Glutes · Beginner
Seated Hip Abduction
Targets the hip abductor muscles, primarily the gluteus medius and minimus. It is performed using a specialized machine where you sit with your legs together and push them apart against resistance. This exercise helps improve hip stability, balance, and overall lower body strength.
Legs · Beginner
Kettlebell Goblet Squat
A lower-body squat with one kettlebell held by the horns at the chest, its bell hanging below the handle. The front-held load accompanies deep knee and hip flexion, with the quadriceps and gluteal muscles driving the return to standing.
Legs · Intermediate
Barbell Cossack Squat
A lateral squat variation performed with a barbell across the upper back. It trains the quadriceps, glutes, hamstrings, and adductors through a side-to-side lower-body pattern.
Legs · Intermediate
Smith Zercher Squat
A front-loaded squat with the Smith-machine bar supported in the crooks of the elbows. It trains the quadriceps and glutes while the trunk and upper back support the load in front of the body.
Full body · Advanced
Burpee (Narrower Stance, Deeper Squat)
A full-body bodyweight exercise combining a squat, a push-up and a vertical jump. This version uses a narrower foot placement and a deeper squat during the floor transition than the other confirmed variation. It combines upper- and lower-body effort with cardiovascular and coordination demands.
Legs · Intermediate
Zercher Squat
A compound lower body exercise that primarily targets the quadriceps, hamstrings, glutes, and core. It involves holding a barbell in the crook of your elbows while performing a squat, which challenges stability and engages the upper body muscles for support.
Legs · Intermediate
Smith Front Squat
A front-loaded squat performed in a Smith machine. The guided bar path supports a quad- and glute-focused squat pattern while the front position encourages an upright torso.
Legs · Intermediate
Bulgarian Jump Squat
A unilateral plyometric lower-body variation that combines a Bulgarian split squat with a jump. It develops the quadriceps, glutes, hamstrings, calves, balance, and explosive power.
Legs · Intermediate
Clean Squat
A compound exercise that combines elements of the clean and the squat. It targets multiple muscle groups, including the quadriceps, hamstrings, glutes, core, and shoulders. This exercise enhances strength, power, and coordination.
Legs · Intermediate
Rear Lunge
A lower body exercise targeting the quadriceps, hamstrings, glutes, and calves.
Legs · Intermediate
Pin Front Squat
A variation of the traditional front squat where the barbell is set on safety pins within a power rack. This exercise emphasizes quadriceps strength, core stability, and proper squat mechanics by limiting the range of motion and allowing for a controlled pause at the bottom position.
Legs · Beginner
Assisted Pistol Squat
A single-leg squat variation that utilizes support to aid in balance and control. This exercise targets the quadriceps, glutes, hamstrings, and core muscles while improving unilateral strength and stability.
Legs · Beginner
Machine Reverse Hack Squat
A compound lower body exercise that primarily targets the quadriceps, hamstrings, and glutes.
Glutes · Intermediate
Dumbbell Sumo Squat
A wide-stance dumbbell squat variation. It emphasizes the quadriceps, glutes, and adductors while using the sumo stance to change lower-body loading.
Legs · Intermediate
Landmine Squat
A front-loaded squat variation performed with one end of a barbell anchored in a landmine. The angled load emphasizes the quadriceps and glutes while supporting an upright squat pattern.
Legs · Intermediate
Smith Squat To Bench
A Smith-machine squat performed to a bench that provides a consistent depth reference. It trains the quadriceps and glutes while combining guided bar resistance with a defined squat depth.
Legs · Intermediate
Plyo side lunge
A dynamic exercise that combines lateral lunges with a plyometric jump, targeting the glutes, quadriceps, hamstrings, and inner thighs. It enhances lower body strength, agility, and balance while providing a cardiovascular challenge.
Legs · Intermediate
Sumo Squat
A lower body exercise that targets the quadriceps, hamstrings, glutes, and inner thighs. It involves a wider stance than a traditional squat, which emphasizes the adductor muscles and provides a different angle of engagement for the lower body muscles.
Legs · Beginner
Machine Hack Squat
A compound lower body exercise that targets the quadriceps, glutes, and hamstrings.
Legs · Intermediate
Barbell Reverse Lunges
The Barbell Reverse Lunge is a compound lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves. It involves stepping backward into a lunge position while holding a barbell across the upper back, requiring balance and core stability.
Legs · Intermediate
Crossack Squat
The Cossack Squat is a lower body exercise that targets the muscles of the legs, particularly the quadriceps, hamstrings, glutes, and adductors.
Glutes · Beginner
Standing Hip Abduction
An exercise targeting the gluteus medius and minimus muscles, as well as the tensor fasciae latae. It helps improve hip stability and strength, which is essential for various athletic activities and daily movements.
Legs · Intermediate
Dumbbell Side Lunges
Dumbbell Side Lunges target the muscles of the lower body, including the quadriceps, hamstrings, glutes, and inner thighs. This exercise enhances balance, stability, and lateral movement strength.
Legs · Intermediate
Weighted Cossack Squat
A unilateral lower body exercise that targets the quadriceps, hamstrings, glutes, and adductors. It involves performing a deep lateral squat while holding a weight, such as a dumbbell or kettlebell, to increase resistance and improve strength, balance, and flexibility.
