For more quad emphasis, try this split squat variation.
Finish off leg day with these. Looks easy, but your quads will be on fire.
If you can plank for more than 30 seconds, you need a more advanced variation. Try this.
For quad size, do 6 rounds of narrow goblet squats followed by continuous tension hack squats. Rest only 60 seconds between rounds.
Boost your athleticism, improve coordination, and set your quads and lungs on fire with this do-anywhere drill.
Much more than a cool-looking core exercise, the dragon flag will even strengthen your glutes and lower back. Follow these progressions.
This supported version of the dumbbell row is more back friendly. Get a good stretch at the bottom and drive the elbow back hard.
Mark Dugdale uses this depletion circuit as part of his contest prep.
Stagger your stance, think bend and extend, and use the pane-of-glass cue to get the best results from standing curls.
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.
Finish off your arm workout with this intense superset.
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.
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!
Looks odd, but this is a great fat-burning finisher. Do 6 reps per side for 8 minutes straight.
Try this unilateral variation of the best butt-builder around. Bridge up on two legs, then lower very slowly with one leg.
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.
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.
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.
To build your mid-back, use a wider supinated grip and take a solid pause as the bar touches your upper chest.
The rear-leg elevated split squat isn't actually used by Bulgarian weightlifters, but hey, it's still a great exercise.
A safer, smarter way to stretch the pecs.
For bigger quads, the reverse static lunge beats the forward version.
Reduce intramuscular scar tissue at this critical spot to avoid future injuries and dysfunction. Here's how.
Learn to brace, no over-arch, with these form cues.
For a more effective concentration curl, use an incline bench and forcefully squeeze the dumbbells together. Contract extra hard at the top.