Exercises

QL butt walks involve sitting on the floor with straight legs and shuffling yourself forwards by lifting your glutes up and down, one side at a time. This movement pattern helps loosen up and activate muscles around the hips, lower back and core… making it a really effective way to boost recovery after lifting weights, […]

Unleash the beast in your lower body workout with monster walks. No, we’re not talking about a trek through a haunted castle, but a simple exercise that’ll awaken muscles you never knew you had. Walk forward like Frankenstein’s creation (with a bit more grace), and discover why this monstrous move is becoming a favorite in

Looking for a stronger, more functional core? Beyond the aesthetic allure of a chiseled midsection, your obliques play a pivotal role in daily activities, from picking up groceries to dancing the night away. Dive into this guide on oblique crunches and unlock both the visual and practical benefits of a robust core. We’ll unravel the

Pull ups… the Mount Everest of gym exercises. We’ve all been there, hanging like a fish on a line, wondering why on earth we can’t hoist ourselves up. It’s not just about raw power… it’s a cocktail of technique, strength, and understanding your body. If you’re wondering why you just can’t seem to get your

Tired of fishing around for the perfect exercise? Cast your net on pike push ups. Whether the aim is to one day impress others with an enviable perfect hand-stand, or more modestly to improve the strength and endurance of the muscles needed for everyday functional movements… it’s time to talk pike push ups. This demanding

The soleus push up looks a lot like a seated calf raise, but the benefits touted and real-world impact could potentially go far beyond that. The exercise shot to fame after a recent study (discussed below) showed it has the ability to help the body regulate glucose and improve the metabolization of fat… i.e. it

You’ve probably heard the whispers in the gym, caught sight of them in action, or maybe you’re here to discover what this brutally tough exercise is all about. From engaging muscles you didn’t know you had to burning calories like a bonfire, burpee pull ups are unapologetically honest when it comes to testing your strength,

Kneeling squats are a great variation of traditional standing squats that involve kneeling on the floor and lowering your glutes to your ankles (with an upright posture). They can be used by those who want an exercise that is easier on the knees, or by those who want to improve their squatting technique for heavier

The burpee broad jump is gaining momentum in fitness circles… spearheaded by its inclusion in HYROX and CrossFit workouts. It’s a variation of the traditional burpee that includes jumping forwards, instead of on the same spot. In theory, it sounds simple enough… but in reality, it’s an incredibly challenging movement that demands a lot, both

The standing cable row is a beginner-friendly exercise primarily designed to strengthen the muscles of the back. It’s a horizontal pulling movement, which means there’s more trapezius activation compared to vertical pulling movements (like pull-ups)… and as we’ll explain, that provides some really important benefits for musculoskeletal health, as well as athletic performance. In this