The Hip-Thrust is a research-proven exercise for greater glute activation than squats or deadlifts with minimal spinal stress. If you have tight hips, weak glutes or knee pain, then this exercise is the best place to start.

It can be done on the floor but the range of motion is limited. The sho...

The Hip-Hinge isolates hip flexion & extension for glute & high hamstring development. It also works the entire backside of your body, or posterior chain. Though this exercise can be done with the legs straight, it’s typically performed with soft knees. Think about closing a car door with your bu...

Your upper hamstrings assist the glutes in extending the hips. Your lower hamstrings flex the knees. The sliding or rolling leg curl works both functions with minimal spinal stress making it the best hamstrings exercise for longevity.

Follow this 5-step progression for best results:

Eccentric-O...

The Shin Box shape is the ultimate hip mobilizer plus it’s the best way to retrain your squatting pattern from the ground up. Consider it the best glutes exercise you’re not doing!

The 90/90 shape on the floor winds both hips into rotation, something most trainees desperately need especially if...

The Box Squat auto-corrects your technique plus takes pressure off of your back & knees making it easier to recover from. It also teaches you how to properly sit & stand. I love using an adjustable aerobics step with risers for micro-progression. Add a mini-band wrapped above the knees to increas...

The Stepup is arguably the most functional lower body exercise. Consider it the hip-dominant sibling to the lunge (and it’s also easier on the knees). Unlike the lunge, it requires you to lift your leg up, recruiting the hip flexors more. The ideal starting step height is where your top thigh is ...

Split-stance leg training increases inner & outer hip-thigh activation and makes lighter loads go a longer way. It’s also my favorite way to train the legs for longevity. Think of it as an in-place or stationary lunge, meaning it’s a stronger, more stable position. A closer stance with the knee o...

This is the most complete lower body exercise. Period. The lunge is basically a full range of motion version of walking thus adding strength, mobility and stability to your gait. In fact, I believe 10 minutes of continuous alternating or walking lunges should be a prerequisite to running for the ...

Elevating your heels when squatting accomplishes 2 main objectives. One, it allows people with limited ankle mobility to squat deeper & more upright. Two, it targets the quads & stresses the knees more. Start with self-assistance or your bodyweight-only using a slow 3-5 second eccentric or loweri...

This category wouldn’t be complete without some direct ankle work for lower leg development. Calf Raises involve plantarflexion. Shin Raises involve dorsiflexion. Do at least an equal amount of both for training balance, though most people could benefit from more shin work.

There are 4 main typ...