Tip: Upright-Torso Lunge
If your goal with lunge variations is to build quads, keep your torso upright and take short steps. Tibia should be vertical.
May 28
Tip: The Leaning Lunge
A forward lean on lunges increases the recruitment of the glutes and hamstrings. The dumbbells should be on the side of the front foot in the bottom position.
May 27
Tip: 3 Movements For Better Squats
Do five round of these movements to warm up for a big squat or do them on off days for recovery.
May 26
Tip: Banded Leg Curls With Toe Pointing
Build your stubborn hamstrings with two tricks: use a band to increase the intensity of the peak contraction, and point your toes on the negative.
Tip: The Dumbbell Hamstring Curl
Looks easy, but because of the leverage point and the fact that your toes are pointed, it's a tough and effective hamstring builder.
May 23
Tip: Front Squat With Straps
Find front squats uncomfortable? Try them with straps.
May 22
Tip: Front Squat Bar Placement
Here's a great trick to use to get your bar placement right for front squats.
May 20
Tip: The Frog Jump
Part of Neural Charge Training, the frog jump involves the glutes and hamstrings, whereas a vertical jump is more pure quads.
May 10
Tip: Batwing Sled Drags
Sled drags are great for quads, but you can also use them to get in some bonus back work by pulling your elbows down and back.
May 8
Tip: A Tougher, More Effective Way to Lunge
Looks a little crazy, but this variation reinforced good mechanics. Warning: It'll also leave you sore for days.
May 1
Tip: Nail Your Upper Glutes
Train your maximus, but don't forget about your medius. Hit the upper glutes hard with this unique exercise variation.
April 28
Tip: Squat Star Complexes
Five exercises back-to-back using the same movement pattern. That's how you build strength and muscle fast. Here's an example.
Tip: Stop Training Only Half of Your Hamstrings
Are you missing a big portion of your hammies? You are if you're neglecting to do these two things.
April 27
A New Trick for Building Your Legs
Make legs great again. Or make yours great for the first time. This little trick will change how you train your lower body.
April 20
Tip: Two Front Squat Problems, Solved
Need an easy way to fix two common front squat problems and get better results from the lift? Elevate your heels.
1 Exercise, 7 Ways to Build Legs and Glutes
It's one of the best lower-body exercises in existence, but there are many ways to do it. Have you tried them all?
April 17
Tip: A New, Old Way to Build Massive Quads
Take this old-school leg builder and make it even better for quad development. Here's how.
April 2
Tip: The Most Painful (and Effective) Way to Squat
Yeah, it hurts, but if your legs are lagging it'll build them up fast.
March 24
The Absolute Best Way to Build Quads
It's one of the toughest muscle groups to build. We ask 10 experts for their single best tip for building quads. Check out their answers.
January 3
Tip: One Exercise Isn't Enough for Hamstrings
Only do one hamstring exercise? Then you're missing half the muscle. Here's why, plus the best exercises to do.