For bigger quads, the reverse static lunge beats the forward version.
A safer, smarter way to stretch the pecs.
The rear-leg elevated split squat isn't actually used by Bulgarian weightlifters, but hey, it's still a great exercise.
To build your mid-back, use a wider supinated grip and take a solid pause as the bar touches your upper chest.
Lower under control, keep the torso upright, and only lightly touch the knee to the floor. Weight vest and chains optional, but definitely cool looking.
The unilateral barbell hip thrust is more lower back friendly due to the lighter load, but still a tough challenge and a great glute builder.
Toss this conditioning finisher in at the end of your next upper-body workout to burn some extra fat. Do 4 sets of 12 reps.
Try this unilateral variation of the best butt-builder around. Bridge up on two legs, then lower very slowly with one leg.
Looks odd, but this is a great fat-burning finisher. Do 6 reps per side for 8 minutes straight.
Start with one rep of each exercise, then do two on the next round. Keep the ladder going until you're doing 10 reps per movement on the last round. No rest!
Good at the glute-building hip thrust? Now try it with one leg using slow eccentrics. It tougher, and as a bonus you don't have to re-rack all those plates.
Finish off your arm workout with this intense superset.
The rack pull is an awesome lift. Try it using a trap bar and constant tension, as shown here, along with heavier, dead-stop reps.
Stagger your stance, think bend and extend, and use the pane-of-glass cue to get the best results from standing curls.
Mark Dugdale uses this depletion circuit as part of his contest prep.
This supported version of the dumbbell row is more back friendly. Get a good stretch at the bottom and drive the elbow back hard.
Much more than a cool-looking core exercise, the dragon flag will even strengthen your glutes and lower back. Follow these progressions.
Boost your athleticism, improve coordination, and set your quads and lungs on fire with this do-anywhere drill.
For quad size, do 6 rounds of narrow goblet squats followed by continuous tension hack squats. Rest only 60 seconds between rounds.
If you can plank for more than 30 seconds, you need a more advanced variation. Try this.
Finish off leg day with these. Looks easy, but your quads will be on fire.
For more quad emphasis, try this split squat variation.
The thoracic extensors stabilize the spine during squats and deadlifts. Try these accessory exercises to strengthen them.
Abs respond better to weighted exercises, like this one, which is also called the prisoner crunch.
Two great mobility drills combined into a fast, effective warm-up.