Legs
70 pieces
- Exercise2 September 2026Cable pull-throughFace away from a low cable with the rope between your legs, hinge, then stand up against it. The load pulls you backwards rather than down, which means you can learn a hinge without a heavy spine load, and it means the hardest part is the top rather than the bottom.
- Exercise2 September 2026Cable glute kickbackAnkle strap on a low pulley, stand tall, drive the leg back. One leg and one joint moving, which makes it the most isolated hip extension in the library and, by some distance, the most oversold.
- Exercise2 September 2026Box squatA squat with a box behind you that you sit back to touch. The box fixes the depth, which is the point: every rep is the same depth, so a set that got shallow as you tired is a set you can see rather than one you have to guess at.
- Exercise2 September 2026Bodyweight squatSquat down, stand up, nothing in your hands. It is the shape every other squat is built on, and because there is no load to hide behind, it is the one where depth and control are the whole exercise rather than a detail of it.
- Exercise2 September 2026Bodyweight reverse lungeStep back, drop the back knee, stand up on the front leg. Nothing in your hands, so the only load is you, and one leg is carrying most of it. That is what makes a bodyweight movement genuinely hard rather than a warm-up you get through.
- Exercise2 September 2026Bodyweight calf raiseStand on a step, drop the heels, press up onto your toes. No weight, no machine, no gym. Your calves carry your whole bodyweight every time you walk, so the honest version of this needs the full range and a pause rather than a big number of fast reps.
- Exercise2 September 2026Barbell hip thrustShoulders on a bench, bar across the hips, drive up until your body makes a straight line from knee to shoulder. It loads the end of hip extension, which is the part of the range a squat has the least to say about.
- Exercise2 September 2026Barbell front squatThe bar sits on the front of your shoulders instead of your back, so it has to stay in front of your knees or you drop it. That is the whole exercise: a squat that punishes a forward lean, which is why it stays more upright than a back squat does, with the same overall muscle work and less load through the knee[1].
- Exercise2 September 202645 degree back extensionHips on the pad, feet under the rollers, fold forward and come back up. It is filed under lower back and the measurements complicate that: at a hard working load, the erectors were no more active here than on a seated machine, while the hamstrings did more than in either of the exercises it was compared against, and the glutes more than on the seated machine[1].
- Exercise2 August 2026Barbell back squatThe lift that moves the most weight and costs the most to recover from. It trains the quads, the glutes, the adductors and the muscles that hold your spine where you put it, and for getting better at the squat itself, nothing replaces squatting.
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