The Wall Sit March is an isometric lower-body and core exercise that combines the static hold of a wall sit with dynamic, alternating leg lifts. This variation increases the challenge to your quads, glutes, and hip flexors while also engaging your core and improving balance and coordination. It’s a great way to build endurance and…
The Single-Leg Calf Raise is a bodyweight (or weighted) isolation exercise that builds strength, size, and control in the calves—especially the gastrocnemius muscle. Training one leg at a time improves balance, ankle stability, and muscle symmetry. It’s a simple but highly effective move that can be done anywhere, with or without added weight. Primary Muscles…
The Dumbbell Sumo Deadlift is a lower-body strength movement that targets the glutes, hamstrings, and inner thighs using a wide stance and an upright torso. Holding the dumbbell(s) between your legs allows for a natural grip and reduces lower back strain, making it beginner-friendly and easy to load. It’s a great alternative to barbell deadlifts…
The Goblet Split Squat is a lower-body strength exercise that targets the quads, glutes, and hamstrings while also challenging balance and core stability. Holding a dumbbell or kettlebell in the goblet position keeps your torso upright and adds resistance without loading the spine. It’s a great way to build single-leg strength, improve mobility, and reinforce…
The Tempo Goblet Squat is a controlled squat variation that increases time under tension to build strength, muscle, and movement quality. Holding the weight in front loads the core and keeps you upright, while the slow tempo challenges your legs through every phase of the rep. This is a great way to improve squat mechanics,…
Standing Dumbbell Calf Raises are a straightforward and effective way to build strength and size in the calves. This exercise trains the gastrocnemius—the larger, outer part of the calf—through controlled, vertical movement. It’s a simple move that works well for all levels and fits easily into any leg day or full-body routine. Primary Muscles Worked:…
The Dumbbell Split Squat is a lower-body strength exercise that targets the quads, glutes, and hamstrings while also challenging balance and core stability. By working one leg at a time, it helps correct imbalances and builds strong, stable legs without needing heavy weight. It’s a great option for building strength, especially when space or equipment…
The Dumbbell Deadlift is a foundational strength movement that targets the lower body and posterior chain using dumbbells instead of a barbell. It’s a great entry point for learning proper hip hinge mechanics and building total-body strength with less load on the spine. Whether you’re training at home or in the gym, this exercise is…
Good Mornings are an extremely effective lower body exercise – specifically for the posterior chain. However, Barbell Good Mornings can also be extremely dangerous if not performed correctly. In this article, I’m going to teach you how to properly do Good Mornings with a barbell including coaching tips, benefits and even a few alternative exercises….
Front Foot Elevated Reverse Lunges are a great lunge variation that can be added to almost any lower body workout plan, as it targets multiple muscle groups, including the glutes, quads, and hamstrings. In a Front Foot Elevated Reverse Lunge, the front foot is elevated on a box or platform (even a weight plate can…