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).
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.
Mainly targeting your glutes and quads, the dumbbell rear lunge is great for developing balance, coordination, and unilateral lower-body strength.
The barbell sumo deadlift is essentially the barbell deadlift using a sumo stance, which places less emphases on your lower back and hamstrings.
Use the barbell Bulgarian split squat to improve your barbell squat, your lunge, and your balance, and to develop unilateral lower-body functional strength.
The barbell kneeling squat activates the glutes more than does any other squat variation! However, use it sparingly because it's not good for your knees.
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...
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.
The one-arm bench dip targets your triceps brachii. If your supporting leg makes a significant contribution, your glutes and quads also become targets.
Learn the two ways in which you can perform the Jefferson squat, a compound lower-body exercise that targets your gluteus maximus and quadriceps.
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!
The stability ball leg extension crunch combines an isolation push exercise (leg extension) with an isolation pull exercise (crunch) to produce a rare compound...