Exercises

If you’re looking to build functional lower body strength, develop explosive power, improve stability and burn calories… it’s time to talk about deck squats. The deck squat is a variation of the traditional bodyweight squat, that involves transitioning from a deep squat position onto your back, and returning to a squat position. As far as […]

Despite being a relatively unknown exercise, when it comes to strengthening the hip flexor muscles, reverse squats are second-to-none. The exercise can be performed using a cable machine (with a reverse squat attachment) or using resistance bands, and offers a simple way to improve hip flexion. As discussed further down, doing reverse squats can provide

The Petersen Step Up is a proven way to isolate and strengthen the VMO (the inner “teardrop” shaped muscle of the quads). The ability to strengthen the VMO so effectively means the Petersen Step Up is not only a great way to build muscle in this part of the body, but it is also an

One of the reasons we love squats so much is the ability to adapt and adjust the standard movement to focus on specific goals and muscle groups. With subtle changes, you can better incorporate squats into all sorts of workouts and routines. For those looking to focus specifically on growing and strengthening your quads… you’re

If you’ve always wanted to master the humble pull up but never quite achieved it, you’ll want to keep reading because this article outlines the perfect way to get started with pull ups and how to slowly add progression to the exercise until you can do a full pull up by yourself. Pulls are a

The assisted pull up machine is a fantastic way to strengthen your back (as well as your shoulders, biceps and forearms), and is ideal for both beginners and those looking to build muscle effectively. In this exercise guide, we outline everything you need to know about using the assisted pull up machine, including proper technique,

The inchworm exercise strengthens and stretches your body and can be used as part of a dynamic warm-up, mobility routine as well as within HIIT workouts. It is a bodyweight movement that doesn’t require any equipment and primarily targets the core muscles (although your chest, back, arms and legs will also be engaged throughout). It

Cable face pulls are an effective upper body exercise that help to strengthen the rear deltoids and trapezius. The exercise is really second-to-none when it comes to activating the rear deltoids and building muscle this part of the body. Stronger rear deltoids play a vital role in improving posture and combatting rounded, hunched shoulders, as

Heel walks are an incredibly simple yet effective way to activate the tibialis anterior (the muscle that runs along the shin bone). The movement also helps to improve balance, develop better ankle stability, and can be a great exercise to include in warm-up drills for professional athletes and beginners alike. In this exercise guide, we

Weighted dead bugs are one of our top picks when it comes to strengthening the core. By adding weight to the standard dead bug exercise, the weighted variation allows you to keep progressing the movement. Weighted dead bugs are incredibly effective at activating the abdominals and obliques, whilst also being easy on joints. This makes