Jennifer Graham

Spanish squats have earned genuine respect from both strength coaches and physiotherapists, and for good reason. Originally developed within Spanish sports rehabilitation programmes to help athletes manage patellar tendinopathy (jumper’s knee), the exercise has since found a much wider audience among anyone looking to load the quads effectively while minimising stress on the knee joint. […]

If you want stronger, more defined outer quads, or you’re chasing that coveted “quad sweep”, you need to be training the vastus lateralis directly. It’s the largest of the four quad muscles, running along the outer thigh, and it’s the one responsible for giving the legs that wide, sweeping shape from hip to knee. The

The underrated squat variation that builds glute strength without the knee strain of traditional squats. Kneeling squats don’t get as much attention as traditional squats, but for anyone dealing with knee discomfort during loaded squatting, or anyone who wants to build the hip extension strength that carries over to bigger lifts, they deserve a place

Side planks alone are one of the most effective exercises for building core stability and targeting the often-neglected obliques. But add a leg lift to the equation, and you’ve got an entirely different challenge. This variation transforms a static hold into a dynamic movement that not only intensifies the work on your core but also