Simple bodybuilding programs are a little too easy to find. You could pull them from fitness magazines — those ghost-written workouts that your favorite bodybuilders supposedly follow. You could roll the ... Continue Reading
7 Tips to Perfect Your Front Squat Form
The front squat is one of the most effective lower body exercises, offering tons of benefits from strength and muscle size to athleticism and mobility. The same exercise can also be daunting because it ... Continue Reading
How to Do the Front Foot Elevated Split Squat for Size, Strength, and Athleticism
When it comes to building muscle one leg at a time, the Bulgarian split squat, also known as the rear foot elevated split squat, usually gets all the praise and attention. But the real ones know how ... Continue Reading
Split Squat vs. Lunge: Upgrade Your Single-Leg Training
Whether you want to build an impressive set of wheels, boost your strength, or improve athletic performance, your training had better include some single-leg exercises. Indeed, they are invaluable for ... Continue Reading
8 Hip Thrust Alternatives to Build Your Glutes and Hamstrings
Although current social media pages might be filled with so-called “glute girls” who prioritize their posterior in the gym, targeting your glutes and hamstrings isn’t just for likes and shares. A muscular ... Continue Reading
Should You Train the Deadlift on Back Day or Leg Day? What to Know for Results and Recovery
“Doubling up” can be a good thing — A doubleheader at the ballpark, double meat in your burrito bowl, and a double shot of espresso to jump-start the day. But it can also be, well, double trouble — Double ... Continue Reading
How to Do the Dumbbell Split Squat for Single-Leg Size and Strength
When it’s time to train your lower body, barbell back squats get plenty of attention, but single-leg training should spend more time in the spotlight. In particular, it’s worth focusing on the dumbbell ... Continue Reading
How to Do the Dumbbell Front Squat for Leg Size and Strength
Imagine this: It’s peak hour at your gym and you've spent all day looking forward to attacking some front squats, but the wait for a squat rack is longer than the line at the smoothie bar on half-price ... Continue Reading
Try These 11 Front Squat Alternatives for Powerful Legs and a Stronger Core
The front squat is a staple movement for Olympic weightlifters, CrossFit athletes, and countless other strength-focused lifters. However, some find the unique bar position to be a limiting factor because ... Continue Reading
5 Goblet Squat Variations for Leg Strength and Mobility
Some lifters think they don't "need" to do the goblet squat, usually because they can load more weight onto a barbell. But the goblet squat really is one of the most efficient exercises you can do. It's ... Continue Reading
How to Do the Dumbbell Deadlift for Size and Strength
The barbell deadlift is the king of the jungle when it comes to pulling exercises. It's a primary movement with the potential to move the most weight. Plus, it’s a competition lift in powerlifting, along ... Continue Reading
The 12 Best Hamstring Exercises for Muscle Mass, Strength, and More
“Don’t skip leg day” has almost become a meme in the gym, warning dedicated lifters to give lower body training as much emphasis, intensity, and attention as their upper body. That’s all well and good, ... Continue Reading
How to Do the Hip Thrust — Variations, Benefits, and Common Mistakes
It’s difficult to walk into a gym and not run into someone trying to develop their posterior chain with set after set of hip thrusts. The exercise has actually been around for a long time, but it’s gotten ... Continue Reading
How to Do the Hack Squat — Benefits, Variations, and More
When leg day rolls around, many lifters prioritize barbell exercises like squats and Romanian deadlifts. That’s a generally reliable approach for building size and strength, but an aversion to machine ... Continue Reading
Back Squat vs. Front Squat: Which, When, and Why
“You've gotta squat” can be heard echoing through gyms worldwide. At face value, it’s undoubtedly useful advice. Squatting strengthens the entire lower body and builds muscle in the legs, while also ... Continue Reading
How to Do the Goblet Squat for Lower Body Size and Mobility
In the gym, simple training does not always mean easy training. Some of the most simple-looking exercises can be the most challenging, as well as the most beneficial. Many lifters are familiar with the ... Continue Reading
How to Do the Bulgarian Split Squat for Leg Size, Strength, and Mobility
Most dedicated lifters show up to the gym ready to do what it takes to work toward their goals. But it’s not always fun and games, and some workouts are approached with less enthusiasm than others. Leg ... Continue Reading
How to Do the Reverse Lunge for Powerful Legs and Rock-Hard Glutes
Everybody’s keen on boasting about their squat numbers, but many people overlook single-leg work. That’s a pity because unilateral exercises — single-arm or single-leg movements — offer unique benefits ... Continue Reading
How to Do the Back Squat for Size and Strength
"Down the road, in a gym far away, a young man was heard to say, 'No matter what I do, my legs won't grow!' He tried leg extensions, leg curls, leg presses, too. Trying to cheat, these workouts he'd ... Continue Reading
The 20 Best Leg Exercises for Size and Strength
Your lower body carries the most potential for power and strength than any other body part because half of your entire body is working during the majority of exercises. This makes leg day an essential ... Continue Reading
Bodybuilder Chris Bumstead Leaves No Weight Unlifted With Punishing Leg Workout
It takes a lot of energy to win bodybuilding's most prestigious competition once, let alone three consecutive times. For Chris "CBum" Bumstead — who is chasing his fourth straight Classic Physique Olympia ... Continue Reading
The Best Leg Workouts With Bodyweight, With Dumbbells, for Size, and More
Leg workouts have a well-earned reputation for being one of the most intense sessions a lifter can put themselves through. Because the legs are a group of several muscles instead of one single body part, a ... Continue Reading
