The Barbell Reverse Lunge is a unilateral lower-body strength exercise that targets the glutes, hamstrings, and quads while reducing the stress on the knees compared to forward lunges. Stepping backward allows for better control, balance, and joint alignment, making it a joint-friendly alternative that still delivers solid strength and muscle-building benefits. Primary Muscles Worked: Gluteus…
The Bulgarian Split Squat (also called a Rear Foot Elevated Lunge) is an excellent single-leg movement to incorporate into your strength and conditioning program. By elevating the rear foot off the ground, the lifter can focus more of the effort (isolating basically) on the lead leg. In this guide, I’m going to teach you how…
The Reverse Overhead Lunge is a challenging full-body movement that combines unilateral leg strength with overhead stability and mobility. Holding a weight overhead—usually a barbell, dumbbell, or plate—forces you to engage your core, shoulders, and upper back while stepping backward into a controlled lunge. It’s an excellent way to develop balance, control, and total-body coordination….
Dumbbell lunges are a popular lower-body exercise that can help to strengthen the legs, glutes, and core muscles. They are a versatile movement that can be easily incorporated into any workout routine, whether you are just starting out or are an experienced lifter. In this article, I will discuss the benefits of Dumbbell Lunges, the…
The Barbell Lunge is a lower-body strength exercise that targets the glutes, quads, and hamstrings while also challenging your balance and core stability. By stepping forward or backward with a barbell on your back, you train each leg independently, helping build functional strength and correct muscle imbalances. It’s a powerful addition to any strength program….
Pistol Squats are an extremely challenging single-leg exercise that requires a great amount of strength and mobility. Most athletes will begin with an easier variation (squatting down to a box or bench) and then progress toward a full pistol squat. In this guide, I’m going to teach you how to do a pistol squat, a…
The back squat is an essential part of any strength and conditioning program, and helps athletes with full body strength, power and hypertrophy. Classically, the back squat has been associated with strength, power, and collision sports such as powerlifting and football, but has also been shown to improve performance in most sporting contexts, even in…
The Romanian Deadlift is a hip hinge movement that primarily targets the hamstrings and glutes while also engaging the lower back and core. Unlike the traditional deadlift, the RDL starts from a standing position and focuses on the eccentric (lowering) portion of the lift with a controlled range of motion. It’s one of the most…