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The Strong Lifter's Guide to Healthy Knees

Leg day shouldn't involve knee pain. Here's how to make your knees feel great again so you lift heavier and crush PRs.

Tip: Split Squat Right for Your Body Type

Use this simple trick to get better results from this leg and glute exercise.

Tip: Make This a Finisher On Leg Day

Increase time under tension to increase the gains. Try this mechanical drop set on for size.

Tip: The Glute and Ham Exercise You've Never Tried

Make this posterior chain staple work even better with this simple modification.

Tip: The Breathing Squat Challenge

Force new leg growth with this classic training method. Here's how to do it.

7 Smarter Exercises for Delts, Abs & Legs

Here's how to upgrade some of your favorite exercises to make them even more effective.

Tip: Build Your Sad Little Quads

This exercise is great for quad hypertrophy, if you do it right. And it's great for boosting squat and deadlift strength. Take a look.

Tip: The 4 Squat Progressions

Should you start your squatting career with a bar on your back? Probably not. Instead, follow this progression.

Simple But Brutal: The Workout Plan

Make it easier to build muscle by doing brutally hard things, like 20-rep squats. Here's your complete 6-week plan.

Tip: The Romanian Deadlift, Improved

The RDL is a staple lift, but not if you suck at it. Here's how to make it work for you.

Tip: A Better Way to Lunge

This walking lunge variation triggers more muscle growth while sparing your joints and lower back. Check it out.

The 4 Mandatory One-Legged Exercises

Want to get strong in the big lifts? Want to stay uninjured? Master these four unilateral exercises.

Tip: The Super Lunge

Get more range of motion, build more muscle, and get stronger with this exercise. Check it out.

Tip: The Squat Machine That Actually Works

Master the belt squat, build your legs, and boost your regular squat and deadlift numbers. Here's how.

Testosterone Advantage Training

Small arms? You need testosterone and GH. No, not the illegal kind. The kind you get when you use this science-backed training split.

Tip: Train Legs. Then Train This Body Part

Pairing this body part with leg training will make it grow bigger and stronger in a short amount of time.

Tip: A Tougher, More Effective Way to Lunge

Looks a little crazy, but this variation reinforced good mechanics. Warning: It'll also leave you sore for days.

Tip: The Goblet Squat Test

If you can pass this test, move to heavy barbell squats. If not, you have some work to do first.

Tip: Nail Your Upper Glutes

Train your maximus, but don't forget about your medius. Hit the upper glutes hard with this unique exercise variation.

Tip: Stop Training Only Half of Your Hamstrings

Are you missing a big portion of your hammies? You are if you're neglecting to do these two things.

A New Trick for Building Your Legs

Make legs great again. Or make yours great for the first time. This little trick will change how you train your lower body.

1 Exercise, 7 Ways to Build Legs and Glutes

It's one of the best lower-body exercises in existence, but there are many ways to do it. Have you tried them all?

The Absolute Best Way to Build Hamstrings

Big strong hammies are rare, even though everyone trains them. Here's what they're doing wrong and how to really build them.

Tip: A New, Old Way to Build Massive Quads

Take this old-school leg builder and make it even better for quad development. Here's how.

Tip: Lift With Two, Lower With One

This training method builds muscle several different ways, including increasing growth factors like IGF-1. Here's how to do it.