Tip: Two Drills to Fire Up Your Backside
Get your glutes, hamstrings, and upper back ready for heavy training with these simple movements.
May 27
Tip: Two-Kettlebell Front Squat
Build your legs and challenge your anterior core strength and stability with this move.
May 26
Tip: Kettlebell Skater Squat
If squats are causing you pain right now, you can still train your legs. This exercise will load the spine less and still blow up your legs.
May 20
Tip: Hands-Free Front Squat
This lift is a teaching tool. It helps you find the sweet spot for bar placement on regular front squats, and it teaches you to keep the elbows high.
May 3
Tip: Want Bigger Quads? Do High Reps.
There's a time to go big or go home, but not for quadriceps isolation. Here's why.
April 24
Tip: Stop This!
Standing on an elevated surface has its place, but most people misuse this training method. Here's what they're getting wrong.
April 14
Tip: The Burpee and Reverse Lunge Combo
Yeah, burpees don't suck enough, let's make them tougher! Seriously, this will get you in fighting shape fast.
April 10
Tip: Death to Super Deep Squats
Parallel is better for strength, power, and pain-free gains. Here's why.
April 7
Tip: Reverse 21s – Front Squat
If this doesn't build your quads, nothing will. Do 7 full reps, 7 bottom-half partials, then 7 top-half partials without racking the bar.
Tip: 4 Thigh-Quaking Squat Variations
The basic squat is the missionary position of leg workouts. Go Kama Sutra on your leg training with these alternatives.
April 2
Tip: Single-Leg Romanian Deadlift
This exercise does a great job preparing the body for your sport, and of course it's a very effective hamstring and glute builder.
March 31
Tip: Dumbbell Bulgarian Split Squat from Deficit
One way to make an exercise more challenging is to increase the range of motion. Here's an example.
March 22
Tip: Heel-Elevated Step-Up
The vastus medialis muscle often lags behind in strength. Use this exercise to bring it up and prevent injuries.
March 21
Tip: Zercher Squat with Zig-Zag Bar
The bar placement in the Zercher squat makes it a lot easier to activate the core and control the low back and pelvis. A straight bar without chains will work too.
March 20
Tip: High Box Squat with Safety Bar
When you have knee or shoulder issues, this is a good alternative to a standard squat. This is the touch-and-go version with chains for overload at the top.
Tip: Pump the Hamstrings First on Leg Day
Believe it or not, this will make you a better squatter and make those cranky knees feel awesome. Here's why and how to do it.
March 19
Tip: The Heavy Goblet Squat
Use this special setup and make this so-called fluffy exercise into a real strength builder. Here's how.
March 18
Tip: Reverse Lunge from Step
This knee-friendly variation is great for your quads, glutes, and hamstrings.
Tip: Cheat Your Single-Leg Training
If you want to build muscle and reap the benefits of unilateral work, start out by doing it like this.
March 16
Tip: Rear-Foot Elevated Split Squat from Step
Elevate the front foot with a step and go deep on this one. Rack grip shown, but you can also hold the dumbbells down at your sides.