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…
Ultimate Quadriceps Exercises for Powerful Legs
The quadriceps, often called the quads, are a group of four muscles located at the front of your thigh. They play a crucial role in everyday activities like walking, running, and climbing stairs.
Every time you stand up from a chair or kick a ball, your quads are hard at work, helping you extend your knee and keep your balance.These muscles are not just important for movement; they’re essential for fitness too. Strong quads help improve your performance in sports and workouts, making activities like squats and lunges easier and more effective.
Plus, having strong quads can help prevent injuries by supporting your knees and maintaining good posture.Ready to strengthen your quadriceps? Check out these effective exercises designed to target and develop this important muscle!
Exercises for Quadriceps
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…
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…
Assisted Lying Leg Raise With Throw Down Guide
The Assisted Lying Leg Raise With Throw Down exercise effectively targets and strengthens your core, making it ideal for those…
Barbell Full Zercher Squat for Glute Power
Experience the potency of the Barbell Full Zercher Squat, a dynamic exercise that not only targets glute strength but also…
Barbell 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…
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.…
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…
Unlock Stronger Legs: Mastering Quad Extensions for All Muscles
Quad extensions are one of the most effective isolation (single-joint) exercises to build bigger and stronger thighs. The quadriceps play…
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…
Forget Full Deadlifts – This Halfway Hack Builds More Strength and Saves Your Back
The bottom half deadlift is an excellent deadlift variation that can help you overcome sticking points in the bottom half…
Anderson Squats: Unlock Power in Your Legs and Core Today!
Anderson squats are the namesake of Paul Anderson, an Olympic weightlifter and competitive strongman. They start from the bottom position,…
Unlock Stronger Hamstrings: Effective Curls for All Levels
Hamstring curls build your hammies like bicep curls build your guns. Posterior chain muscles, like the hamstrings, calves, and upper…
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…
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…
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…
Can Yoga Before Bed Enhance Sleep Quality? Here’s What the Experts Say
People often assume that fitness professionals are always motivated to exercise and find staying in shape easy. However, as a…
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…
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…
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.…
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…
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…
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…
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…
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…
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…
Seated Groin Stretch: Unlock Flexibility for Stronger Hips
A stretch that takes me back to memory lane and one I so dreaded from my Jiu-jitsu and grade school…
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 Push Press: Strengthen Deltoids and Build Power
There are more overhead press exercises than most lifters will ever bother to memorize. The dumbbell push press is an excellent…
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…
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…
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 Standing Crunch: Sculpt Your Core with This Effective Move
If you look at the average ab-focused workout routine, chances are you’ll find three categories of movement: lying, planking, and…
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,…
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…
Planche Push-Ups: Master Your Strength, Build Powerful Muscles
Many exercisers skip doing push-ups as they feel they are too easy and do little to nothing for their strength…
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…
GHD Sit-Up: Target Your Core Muscles for Ultimate Strength
The glute-hamstring developer is one of the most effective training tools for building a strong, muscular posterior chain and midline.…
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 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…
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:…
Toes to Bar: Mastering the Ultimate Core & Hip Flexor Workout
A shredded midsection is the symbol of peak fitness. Although many people aspire to develop a well-defined six-pack that could…
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…
Fish Pose (Matsyasana): Strengthen Your Core and Back Muscles
One of the fun parts about learning yoga poses is that you can imagine how the name correlates to what…
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…
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…
7 Best Knee Extension Exercises for Bigger, Stronger Quadriceps
We’re often told that big compound or multijoint exercises are the best way to build muscle size and strength. Examples…
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,…
The Best Lower Abs Exercises
Without a doubt, the lower abs are one of the most common “problem areas” that exercisers want to improve. Getting…
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…
9 Toes-to-Bar (TTB) Alternatives To Revamp Your Core
Toes-to-bar is primarily a core exercise that entered the mainstream after it became a staple in CrossFit workouts. Nonetheless, most…
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)…
Transform Your Core: Effective Weighted Crunches for Abs
Unless you were blessed with godly ab development that you never had to work for (lucky bastards), chances are you…
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…
Scissor Kicks: Tone Your Abs and Strengthen Your Core
Core and abs training are incredibly popular. Almost everyone who works out does at least a few exercises for their…
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.…
Boost Strength with Pegboard Climbing: Target Key Muscle Groups
Does your gym have a pegboard? Or are you thinking of buying one for your home gym? Either way, this…
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…
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…
V-Lines: Exercises, Workouts, Genetics, and Diet
You cannot overlook the v-lines if you want to build a shredded midriff. The sex lines, as they are popularly…
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…
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,…
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…
Single Leg Extension: Target Your Quadriceps for Maximum Gains
Single leg extensions are a highly favored gym exercise for building the quadriceps thigh muscles for several reasons. They’re less…
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…
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.…
Seated Leg Raises: Strengthen Your Hip Flexors and Quads!
Some exercises are iffy as to whether they’re effective or not, but seated leg raises will have your abs burning…
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…
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…
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…
High Knee Raise: Strengthen Your Hip Flexors and Core
A lot of people believe that the best way to lose weight, burn fat, and get in shape is to…
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…
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.…
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…
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…
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 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…
15 Intense Push-Up Variations for Bodybuilders
Most bodybuilders use a combination of free-weight exercises and resistance machines to build bigger muscles, which is a process called…
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…
Knee Tucks: Strengthen Abs, Hip Flexors & Quads Effectively
One of the biggest barriers to exercise is lack of time. Work and family commitments can make fitness programs hard…
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…
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.…
12 Hanging Knee Raise Alternatives for Rock Hard Abs
Hanging knee raises are an old-school abs exercise. You can do them using a pull-up bar, but that means you…
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.…
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…
Jackknife Sit-Ups: Tone Abs, Obliques & Hip Flexors Fast!
The jackknife sit-up is an intermediate to advanced ab exercise that only requires your body weight and a little more…
13 Best Hanging Leg Raise Alternatives For Beginner, Intermediate and Advanced Levels
Don’t have a bar to hang from? Or maybe you don’t have the grip strength, or… it’s possible you’re just…
The 10 Most Awesome Upper Abs Exercises
Contrary to what many people think, the rectus abdominis, or abs for short, is not made of two muscles –…
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…
Fire Hydrant Exercise: Boost Your Glutes and Core Strength!
Not so long ago, core training was THE major fitness industry trend. Entire workouts, group exercise classes, and even types…
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…
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.…
Master the Hanging Pike: Target Your Core like a Pro!
The hanging pike is a leg raise variation that works the abdominal muscles and more. It’s similar to the toes-to-bar…
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…
Gluteus Minimus Exercises For Rounder Hips & a Jaw-Dropping Side Butt
Today, you’re going to learn things about your butt you didn’t even know existed. Don’t worry, this is not one…
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…
Dead Bug Exercise: Strengthen Core and Improve Stability
Boy, do they come up with some interesting names for exercises these days… although ‘dead bug’ is certainly fitting for…
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,…
Transform Your Core: Master the Cocoons Exercise Today!
Cocoons might sound like a complex exercise but you can rest assured it’s as simple as can be. Easy? Well,…
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…
Ultimate Decline Sit-Up Guide: Target Your Abs & Hip Flexors
The decline sit-up is a bodyweight exercise that targets the abdominal muscles. It’s very effective for building a strong core…
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…
Leg Extension: Mastering Quadriceps for Stronger Legs
Just picture yourself in the gym, and off to one side is that intricate leg extension machine. Yes, it can seem…
Isometric Wipers: Master Core Strength & Stability Today!
The isometric wiper isn’t your typical everyday gym exercise however it’s worth considering for the benefits it offers. This movement…
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,…
Master the Hanging Straight Leg Raise for Core Strength
The hanging straight leg raise is a body weight based movement used to build muscle and strength in the abdominal…
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…
Mastering Push-Ups: Engage Your Chest, Arms, and Core Muscles!
Push-ups, ancient in origin, have withstood the test of time as a highly effective and versatile exercise. Widely adopted by…
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.…
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…
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…
Stability Ball Jackknife: Strengthen Your Core and Shoulders
The stability ball jackknife is an isolation exercise which builds muscle and strength in the core and hip flexors. This…
Captain’s Chair Leg Raise: Target Your Core Muscles Effectively
The Captain’s chair leg raise is a compound exercise which builds muscle and strength in the abdominals which make up…
Bicycle Crunch: Target Your Abs and Strengthen Core Muscles
The bicycle crunch is a great bodyweight abdominal exercise which is used to build the abdominal muscles and tighten up…
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…
Spiderman Push-Up: Sculpt Your Chest and Core Effectively
The Spiderman push-up is a very unconventional chest exercise but it’s also very effective for building muscle and strength. So,…
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…
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…
Ultimate Machine Leg Raise Crunch for Core and Hip Strength
The machine leg raise crunch is an isolation exercise used for building muscle and strength in the abdominal muscles of…
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…
Knee Push-Up: Strengthen Your Chest and Core Effectively
The knee push-up is a compound bodyweight exercise which builds muscle and strength in the chest muscles. But, the triceps…
Maximize Core Strength: Standing Ab Wheel Rollout Benefits
The standing ab wheel rollout is a very effective core exercise which is most suited for the intermediate to advanced…
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…
Seated Knee Raise: Strengthen Your Core and Hip Flexors
The seated knee raise is an excellent exercise for improving hip function as it targets the Iliopsoas (Anterior or inner…
Master the Front Plank: Strengthen Your Core and More!
The rectus abdominus, or abdominals, make up a large portion of your core muscles and they are important for twisting,…
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…
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…
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…
Incline Straight Leg Raise: Target Your Core and Hip Flexors
The incline straight leg and hip raise is an effective core exercise which targets the Rectus Abdominis (Abs) muscles and it…
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…
Barbell Romanian Deadlift: Boost Quadriceps & Calves Effectively
The Romanian deadlift is an effective posterior-chain exercise which works the glutes and hamstrings, but the calves and spinal erectors…
Strengthen Your Core: Master the Vertical Leg Crunch Today!
The vertical leg crunch is a challenging abdominal-focused exercise that takes the basic crunch and adds additional elements that potentially…
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.…
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…
Master the Wheel Rollout for Core, Hip Flexors & Shoulders
The wheel rollout is a very effective exercise for the core muscles and hip flexors which is great for increasing…
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.…
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…
Ultimate V-Ups: Strengthen Your Core and Sculpt Your Abs!
V-ups are one of those rare exercises that combine a unique combination of core strengthening, explosiveness, balance, coordination, flexibility, stretch,…
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,…
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…
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