Must-Try Hamstring Exercises for Stronger Legs

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.…

Simple and Effective Assisted Calf Stretches for Beginners

Assisted Lying Calves Stretch exercise aims to improve the flexibility and range of motion in the calf muscles, essential for…

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…

12 Proven Lying Leg Curl Alternatives for Stronger, Sculpted Hamstrings

Discover the best lying leg curl alternatives to strengthen your hamstrings. Our guide covers 12 effective exercises for all fitness…

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,…

Curtsy Squat: Boost Your Glutes and Legs with This Move!

A curtsy squat is a grueling squat-lunge hybrid that biases the glutes and upper legs. This exercise gets its name…

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…

One And One Half Squat: Target Your Legs and Core Effectively

Growing quads isn’t easy, especially if you only train legs once weekly. This is where one-and-one-half squats shine. Squeezing in…

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…

Calf Jumps: Strengthen Your Gastrocnemius and Soleus Muscles

Calf jumps, also called pogo jumps, are an effective exercise for improving ankle stiffness, stability, and strength. Athletes and regular…

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…

Reverse Lunges: Strengthen Quadriceps, Glutes, and More!

Reverse lunges are an excellent exercise for building leg and glute strength while being easier on your knees. In this…

Bulgarian Split Squats: Target Your Legs for Maximum Gains

Discover why Bulgarian split squats (BSS) are superior to leg extensions and learn about their advantages over leg extensions for…

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…

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…

Astride Jumps Exercise Guide: Supercharge Your Cardiovascular Health

Enhancing your cardiovascular health is crucial for overall fitness, and incorporating Astride Jumps into your routine can make a significant…

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).…

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…

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…

Unlock Hip Flexibility: Lying Glute Stretch for Optimal Relief

As hard as it may be to imagine your sexy toosh as anything more than an eye magnet, the muscles…

Unlock Flexibility: Fixed Bar Back Stretch for Total Body Relief

A quick internet search for “best back stretches” shows how biased we are towards issues more specifically related to the…

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…

Ultimate Lunges: Strengthen Your Legs and Glutes Effectively

When to comes to building lower body strength and muscle size, squats, leg presses, and deadlifts are hard to beat.…

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…

Dumbbell Hip Thrust: Target Your Glutes and Hamstrings Effectively

Many lifters believe the only way to build a bigger and stronger posterior chain is by performing countless heavy barbell…

Master the Squat Jerk: Target Your Legs, Core, and Shoulders

Overhead presses and squats are two of the best exercises to build strength and muscle mass; the squat jerk delivers…

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…

Standing Single Leg Curls: Target Hamstrings & Glutes Effectively

Located on the backside of the thigh, the hamstrings play a pivotal role in athletics, complementing other muscle groups like…

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 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,…

Crescent Moon Anjaneyasana: Strengthen Your Hips and Core

A statuesque-like pose resembling that of Warrior I (But without the mythical backstory and a little more detailed), crescent moon…

Unlocking Strength: Revolved Side Angle Pose Benefits & Tips

Revolved side angle pose parivrtta parsvakonasana displays a multiple-phase technique that combines a static lunge, core strength, hip hinge, and…

Warrior 2 Pose: Strengthen Your Lower Body and Core Today!

The Warrior Pose series is based on a fascinating tale about a fierce warrior, Virabhandra, sent to get revenge for…

Strengthen Your Body with Warrior 1 Pose: Key Benefits & Tips

Warrior 1 Pose – Virabhadrasana I and its variations are a set of standing lunge asanas symbolic of the legendary mythical…

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…

Hero Pose Virasana: Unlock Flexibility for Stronger Legs

The hero pose virasana is a basic sitting variation, suitable lotus pose alternative for meditative practice, and heck of a…

Strengthen Your Core with Half Moon Pose: Ultimate Guide

The first thing that comes to mind in the half moon pose Ardha Chandrasana is being thrown off balance. And…

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…

Unlock Flexibility: Upavistha Konasana for Stronger Legs & Core

This one’s a throwback to gym class days when you were instructed to sit, spread your legs wide, and reach…

Unlock Flexibility: Prasarita Padottanasana for Strong Legs

One of yoga’s many fold poses, the sangskrit name prasarita padottanasana describes five elements of the wide legged forward bend:…

Mastering Tree Pose: Strengthen Key Muscle Groups Effectively

Tree pose, also known as Vrksasana is a body posture reminiscent of a healthy, tall, and resilient tree. Rooted down…

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.…

Master Downward Facing Dog: Strengthen Key Muscle Groups

As the name implies, there is a similarity between the downward facing dog and a common habit of our favorite…

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…

45-Degree Hyperextension: Strengthen Your Back and Glutes

A big, strong back is what everyone’s after, and while rows, deads, and pulls make the cut in everyone’s workout…

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…

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,…

6 Best Lower Back Barbell Exercises for a Rock-Solid Lumbar Region

Most lifters won’t touch lower body exercises with a ten-foot pole. This, however, makes their lower back the weakest link…

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…

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…

Dumbbell Hack Squat: Target Your Lower Body for Maximum Gains

The dumbbell hack squat is a squat variation that helps you better target your quadriceps. This exercise is a great…

Barbell Split Squat: Target Your Legs & Glutes Effectively

A balanced training program incorporates bilateral compound movements, such as squats, deadlifts, and bench presses. Bilateral exercises require both limbs…

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…

9 Best Exercises to Get Rid of Outer Thigh Saddlebags

The term “saddlebags” describes excess fat deposits on a woman’s outer thighs. It is a common cosmetic concern for many…

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…

Lateral Step-Up: Strengthen Quads, Glutes, and Hamstrings

Legs are the biggest muscle group. You must train them from multiple angles to ensure overall strength and muscle development.…

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 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…

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…

Smith Machine Hack Squat: Build Strong Legs and Glutes Fast!

Abbreviated from the name of its inventor George Hackenschmidt – Estonian Strongman and wrestling champion from the early 20th century…

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…

Ultimate Smith Machine Squat: Target Quads, Glutes & More!

Commonly criticized for not being a freeweight squat, Smith machine squats deserve more respect for what they offer in the…

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…

Deficit Reverse Lunge: Target Your Lower Body Muscles Effectively

Range of motion is important for building muscle, getting strong, and developing healthy, mobile joints. It’s no coincidence that some…

B Stance Hip Thrusts: Boost Glutes & Strengthen Legs!

Whether you want to run faster, jump higher, kick harder, lift heavier, or just look your best, a strong and…

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…

Curtsy Lunge: Ultimate Guide to Sculpting Strong Legs & Glutes

The curtsy lunge is a functional exercise that can help you build core stabilization, muscle mass, strength, coordination, and balance. Only a…

Single Leg Step Ups: Sculpt Your Legs and Core Effectively

A more advanced variation of the popular aerobics class cardio activity, single leg step ups are the superior option for…

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…

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…

Reverse Lunge (Leg Kick): Target Your Lower Body Muscles!

You don’t need to be a martial arts enthusiast to try the reverse lunge (leg kick) but if you need…

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…

12 Cable Kickback Alternatives For Building Bigger and Stronger Glutes

It doesn’t matter how hard your friendly neighborhood gym bro tries to convince you that he doesn’t care about glute…

Maximize Your Glutes: Effective Monster Walks for Stronger Legs

While it’s true that squats, lunges, and hip thrusts are the trinity of ass-building greatness, you’ll get the best results…

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…

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…

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…

Low Bar Squat: Target Your Quads, Glutes & More Effectively!

The squat is a fundamental strength training exercise. Whatever you are training for, they deserve a place in your workouts.…

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…

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.…

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…

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 Windmill: Targeting Your Core and Shoulders Effectively

It’s not your conventional strength-building exercise, however, movements such as the kettlebell windmill help to enhance many factors of your…

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…

Strengthen Your Spine: Effective Back Extensions for Core Power

Back extensions, also known as hyperextensions, are a very popular exercise. Most gyms have a back-extension bench, and a lot…

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…

8 Best Glute Isolation Exercises For a Bigger Rear

The gluteus maximus, or glutes for short, is one of the most important muscles in the body. It is involved…

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…

Unique Cable Machine Exercises for Enhancing Your Back Development

Almost every modern-era bodybuilder has used the lat pulldowns and seated rows to build a muscular back. Purists may say…

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…

Donkey Kick: Target Your Glutes, Hamstrings, and Core!

In the quest to build a better body, a lot of people go straight for the most intense exercises and…

Close Stance Squat: Target Your Quads, Glutes, and More!

If you want bigger, stronger, shapelier legs, squats should be high on your list of must-do exercises. But, while you…

Split Squat vs. Lunge – Which one should you do?

If you want to develop strong, muscular legs, exercises like barbell squats, leg presses, and Romanian deadlifts need to be…

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.…

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…

Master the Parallel Squat: Strengthen Your Legs Effectively

Squats are one of the most important exercises you can do. It doesn’t matter if you are training to build…

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,…

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…

Crab Walk: Target Your Glutes, Core, and Upper Body Effortlessly

There are quite a lot of exercises named after animals, and that’s especially true in yoga. That’s because many of…

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,…

13 Best Gluteus Medius Exercises For A Perfect Butt

Contrary to what Instagram fitness models would have you believe, your butt is not a single muscle. Squatting every day…

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…

Hip Raise (Bent Knee): Boost Glutes & Strengthen Legs!

The hip raise (bent knee) is a commonly performed exercise used to target the abdominals and strengthen the hip muscles.…

Belt Squat: Transform Your Lower Body Strength Effectively

It’s no secret that lower back pain is one of the most common problems that weightlifters have to deal with…

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…

10 Best Hip Thrust Alternatives for a Stronger Posterior Chain

Whether you want to run faster, jump higher, kick harder, lift heavier, or just look your best, a strong and…

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…

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,…

Cat Stretch: Unlock Flexibility for Core and Back Muscles

The cat stretch is exactly like what it sounds like because it mimics how a cat would stretch. This yoga…

Strengthen Your Core: Master the Bird Dog Exercise Today!

The bird dog sure doesn’t sound like the typical exercise but make no mistake, it’s actually an effective and commonly…

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 Glute Bridge: Strengthen Your Entire Lower Body

The glute bridge is among the simplest bodyweight exercises in its most basic form. Although, you can certainly load it…

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…

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…

Dumbbell Leg Curl: Target Your Hamstrings for Maximum Gains

The dumbbell leg curl is an isolation exercise which effectively builds muscle and strength in the hamstring muscles located in…

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 Hyperextensions for Stronger Spinal Erectors & Hamstrings

The hyperextension, also known as the back extension, is an exercise that doesn’t get as much attention compared to other…

Dumbbell One-Leg Split Squat: Strengthen Your Legs & Glutes

The dumbbell one-leg split squat is a very effective exercise which mainly targets the quadriceps but the hamstrings, glutes, calves,…

Seated Leg Curl: Master Hamstring & Gastrocnemius Strength

The seated leg curl is an exercise which builds muscle and strength in the hamstrings of the posterior chain (Backside…

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…

Smith Machine Kneeling Rear Kick: Target Your Glutes Effectively!

The Smith machine kneeling rear kick is a great exercise for building muscle and strength in the glutes. It’s an…

Twisting Hip Extension: Strengthen Glutes & Core Effectively

The twisting hip extension is an isolation exercise which targets the hamstrings and core while building muscle and strength. This…

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.…

Ultimate Guide to Mastering the Dumbbell Lunge for Full Leg Strength

If you want to maximize your leg development, you should definitely consider including the dumbbell lunge in your lower body…

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…

Kneeling Cable Hip Extension: Strengthen Glutes & Hamstrings

The kneeling cable hip extension is an isolation exercise which builds muscle and strength in the glutes and hamstrings. It’s…

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…

Twisting Hyperextension: Strengthen Your Back and Obliques

The twisting hyperextension is a compound exercise which targets the spinal erectors and obliques but the obliques and hamstrings also…

Strengthen Your Back: Flat Bench Hyperextension for Full Power

The flat bench hyperextension is a compound exercise which builds muscle and strength in the Erector Spinae muscles of the…

Activate Your Glutes: Lying Single Straight-Leg Hip Extension

The lying single straight-leg extension is a lower posterior chain exercise which works the hamstrings and glutes. Now, there are…

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…

Hip Thrusts: Ultimate Guide to Targeting Your Glutes and Legs

If you were to make a list of objectionable exercises, the hip thrust would rank at the top. There is…

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…

Standing Cable Hip Extension: Target Your Glutes & Hamstrings

Although squats and lunges are crowd favorites for developing buns of steel, they are not the only effective exercises for…

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…

Transform Your Legs: Master the Barbell Lunge for Strength

The barbell lunge is one of the best leg exercises for the glutes and quads because you can emphasize one…

Single Leg Glute Bridge: Master Your Glutes and Core Strength

The single leg glute bridge is a bodyweight variation of a superior weighted posterior chain movement also known as hip…

Strengthen Your Erector Spinae with Effective Back Extensions

The machine back extension is an isolation exercise for the erector spinae muscles which allow us to maintain an upright…

Ultimate Reverse Hyperextension: Sculpt Your Glutes & Core

The machine reverse hyperextension is an isolation exercise that works the Gluteus Maximus with some hamstring and lower back involvement…

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…

Superman Exercise: Strengthen Core, Glutes, and Back Muscles

Besides having the coolest name out of essentially any exercise, the Superman is a fantastic back exercise and all you…

Lying Leg Curl: Master Form & Boost Hamstrings & Calves

The lying leg curl is an effective isolation exercise for the hamstrings and anyone can perform the movement safely. It’s…

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…

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…

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…

Incline Leg Press: Target Your Quads, Glutes, and More!

The incline leg press is a very effective compound exercise which builds muscle and strength in the leg muscles. Now,…

Kneeling Leg Curl: Master Your Hamstrings & Glutes Today!

The kneeling leg curl or iso-lateral hamstring curl is an effective exercise that targets the hamstrings muscles on the lower…

Ultimate Barbell Deadlift: Strengthen Hamstrings & Glutes

The barbell deadlift is a compound exercise that works the legs, back, and core muscles. It is also one of…