Looks easy, but because of the leverage point and the fact that your toes are pointed, it's a tough and effective hamstring builder.
Most people do hip thrusts for glute strength, but they can also be used as a high-rep finisher. Bonus: It's a quick setup with a dumbbell.
Dumbbell Romanian deadlifts allow for more range of motion than the barbell variation. Great exercise for the glutes, hams, and low back.
The one-arm row is one of the most butchered exercises. Here's how to do it effectively. As a bonus, it'll improve your shoulder health.
Build explosive power and test your athleticism with this Olympic lift variation you can do just about anywhere.
Finish off your lats with 3 sets of 3-5 reps. Lower slowly and under control to trigger growth-inducing muscle damage.
Improve shoulder health and posture with this face pull variation that uses accommodating resistance. Pull the band apart at the end ROM.
Step back with one leg. As you come back up, lift the dumbbell with the thigh: flex your hip and raise your knee just above a 90-degree angle with the floor.
Also called mountain climber pull-ups, these are great for grip and forearm strength.
Using a foam roller can teach good lifting mechanics on a variety of movements, particularly chest presses. Try this.
Part of Neural Charge Training, the frog jump involves the glutes and hamstrings, whereas a vertical jump is more pure quads.
This glute bridge variation activates the glutes like nothing else. Great for warming up for hip thrusts or used as a finisher.
For complete shoulder development, don't forget the anterior delts. This complex with light them up.
Want to get in your cardio? Skip the treadmill and get in the squat rack instead.
Lucky enough to have a glute-ham raise machine around? Awesome. Now use it correctly. Here's how.
For chest development, do a light bench press to the neck. A good scheme is 6 sets of 6 reps with 20-second rest periods.
Building legs isn't just about going heavy, but also increasing the time under tension. Drop sets allow you to go heavy for longer sets. Here's how it's done.
RDLs are great, but if you're after stronger glutes and hams, this Hammer Strength hack is even better.
The hang snatch is one of the best explosive power movements. Here's a quick breakdown.
Get better at bracing, get better at lifting. Think of this as the RKC version of the side plank.
This may look weird, but it improves your bench press mechanics, shoulder health, and chest growth.
Build more strength and hit your pecs harder with this simple but challenging adjustment.
For heavier face pulls, do them seated from a stable position to really build your upper back. Shoot for 6-10 reps.
Steal this challenging core movement from the world of gymnastics. Here are a few ways to do it.
This chest exercise will challenge your pecs in a whole new way. And that means more muscle growth.