Tip: 10 and 2 Stationary Lunge
Pretend you're standing on a clock and finish off leg day with 3 sets of 10 (each leg).
March 7
Tip: Alternating Eccentric Leg Curl
Force those hamstrings to grow! Lift with two legs, then overload the negative by lowering with one leg. Switch to both legs when you hit failure.
March 5
Tip: This Exercise Beats Squats for Glute Gains
You've seen the squat-booty memes, but the squat came in last for glute activation when compared to two other exercises.
February 27
Tip: Build Quads & Glutes, Even With a Bad Back
Low back acting up? You can still train your lower body hard. Try this.
February 23
Tip: Front Foot Elevated Split Squat
For more quad emphasis, try this split squat variation.
February 22
Tip: Peterson Step-Up
Finish off leg day with these. Looks easy, but your quads will be on fire.
February 20
Tip: Goblet and Hack Squat Superset
For quad size, do 6 rounds of narrow goblet squats followed by continuous tension hack squats. Rest only 60 seconds between rounds.
Tip: Squatting Misses This Leg Muscle
Squats rock, but they actually don't give you complete quad development. Here's what gets skipped and what exercise will fix it.
February 8
The Most Important Movement Pattern
Here's how to get your hips moving properly and blast through deadlifts, pull-throughs, RDL's, and kettlebell swings.
February 6
Tip: Rear Foot Elevated Split Squat
Lower under control, keep the torso upright, and only lightly touch the knee to the floor. Weight vest and chains optional, but definitely cool looking.
February 4
Tip: Bulgarian Split Squat
The rear-leg elevated split squat isn't actually used by Bulgarian weightlifters, but hey, it's still a great exercise.
February 2
Tip: Backward Static Lunge
For bigger quads, the reverse static lunge beats the forward version.
January 22
Tip: The Combo Exercise That's Just Plain Silly
It's a popular exercise that kills two birds with one stone... except it really doesn't. It just screws up two good exercises.
January 17
Tip: A Better Way to RDL
This dead-stop, pinned variation of the Romanian deadlift is easier on your back, keeps your form in check, and nails your glutes.
January 10
Tip: 25 Reps for Bigger Legs
When you walk into a room, do people think you're riding a stork? If so, here's the workout method you need.
January 7
Tip: 3 New Ways to Use This Machine
It's not just for back. Check out these muscle-building exercise variations.
January 3
Tip: The Dumbbell RDL
Dumbbell Romanian deadlifts allow for more range of motion than the barbell variation. Great exercise for the glutes, hams, and low back.
December 16
Tip: The Touch-and-Go Box Squat
Unlike the regular box squat, this variation has you tapping the box with your glutes, but not sitting, keeping the hip extensors engaged.
December 9
Tip: Find YOUR Perfect Squat, Not Someone Else's
Here's an easy way to discover your perfect squat position.
December 6
Tip: Front Squat Without Wrist Pain
These two drills will improve your mobility so you can lift more weight comfortably and finally build some decent quads.