36 exercises available
A back squat with bands attached to the bar — adds resistance at the top of the rep where you're strongest.
A loaded single-leg step-up with a driving knee at the top — quad strength, glute power, and balance under a front-racked bar.
A loaded split-stance squat for single-leg quad and glute strength — the staircase between regular squats and Bulgarian split squats.
The back-loaded barbell squat — the king of lower-body strength training and the standard for measuring leg power.
A back-racked step-up with a driving knee at the top — single-leg quad and glute strength with explosive hip drive built in.
A front squat into an overhead press in one motion — the conditioning workhorse that hits legs, shoulders, and lungs at once.
A side-to-side lunge that loads one leg at a time — builds glute and quad strength while opening up the inner thighs and hips.
A backward-stepping lunge that builds the glutes and quads — the knee-friendly cousin of the forward lunge.
A bodyweight squat to a bench or box — the cleanest way to teach squat depth and hip-back mechanics to beginners.
A single-leg lunge stepping backward — builds the glutes and quads while staying easy on the front knee.
The foundational squat pattern done with just bodyweight — the first leg exercise in any program and the test of clean mechanics.
An explosive jump from the floor onto a box — the clean way to train lower-body power without high-impact landings.
A rear-foot-elevated split squat that punishes one leg at a time — the most effective single-leg builder in any program.
A squat-thrust into a push-up into a jump — the full-body conditioning move that hits everything in one rep.
A loaded forward lunge that alternates legs each rep — training the quads, glutes, and balance one side at a time.
A rear-foot-elevated split squat loaded with dumbbells — one of the highest-return single-leg exercises for quads and glutes.
A loaded curtsy lunge held in goblet position — alternating sides each rep to train the glutes through a cross-body angle.
A rear-foot-elevated split squat loaded at the chest — the go-to single-leg builder for quads, glutes, and balance.
A stepping forward lunge with a dumbbell held at the chest — trains the quads, glutes, and stride mechanics in one move.
A back-stepping lunge with a goblet-held dumbbell — easier on the knees and more glute-dominant than the forward version.
A static, both-feet-planted split stance loaded at the chest — the gateway single-leg exercise for quads and glutes.
A bodyweight-style squat loaded with one dumbbell at the chest — the cleanest way to teach the squat pattern.
A wide-stance squat with a dumbbell hanging between the legs — biases the glutes and inner thighs more than a standard squat.
A front squat into an overhead press in one motion — the highest-output dumbbell lift for conditioning and full-body work.
