Master various squat techniques with our comprehensive squat variation tutorials. From beginner to advanced routines, explore exercises that target your legs, glutes, and core for improved strength, mobility, and muscle definition. Learn proper techniques to maximize muscle engagement, enhance performance, and prevent injuries. Dive into expert advice, scientific insights, and practical tips tailored for all fitness levels.
If you’re looking for a workout that not only sculpts your body but also challenges your balance and coordination, then say hello to your new best friend; the Single-Leg Squat to Box. This exercise isn’t just a lower body burner – it’ll work your core too, granting you strength and stability for whatever life throws…
The single-leg eccentric squat to box is a remarkable exercise that you should not miss out on. Not only does it engage a wide range of primary and secondary muscles, but it also provides an exhilarating feeling of control and focus. Trust me, once you try it, you’ll feel like a true athlete. Before we…
Ah, the Goblet Squat with Pulse (GSP)! It’s like a beautiful dance, an elegant tango between you and your dumbbell (or kettlebell). As you lower into the squat position with grace and poise, your core tightens and your muscles pulse in unison with each rep. You feel as if you are soaring through space as…
Imagine, if you will, the strength of a Greek God combined with the grace and poise of an eagle taking flight. Now imagine how those two seemingly disparate qualities could be embodied in one single movement: The Goblet Squat to Box (GSB). Picture yourself standing tall at the beginning of this majestic exercise—the weight balanced…
Ah, the Goblet Squat Iso. It has been an exercise of choice for athletes and lifters alike for centuries, but it’s only recently that we have begun to fully understand its full potential. This loaded squat variation is a great way to build strength and power while also improving your mobility, posture, core stability, and…
Leg day doesn’t have to be about chasing the barbell. Sometimes, the most effective moves are the ones you overlook. Enter this humble yet devastatingly effective squat variation. Holding a weight at your chest doesn’t just look cool—it builds balance, mobility, and strength you can actually use. Whether you’re aiming for tree-trunk quads or just…
The Single-Arm Dumbbell Split Squat (SADSS) is the perfect exercise for anyone looking to build strength and stability in their lower body. This move requires you to balance yourself with one leg while holding a dumbbell, which forces your core muscles, hip flexors, quads and glutes to work together as one. It’s an effective way…
The Rear-Foot-Elevated Single-Arm Dumbbell Split Squat (RFEDS) is like a fine wine—it’s an exercise that gets better and more complex with age. This age-old classic has been beloved by athletes for centuries, and its popularity only continues to grow today. It requires balance, strength, coordination, mobility, and stability all at once—much like riding a unicycle…
Imagine if you could take the benefits of a traditional split squat, ramp it up with an extra dose of stability and balance that comes from elevating your rear foot, and then add in explosive power for a jump – all while using dumbbells for added resistance. Well, now you can with Rear-Foot-Elevated Dumbbell Split…
The Rear-Foot-Elevated Dumbbell Split Squat (RFED) is like the perfect marriage of weightlifting and dance. It requires grace, balance, strength, and flexibility – a combination that would make any elite athlete swoon with envy. Like a ballerina on pointe, you’ll be working your quads and glutes as you lower down into a deep squat position…