Here you find some of the most common and efficient lower body exercises. The whole list is currently being reworked and the videos will be posted as we tape them and rework them.

Knee Dominant Movements

Front Squat

Spread your feet shoulder width or a little bit wider, toes pointing forward. Shoot the hip slightly back as you are going down into the front squat. Make sure that the spine stays aligned. Drive the hip down without shoving the knees far beyond the toes. The spine positions should never be compromised.

Back Squat

Single Leg Squat

A great alternative to front or back squats because the spinal load is considerably lower. Considering that most of our activities are on one leg (running, jumping, walking, etc), this exercise is a great tool in the toolbox and should be what you are striving to.

Split Squat

Rear Leg Elevated Split Squat

Back Lunge

Front Lunge

Lunge Walk

Step Up

Hip Dominant Movements

Barbell Deadlift

Dumbbell Deadlift

Single Leg Deadlift w/ Barbell

Single Leg Deadlift w/ Dumbbells

This exercise is a great tool to work the whole posterior chain. Make sure you keep your back and head in alignment. The knee of your stance leg can bend slightly (15-30 degrees). Don’t reach for the floor with the dumbbells or kettlebells to avoid rounding your upper back.


Single Leg Bridge

Barbell Bridge off Bench

This is a great glute buster but not everyone can stand the pressure of the bench in their back. The usual precautions in regards to spine apply. In order to increase the activation of the posterior chain lift off the toes.


Single Leg Barbell Bridge