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Glutes

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Kickstand Squats for Leg Strength, Size, & Performance

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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.

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Trap Bar Zercher Squats for Strength, Size, & Performance

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Trap Bar Zercher Squats for Strength, Size, & Performance

Zercher Squats, Zercher good mornings, and Zercher lunges are some of the best exercises for crushing the musculature of the legs.  However, many individuals suffer with poor mechanics on these.  Here's how to use the trap bar to resolve this.

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Zercher Squats For Strength, Size, & Performance

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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.

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Build Speed, Strength, & Size With This Isometric Lunge

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Build Speed, Strength, & Size With This Isometric Lunge

Applying overcoming isometrics to the lunge or split squat position can produce incredibly high levels of post activation potentiation ultimately resulting in increased speed, power, and torque production.  Here's how to do it with free weights.

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Make The Barbell Hack Squat Better

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Make The Barbell Hack Squat Better

The barbell hack squat is an old school bodybuilding exercise that's been around for decades.  Unfortunately it can feel quite awkward and unnatural.  Try incorporating this eccentric isometric variation to make it feel more natural.

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A Unique Way To Fix Your Barbell Squat & Lunge

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A Unique Way To Fix Your Barbell Squat & Lunge

The barbell squat can be one of the most frustrating exercises to master with perfect execution.  Use this makeshift safety squat bar protocol combined with bands to maximize your form and crush your lower body with brutal intensity.

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12 Cues To Master Your Hip Hinge & RDL

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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.

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The Ultimate Deadlift For The Posterior Chain

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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.

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The Truth About Glute Training

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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.

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

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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.  

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The Best Snatch Variation You've Never Done

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The Best Snatch Variation You've Never Done

The trap bar snatch is one of the most effective Olympic weightlifting variations I've ever used for improving hip speed and power.  As an added bonus you'll build slabs of muscle from this movement.  Here are 13 reasons why it's so effective. 

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The Best Medicine Ball Exercise You’ve Never Done

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The Best Medicine Ball Exercise You’ve Never Done

Medicine ball drills, particularly those that rely on explosive power output, are something I use on a consistent basis with my athletes.   One variation I’ve recently been employing with my athletes is the T-bench hip thrust chest pass.

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The Best Hamstring Exercise You’re Not Doing

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The Best Hamstring Exercise You’re Not Doing

If you’re looking for an exercise that absolutely annihilates the hamstrings and posterior chain yet also improves lower body mechanics try this Hanging Band Pullup Leg Curl performed in both a unilateral and bilateral fashion.  

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Make The Reeves Deadlift Better With the Trap Bar

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Make The Reeves Deadlift Better With the Trap Bar

The traditional Reeves deadlift is a very effective upper back and grip exercise.  Unfortunately it also has some common pitfalls.  By using the trap bar instead of a standard barbell you eliminate these issues and gain better results.

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Trap Bar Deadlifts with Accommodating Resistance

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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.

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Fix Your Glute Bridges With These Unique Variations

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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.

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Fix Your Squats With the Foam Roller

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Fix Your Squats With the Foam Roller

The anti-rolling foam roller squat is one of the most effective ways to clean up your squat form and crush your entire lower body.  In fact there are 10 reasons why it's so effective for enhancing lower body mechanics.

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A Better Alternative to Pistol Squats

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A Better Alternative to Pistol Squats

Pistol squats can cause joint issues and stress to connective tissue.  They're also pretty ineffective for producing strength and size gains in the lower body. Here's a better alternative using an eccentric isometric approach.

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Fix Your Lunges with The Foam Roller

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Fix Your Lunges with The Foam Roller

Here are two unique lunges using the foam roller that are sure to help clean up your lunge mechanics and help eliminate a number of common mistakes. As an added bonus you'll get amazing lower body growth and strength gains.

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Eccentric Isometric Trap Bar Deadlifts for Strength and Size

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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, lats and back will get jacked.

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