Squats draw from an arsenal of variations to arm your fitness goals. From back squats, split squats and single-leg pistols for lower body dominance; weighted goblet and wall squat movements priming ankle mobility; combined press-squat exercises sculpting upper bodies – leave no stone unturned on this quest through range of motion in knees, hips, ankles and core muscles!
The Offset Dumbbell Split Squat (ODSS) is one of the most dynamic and effective leg exercises out there. It’s like a two-for-one deal: you get all the benefits of squats, plus those of lunge variations while being able to isolate your quads and glutes. This exercise can help build strength in athletes at any level,…
Dumbbell Split Squats (DSS) are an exercise that makes ordinary squats and lunges look like child’s play! These masterful movements require finesse, skill and strength to avoid any risk of injury or overloading. They’re like a home cook taking lessons from a Michelin-starred chef: you can refine your exercises with the same quality as real…
The Squat to Stand With Overhead Reach (SSOR) exercise is an effective way to improve strength, mobility, and stability. It targets a wide range of muscles in the hips, legs, arms, shoulders, and core. This exercise works best when performed with proper form and in a controlled manner. By bending the knees and keeping the…
The squat-to-stand (STS) exercise is a great way to build muscle in the quads, glutes, and core, while also strengthening your balance and mobility. It can help you stay agile as you age and helps with overall functional fitness. By performing STS regularly, you will improve your overall strength and coordination by engaging multiple muscle…
The Prisoner Squat (PS) is a great exercise for building strength and increasing mobility. PS’ are an effective full-body exercise, targeting the core, glutes, quads, hamstrings, and stabilizing muscles. Additionally, prisoner squats can help to reduce back pain and improve posture. Instructions To perform a PS correctly, start in a standing position with your feet…
Squats with a plate are an essential addition to any strength training routine, combining the benefits of a traditional squat with the added resistance of a weight plate. This powerful exercise not only targets the lower body but also engages your core and enhances overall stability. In this guide, we’ll explore the advantages, proper technique,…
As you stand in your living room, broomstick in hand, you have no idea of the full potential about to be unleashed. You may ask yourself, “How can I use a broomstick to improve my athletic performance?” The answer is as simple as it is powerful – by mastering overhead broomstick squats. Instructions: 1. As…
Overhead Barbell Squat (OBS) are an exercise guaranteed to boost your strength and mobility, providing you with a powerful tool for athletic prowess and improved fitness. Picture yourself as the hero of your own story—with each rep comes greater endurance, control, balance – all essential elements in transforming into the masterful athlete or vivacious health…
Squatting is a fundamental movement pattern that has many benefits, from increased strength and flexibility to improved balance and mobility. Unfortunately, many people struggle with squats because they lack the proper ankle mobility or have poor form due to tight hips or weak muscles. Fortunately, deep squat wall stretches (DSWS) can help improve your ankle…
Hip-belt squats are revolutionizing lower body workouts, allowing you to target your legs without stressing your spine. This innovative exercise engages the quads, hamstrings, and glutes while promoting muscular growth and strength. Whether you’re a seasoned lifter or just starting, understanding hip-belt squats can enhance your leg day routine. Benefits of Hip-Belt Squats Spinal Safety…