If this doesn't build your quads, nothing will. Do 7 full reps, 7 bottom-half partials, then 7 top-half partials without racking the bar.
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.
One way to make an exercise more challenging is to increase the range of motion. Here's an example.
You should feel this variation almost entirely in your glutes. Start with body weight for around 10 reps.
With this variation, the trap bar allows you to keep your hands more in line with your body, reducing shear on the spine.
Here's a quick overview that'll help you work your way up to a full muscle-up.
This high intensity metcon workout involves the entire body and demands extended repetitive effort. Try it!
Burn fat and strengthen your core at the same time with this full-body routine.
Here's a full-body farmer's walk workout that burns fat and increases metabolic conditioning.
It's a common mistake. Here's what it looks like and how to fix it.
Don't let the fitness police keep you from doing this safe and proven strength-building lift.
The vastus medialis muscle often lags behind in strength. Use this exercise to bring it up and prevent injuries.
The bar placement in the Zercher squat makes it a lot easier to activate the core and control the low back and pelvis. A straight bar without chains will work too.
When you have knee or shoulder issues, this is a good alternative to a standard squat. This is the touch-and-go version with chains for overload at the top.
Yes, this is super weird. But it nails the transverse abdominis (the deep core muscle that's like a natural weight belt) and even the internal obliques.
This knee-friendly variation is great for your quads, glutes, and hamstrings.
The key is that it's not a bounce; it's a one-second pause. Tension is maintained and the bar is lowered under control.
Elevate the front foot with a step and go deep on this one. Rack grip shown, but you can also hold the dumbbells down at your sides.
For hip hinge exercises like RDLs and deadlifts, watch out for this common mistake.
Do this for only one set at the very end of your triceps workout. First iso-hold 20 seconds, second 15 seconds, last hold for 10 seconds.
Nail your rhomboids and mid traps with this exercise. Do 5 sets of 8 reps.
Fire up your neglected lower traps with this exercise. Do 4 sets of 12 reps.
Strengthen your spinal erectors, get stronger in all the big lifts. Do 3 sets of 10-12 reps once a week using light weight.
Do a split squat, then only come about three-fourths of the way up. Hold that position for 3 seconds before lowering. Great for the glute medius and minimus.
Ramp up this powerlifting accessory exercise with a band to add resistance at the waist and cue yourself to get the hips through. Great for glutes.