Published guides
The clean-grip Front Squat places the bar across the front shoulders while the fingers remain beneath it. The quadriceps provide the main effort while the abdominals, glutes,...
Read exercise guideThe Double Kettlebell Front Squat is performed with one kettlebell supported at each shoulder. The quadriceps provide the main effort while the glutes and calves assist. Holdi...
Read exercise guideThe Goblet Squat is a front-loaded squat performed while holding a kettlebell close to the chest. The quadriceps provide the main effort while the glutes, hamstrings, calves,...
Read exercise guideThe Hack Squat is a machine-based lower-body exercise performed with the back supported against an angled pad. The quadriceps provide the main effort while the glutes, hamstri...
Read exercise guideThe Hang Clean begins with the bar held around mid-thigh rather than resting on the floor. The athlete extends the hips, knees, and ankles to accelerate the bar, then moves un...
Read exercise guideThe Below-Knee Hang Clean begins with the bar suspended just below the knees. Compared with a mid-thigh Hang Clean, the longer pull requires more control through the hinge bef...
Read exercise guideThe Heaving Snatch Balance begins with the bar across the back of the shoulders. A short dip and drive unload the bar while the athlete quickly descends underneath it and rece...
Read exercise guideBanded Hip Flexion is performed while facing away from a low anchor and raising one knee against resistance. The source lists quadriceps as the primary muscle, although the hi...
Read exercise guideThis prone stretch uses a strap to bend one knee and gently lift the thigh from the floor. The position targets the quadriceps and may also stretch the hip flexors as the hip...
Read exercise guideIron Crosses are a dynamic mobility drill performed face down while alternating one bent leg across the back of the body. The movement combines hip extension and rotation with...
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