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How to Master the Bodyweight Lateral Squat: Unleash Raw Power & Mobility (No Gym Required)

Picture this: You’re trapped in the Groundhog Day of leg workouts—squats, lunges, more squats. Your knees creak. Your hips groan. And your gains? Stagnant as a pond. Enter the bodyweight lateral squat. This sideways beast isn’t just a mobility fix; it’s a full-throttle rebellion against boring routines. Let’s carve steel-cable legs and hips smoother than a jazz riff. The…

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How to Perform the Band-Resisted Goblet Squat: Forge Strength Like a Blacksmith Tempering Steel

You’ve felt the grind. The barbell squat rack is crowded, the air thick with chalk and ego. You want more—more power, more muscle, more resilience—but the same old lifts leave you plateaued, joints creaking like rusty hinges. Enter the band-resisted goblet squat, a primal-meets-modern movement that rewires your squat mechanics, torches muscle fibers, and carves stability into…

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The Assisted Box Squat: Build Bulletproof Legs, One Powerful Rep at a Time

Imagine this: You’re staring down a barbell, knees creaking like rusty hinges, lower back humming a dirge. Squats—the barbell ballet that promises power but often delivers pain. Now picture a different scene: A simple box. A movement reborn. The assisted bodyweight squat to box isn’t just an exercise; it’s a kinetic epiphany, a way to rewire your body’s primal strength…

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The Bodyweight Split Squat With Blocked Knee: A Blueprint for Raw, Resilient Strength

Picture this: You’re mid-workout, sweat pooling at your temples, when your knee twinges—a familiar, unwelcome guest. You’ve tried lunges, squats, even Bulgarian splits, but the ache lingers like a bad habit. Enter the bodyweight split squat with blocked knee, a movement that marries primal strength with joint-saving precision. For men who’ve traded reckless intensity for intelligent…

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How To Perform The Barbell Front Squat to Box: A Blueprint for Strength and Precision

Imagine this: You’re in the gym, barbell across your back, knees trembling as you sink into a squat. Your lower back burns. The weight feels like betrayal. Now, picture a different scene—the bar rests snugly against your collarbone, your torso upright, knees tracking forward like pistons. You descend with control, tap a box beneath you,…

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The Bowler Squat: Rewire Your Hips, Resurrect Your Strength

You’ve squatted. You’ve lunged. You’ve deadlifted. But your hips still creak like a porch swing in July, your knees whisper threats on rainy days, and that nagging asymmetry—one leg stronger, one tighter—haunts every stride. Enter the Bowler Squat: the unassuming, whiskey-smooth movement that’s about to become your secret weapon. Eugene Thong, CSCS, calls it “the Swiss Army…

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How to Perform the Squat Thrust: A Blueprint for Raw, Relentless Power

The squat thrust is not an exercise—it’s an interrogation. It asks your body, Can you coordinate explosiveness under fatigue? Can you turn gravity into an ally? In its simplest form, this primal movement—knees bent, hands planted, legs snapping back and forth like piston rods—hides a fractal complexity. Below, we dissect its mechanics, pitfalls, and hidden dividends for men…

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The Anderson Front Squat: Rewiring Strength, One Static Rep at a Time

The Anderson Front Squat—a lift born from stillness—is not just an exercise. It’s a confrontation. Starting from a dead stop in the power rack, the barbell rests on pins at knee height, stripping away momentum, forcing your muscles to awaken raw tension. Named after Olympic weightlifter Paul Anderson, who famously lifted 6,270 pounds in a…

Squats: Complete List of 25 Variations

Squats are a timeless exercise, essential for toning and strengthening the body. And with 25 different variations to choose from–including smith machine squats, squat stance wider or narrower than normal, weighted squats in the gym plus more — it’s easy to tailor this classic move so you can take advantage of any structural support offered…

An expert trainer CPT CSCS demonstrating the exercise.
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How To Perform Rear-Foot-Elevated Barbell Split Squats

The Rear-Foot-Elevated Barbell Split Squat revs up one’s lower body with its quad-wrangling, glute-strengthening and hamstring-charging power. Each set sparks an inner engine of strength and power, allowing them to take the wheel of their own personal Ferrari. So don’t let your drive slow, strap in and get ready to take off! Exercise Tutorial To…