Published guides
The All Fours Quad Stretch is a bodyweight stretch performed from a hands-and-knees position. You lift one foot, hold it with the opposite or same-side hand, and gently bring...
Read exercise guideThe Alternate Leg Diagonal Bound is a plyometric exercise that combines forward and side-to-side movement. You push off one leg, travel diagonally, and land before repeating t...
Read exercise guideThe Backward Drag is a sled exercise performed by walking backward while holding ropes or straps. The quadriceps work continuously to extend the knees and move the sled, while...
Read exercise guideThe Barbell Full Squat is a back squat performed through a deep range. The quadriceps provide much of the effort, while the glutes, hamstrings, calves, and lower back help con...
Read exercise guideThe Barbell Hack Squat is a free-weight squat variation in which the bar is held behind the legs. The quadriceps perform most of the lower-body work, while the hamstrings and...
Read exercise guideThe Barbell Lunge is a lower-body exercise performed with a bar across the upper back. The quadriceps, glutes, and hamstrings work together as one leg steps forward, lowers th...
Read exercise guideThe Barbell Side Split Squat is a wide-stance lower-body exercise performed with the bar across the upper back. You shift toward one leg while the opposite leg remains more ex...
Read exercise guideThe Barbell Squat is a lower-body strength exercise performed with a bar across the upper back. The quadriceps provide much of the effort, while the glutes, hamstrings, calves...
Read exercise guideThe Barbell Squat to a Bench uses a bench or box behind the lifter as a depth reference. The quadriceps, glutes, hamstrings, calves, and lower back work together as you lower...
Read exercise guideBarbell Step Ups are performed by stepping onto an elevated platform with a bar across the upper back. The quadriceps and glutes drive the body upward, while the hamstrings an...
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