbell Squat Jump: Ignite Your Legs and Core for Strength

Jumping has been part of my workouts for almost as long as I can remember. As a young athlete, my…

Cable Squats for Stronger Legs: Target Your Quads & Glutes

Pain and injuries are common among elite athletes and recreational lifters who go heavy on compound lifts like squats, bench…

Gorilla Squat: Master This Full-Body Exercise for Stronger Legs

I’ve been training for over 30 years. During that time, especially as I’ve gotten older, I’ve come to realize that…

Boost Your Strength: Bosu Ball Squats for Total Lower Body

Stability training has become one of the hottest fitness trends of the past few years. As a result, it’s common…

Kneeling Good Morning: Strengthen Hamstrings, Glutes & Core

I’ve been working in the fitness industry for well over 30 years. During that time, I’ve heard all the excuses…

Boost Your Strength: Tempo Squats for Full-Body Power

Learn the Definition of Tempo Squats, How to Correctly Perform and Program Them, Their Most Notable Benefits, and Who They…

Master Landmine Squats: Target Your Quads, Glutes, and Core!

When I feel too much pressure on my lower back while performing heavy barbell back squats, I implement certain squat…

Master the Sissy Squat: Boost Quads, Glutes & Core Strength

Unleashing the power of your lower body requires more than just squats and deadlifts. The sissy squat, a classic yet often…

Zercher Good Morning: Strengthen Hamstrings & Glutes Effectively

Strength training aficionados often seek novel exercises to push the boundaries of their physical prowess, and one such movement creating…

Unlock Total Body Strength with Split Jacks Workout

To have the best workout, you should do a proper warm-up. Research shows that a warm-up routine that elevates your…

Activate Hamstrings & Glutes with Cable Good Mornings

I’ve been strength training since my mid-teens and a professional personal trainer since my early 20s. During that time, I’ve…

Strengthen Hamstrings & Glutes with Sumo Stance Good Mornings

I’ve been a personal trainer for over 30 years. During that time, I’ve helped hundreds of people achieve their fitness…

Smith Machine Good Mornings: Target Your Hamstrings & Glutes

As a personal trainer with over 30 years of experience, I’ve lost count of the times I’ve read or heard…

Strengthen Hamstrings & Glutes with Banded Good Mornings

I’ve been a personal trainer for over 30 years and helped hundreds of people reach their fitness and weight loss…

Kettlebell Good Mornings: Strengthen Hamstrings & Glutes

I’m a long-time fan of kettlebell training. In fact, I was using them for ten years before CrossFit began popularizing…

Staggered Stance Good Mornings: Target Your Hamstrings & Glutes

I’ve always liked the good morning exercise. As a powerlifter, bodybuilder, and strength training coach with over 30 years of…

Single-Leg Good Morning: Build Strength in Hamstrings & Glutes

Many of life’s most strenuous activities happen on one leg. Running, jumping, lifting, and kicking are all great examples. And…

Dumbbell Good Morning: Strengthen Hamstrings & Glutes Today!

Lower back pain, increasingly prevalent due to the modern lifestyle, will likely affect more people in the coming years. In…

Expert-Approved: The 7 Best Thigh Exercises for Women

I’ve been a personal trainer for over 30 years. Consequently, during that time, I’ve trained women from all walks of…

Boost Leg Power: Suspension Jump Squats for Total Lower Body

The suspension jump squat is an assisted athletic-based bodyweight exercise that combines resistance, speed, and power training, as well as…

Dumbbell Stiff Leg Deadlift: Target Hamstrings & Glutes Effectively

Building strong posterior chain muscles is crucial for avoiding injuries and increasing overall performance. Although it is no secret that…

Band Straight Leg Deadlift: Target Hamstrings, Glutes & Core

Band straight leg deadlifts (BSLDL) are intended as a pull movement alternative to its free weight counterpart based on an…

Band Pull Through: Strengthen Glutes, Hamstrings & More!

The band pull through is probably one of those exercises that you never gave much thought to. Either because it…

Seated Good Morning: Strengthen Hamstrings, Glutes & Core

Alrighty, let’s dive into the world of seated good mornings – a true gem in the treasure chest of posterior…

Band Stiff Legged Deadlift: Target Hamstrings, Glutes & More!

Band stiff legged deadlifts (BSLD) are a weighted lower body exercise variation using band technology to create strength and muscle…

Master the Band Squat: Strengthen Your Lower Body Effectively

Squats are such a fundamental part of movement that there really are no other alternatives. It’s something we do every…

Single Leg Bridge: Strengthen Glutes, Core & Hamstrings

Similar to planks, single leg glute bridges are an isometric core and glute focused exercise that challenges total body stability,…

Unlock Strength: GHD Exercise for Hamstrings & Core Power

Most people like to train their mirror muscles. What are those, you ask? These are the muscles that you can…

Unlock Strength: Mastering Garland Pose (Malasana) for Flexibility

A squatting asana, garland pose malasana is a true test of lower body strength, flexibility, joint mobility, and mental grit.…

Maximize Strength with CrossFit Cluster: Total Body Workout

CrossFit is a unique sport. It involves beginner-friendly simple movements like the air squat, shoulder press, and kettlebell swings. On…

Unlock Strength: Block Pulls for Hamstrings & Back Power

If you only had the time and energy to perform one exercise per workout, the deadlift would probably be your…

Zercher Deadlift: Unlock Strength for Legs and Core Today!

The Zercher deadlift is the Zercher squat’s sibling. These exercises are the namesake of the 1930s strongman Ed Zercher. Although…

Maximize Leg Power: Ultimate Wind Sprints for Total Leg Strength

If you want the perfect core routine, most experts would agree that you need a hanging ab variation, like wind…

Squat Jacks: Ignite Your Lower Body and Core Strength Today!

I believe the squat jack is an excellent bodyweight cardio exercise that is particularly effective in high-intensity interval training (HIIT)…

Seal Jacks: Target Your Core and Lower Body for Total Fitness

When it comes to cardio and conditioning, many exercisers turn to outdoor activities like running and cycling to get the…

B-Stance RDL: Target Hamstrings, Glutes & More for Strength

Whoever you are and whatever you do, you NEED a strong posterior chain. Well-develop glutes, hamstrings, and spinal erectors will…

Strengthen Hamstrings & Glutes with Effective Walkouts

If you train in a gym, you’ve got plenty of hamstring training options to choose from. Most gyms have at…

Dragon Squat: Ultimate Full-Body Strength & Flexibility Move

According to a veteran athletics coach I used to know, a workout is not a workout without squats. Invariably, he…

Steinborn Squat: Target Your Legs and Core for Maximum Gains

Old-school bodybuilders and weightlifters had it tough. Unlike today’s lifters, they had no plush gyms or access to fancy equipment.…

Frog Jumps: Boost Leg Power and Core Strength Fast!

Jumping exercises are one of the most effective ways to build lower body power. Power plays a vital part in…

11 Best Back Squat Alternatives Exercises

The barbell back squat is the king of leg exercises; hardcore gymgoers revere it. However, it has its problems. The…

Frog Pumps: Boost Glutes and Legs for Maximum Strength

The glutes are the biggest and strongest muscle group in your body. They consist of three muscles — gluteus maximus,…

The 7 Best Dumbbell Squat Variations for Stronger, More Muscular Legs

The barbell back squat is a classic strength training exercise. It’s the first lift contested in powerlifting competitions and a…

9 Best Jump Rope Alternatives

Jumping rope is one of the most efficient calorie-burning exercises. Depending on how fast you skip, you can burn up…

Romanian Dumbbell Deadlift: Target Hamstrings, Glutes & Core

There are several exercises that are usually done with a barbell that may actually be better for you if you…

TRX Triceps Extensions: Target Your Triceps for Maximum Gains

Ask any bodybuilder to flex their arms, and invariably they’ll throw up a biceps pose. However, the biceps is usually…

Unlock Lower Body Strength with Sled Hack Squats Today!

If there was an official list of best-loved machine leg exercises, we’re confident sled hack squats would rank near the…

Master the ATG Split Squat for Stronger Legs and Glutes

When you were a child, you had amazing mobility and flexibility. Your joints were free to move naturally, and you…

Reverse Nordic Curls: Target Your Quads, Glutes, and Core!

When it comes to quads isolation exercises, your options are pretty limited. In fact, your only real option is leg…

The 12 Best Sissy Squat Alternatives for Bigger, Stronger Quads

Let’s get one thing straight from the start of this article: there ain’t nothing sissy about sissy squats! In fact,…

Bird Dog Rows: Strengthen Your Back, Core, and Glutes!

Lack of time can be a major barrier to exercising regularly. After all, even a simple workout can be very…

The Ten Best Rope Climb Alternatives

When I was a young Royal Marine Commando, much of our physical training revolved around rope climbing. In fact, one…

Kang Squat: Strengthen Your Legs and Core Effectively!

When it comes to building lower body muscle size and strength, squats are hard to beat. They truly deserve their…

Single Leg Hip Bridge (Straight Leg): Strengthen Your Glutes & Core

The single leg hip bridge (straight leg) is an advanced variation of the basic hip or glute bridge exercise. It’s…

Side Push-Up: Strengthen Your Core and Upper Body Effectively

At first glance, the side push-up appears as a beginner or rehabbing exercise. But it’s not recommended for either. In…

7 Best Rack Pull Alternatives for Muscular Back

The deadlift is probably the most satisfying exercise you can do in the gym. Sure, the bench press is cool…

The 13 Best Barbell Squat Alternatives

An old athletics coach of mine once told me that a workout without squats is not really a workout. This…

Rolling Bridge: Strengthen Glutes, Core & Lower Back Today!

The rolling bridge is more of a therapeutic release technique combined with resistance exercise and stretching all in one. It’s…

11 Best Compound, Isolation, and Bodyweight Chest Exercises

A broad and chiseled chest can enhance your physique’s aesthetics and make you look masculine and strong. For this reason,…

The 9 Best Close Grip Bench Press Alternatives

If you want to build bigger, stronger triceps, the close (or narrow) grip bench press is hard to beat (1).…

Alternative to Burpees — 13 Exercises You Should Try in Your Next Workout

Burpees need no introduction. Most people know them as the exercise where the soul leaves the body for the duration…

Ultimate Devil Press: Full-Body Workout for Strength & Tone

It’s hard to believe that CrossFit has been around for over two decades. What was initially labeled a workout fad…

Plyo Jack: Boost Your Strength & Endurance for Total Body Fitness

Jumping jacks are a staple calisthenics activity but aside from a decent cardio workout, they’re pretty basic. Plyo jacks are…

Lateral Bounds: Engage Your Lower Body and Core Muscles!

Lateral bounds combine many different aspects of fitness and performance including plyometrics, resistance training, joint control, balance, athletic movement, and…

Build Strong Legs: Master the Otis Up for Total Lower Body Fitness

You could think of the otis up as a glorified sit-up with added resistance and a challenging workout for the…

Table Bridge: Strengthen Glutes, Core & Lower Body Muscles

Except for pull-ups, chin-ups, and rows, most bodyweight exercises are pushes. That is to say, they involve some form of…

Strengthen Your Glutes: Master the London Bridge Exercise

Rows and pull-ups getting a little redundant? If so, the London Bridge should definitely be on your radar. A powerful…

Low Jacks: Strengthen Your Lower Body and Core Effectively

A variation of the classic jumping jack, low jacks are a bodyweight-only cardio-based exercise that burns fat, boosts your cardiovascular…

Shrimp Squat Exercise: Target Your Legs and Core Effectively!

When it comes to pure workout convenience, calisthenics or bodyweight training is hard to beat. All you really need is…

Prisoner Squats: Strengthen Your Legs and Core Effectively!

Do a search on YouTube for calisthenic training, and invariably you’ll get a lot of results featuring exercises like planches,…

Transform Your Upper Body with Dumbbell Around the World

Take a look at almost every chest workout, and you’ll usually see bench presses right at the top. The bench…

Smith Machine Deadlift: Target Hamstrings, Glutes, and More!

Deadlifts are one of the most popular (and badass) exercises of all time. There is something inherently sexy about lifting…

Master the Split Jerk: Target Your Full Body Strength Today!

If you like lifting weights, you probably have at least a passing interest in one or more of the strength…

Landmine 180: Target Your Legs, Core, and Shoulders Effectively!

Crunches, leg raises, and planks all have their place in an ab-building regime, but so do the more unconventional exercises…

Mountain Climbers: Total Body Workout for Core and Legs

Mountain climbers are a fun and challenging way to mix up your workouts, burn calories, improve cardio fitness, strengthen your…

Nordic Deadlift: Strengthen Hamstrings, Glutes & Core

If you had to choose one exercise to do for the rest of your life, you’d be hard-pressed to come…

Kettlebell Hang Clean: Target Your Full Body Muscles Effectively

An all-around beneficial movement, the kettlebell hang clean is great for building functional strength in ways most are not used…

Kettlebell Seesaw Press: Strengthen Deltoids & Core Muscles

The kettlebell seesaw press is a version of the alternating kettlebell overhead press. It has carryover to other exercises and…

The Best Glute Bridge Alternatives for a Stronger, Firmer, Shapelier Butt

Your gluteus maximus, or glutes for short, is the largest and potentially the most powerful muscle in the human body.…

The Best Home Squat Alternatives for Strong, Sculpted Legs

It doesn’t matter if you want bigger thighs, a firmer butt, to run faster, or jump higher; weighted squats deserve…

Air Squat: Target Your Quads, Glutes, and Core Effectively!

It’s hard to believe that CrossFit has been around for over 20 years. Initially labeled a bit of a fad,…

Barbell Kneeling Squat: Target Your Lower Body Muscles Effectively

The barbell kneeling squat is an off-kilter leg-focused exercise that could actually be described as a reverse leg extension. Instead…

Smith Chair Squat: Strengthen Quads, Glutes & Core Effectively

The Smith chair squat is a great exercise for many reasons – it’s good for beginners, is a safe way…

ATG Squat: Mastering Form for Stronger Legs and Core

When it comes to building muscle, getting strong, or training for sport, squats are often considered all but compulsory. After…

Kettlebell Turkish Get Up: Master Full-Body Strength & Stability

The kettlebell Turkish get up is a functional exercise that requires and improves total-body stability. It also works most muscles…

Maximize Strength: Resistance Band Deadlift for Total Leg Power

Deadlifts are one of the most badass exercises of all time. Watching a barbell bend as a lifter deadlifts a…

Kettlebell Front Squat: Target Your Legs and Core Effectively

You might be thinking, “Isn’t this the same as the goblet squat”? While there are a lot of similarities in…

Sled Pull: Target Your Legs and Core for Maximum Strength

Sled pull aka sled drag is one of the best functional exercises.  But what are functional exercises, you ask?  These exercises…

Transform Your Body: Kettlebell Figure 8 for Total Strength

The kettlebell figure 8 is a variation of the kettlebell swing that involves swinging a kettlebell in between and around…

Kettlebell Thruster: Strengthen Your Core and Lower Body Today!

When it comes to functional exercises that make you a better athlete or more well-rounded in your fitness, the kettlebell…

Kettlebell Goblet Squat: Target Your Legs and Core Effectively

The kettlebell goblet squat has become one of the most popular exercises because of its wide range of benefits. The…

Heels Elevated Goblet Squats: Target Your Leg Muscles Effectively

If you want strong, muscular legs, squats are hard to beat. In fact, it’d be hard to develop an impressive…

15 Intense Push-Up Variations for Bodybuilders

Most bodybuilders use a combination of free-weight exercises and resistance machines to build bigger muscles, which is a process called…

Landmine RDLs: Target Your Hamstrings, Glutes, and Core

Landmines are incredibly versatile training tools. In more than a few instances, landmine exercises are easier to learn and more…

The 15 Best Lunge Variations for Bigger, More Muscular Legs

When it comes to leg training, squats are the king of exercises. In fact, it’s hard to think of an…

12 Best Cable Exercises for Legs + Workout

As a personal trainer with over 35 years of hands-on experience, I am a massive fan of squats and deadlifts.…

10 Best Cable Machine Exercises for Bigger Pecs

Most bodybuilders supplement their bench press workouts with a few sets of cable crossovers. After all, what other chest exercise…

12 Unique Squat Variations for Stronger, More Muscular Legs

Squats are often called the king of exercises, and that’s a title they truly deserve. Whether you want to build…

Viking Press: Build Shoulders, Triceps, Chest & Core Strength

The Viking press is an exercise that often features in strongman competitions. It’s also gaining popularity in other strength training…

Front Squat vs Back Squat: Which Builds Stronger Legs & Core?

Squats are often called the king of exercises. Their ability to build muscle and strength is the stuff of legends.…

The 13 BEST Battle Rope Alternatives for Fitness and Fat Loss

Not so long ago, if you wanted to get fit or lose weight, you probably did things like steady-paced running,…

Sumo Deadlift Vs. Conventional Deadlifts: Which is Best?

If you want to get stronger and more muscular, deadlifts should be part of your workouts. The deadlift is one…

Goblet Squat vs. Sumo Squat: Which Targets Your Legs Best?

There aren’t many exercises that are more productive than squats. Done correctly, squats can strengthen and build your entire lower…

Cable Pull Through Alternatives for Stronger Glutes and Hamstrings   

Cable pull-throughs are a FANTASTIC glute and hamstring exercise. However, unlike most posterior chain exercises, your lower back isn’t stressed…

Romanian Deadlift Vs. Deadlift: Which One Should You Do?

If you could only do one exercise for the rest of your training life, which would you choose? Some of…

Walkouts: Total Body Strength for Core, Arms, and Legs

When it comes to abs training, many people focus on exercises that involve spinal flexion, such as crunches and sit-ups.…

Bulgarian Split Squat Alternatives for Stronger, More Athletic Legs

I remember the first time I did Bulgarian split squats. I’d been on a steady diet of back squats, leg…

The 13 Best Landmine Press Alternatives for Massive Shoulders

The landmine is one of the most versatile training devices in the gym. Using just a landmine and a barbell,…

Power Clean Alternatives for Explosive Strength and Functional Muscle Mass

Power cleans are a simplified version of one of the lifts contested in Olympic weightlifting – the full clean and jerk.…

Fast Feet Exercise: Tone Quads, Glutes, and Core Effectively

Whatever your fitness goal is, metabolic conditioning (metcon) training will help you get there sooner. Metcon develops fitness, increases muscular…

Total Body Strength: Master the Bear Crawl for Full-Body Fitness

Walking upright is a very energy-efficient activity. That’s why you can walk for miles and miles without getting tired. Your…

Cable Pull Through: Target Glutes, Hamstrings, and More!

From a functional perspective, your glutes, hamstrings, and lower back are probably the most important muscles in your body. Collectively,…

10 Great Alternatives to Dips

Dips are a challenging upper body bodyweight exercise that targets the chest and triceps. However, they’re not for everybody. If…

Master the Sumo Deadlift High Pull: Target Your Key Muscles!

Your body is made up of over 200 muscles. While nobody ever tries to train each one individually, many exercisers…

Kettlebell Swings: Ignite Your Glutes, Core, and Strength!

Despite its widespread use and popularity, the kettlebell swing is one of the exercises most likely to be done incorrectly.…

Thrusters: Total Body Workout for Stronger Legs and Core

Since its inception, CrossFit has introduced lots of lesser-known exercises and training tools to a wider fitness audience. Without CrossFit,…

Unlock Strength with Kettlebell Arnold Press for Upper Body

The kettlebell Arnold press is a shoulder exercise variation named after the iconic 7x Mr. Olympia Arnold Schwarzenegger. But let’s…

Star Jumps: Full-Body Workout for Stronger Legs and Core

Working out can be time-consuming. And, for many people, getting to the gym takes longer than their actual exercise session.…

Squat Pulses: Strengthen Your Legs and Core Effectively!

Bodybuilders often say that if you want to grow, you’ve got to row. And while things like bent over, single-arm,…

Plié Squats: Targeting Your Lower Body Muscles Effectively

As a personal trainer and an athlete, I always felt that you weren’t really training if you weren’t squatting. In…

Renegade Rows: Strengthen Your Core and Upper Body Muscles

When it comes to core and abs training, many people tend to focus on isolation exercises like crunches, sit-ups, and…

Master the Split Jump: Strengthen Quads, Glutes & Core

The split jump is a beneficial bodyweight exercise that involves performing alternating squat jumps or squat lunges. It’s a total…

9 Best Front Squat Alternatives for Mass, Strength, and Athletic Performance

The barbell front squat is simply one of the best compound leg exercises that you could ever do to build…

Transform Your Legs: Benefits of Wide Stance Squats

Whatever your training goals are, squats are a must. It doesn’t matter if you want to sculpt massive bodybuilder’s thighs,…

Jack Press: Ultimate Full-Body Workout for Strength & Tone

The jack press is like a two-in-one movement that helps to build up your cardio fitness, coordination, and maybe even…

Hex Bar vs. Barbell Deadlift – Which One Should You Do?

Deadlifts are, hands down, one of the best exercises you can do for your posterior chain muscles—the muscles of your…

Best Box Jump Alternatives For Building Explosive Strength

Having strong legs isn’t enough. Explosiveness and agility in your wheels are a must for optimal functionality. Box jumps are…

The 11 Best Triceps Pushdown Alternatives

Although it’s impossible to prove, the triceps pushdown is probably the most popular and widely performed exercise for the muscle…

Frog Hops: Boost Leg Strength & Core Stability in One Move!

Frog hops aren’t an exercise you do to bring out your inner amphibian (although no one is stopping you). Rather,…

Frog Squat: Total Lower Body Workout for Strength & Tone

The frog squat is one of the more interesting exercise variations and it doesn’t involve leaping or jumping like a…

Ultimate Burpees Workout: Target Every Key Muscle Group!

Burpees are one of those exercises that most people love to hate. A challenging set of burpees can leave you…

15 Best Leg Curl Alternatives for Stronger Hamstrings

Your hamstrings are a very important muscle group. Not only do well-develop hammies add a lot to the size and…

Kroc Rows Vs. Pendlay Rows – Which One Is Best?

There are two main ways to train your back – shoulder adduction exercises like pull-ups and pull-downs, and shoulder extension…

Box Jumps: Ultimate Exercise for Strong Legs and Core

Plyometric or jump training is one of the best ways to develop muscle power. Muscle power is your ability to…

Revitalize Your Morning: Full-Body Good Morning Workout

I’ve been a personal trainer for over 30 years. Consequently, during that time, I’ve seen numerous exercises fall in and…

Hook Grip Deadlift: Build Strength in Key Muscle Groups

The barbell deadlift is one of the most productive strength and muscle building exercises you can do. Bodybuilders deadlift to…

Cross Jacks: Total Body Workout for Strength and Tone

Almost everyone knows about jumping jacks but have you ever heard of cross jacks? There’s a good chance that you…

Decline Push-Up: Target Your Chest, Triceps, and Core!

The basic bodyweight push-up is a great exercise for building the chest, shoulders, and triceps. But there comes a point…

Wall Sit Exercise: Build Stronger Legs and Core Today!

The wall sit is an unusual exercise. Unlike most leg exercises, they involve no actual movement. Instead, they’re an isometric…

Ultimate Battle Ropes Workout for Total Body Strength & Tone

Battle ropes may seem intimidating at first and make no mistake, it’s not an easy activity to partake in (at…

Master the Cable Deadlift: Strengthen Hamstrings & Core

The cable deadlift may not be quite as famous as the free weight version, but you can rest assured that…

Barbell Overhead Squat: Mastering Full-Body Strength & Stability

The barbell overhead squat is not just an exercise; it’s a comprehensive test of strength, coordination, stability, mental fortitude, and…

Total Body Strength: Master the Barbell Clean and Press

The barbell clean and press isn’t your typical gym exercise. However, it’s an excellent full-body movement for building muscle, increasing…

Top 15 Glute Exercises for Maximum Size and Strength Gains

In today’s digital age, a quick scroll through Instagram might lead you to believe everyone’s flaunting a picture-perfect booty. But…

The Jefferson Deadlift: Target Your Hamstrings and Glutes!

You may have never heard of the Jefferson Deadlift before… it’s not your traditional compound lift. Straddling a barbell would…

Master the Goblet Squat: Strengthen Your Lower Body & Core

The squat reigns supreme as the king of lower body exercises and few would disagree. But it’s actually a full-body…

Master the Zercher Squat: Full-Body Strength & Stability

The Zercher Squat isn’t your typical full body exercise and it’s definitely unconventional in nature. But, it’s darn effective and…

Dumbbell Bulgarian Split Squat: Target Your Leg Muscles Effectively

The dumbbell Bulgarian split squat is a very effective exercise which builds muscle and strength in the legs, and it…

Master the Barbell Sumo Deadlift for Stronger Legs & Back

The barbell Sumo deadlift is an excellent compound exercise which builds maximum muscle and strength in the leg and back…

Master the Barbell Rack Pull for Stronger Hamstrings & Glutes

The barbell rack pull is a compound exercise which builds muscle and strength in the entire surface area of the…

Master the Overhead EZ Bar Tricep Extension for Stronger Arms

The overhead EZ bar tricep extension is an isolation exercise which builds muscle and strength in the triceps. Now, extension…

Master the Barbell Bulgarian Split Squat for Stronger Legs!

The barbell Bulgarian split squat is a compound exercise which builds muscle and strength in the quadriceps and glutes primarily.…

Maximize Glute Gains: Straight-Leg Cable Pull-Through Guide

The straight-leg cable pull-through is a compound exercise which builds muscle and strength in the hamstrings and glutes, as well…

Barbell One-Leg Hip Thrust: Build Glutes & Strengthen Core

The barbell one-leg hip thrust is a very effective glute and hip flexor movement which develops muscle and strength in…

Twisting Cable Overhead Press: Tone Deltoids & Core Strength

The twisting cable overhead press is a very effective shoulder press variation which works the anterior (Front) deltoids. Now, it’s…

Trap Bar Deadlift: Strengthen Your Legs and Core Effectively

There is something special about deadlifts. Lifting the big weights off the floor invokes primal masculine behavior, giving us a…

Dumbbell Forward Lunge: Target Your Legs and Core Effectively!

The squat seems to get all the attention but the truth is times have changed and there are movements which…

Lying One-Arm Dumbbell Triceps Extension for Stronger Arms

Triceps brachii, or simply triceps, are a three-headed muscle opposite of the biceps and is responsible for 2/3 of upper arm…

Reverse Plank Exercise: Strengthen Glutes, Core, and More!

The reverse plank is a great alternative to the standard plank. It mostly targets the glutes, hamstrings, and core, while…

Kneeling Bodyweight Tricep Extension: Tone Your Triceps Today!

The kneeling bodyweight tricep extension is a very effective triceps isolation exercise and it’s a great alternative to free weight…

Dumbbell Step-Up: Build Strong Legs and Glutes Effectively

The dumbbell step-up may be looked down upon by many because it’s not a squat or deadlift. In other words,…

Ultimate Jefferson Squat: Build Strength in Your Lower Body

The Jefferson squat is an incredibly effective exercise to target the quads, glutes, hamstring, and adductors. This exercise’s setup helps…

Stability Ball Push-Up: Strengthen Chest & Core Muscles

The stability ball push-up, or the Swiss ball push-up is a very effective exercise for the Pectoralis Major, and it’s…

Barbell Romanian Deadlift: Boost Quadriceps & Calves Effectively

The Romanian deadlift is an effective posterior-chain exercise which works the glutes and hamstrings, but the calves and spinal erectors…

Master the Barbell Stiff Leg Deadlift for Stronger Glutes

The barbell straight back stiff leg deadlift is an isolation exercise for building muscle and strength in the hamstrings and…

Master Shoulder Tap Push-Ups for Total Upper Body Strength

While some push-ups focus on hypertrophy and strength development, variations like the shoulder tap push-up are more geared toward developing…

Ultimate Weighted One-Leg Hip Thrust for Stronger Glutes

The weighted one-leg hip thrust is a very effective isolation exercise for building muscle and strength in the glutes. Now,…

Cable Squat: Target Your Legs for Maximum Strength & Tone

The cable squat is an effective alternative to the barbell squat which will build sufficient muscle and strength in the…

Weighted Sissy Squat: Target Your Adductors for Maximum Gains

I’ll admit, in my 30-odd years of working as a personal trainer, I’ve never gotten used to the name “sissy…

Jump Squat: Tone Your Legs and Core for Maximum Strength!

The jump squat is a bodyweight calisthenics exercise that helps to improve lower body muscular development, explosive ability, and athleticism.…

Unlock Your Glutes: Master the Cable Pull Through Exercise

The cable pull-through (with rope) is a very effective exercise for the hamstrings and glutes that are located on the…

Front Squat: Strengthen Your Quads, Glutes, and Core!

The barbell front squat is a very effective compound exercise for building maximum muscle and strength in the leg muscles.…

Smith Machine Bent-Knee Good Morning for Stronger Glutes & Hamstrings

The Smith machine bent-over row is a very effective isolation exercise for the glutes and hamstrings primarily, but the spinal…

Diamond Push-Up On Knees: Target Triceps & Chest Effectively

The diamond push-up on knees is a great compound exercise for building muscle and strength in the tricep and chest…