Tip: One-Leg Hip Lift with Weight Plate
In this joint-friendly hip thrust variation, you'll target your hamstrings as well as your glutes.
November 30
Tip: Two-Bench Hip Thrust + Leg Curl
Build your glutes and hamstrings with just your bodyweight. Try this.
November 17
Tip: Band-Assisted Nordic Hamstring Curl
The NHC is a tough exercise for the hams and glutes. The key is to lower slowly under control and pull yourself back up. Too tough? Add a band.
Tip: Neutral-Hip Nordic Hamstring Curl
Looks simple enough, but this is one of the toughest hamstring exercises there is.
November 11
Tip: Density Training: Leg Extensions & Goblet Squats
Occluded extensions alternated with heels-elevated goblet squats for 3 rounds. Remove the wraps and rest 3 minutes. Repeat 2-3 times.
November 3
Tip: Inverted Sit-Ups and Squats
Two old-school exercises that are worth trying out. Check 'em out.
November 1
Tip: The Squat You Should Be Doing
All types of squats have their benefits, but this one might just be the best all-around variation.
October 27
Tip: Crossover Step Sled Pulls
Crossover sled pulls add a lateral force production tool to your sled training toolbox.
October 26
Tip: Single-Leg Pushes and Pulls
Ramp up the unilateral intensity or bring up your weak side by pushing with the same leg, then switch legs and repeat.
October 25
Tip: Front Squat to Box
Nail your quads with this exercise. Be sure to pause 1-2 seconds on the box.
Tip: Ramp Up Your Prowler Training
Change up your arm position and get more from your sled work. Here's how.
October 24
Tip: Pistol Squat Hold with Leg Exchange
Already good at pistol squats? Showoff. Now try this advanced variation.
October 23
Tip: Dumbbell Iso-Dynamic Elevated Split Squat
Adding deep, 3-5 second holds to your split squat ramps up lower body development and helps with tight hip flexors.
October 19
Tip: Continuous Tension Hack Squat
To get the most growth in your quads when using the hack squat, don't lock out at the top.
October 18
Tip: Pistol Squat From the Bottom Up
Ramp up the difficulty of the pistol squat with this variation.
Tip: Pistol Squat to Box
The pistol squat requires mobility, strength, and balance. If you're not there yet, try the box squat version. Progress by using a lower box.
October 17
Tip: The Duck Lunge
Finish off leg day with this quad-focused exercise. Stay in the crouched position and shoot for 15 reps per leg.
Tip: Pistol Squat with Suspension Straps
Trying to hit a full pistol squat but having trouble? Use this regression, then progress by using the straps as little as possible.
October 9
Tip: The Zercher Squat and Box Squat
Build your legs, strengthen your core and upper back, and improve mental toughness with this squat variation.
Tip: Hit the Right Squat Depth
Know the difference between partials, proper depth, and dreaded butt wink. Here's your guide.