Exercises

Barbell Reverse Lunge strengthens and activates your core, glutes, and hamstrings. They put less stress on your joints and give you a bit more stability in your front leg. This exercise is ideal for people who have knee concerns, difficulty balancing, or l...

Barbell Siff Squat is a free weight exercise that primarily targets the quads and, to a lesser degree, also targets the glutes and hamstrings. It improves stability, balance, and coordination due to the nature of foot positioning.

Barbell Snatch is a dynamite exercise that strengthens the posterior chain and can help you attain an upright posture: straight back, shoulders retracted, tight core, and a potentially less painful low back. The tall posture and balance of the lift begin i...

Barbell Split Jerk is a full-body exercise that specifically targets the quadriceps, glutes, and calves. It also provides strength to the leg and core as well as develops effective mass.

Barbell Split Squat is a popular unilateral lower body movement used by strength, power, and fitness athletes to increase muscle mass, strength, and injury resilience. However, it increases the strength in the muscles of the legs, including the quads, hams...

Barbell Squat with Heels Raised is a variation of the standard squat. It activates the muscle fibers of your quads because it increases the range of motion at the knee while decreasing the range of motion at the hip. It is a great alternative for those who...

Barbell Stepover is a multi-joint exercise that explicitly targets glutes, hamstrings, and quadriceps. It also increases functionality and mobility throughout the hips.

Barbell Step-Up activates muscle groups throughout your lower body, including your quadriceps, hamstrings, glutes, and adductors. It is a great single-leg strength exercise that also improves balance and core strength.

Bench Squat with Rotational Chop is a great exercise to increase the strength of legs, and it explicitly targets glutes, hamstrings, and quads. This exercise is also good to strengthen the core stability and rotational power.

Bodyweight Jump Squat targets the glutes, quads, hips, and hamstrings and also increases your heart rate. Because this variation puts more stress on your joints, it''s important to have healthy knees, ankles, and hips if you want to try this move.

Bodyweight Squat builds your lower-body muscles that specifically activate muscles like the hamstrings, quadriceps, glutes, and calf muscles. Doing squats can help you prepare for other strength-training exercises like deadlifts.

Bodyweight Walking Lunge strengthens the leg muscles as well as the core, hips, and glutes. It helps to increase flexibility and loosen up your hips and hamstrings. This can help improve posture and balance, which can be beneficial to athletes, casual exer...