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The basic squat is the missionary position of leg workouts. Go Kama Sutra on your leg training with these alternatives.

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Tip: Hip Thrust With Band

For the hip thrust, focus more on mind-muscle connection than the amount of weight you use. Add a band for accommodating resistance.

Tip: Ginger, Pain Relief, and Performance

Here's the latest info (pros and cons) on the tastiest pain reducer and inflammation fighter.

Tip: The Surprising Side Effect of Getting Too Fat

A new study gives us some fascinating insights about fat gain, fat loss, and food deliciousness.

Tip: The GHR

With this variation of the glute-ham raise, you can finish with a glute contraction (knees lower on the pad), or set the knees higher to target hamstrings.

Shoulder-shocker

Tip: The Shoulder Shocker

This delt builder involves a seated plate raise, lateral raise, and modified clean and press. Do 8-12 reps per exercise without rest between movements.

Tip: Ankle Mobility for Muscleheads

Poor ankle movement causes problems throughout the body. Here's how to fix yours fast.

Tip: The Core Squat

Here's how to turn a squat into a very challenging core exercise.

5 Lifts That Beat Traditional Benching

If the bench press is a battlefield for your shoulders, wrists, and elbows, it's time for a change. Try these, build your chest, and keep your strength.

Tip: Dopamine, Serotonin, and Toughness

To be at your best, you need to understand the neurological components of performing under pressure.

Muscle-up-tutorial

Tip: Muscle-Up Tutorial

Here's a quick overview that'll help you work your way up to a full muscle-up.

Tip: Monster in the Gym, Princess in the Kitchen

Training is the easy part. Nutrition is where things get tough. Here's one way to boost your dietary discipline.

Alternating_four_corners_farmer's_walk

Tip: Alternating Four Corners Farmer's Walk

This high intensity metcon workout involves the entire body and demands extended repetitive effort. Try it!

Unilateral_four_corners_farmer's_walk

Tip: Unilateral Four Corners Farmer's Walk

Burn fat and strengthen your core at the same time with this full-body routine.

Tip: Do Your Workout in Reverse

This old school strategy has several benefits for today's lifters. Check 'em out.

8 Things Coaches Have Changed Their Minds About

If a coach never updates his ideas, he's probably a crappy coach. Here's what several experts have changed their minds about.

Bilateral_four_corners_farmer's_walk

Tip: Bilateral Four Corners Farmer's Walk

Here's a full-body farmer's walk workout that burns fat and increases metabolic conditioning.

Tip: Know Your Benchmarks, Then Smash Them

Intensity, volume, density, quality. All can be used for progression, and the one you choose needs to be somewhat instinctive. Info here.

Over-pulling-on-pull-ups-and-pulldowns

Tip: Over-Pulling On Pull-Ups and Pulldowns

It's a common mistake. Here's what it looks like and how to fix it.

Tip: Do This Before Every Workout

This is so obvious, so essential, that many lifters tend to overlook it.

Tip: Use a Band For This Glute Exercise

Improve your hip hinge and strengthen your butt with this simple move.

The-most-outlawed-exercise

Tip: The Most Outlawed Exercise

Don't let the fitness police keep you from doing this safe and proven strength-building lift.

Heel-elevated-step-up

Tip: Heel-Elevated Step-Up

The vastus medialis muscle often lags behind in strength. Use this exercise to bring it up and prevent injuries.

Tip: Have a Plan, But Embrace Imperfection

Yes, your workout needs structure. But it also needs to be flexible, which often leads to more gains. Here's why and how to do it.

Tip: 5 Foundational Steps to Training Success

Reaching your physique or performance goal is about more than sets, reps, and exercises. Here's how to get your mindset right.