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The Best Way to Perform Glute Bridges & Hip Thrusters

The Best Way to Perform Glute Bridges & Hip Thrusters

Many of you know I’m a huge advocate of eccentric isometrics as they’re one of the most effective methods for improving strength, size, and muscle function. This same concept can just as easily be applied to glute bridges and hip thrusters.

Eccentric Accentuated Training for Legs

Eccentric Accentuated Training for Legs

Eccentric accentuated training can be a bit tricky when applying it to lower body strength training. Here’s how to apply the bilateral assisted negative accentuated (BANA) 2:1 method to squats, split squats, and lunges for strong and massive legs.

The Best Zercher Squats You’ve Never Done

The Best Zercher Squats You’ve Never Done

The barbell Zercher squat is an incredibly effective lower body exercise.  However it also has its share of downfalls.  Here's how to use kettlebells and landmine stations to improve the effectiveness of this classic strength exercise.  

Quick Fix To Master Your Hip Hinge & RDL

Quick Fix To Master Your Hip Hinge & RDL

Mastering the hip hinge is no easy feat as there are quite a few important cues to remember .  However one of the most important cues is to focus on keeping the hips tall.  Here's a quick fix to make that happen and master your hinge within minutes.

Kickstand Squats for Leg Strength, Size, & Performance

Kickstand Squats for Leg Strength, Size, & Performance

The kickstand squat is one of the most effective squat variations for torching the glutes, quads, hamstrings, and lower body stabilizers.  Unfortunately it often goes largely unnoticed in the fitness industry.  Here's how to perform it plus benefits.

Zercher Squats For Strength, Size, & Performance

Zercher Squats For Strength, Size, & Performance

Zercher squats are one of the best lower body variations not only for ingraining proper squat mechanics but also for crushing the legs, upper body, and core.  By adding accommodating resistance you can make the stimulus even more effective. Here's how.

12 Cues To Master Your Hip Hinge & RDL

12 Cues To Master Your Hip Hinge & RDL

The hip hinge or RDL is one of the most critical movement patterns for mastering your body mechanics and muscle function.  Unfortunately most individuals perform them incorrectly.  Here are the 12 cues you'll need to maximize your form.

The Ultimate Deadlift For The Posterior Chain

The Ultimate Deadlift For The Posterior Chain

If you’re looking for a full body posterior chain exercise that absolutely annihilates the glutes and hamstrings, look no further than this deadlift variation. Besides crushing your backside it's also great for posture, low back, and upper back development.

The Truth About Glute Training

The Truth About Glute Training

There's a lot of misinformation in the fitness industry when it comes to training your glutes.  However, If you want to maximize your glute and backside development, you'll want to read this article as I lay out the key steps as well as common myths.

The Ultimate Bent Over Row for Size, Strength, & Function

The Ultimate Bent Over Row for Size, Strength, & Function

If you’re looking for an all-in-one exercise that crushes the posterior chain including glutes, hamstrings, and upper back yet simultaneously addresses mobility, stability, and symmetry, look no further than this stride-position bent over row.  

Trap Bar Deadlifts with Accommodating Resistance

Trap Bar Deadlifts with Accommodating Resistance

By employing accommodating resistance in the form of bands and chains to trap bar deadlifts we can deload the weaker bottom position and overload the stronger top position. This has multiple benefits for strength, size, and performance.

Fix Your Glute Bridges With These Unique Variations

Fix Your Glute Bridges With These Unique Variations

Glute bridges and hip thrusters are the most popular exercises for the posterior chain.   Unfortunately most individuals perform them incorrectly as they neglect critical aspects of alignment in the lower body.  Here's how to fix that.

Eccentric Isometric Trap Bar Deadlifts for Strength and Size

Eccentric Isometric Trap Bar Deadlifts for Strength and Size

Looking for a simple yet highly effective trap bar deadlift variation?  Try this eccentric isometric deadlift as demonstrated by NFL superstar DeAngelo Hall. Not only will you build massive legs but your upper traps and back will get jacked.

Build Massive Legs with Trap Bar Bulgarian Squats

Build Massive Legs with Trap Bar Bulgarian Squats

Although the trap bar can be can be used for squats, deadlifts, chest presses, overhead presses, bent over rows, pullups, squat jumps, and even lunges, Bulgarian Squats are one of the most brutal variations that crush the entire lower body.  

Master Your Lower Body Mechanics with This Lunge

Master Your Lower Body Mechanics with This Lunge

If you're looking for a method to improve your lower body mechanics try this eccentric isometric lunge as shown here by NFL superstar DeAngelo Hall.  The impact this has on running mechanics and athletic performance is significant.