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A squat variation that adds a half-rep at the bottom of each full squat, increasing time under tension for the quads and glutes. The extra half rep doubles the time you spend in the hardest part of the range, which is exactly the part most lifters rush through. It works best as a second squat […]
A semi-unilateral Romanian deadlift where one foot is staggered back, shifting most of the load to the front leg. You get nearly all the single-leg benefit of loading one hamstring at a time without the balance demands that make true single-leg deadlifts frustrating to load. It is the natural bridge between two-legged hinging and full […]
A squat variation using a box to develop explosive strength out of the bottom position and reinforce proper squat depth. Because the box briefly breaks the stretch reflex, the drive up has to come entirely from the muscles, which builds starting strength that carries straight over to the regular squat. It also sets depth objectively, […]
A squat variation with the barbell racked across the front deltoids, emphasizing the quads and demanding greater core stability. Moving the bar to the front of the body forces a more upright torso, which shifts work onto the quads and upper back and makes depth easier to reach for most lifters. It carries less load […]
A hip-hinge movement with a barbell on the upper back, strengthening the hamstrings, glutes, and erector spinae. Because the bar sits so far from the hips, light weights create a lot of tension through the posterior chain, making this one of the best value hinge exercises per kilo on the bar. It doubles as direct […]
The barbell hip thrust loads the glutes at the top of hip extension, which is the position where squats and deadlifts give them the least tension. Supporting the upper back on a bench and driving a loaded bar upward with the hips means the glutes stay under load through a range they rarely get to […]
A hip-hinge movement with a barbell that primarily targets the hamstrings and glutes while also strengthening the lower back. Starting from the top and lowering only as far as the hamstrings allow keeps constant tension exactly where you want it, which is why it is the default hamstring builder in most programs. It pairs naturally […]
The back squat is the reference lift for lower body strength. With the bar resting across the upper traps, the quads drive the ascent while the glutes, adductors and spinal erectors hold everything in position through the full range. It loads more muscle at once than almost any other exercise, which makes it as useful […]
A full-body locomotion exercise that builds shoulder stability, core strength, and coordination by crawling on hands and feet. Holding the hips low and level while moving turns every step into an anti-rotation rep for the trunk, with the shoulders and quads working the whole time. It doubles as conditioning, and it scales by distance and […]
A core stability exercise performed on all fours, extending opposite arm and leg to build anti-rotation and anti-extension strength. The skill is keeping the torso perfectly still while the limbs move, which is exactly what a strong core does under a squat or deadlift. It looks easy and is done badly everywhere; slow reps with […]
