Bodyweight Squats are a foundational lower-body movement that builds strength and mobility in the legs and hips using just your own bodyweight. They target the quads, glutes, and hamstrings while also engaging the core for stability. Whether you’re new to training or looking to reinforce good squat mechanics, this movement is simple, scalable, and effective….
The Glute Bridge Hold is a simple yet powerful isometric exercise that targets the glutes and hamstrings while also engaging the core and lower back. By holding the top position of a glute bridge, you build muscular endurance and improve hip stability and posture. It’s perfect as a warm-up, activation drill, or finisher—especially for anyone…
Band Face Pulls are an excellent exercise for strengthening the rear delts, traps, and upper back, helping to improve posture and shoulder stability. The resistance band provides constant tension, making it a highly effective and joint-friendly option for targeting smaller muscle groups. This exercise is perfect for correcting imbalances caused by excessive pushing movements or…
Banded Glute Bridges are a simple yet effective exercise for strengthening the glutes and hamstrings. By adding a resistance band, this movement activates the glute muscles even more, helping to improve hip stability and strength. It’s perfect for beginners and a great warm-up or accessory exercise for advanced lifters. Primary Muscles Worked: Glutes, HamstringsSecondary Muscles…
Static External Rotation is a great drill to incorporate into your warm-up for glute activation. It can also be used as an assessment tool to check to see if you’re properly utilizing your glutes. I’ve spent 20 years as a Collegiate Strength and Conditioning Coach and in this article, I will teach you how to…
The Bodyweight Lunge is a fundamental lower-body exercise that builds strength, balance, and coordination by training one leg at a time. It targets the quads, glutes, and hamstrings while also engaging your core to stay upright and stable. Lunges are effective for improving movement control, correcting muscle imbalances, and building functional strength—no equipment needed. Primary…
If you’re looking to improve your hip mobility, Quadruped Rock Backs are a great exercise to add to your routine. This simple movement involves getting down on all fours and gently rocking back and forth, activating your back, hips, and abs muscles. In this guide, I’m going to teach you how to properly perform Quadruped…
Burpees are a full-body bodyweight exercise that build strength, endurance, and power all at once. Combining a squat, plank, and jump into one fluid movement, burpees challenge your cardiovascular system while working your legs, core, and upper body. They’re simple, effective, and can be scaled to fit any fitness level. Primary Muscles Worked: Quadriceps, Glutes,…
Sliding Hip Adductions are an incredibly simple, yet very effective exercise for activating the groin and building strength. In this guide, I’m going to teach you how to do Sliding Hip Adductions including important coaching points, muscles worked and a few alternatives. This article contains affiliate links. If you buy something using these links I…
Copenhagen Planks are a unique (and challenging!) exercise that develops groin strength and core stability. In this guide, I’m going to teach you how to do Copenhagen Planks including important coaching tips, muscles worked and a few alternatives. How To Do Copenhagen Planks Equipment Needed Bench or Box (something to elevate your foot onto) Muscles…