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