Lower body

Exercise Guide Lower body

Bodyweight sumo squat

Great for beginners, the bodyweight sumo squat is useful for learning the very basics of squat form (keeping your torso upright, knees out, and head up).

Exercise Guide Lower body

Dumbbell sumo squat

The dumbbell sumo squat (aka dumbbell plie squat) is great for learning squat form, especially how to keep your knees out and torso upright as you squat.

Exercise Guide Lower body

Dumbbell rear lunge

Mainly targeting your glutes and quads, the dumbbell rear lunge is great for developing balance, coordination, and unilateral lower-body strength.

Exercise Guide Lower body

Dumbbell leg curl

The dumbbell leg curl is useful for working your hamstrings when you don't have access to a leg curl machine. Learn how to make it as effective as possible.

Exercise Guide Lower body

Weighted sissy squat

The weighted sissy squat is a serious exercise that isolates and thoroughly burns your quadriceps. Start with your body weight alone until you have mastered...

Exercise Guide Lower body

Smith chair squat

The Smith chair squat is different from the barbell squat and Smith squat in that it is glute-dominant whereas the barbell and Smith squats are quad-dominant.

Exercise Guide Arms Lower body

One-arm bench dip

The one-arm bench dip targets your triceps brachii. If your supporting leg makes a significant contribution, your glutes and quads also become targets.

Exercise Guide Lower body

Jefferson squat

Learn the two ways in which you can perform the Jefferson squat, a compound lower-body exercise that targets your gluteus maximus and quadriceps.

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