Ultimate Glute Exercises for Stronger Booty

Learn How to Do The Barbell Jump Squat

The Barbell Jump Squat is a dynamic exercise that targets the glutes while also engaging the quads, hamstrings, and calves…

Band Step-Up Exercise Guide: Build Leg Strength

Band step-up exercises strengthen your lower body muscles through targeted resistance training. The exercise works your glutes while training your…

Build Strong Calves: Effective Cable Standing Calf Raise

To build strong calves, the Cable Standing Calf Raise is a powerful addition to your workout. This exercise effectively targets…

Boost Your Glutes: Arms Apart Circular Toe Touch Workout

The Arms Apart Circular Toe Touch Workout is an effective exercise that targets the glutes while also engaging the core, improving…

Build Strong Calves: Barbell Standing Leg Calf Raise Guide

The Barbell Standing Leg Calf Raise is an effective exercise for building strong, defined calves while improving balance, stability, and…

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…

Boost Quad Strength with Balance Board Exercise Today!

Elevate your fitness regimen with balance board workouts that specifically target your quadriceps while improving overall balance and stability. Whether…

Unlock Your Hip Flexors: Assisted Prone Lying Quads Stretch Guide

The Assisted Prone Lying Quads Stretch is a great exercise for enhancing quadriceps flexibility and alleviating tension in the front…

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…

Back and Forth Steps: The Simple Exercise That Boosts Cardiovascular Health

Improving cardiovascular health is vital for a vibrant lifestyle, and the Back and Forth Step exercise is an effective way…

Band One Arm Single Leg Split Squat: Boost Your Quads Today!

Enhance your quadriceps and overall lower body strength with the Band One Arm Single Leg Split Squat. This effective exercise…

Band Single Leg Reverse Calf Raise to Build Strong Calves

The Band Single Leg Reverse Calf Raise effectively targets and strengthens calf muscles using a resistance band for dynamic resistance.…

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…

The Hatfield Squat: Combining the Benefits of Free Weights and Machine Training

Powerlifting is a sport of many federations and classifications. As such, lots of lifters can claim to hold world records.…

Jay Cutler Offers Tips to Grow Massive Glutes With His ‘Old School Main Exercise’

No matter the body part, Jay Cutler, a bodybuilding legend, has techniques and tips for driving results. In his latest…

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…

Master the Chinese Plank: Total Core & Full-Body Strength

Planks are part of many people’s workouts, and for a good reason – they’re simple, and they work. But, as…

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…

Strengthen Your Core: Master the Copenhagen Plank Today!

Planks are one of the most popular exercises around. With roots in yoga and Pilates, the plank has been a…

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,…

Dorian Deadlift: Strengthen Hamstrings, Glutes, and More!

Dorian Yates’s journey is a testament to the athlete’s duality: the relentless pursuit of victory and personal growth within the…

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…

Ultimate Medicine Ball Slam: Power Up Your Core & Strength

Medicine ball slams are a dynamic and versatile exercise. While renowned for their power-building potential, they offer benefits for everyone…

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…

Power Up Your Upper Body: Medicine Ball Throws Workout

Medicine ball throws are incredibly effective for building explosive power and strengthening the core. Most medicine ball throw exercises combine…

Transform Your Legs and Core with Block Cleans Workout

Block cleans are a variation of cleans used by Olympic weightlifters to simultaneously work on the power position and drop…

Step-Ups: Target Your Quads, Glutes, and Calves Effectively!

If you want a great-looking body, you’ve got to train your legs. As a veteran personal trainer with over three…

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…

12 Renegade Row Alternatives for Full-Body Strength

Explore the top 12 renegade row alternatives that target your back, core, and arms. Whether you’re a CrossFitter, bodybuilder, or…

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…

Forearm Push Ups: Build Arm and Core Strength Effectively

The continual decline in average forearm and grip strength with age is largely a result of insufficient physical activity and…

Transform Your Core: Master the Hollow Roll for Total Ab Strength

As a veteran personal trainer with over 30 years of professional experience, I know abs and core training can be…

Reverse Hack Squat: Target Your Quads, Glutes, and More!

The reverse hack squat is an excellent back squat alternative to bias the quads and glutes. I regularly implement reverse…

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…

Transform Your Glutes with Band Lying Hip Internal Rotation

Transform Your Glutes with Band Lying Hip Internal Rotation effectively targets the gluteal muscles while enhancing hip flexibility and strength.…

All Fours Squad Stretch: Unlock Your Quad Flexibility Today!

The All Fours Quad Stretch is a powerful exercise for improving quad flexibility and hip flexor mobility. By specifically targeting…

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…

Jefferson Curls: Ultimate Guide to Strengthen Your Posterior Chain

Stretching is good for everybody’s body. Tight muscles can affect your posture and range of motion, contributing to injury (1).…

Standing Knee-to-Elbow: Target Your Core and Total Body Strength

As more and more people suffer from sedentary lifestyles, the quest for proper cardio and core exercises has never been…

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…

Bodyweight Sumo Squat: Target Your Lower Body Muscles Effectively

Uncover The Simple Steps for Performing Bodyweight Sumo Squats. Build Bullet-Proof Inner Thighs and Dynamic Stability for Better Performance and…

Box Squats: Target Your Quads, Glutes, and More Effectively

Learn the Proper Technique for Performing Box Squats To Develop Better Athletic Performance, a Bigger Vertical Jump, and Less Chance…

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…

Sissy Squat: Target Your Quads, Glutes, and Calves Effectively!

We’ve all heard the expression ‘shut up and squat.’ It’s basically telling us to forget all the bro-science and get…

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…

Master the Suspension Pike: Target Your Core and More!

When comparing suspension crunches (Also called knee tucks) vs. suspension pikes, they’re two different ballgames on the same field. Although…

Band Seated Twist: Strengthen Your Core & Improve Stability

To the newb, razor cut abs and obliques may be nothing more than a showpiece representing sexual appeal and desire…

Transform Your Body: Total-Body Strength with Bikram Yoga

You’ve been curious about Bikram Yoga and have decided to take the plunge. You step into a well-heated studio space…

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 Row: Build Strength in 6 Key Muscles

Nothing says ultimate home exercise like a band squat row (Although it’s a solid gym exercise too). Two compound movements…

Strengthen Your Lower Body: Master the Horse Stance Exercise

Do you want to develop unbreakable lower body endurance or improve your hip mobility and knee stability? Look no further…

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…

Unlock Strength: Master the Bench Squat for Total Leg Power

The squat is the king of lower body exercises. However, the barbell back squat has a steep learning curve, and…

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,…

Weighted Plank: Strengthen Core & Sculpt Your Body Effectively

Lots of exercises are labeled as “the best,” but such accolades are purely subjective. Squats are often described as the…

Unlock Flexibility: Hands To Feet Pose for Total Body Strength

“Can you touch your toes?”… an age old question and popular benchmark for assessing basic flexibility. Instantly exposing tight hamstrings,…

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 Flexibility: Master Forward Bend Uttanasana for All Muscles

Picking up where gym class left off, or where it left you hanging rather, and yes pun intended, the standing…

Triangle Pose: Strengthen Your Core and Legs with Trikonasana

While the names of some yoga poses are not as straightforward, triangle pose trikonasana is quite obvious. In the final…

Lotus Pose (Padmasana): Unlock Flexibility for Your Hips & Core

Easily the most iconic meditation posture, recognized in film and TV, and part of rich ancient Asian tradition, just about…

Master the L-Sit: Strengthen Core, Legs, and Arms Effectively

Some exercises look super easy, but when you try them, you fail to get even in the correct position; the…

15 Best Anti-Core Exercises for Increased Lumbar Stability

When most people talk about core training or working out in general, they tend to mean exercises that involve movement.…

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…

Rocking Plank: Strengthen Your Core and Total Body Today!

Planks are one of the most popular core exercises on the planet. Not so long ago, if you wanted to…

Leg Press Variations for Powerful Quadriceps

While the squat remains the number one exercise for building powerful quads, the leg press is right up there. The…

Strengthen Your Legs: Master the Duck Walk Exercise

There are a lot of exercises named after animals. In many cases, these exercises emulate the movements of powerful animals,…

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…

Master the Wall Plank: Total Core & Upper Body Workout

Planks are one of the most popular core exercises of all time. Originating in yoga and popularized by Pilates, planks…

Transform Your Core: Ultimate Vertical Mountain Climber Workout

You don’t need to be a mountaineer to benefit from vertical mountain climbers. A little coordination and hip/shoulder mobility is…

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…

Plank Pull-Through: Target Your Core and Glutes Effectively

Planks are undoubtedly one of the most effective ab exercises. They are isometric exercises that require you to hold your…

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…

Kettlebell Sumo Squat: Targeting Key Muscles for Stronger Legs

Love ‘em or hate ‘em squats deserve a place in almost everybody’s workout. No exercise works your legs like squats,…

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…

Pallof Press vs. Plank – Which one should you do?

While there is nothing inherently wrong with exercises like sit-ups, crunches, and leg raises, they don’t really train your midsection…

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.…

Hack Squat vs. Leg Press: Which Exercise is Safer for Your Knees and Offers the Most Benefits?

Many people embark on their fitness journey driven by body-image concerns and challenges with self-confidence. For numerous bodybuilders, legs are…

Back Lever Exercise: Target Your Back, Core, and Arms Effectively

The back lever will challenge you to your core (no puns intended). It is a challenging gymnastics strength movement (at…

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…

Mastering Proper Plank Form for Total Core Engagement

In general, there are two ways to do any exercise – the right way and the wrong way. The right…

Hollow Body Plank: Engage Your Core and Build Strength

A form of isometric exercise, planks are one of the most popular core drills. Isometric exercises involve static muscle contraction…

Frog Stretch: Unlock Flexibility for Hips and Thighs Today!

Many people have a hard time performing compound lower body exercises like the squat, lunge, and Romanian deadlift because of…

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,…

Pin Squat: Target Your Legs and Lower Back for Maximum Gains

The squat is known as the king of exercises, and that’s a title it undoubtedly deserves. No exercise has the…

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…

Spiderman Planks: Ultimate Core & Total Body Strength Workout

At some point, almost every exerciser wants to get six-pack abs. A six-pack involves getting your body fat low enough…

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…

10 Best Ab Rollout Alternatives

Nearly every person who works out wants to develop a defined six-pack. Yet, very few actually achieve the goal. Part…

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…

Unlock Flexibility: Essential Side Lunge Stretch for All Muscles

Combo exercises like the side lunge stretch should be a staple in everyone’s daily and/or weekly fitness regime. They’ll benefit…

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…

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…

Single Arm Push Up: Master Form for Full Body Strength

Once upon a time, the single arm push-up was a feat thought to have only been achieved by exceptional humans.…

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…

Pendulum Squat: Target Your Lower Body Muscles Effectively

A lot of trainers think that working out with anything but freeweights is a waste of time. They believe that…

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…

7 Best Lower Back Exercises with Cables to Bulletproof Your Spine

Statistics suggest that eighty percent of adults experience back pain during their lifetimes (1). While many of these cases are…

Engaging Pull-In Exercise for Core Strength and Stability Ball

If you’ve mastered basic crunches and lying leg lifts then it’s probably time to step up your ab workouts with…

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…

Unlock Flexibility: Pretzel Stretch for Hip Flexors & Glutes

Before you get too excited you won’t actually be eating any pretzels during this stretch but you will look a…

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…

Knee to Chest Stretch: Unlock Flexibility for Your Hips & Back

Our bodies are made up of hundreds of muscles, although some are more prominent both in size and functionality such…

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,…

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…

81 Best Isolation Exercises By Muscle Groups

Isolation exercises are single-joint movements that target a specific muscle group. They are incredibly effective at promoting hypertrophy and improving…

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…

Deep Knee Bends: Strengthen Quads, Glutes & More Effectively

As just about every fitness fanatic knows, squats are one of the most effective exercises you can do. Squats build…

Plank Knee to Elbow: Targeting Core, Hips, and Shoulders

The plank is a popular exercise. As well as being an excellent general abs strengthener, it also teaches you how…

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…

Floor Wipers: Ultimate Core Workout for Stronger Abs & Glutes

Way back in 2006, a movie called 300 introduced the world to the legendary Spartans. Warriors without compare, the Spartans…

15 Best Abs Exercises You Can Do Anywhere and Anytime

Abs are an important muscle group, and if you want to develop them fully, you must train them correctly. That…

Heel Elevated Squats: Target Your Quads, Glutes & More!

The squat is a functional movement that you cannot escape, no matter how hard you try. Whether you’re sitting down…

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…

Hindu Squat: Strengthen Your Legs and Core Effectively

Physical, mental, and spiritual health is essential for overall well-being and quality of life. Disciplines to deal with each of…

Kettlebell Sumo High Pull: Build Glutes, Legs, and Upper Body

The kettlebell sumo high pull (or kettlebell sumo deadlift high pull) is a functional exercise that also builds strength and…

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…

14 Best Compound Exercises for Stronger Abdominals

When it comes to abs training, it’s too easy to fall into the trap of doing the same old crunches…

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…

Kettlebell Pistol Squat: Target Your Lower Body & Core Strength

The kettlebell pistol squat is not for the faint of heart. This advanced movement requires a level of balance, mobility,…

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…

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…

Bear Plank: Strengthen Your Core and Sculpt Your Body

We’re all familiar and then some with the plank exercise. With the recent resurgence of the traditional plank many variations…

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…

Romanian Deadlifts: Target Hamstrings, Glutes & More!

Romanian deadlifts (RDLs) are one of my favorite posterior chain exercises. I’ve used them in my own training to beef…

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.…

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…

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 Squat vs. Regular Squat – Which One Should You Do?

Most exercisers have a love-hate relationship with squats. We love how they’re so effective for building muscle mass and strength…

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…

Smith Machine Squat Alternatives for Powerful, Muscular Legs

The Smith machine is a controversial gym machine. On the one hand, using one for exercises like squats and bench…

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…

Trap Bar Vs. Barbell Deadlift – Which One Should You Do?

It’s hard to think of an exercise that’s more important than deadlifts. Yes, the squat is the so-called king of…

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.…

Unlock Flexibility: Scorpion Stretch for Total Body Relief

A large and growing percentage of the world’s population is sedentary. We earn a living sitting at a desk, spend…

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…

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.…

Hyperextension Alternatives for A Powerful Posterior Chain

It’s impossible to say which skeletal muscles are the most important, as each one has such different functions. However, there…

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,…

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,…

Hollow Hold: Strengthen Your Core and Hip Flexors Efficiently

When most people think about core and abs training, they tend to focus on the aesthetic benefits of having a…

Transform Your Glutes: Butt Ups for Stronger Legs & Core

A lot of trainers are against direct core exercises. They believe that the best and most time-efficient way to strengthen…

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…

Kettlebell Alternating Hang Clean: Sculpt Your Full Body Strength

The kettlebell alternating hang clean is a functional exercise that adds an interesting element in that you have to be…

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…

Z Press: Ultimate Guide to Strengthen Deltoids & Core

The bench press is a relatively recent addition to the exercise hall of fame. Invented shortly after the second world…

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,…

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…

Inverse Leg Curl: Strengthen Hamstrings & Glutes Effectively

If you’re looking for another way to train your hamstrings and posterior chain (muscles on the backside of the body)…

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 Ultimate Asian Squat Guide for Stronger Legs and Glutes

Have you ever noticed how children will instinctively squat while studying something on the ground, or even while resting? Squatting…

Master the Single Leg Romanian Deadlift for Total Lower Body Strength

Deadlifts are the core of most workout programs. They provide a highly targeted exercise that works not only the lower…

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…

The 10 Best Alternatives to Lunges for Bad Knees

We’re big fans of squats and deadlifts at Fitness Volt. These two exercises are amongst the most productive and satisfying…

13 Best Leg Extension Alternatives for Quads Size and Strength

Leg extensions are a very popular exercise. Unlike the squat, lunge, and leg press, the leg extension is an isolation…

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…

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…

15 Best Cable Ab Exercises For Ripped Core

When it comes to core and abs training, most people automatically gravitate toward bodyweight exercises. The reason for this is…

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…

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…

Maximize Leg Strength: Energizing Butt Kicks for All Muscles

Butt Kicks, also known as butt kickers or bum kicks, are a great little exercise to get your blood flowing,…

10 Best Leg Press Alternatives

The leg press machine is a hugely popular exercise. Like the king of exercisers uses, squats, it can help you…

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…

Master the RKC Plank: Strengthen Your Core and More!

Today we’re going to show you how to RKC plank, which is honestly a more worthwhile exercise than the basic,…

Master the Barbell Hack Squat: Target Your Leg Muscles Effectively

The barbell hack squat is a compound leg exercise which targets the quad muscles, while also using the hamstrings, glutes,…

Barbell Sumo Squat: Target Your Glutes, Quads, and More!

The barbell sumo squat is a lower-body exercise variation of the classic barbell squat that involves taking a wider stance…

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…

Dumbbell Deadlift: Master Your Hamstrings and Glutes Now!

Barbell deadlifts have taken the spotlight since the beginning of time but are dumbbell deadlifts effective enough to use in…

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…

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…

Lying Alternating Leg Raise: Strengthen Abs & Hip Flexors

The lying alternating leg raise is an isolation exercise which builds muscle and strength in the abdominals and hip flexors.…

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.…

Dumbbell Squat: Targeting Quads, Hamstrings, Glutes & More!

The dumbbell squat is a compound exercise which builds muscle and strength in the leg muscles. But the core is…

Dumbbell Rear Lunge: Strengthen Quads, Glutes & More!

The dumbbell rear lunge is an isolation exercise which builds muscle and strength in the leg muscles. It’s a fantastic…

Barbell Side Lunge: Target Your Legs for Maximum Strength

The barbell side lunge is a compound exercise which builds muscle and strength in the legs muscles (Quadriceps, hamstrings, and…

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…

Stability Ball Leg Extension Crunch: Target Abs & Hip Flexors

The stability ball leg extension crunch is a great bodyweight exercise which builds muscle and strength in the abdominal muscles…

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…

Master the Cable Vertical Pallof Press for Core & Shoulder Strength

The cable vertical Pallof press is a very functional movement whereas the muscle-building benefits are secondary. Your body has to…

Ultimate One-Leg Push-Up: Strengthen Your Chest and Core!

The one-leg push-up is an excellent compound bodyweight movement which primarily works the chest muscles. But the triceps and anterior…

Tone Your Core: Master the Cable Wood Chop Exercise

The cable wood chop is a very unconventional exercise which you’ll hardly see any gym-goers performing. However, it’s very effective…

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…

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…

Barbell Squat: Master the Move for Stronger Legs and Glutes

The barbell squat is a controversial exercise. Ask a trainer about his favorite lift, and he might tell you it…

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…

Dumbbell Sumo Squat: Target Your Legs for Maximum Gains

The dumbbell sumo squat is a gift from the muscle-building gods for many reasons. It forces good lifting posture (good…

One-Leg Front Plank: Strengthen Your Core and Stabilize

The one-leg front plank is an awesome core exercise which works your abdominals, obliques, and also your spinal erector muscles.…

Hanging Windshield Wiper: Target Your Obliques & Core

The hanging windshield wiper is an isolation exercise for developing the oblique muscles but it also targets the abdominals muscles…

Maximize Gains: Bicep Leg Curl for Stronger Arms & Legs

The bicep leg curl is a very effective bodyweight isolation exercise for building muscle and strength. Sometimes we just don’t…

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…

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…