Exercise Library

Exercise Library, Lower Body, Quads

Chair/Box Step-Up

Alternatives

Summary

Chair or box step-ups are a functional lower-body exercise that targets the quads, glutes, and hamstrings. They improve balance, unilateral strength, and coordination using just your bodyweight.

Benefits of the Chair/Box Step-Up

  • Builds single-leg strength and stability
  • Enhances balance and coordination
  • Functional movement pattern for daily activities
  • Low impact and beginner friendly
  • Easy to scale by changing step height

Chair/Box Step-Up Muscles Worked

  1. Primary: Quadriceps
  2. Secondary: Glutes, Hamstrings, Core

Instructions

  1. Stand facing a sturdy chair or box
  2. Step one foot onto the surface, keeping your whole foot flat
  3. Press through your front leg to lift your body up
  4. Bring the trailing leg up to stand on the chair
  5. Step back down with control
  6. Alternate legs or complete all reps on one side
  7. Keep chest lifted and core braced

Common Mistakes

  1. Using the back leg to push off
  2. Letting the knee cave inward
  3. Choosing a surface that’s too high
  4. Rushing the movement
  5. Leaning too far forward
Exercise Library, Lower Body, Quads

Wall Sit

Alternatives

Summary

The wall sit is an isometric quad-dominant exercise that builds endurance and muscular control. Holding the squat position against a wall challenges your lower body without any movement or equipment.

Benefits of the Wall Sit

  • Builds quad endurance and strength
  • Strengthens knee stabilisers
  • Increases muscular control without joint impact
  • Requires no equipment
  • Great for burnouts or rehab

Wall Sit Muscles Worked

  1. Primary: Quadriceps
  2. Secondary: Glutes, Hamstrings, Core

Instructions

  1. Stand with your back against a wall and feet about 2 feet away
  2. Slide down until your thighs are parallel to the floor
  3. Keep knees stacked over ankles and back flat against the wall
  4. Hold the position, keeping your core engaged
  5. Breathe steadily and avoid shifting weight
  6. Maintain the hold for the desired time
  7. Push through your feet to stand up slowly

Common Mistakes

  1. Letting knees go past toes
  2. Arching the back off the wall
  3. Holding breath
  4. Placing feet too close or too far from the wall
  5. Letting hips sink too low or rise too high
Exercise Library, Lower Body, Quads

Box Squat

Alternatives

Summary

Box squats involve lowering onto a box or bench before standing up again. They help reinforce proper depth, improve squat control, and build confidence in beginners or those recovering from injury.

Benefits of the Box Squat

  • Teaches proper squat depth and form
  • Builds quad and glute strength
  • Reduces stress on the knees
  • Useful for rehab or learning technique
  • Encourages pause and control at the bottom

Box Squat Muscles Worked

  1. Primary: Quadriceps
  2. Secondary: Glutes, Hamstrings, Core

Instructions

  1. Stand in front of a box or bench, feet shoulder-width apart
  2. Hold a weight if desired, and brace your core
  3. Lower your hips back and down until you sit briefly on the box
  4. Keep tension – don’t fully relax at the bottom
  5. Press through your heels to stand back up
  6. Keep chest lifted and knees tracking in line with toes
  7. Repeat for the desired number of reps

Common Mistakes

  1. Dropping too quickly onto the box
  2. Fully relaxing at the bottom
  3. Rocking forward to stand up
  4. Letting knees cave inward
  5. Using a box that’s too low or too high
Exercise Library, Lower Body, Quads

Heel-Elevated Squat

Alternatives

Summary

The heel-elevated squat shifts more emphasis onto the quads by increasing knee flexion. Elevating the heels also allows for a deeper range of motion, especially for those with limited ankle mobility.

Benefits of the Heel-Elevated Squat

  • Places greater load on the quadriceps
  • Allows deeper squatting for better muscle activation
  • Improves squat mechanics for those with limited ankle mobility
  • Enhances posture and core engagement
  • Can be performed with or without weight

Heel-Elevated Squat Muscles Worked

  1. Primary: Quadriceps
  2. Secondary: Glutes, Core, Calves

Instructions

  1. Stand with heels elevated on small plates or a wedge, feet shoulder-width apart
  2. Hold a weight at your chest if desired
  3. Brace your core and lower into a squat, keeping your torso upright
  4. Drive your knees forward as you lower down
  5. Press through your midfoot and heels to return to standing
  6. Maintain control throughout the movement
  7. Repeat for the desired number of reps

Common Mistakes

  1. Leaning too far forward
  2. Allowing heels to lose contact with the platform
  3. Not keeping knees in line with toes
  4. Using a platform that’s too high
  5. Arching or rounding the back
Exercise Library, Lower Body, Quads

Tempo Goblet Squat (3-0-3-1)

Alternatives

Summary

The tempo goblet squat adds a specific tempo to the movement, increasing time under tension. The slow descent and ascent enhance control, strength, and muscle activation in the quads.

Benefits of the Tempo Goblet Squat (3-0-3-1)

  • Increases time under tension for muscle growth
  • Improves control and squat form
  • Enhances core engagement and stability
  • Great for building mental focus and patience
  • Effective with moderate or light weights

Tempo Goblet Squat (3-0-3-1) Muscles Worked

  1. Primary: Quadriceps
  2. Secondary: Glutes, Hamstrings, Core

Instructions

  1. Hold a weight at your chest in goblet position
  2. Lower into a squat over 3 seconds (slow descent)
  3. Pause for 0 seconds at the bottom
  4. Stand up over 3 seconds (controlled ascent)
  5. Pause for 1 second at the top before starting again
  6. Maintain posture and alignment throughout
  7. Repeat for the desired number of reps

Common Mistakes

  1. Rushing the tempo and losing control
  2. Letting the chest fall forward
  3. Pausing in the wrong parts of the movement
  4. Using too much weight and sacrificing form
  5. Allowing knees to cave inward
Exercise Library, Lower Body, Quads

Goblet Squat

Alternatives

Summary

The goblet squat is a weighted squat variation that helps reinforce good squat form while building strength in the quads and glutes. Holding the weight in front of the chest encourages a more upright posture.

Benefits of the Goblet Squat

  • Builds quad and glute strength
  • Improves squat mechanics and posture
  • Encourages core engagement
  • Suitable for beginners to advanced lifters
  • Easy to scale with heavier or lighter weights

Goblet Squat Muscles Worked

  1. Primary: Quadriceps
  2. Secondary: Glutes, Hamstrings, Core

Instructions

  1. Hold a dumbbell or kettlebell at your chest with both hands
  2. Stand with feet slightly wider than hip-width
  3. Brace your core and lower into a squat, keeping the chest upright
  4. Lower until thighs are parallel or below
  5. Press through the heels to return to standing
  6. Keep knees tracking in line with toes
  7. Repeat for the desired number of reps

Common Mistakes

  1. Letting elbows drop and weight fall forward
  2. Rounding the upper back
  3. Lifting heels off the floor
  4. Not squatting deep enough for activation
  5. Holding the weight too far from the chest
Exercise Library, Lower Body, Quads

Bodyweight Squat

Alternatives

Summary

The bodyweight squat is a fundamental lower-body movement that strengthens the quads, glutes, and hamstrings while improving mobility, stability, and balance. It’s accessible and suitable for all fitness levels.

Benefits of the Bodyweight Squat

  • Builds foundational strength in the quads
  • Improves lower body mobility and control
  • Enhances balance and body awareness
  • No equipment required
  • Ideal for warm-ups or high-rep conditioning

Bodyweight Squat Muscles Worked

  1. Primary: Quadriceps
  2. Secondary: Glutes, Hamstrings, Core

Instructions

  1. Stand with feet shoulder-width apart, toes slightly turned out
  2. Brace your core and lower your hips down and back
  3. Keep your chest lifted and heels grounded
  4. Lower until thighs are at least parallel to the floor
  5. Press through your heels to return to standing
  6. Maintain alignment through knees and hips
  7. Repeat for the desired number of reps

Common Mistakes

  1. Letting knees collapse inward
  2. Lifting heels off the ground
  3. Leaning too far forward
  4. Dropping the chest
  5. Rushing through the movement without control
Exercise Library, Glutes, Lower Body

Frog Pumps

Alternatives

Summary

Frog pumps are a bodyweight glute exercise where the soles of your feet touch in a butterfly position. This variation isolates and burns the glutes without loading the lower back or needing equipment.

Benefits of the Frog Pumps

  • Strong glute activation without heavy weights
  • Targets glute max while reducing quad and back involvement
  • Ideal for pre-activation or high-rep finishers
  • Improves hip external rotation and mobility
  • No equipment required

Frog Pumps Muscles Worked

  1. Primary: Gluteus Maximus
  2. Secondary: Gluteus Medius, Core, Hip External Rotators

Instructions

  1. Lie on your back and bring the soles of your feet together, knees wide
  2. Place arms by your sides for support
  3. Press the outer edges of your feet into the floor
  4. Drive your hips up by squeezing your glutes
  5. Pause briefly at the top, then lower with control
  6. Avoid pushing with your lower back
  7. Repeat for the desired number of reps

Common Mistakes

  1. Letting the knees collapse inward or drift too far out
  2. Using lower back instead of glutes to lift
  3. Rushing the reps without full contraction
  4. Lifting too high and arching the spine
  5. Losing foot contact with the floor
Exercise Library, Glutes, Lower Body

Banded Glute Bridge with Pulse

Alternatives

Summary

The banded glute bridge with pulse increases time under tension by adding short, controlled pulses at the top of each rep. This intensifies glute activation and creates a strong burn without heavy weights.

Benefits of the Banded Glute Bridge with Pulse

  • Maximises glute activation through constant tension
  • Builds endurance and muscle tone
  • Targets both glute max and glute medius
  • No heavy weights required
  • Perfect for warm-ups, finishers, or home workouts

Banded Glute Bridge with Pulse Muscles Worked

  1. Primary: Gluteus Maximus, Gluteus Medius
  2. Secondary: Hamstrings, Core

Instructions

  1. Place a resistance band just above your knees
  2. Lie on your back with knees bent, feet flat
  3. Press through your heels to lift your hips into a bridge
  4. At the top, perform small pulses by moving your hips up and down a few inches
  5. Keep glutes squeezed and knees pushing outward
  6. Maintain tension on the band throughout
  7. Repeat for the desired number of pulses or time

Common Mistakes

  1. Letting knees collapse inward
  2. Performing pulses too quickly and losing control
  3. Dropping hips too low during pulses
  4. Using momentum instead of glute contraction
  5. Arching the back to exaggerate movement
Exercise Library, Glutes, Lower Body

Glute Bridge with Band & Weight

Alternatives

Summary

Combining band resistance and external weight, this variation maximises glute engagement by targeting both abduction and extension. It’s ideal for building strength and shape in the glutes.

Benefits of the Glute Bridge with Band & Weight

  • Builds glute strength and size through multiple planes
  • Targets glute max and medius simultaneously
  • Supports hip stability and strength
  • Efficient combination of resistance
  • Easy to modify with different weights or band tension

Glute Bridge with Band & Weight Muscles Worked

  1. Primary: Gluteus Maximus, Gluteus Medius
  2. Secondary: Hamstrings, Core

Instructions

  1. Lie on your back with knees bent, feet flat, and a resistance band above your knees
  2. Place a dumbbell, plate, or kettlebell on your hips
  3. Press through your heels to lift your hips
  4. Push knees outward to maintain band tension
  5. Squeeze glutes at the top, then lower slowly
  6. Keep your core braced and back neutral
  7. Repeat for the desired number of reps

Common Mistakes

  1. Letting knees fall inward and lose tension
  2. Overarching the lower back
  3. Using too much weight too soon
  4. Not engaging the glutes fully
  5. Letting the band slip or roll
Exercise Library, Glutes, Lower Body

Paused Glute Bridge with Band

Alternatives

Summary

The paused glute bridge with a resistance band adds intensity through both resistance and time under tension. Pausing at the top reinforces glute engagement and stability.

Benefits of the Paused Glute Bridge with Band

  • Enhances glute activation with added resistance
  • Builds endurance and control through pause holds
  • Activates glute medius for lateral stability
  • Great finisher or activation drill
  • Joint-friendly and beginner-friendly

Paused Glute Bridge with Band Muscles Worked

  1. Primary: Gluteus Maximus, Gluteus Medius
  2. Secondary: Hamstrings, Core

Instructions

  1. Place a resistance band just above your knees
  2. Lie on your back with knees bent and feet flat
  3. Press through your heels to lift your hips
  4. At the top, pause for 2–3 seconds while squeezing your glutes
  5. Keep tension on the band throughout the pause
  6. Slowly lower back down and repeat
  7. Avoid letting knees fall inward

Common Mistakes

  1. Relaxing at the top instead of squeezing
  2. Letting knees collapse inward
  3. Using momentum to lift
  4. Rushing through the pause
Exercise Library, Glutes, Lower Body

Weighted Glute Bridge

Alternatives

Summary

The weighted glute bridge increases resistance to the classic bodyweight version, helping to build more strength and muscle in the glutes and hamstrings. It’s effective for progressive overload without heavy gym equipment.

Benefits of the Weighted Glute Bridge

  • Builds glute strength and hypertrophy
  • Strengthens hips and posterior chain
  • Easy to scale with increased load
  • Low-impact alternative to barbell hip thrusts
  • Supports better posture and hip mobility

Weighted Glute Bridge Muscles Worked

  1. Primary: Gluteus Maximus
  2. Secondary: Hamstrings, Core, Lower Back

Instructions

  1. Lie on your back with knees bent, feet flat
  2. Place a dumbbell, kettlebell, or plate across your hips
  3. Brace your core and press through your heels to lift your hips
  4. Squeeze your glutes at the top and hold briefly
  5. Lower your hips back down with control
  6. Keep knees tracking over toes
  7. Repeat for the desired number of reps

Common Mistakes

  1. Using too much weight too soon
  2. Letting the knees cave inward
  3. Arching the lower back
  4. Not fully locking out the hips
  5. Allowing the weight to roll or shift
Exercise Library, Glutes, Lower Body

Single Leg Glute Bridge

Alternatives

Summary

The single leg glute bridge increases intensity by isolating one glute at a time. It improves strength, stability, and muscular imbalances in the posterior chain.

Benefits of the Single Leg Glute Bridge

  • Isolates and strengthens each glute individually
  • Builds hip and core stability
  • Corrects left-right muscular imbalances
  • Increases difficulty without equipment
  • Great for injury prevention and rehab

Single Leg Glute Bridge Muscles Worked

  1. Primary: Gluteus Maximus (Unilateral)
  2. Secondary: Hamstrings, Core, Lower Back

Instructions

  1. Lie on your back with one foot flat and the other leg extended
  2. Press through the heel of the grounded foot to lift your hips
  3. Keep the extended leg straight and in line with the torso
  4. Squeeze the glute of the working leg at the top
  5. Lower down with control and repeat
  6. Perform all reps on one side, then switch
  7. Keep hips level throughout the movement

Common Mistakes

  1. Letting the hips rotate or drop to one side
  2. Not fully extending the hips
  3. Using momentum instead of control
  4. Driving through the toes
  5. Holding breath
Exercise Library, Glutes, Lower Body

Glute Bridge Hold

Alternatives

Summary

The glute bridge hold is an isometric version of the glute bridge. By holding the top position, it builds endurance and deep muscle activation in the glutes and core.

Benefits of the Glute Bridge Hold

  • Strengthens glute endurance and stability
  • Encourages prolonged muscle activation
  • Supports spinal alignment and pelvic control
  • Ideal for warm-ups, rehab, or burnouts
  • Requires no equipment

Glute Bridge Hold Muscles Worked

  1. Primary: Gluteus Maximus
  2. Secondary: Hamstrings, Core, Erector Spinae

Instructions

  1. Lie on your back with knees bent and feet flat
  2. Drive through your heels to lift your hips
  3. Hold the top position, squeezing your glutes
  4. Keep your core engaged and back neutral
  5. Maintain a straight line from knees to shoulders
  6. Hold for the desired time
  7. Lower slowly at the end of the hold

Common Mistakes

  1. Letting hips sag over time
  2. Pushing through the toes
  3. Arching the lower back
  4. Losing glute engagement during the hold
  5. Holding breath
Exercise Library, Glutes, Lower Body

Bodyweight Glute Bridge

Alternatives

Summary

The bodyweight glute bridge is a foundational exercise that activates and strengthens the glutes and posterior chain. It’s ideal for beginners, warm-ups, or low-impact glute training.

Benefits of the Bodyweight Glute Bridge

  • Activates and strengthens the glute muscles
  • Improves hip extension and posture
  • Reduces lower back and knee strain
  • No equipment required
  • Great for warm-ups or mobility sessions

Bodyweight Glute Bridge Muscles Worked

  1. Primary: Gluteus Maximus
  2. Secondary: Hamstrings, Core, Lower Back

Instructions

  1. Lie on your back with knees bent and feet flat, hip-width apart
  2. Place arms by your sides, palms facing down
  3. Press through your heels to lift your hips toward the ceiling
  4. Squeeze your glutes at the top, forming a straight line from shoulders to knees
  5. Pause, then lower back down with control
  6. Avoid arching the lower back
  7. Repeat for the desired number of reps

Common Mistakes

  1. Pushing through the toes instead of heels
  2. Overarching the lower back
  3. Letting knees flare outward
  4. Not fully squeezing glutes at the top
  5. Rushing the movement
Core, Exercise Library

Pike Leg Lift Over

Alternatives

Summary

The pike leg lift over is a challenging core movement where your legs, raised in a pike position, lift over an object. It improves lower ab strength, control, and coordination.

Benefits of the Pike Leg Lift Over

  • Strengthens the lower abdominals
  • Enhances flexibility and mobility
  • Trains control and precision
  • Great for advanced bodyweight core work
  • Can be modified with object height

Pike Leg Lift Over Muscles Worked

  1. Primary: Rectus Abdominis, Hip Flexors
  2. Secondary: Obliques, Transverse Abdominis

Instructions

  1. Sit in a pike position with legs extended straight in front of you
  2. Place a small object (e.g., dumbbell or yoga block) in front of your feet
  3. Place your hands on the floor for support
  4. Keeping legs straight, lift them over the object side-to-side
  5. Move slowly and avoid leaning back
  6. Keep core engaged and spine tall
  7. Repeat for the desired number of reps

Common Mistakes

  1. Leaning too far back and losing core engagement
  2. Bending the knees during the lift
  3. Using momentum to swing the legs
  4. Lifting too quickly and losing form
  5. Placing the object too far away or too high too soon
Core, Exercise Library

Leg Raises

Alternatives

Summary

Leg raises are a staple lower ab exercise that challenge core control and stability. They’re performed lying flat and can be modified easily for different fitness levels.

Benefits of the Leg Raise

  • Targets lower abs and hip flexors
  • Builds core strength and control
  • Improves pelvic stability
  • No equipment required
  • Can be adjusted by range or speed

Leg Raises Muscles Worked

  1. Primary: Rectus Abdominis (Lower Portion), Hip Flexors
  2. Secondary: Transverse Abdominis, Obliques

Instructions

  1. Lie flat on your back with legs extended
  2. Place hands under your glutes or by your sides
  3. Keep legs straight and lift them toward the ceiling
  4. Pause briefly at the top
  5. Lower your legs slowly without touching the floor
  6. Engage your core to keep your back flat
  7. Repeat for the desired number of reps

Common Mistakes

  1. Letting the lower back lift off the floor
  2. Bending the knees
  3. Using momentum to swing the legs
  4. Dropping the legs too quickly
  5. Holding your breath
Core, Exercise Library

Spiderman Plank

Alternatives

Summary

The Spiderman plank adds dynamic knee drives to a high plank, activating the obliques and deep core stabilisers. It builds strength, coordination, and core control.

Benefits of the Spiderman Plank

  • Engages the entire core, especially the obliques
  • Improves balance and shoulder stability
  • Great bodyweight progression from standard plank
  • Useful for rotational core training
  • Enhances athleticism and coordination

Spiderman Plank Muscles Worked

  1. Primary: Obliques, Transverse Abdominis
  2. Secondary: Rectus Abdominis, Glutes, Shoulders

Instructions

  1. Begin in a high plank position
  2. Bring one knee toward the outside of your elbow
  3. Return to plank and switch sides
  4. Move slowly and with control
  5. Avoid rocking your hips or dropping your back
  6. Engage your core the entire time
  7. Alternate sides for the desired number of reps

Common Mistakes

  1. Letting the hips sag or rotate
  2. Rushing the movement
  3. Losing shoulder stability
  4. Dropping the head or rounding the spine
  5. Not fully bringing the knee forward
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