Exercise Library

Bulgarian Split Squat

A split squat with the rear foot up on a bench. Puts nearly all the load on the front leg and reaches a deeper stretch than any two-legged squat.

Dumbbell Lateral Lunge

A lateral lunge holding dumbbells. Loading it turns a mobility drill into genuine adductor and glute work.

Front-Foot Elevated Split Squat

A split squat with the front foot on a plate or step. The extra height gives a deeper hip stretch and biases the glute over the quad.

Heel-Elevated Goblet Squat

A goblet squat with the heels on a small ramp or plates. Raising the heels lets you stay upright and squat deeper, which pushes the work onto the quads.

Reverse Lunge

A lunge stepping backwards rather than forwards. Easier on the knees than a forward lunge and simpler to balance under load.

Walking Lunge

Lunging forward step after step with dumbbells at your sides. Adds balance and a conditioning cost to an ordinary lunge.