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Hamstrings

dumbbell single-leg hip thrust

Dumbbell Single-Leg Hip Thrust Exercise Guide: How to, Benefits, & More

The dumbbell single-leg hip thrust improves glute strength and imbalances.  Your hip joints play a crucial role in supporting essential everyday

best leg exercises

The Best 13 Leg Exercises for Monster Legs

Here are the 13 best leg exercises for leg hypertrophy (muscle growth).  Incorporating leg day into your training routine will do more than make your legs

shark pit squat and goblet squat

How to and Exercise Guide: Pendulum Squat

Here's how to do the pendulum squat and why it’s an excellent alternative to the barbell squat For most, the barbell squats are known as the “king of all

b-stance rdl

B-Stance RDL Exercise Guide: How to, Benefits, & More

B-stance RDLs combine Romanian deadlifts with single-leg Romanian deadlifts.  The posterior chain plays a vital role in athletic performance, posture,

block pull

Block Pull: How to, Benefits, & Exercise Guide

Block pulls shorten your range of motion on deadlifts, protect your lower back, and improve deadlift performance.  If deadlifts are part of your workout

double kettlebell swing

Double Kettlebell Swing: How To, Benefits, & Exercise Guide

Double kettlebell swings improve power output and burn ample calories.  Kettlebells are used to build muscle, strength, and endurance. The double

sumo box squat

Sumo Box Squat: How To, Benefits, & Exercise Guide

Sumo box squats activate your inner thighs and glute muscles more.  Squats are a cornerstone of lower-body training, essential for building strength,

good morning squats hinge exercise

Good Morning Squats Exercise Guide – How To, Benefits, & Alternatives

Good morning squats combine good mornings with squats.  Squats are a powerhouse exercise that builds core strength and lower body muscles, significantly

barbell reverse lunge

Barbell Reverse Lunge Exercise Guide – How To, Benefits, & Alternatives

The barbell reverse lunge places less strain on the knees than forward lunges.  Squats are a cornerstone for strengthening the lower body, yet they aren't the

bench squat

Bench Squat Exercise Guide – How To, Benefits, & Alternatives

Bench squats activate your glutes more than traditional squats.   Squats, the cornerstone of bodyweight training, strengthen your core and lower body and,

hip thrust Smith machine

Why the Hip Thrust on the Smith Machine Is Essential for Men Over 40

The hip thrusts help men over 40 move better and reduce back pain.  The hip thrust is a superior exercise that targets the lower body. Rows and deadlifts

sumo squat with kettlebell

Sumo Squats With Kettlebell Exercise Guide — How to, Muscles Worked, & Alternatives

The wider stance of sumo squats increases glute activation.  Squats significantly enhance the strength of lower body muscles. This pivotal exercise sculpts

trap bar farmers walk

How To Perform the Stiff Leg Deadlifts

Learn the stiff leg deadlifts for increased athletic ability and explosive lower body strength.  Developing a strong posterior chain–hamstrings and back

dumbbell swing

Dumbbell Swing Exercise Guide — How to, Benefits, & Alternatives

Dumbbell swings increase core activation and burn ample calories. Full-body workouts stand out for their ability to simultaneously burn calories and sculpt

Jefferson squats

How to Do a Kang Squat for Optimal Leg Development

The Kang squat combines the good morning with the squat.  Weightlifters consistently rely on squats to fortify their lower bodies. Research supports that

cable hamstring curls

Cable Hamstring Curl Exercise Guide — How to, Benefits, & Alternatives

Cable hamstring curls improve your posterior chain strength.  Focusing on lower body training is paramount for developing balance, stability, and explosive

plate squats

Reverse Hyper Alternative Exercise Guide & Benefits

The reverse hyper may place excessive stress on your back.  Strengthening your lower body is equally important as developing your upper body. It enhances

block pull

Reeves Deadlift Exercise Guide — How to, Muscles Worked, & Benefits

The Reeves deadlift activates other muscles compared to other deadlift variations.  The deadlift is a fundamental hip-dominant compound movement widely popular

hyperextension alternative and barbell good morning

5 Hyperextension Alternative Exercises to Protect Your Back

The hyperextension can place excessive strain on your lower back.  The hyperextension exercise is a highly effective way to target and strengthen your

Jefferson squats

B Stance Squats Exercise Guide — How to, Benefits, & Alternatives

The B stance squat allows you to train unilaterally without impacting balance.  The squat is a foundational compound exercise that effectively engages various

sled pull benefits and alternatives

Sled Pull: How to, Muscles Worked, & Exercise Guide

The sled pull is an excellent way to improve your posterior chain’s strength, power, and conditioning.  Including the sled pull in your training repertoire is

pendulum squat alternative

Smith Machine Squats: How to and Exercise Guide

Build Thunder Thighs With Smith Machine Squats Smith Machine utilization is often looked down upon amongst the standard “gym bros.” But, when you dive into the

banded pull through

Banded Pull Through Exercise Guide: How to, Benefits, and Alternatives

The banded pull through improves explosive hip power.  The pull through is an exceptional compound exercise that effectively targets your hamstrings and

cable pull through

Cable Pull Through – Benefits, Muscles Worked, and Alternatives 

There are many benefits and alternatives to cable pull-throughs! When it comes to posterior chain development, cable pull-throughs are one of the most

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