The Pause Back Squat is a variation of the traditional back squat where you deliberately pause at the bottom before standing back up. This removes momentum and forces you to stay tight, improving strength, control, and positioning out of the hole. It’s a powerful tool for building leg strength, reinforcing proper depth, and improving squat…
The Tempo Back Squat is a controlled variation of the traditional back squat that focuses on time under tension and precision. By slowing down specific phases of the lift (usually the lowering (eccentric) and/or the bottom pause) it builds strength, stability, and awareness throughout the entire range of motion. This variation is excellent for improving…
The Goblet Bulgarian Split Squat is a single-leg strength exercise that targets the quads, glutes, and hamstrings while improving balance and hip stability. Holding a dumbbell or kettlebell in the goblet position adds resistance while encouraging an upright torso and proper posture. Elevating the rear foot increases the range of motion and challenges both strength…
The Front Foot Elevated Split Squat increases the range of motion and stretch in the quads and glutes by raising the front foot. This variation emphasizes control, stability, and mobility through the hips while building unilateral leg strength. It’s an excellent progression for athletes and lifters looking to improve balance, hip mobility, and depth in…
The Deficit Deadlift is a deadlift variation performed while standing on an elevated surface, increasing the range of motion and emphasizing the start of the pull. This variation builds strength off the floor, improves positioning, and develops powerful hamstrings, glutes, and lower back. It’s a favorite among lifters looking to improve conventional deadlift performance. Primary…
The Hatfield Squat is a barbell squat variation that allows you to hold onto safety handles or support bars while the barbell rests on your upper back in a safety squat bar. The hand support improves balance and stability, letting you load the lower body heavily while reducing stress on the shoulders and arms. This…
Dumbbell Lateral Lunges train strength, mobility, and control in the frontal plane. This is often a movement pattern neglected in standard lower-body training. This exercise targets the glutes, quads, and adductors while challenging balance and coordination, especially when loaded with dumbbells. Primary Muscles Worked: Glutes, Quadriceps, AdductorsSecondary Muscles Worked: Hamstrings, Calves, Core (stabilization)Equipment Needed: Dumbbells…
This movement combines a reverse lunge with a torso twist using a medicine ball, challenging your balance, coordination, and core stability. It strengthens the legs while also engaging the obliques and upper body, making it a great full-body warm-up or core-focused conditioning drill. Primary Muscles Worked: Glutes, Quads, ObliquesSecondary Muscles Worked: Hamstrings, Core, ShouldersEquipment Needed:…
Dumbbell Walking Lunges are a functional, unilateral lower-body exercise that builds strength, stability, and coordination. By stepping forward with each rep while holding dumbbells at your sides, you challenge your glutes, quads, and hamstrings while also engaging your core and grip. The continuous motion makes it a great strength-builder with a conditioning bonus. Primary Muscles…
The Barbell Split Squat is a unilateral leg exercise that builds strength, balance, and control by placing one foot forward and one foot back in a staggered stance. Unlike lunges, the split squat keeps the feet in place throughout the set, allowing you to focus on controlled reps and deeper range of motion. With the…