Lower body

Exercise Guide Back Lower body

Barbell rack pull

Use the barbell rack pull, a major compound pull exercise, to build body-wide strength and improve the middle and top portions of your barbell deadlift!

Exercise Guide Lower body

Kneeling leg curl

Target and build your hamstrings with the kneeling leg curl, an isolation pull exercise. Your gastrocnemius, gracilis, sartorius, and popliteus act as...

Exercise Guide Lower body

Cable squat

As with the dumbbell squat, you can use the cable squat as your primary quad-dominant exercise if the barbell squat is too hard on your lower back.

Exercise Guide Lower body

Sled calf press

Most people don't realize that you can use the sled/leg press machine to work your calves. The exercise is called the sled calf press (aka the leg press calf...

Exercise Guide Lower body

Dumbbell squat

Use the dumbbell squat as an auxiliary exercise to improve your barbell squat or as your primary quad-dominant (squatting) exercise during deload weeks!

Exercise Guide Lower body

Dumbbell step-up

Use the dumbbell step-up, a lower-body compound push exercise, to develop unilateral functional leg strength, as well as to improve your barbell squat!

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