How to Perform the Spanish Squat In this video, we’re going to talk about perfecting your Spanish Squat technique so that you get the most emphasis on your quads during this squat exercise variation. The Spanish Squat is a great exercise for those rehabbing knee injuries as it builds quad strength but without a lot of load on the knee...

Belt Squats are a fantastic squat variation where the resistance is attached to a belt around an athlete’s hips so that the load stays on the legs with minimal spinal loading. In this article, we’ll discuss the pros and cons of different options for performing belt squats. First though, let’s cover why athletes might want to incorporate belt squats in...

The Best Single Leg Deadlift Variations  A lot of athletes program single leg dead lifts as a way to strength their hamstrings, their glutes, and their low back, but they often find that the balance requirements of your standard single leg deadlift tend to be the biggest limitation of their ability to progress that more so than the load...

The hip thrust, popularized by Bret Contreras, is one of the most widely used exercises for targeting glute strength and hypertrophy. This movement takes the standard glute bridge and increases the difficulty by elevating the shoulders for a greater range of motion. A variety of different variations will allow us to increase the intensity of the hip thrust for more...

The Glute-Ham Developer (GHD) often sits in the corners of gyms collecting dust and serving as a coach rack. But this is one of the most valuable pieces of equipment for building posterior chain strength and endurance. If your low back, glutes, and hamstrings need extra work, try these different GHD exercises in your programming! For more great accessory exercises,...

In the lower body, the glutes tend to get all the love. From strength coaches to the medical world, we all focus on improving glute strength for performance and rehab. But the quads are also vitally important to your athletic performance and the health of your knee joints. When your legs need some extra work, the following exercises are my...

Having a variety of exercises to choose from is important not only for continual performance increases but also for mental breaks from always doing the same old moves. One of my favorite tools for changing my training up is to incorporate landmine exercises into my workouts. Landmine setups are incredibly versatile and allow us to provide great stimuli for strength...

Note from Zach: I’m excited to have Meghan Callaway and Sarah Duvall back on TheBarbellPhysio to share this incredible article on training the glutes. These two incredible ladies have teamed up with Kellie Hart Davis to create their “Glutes, Core, and Pelvic Floor Workout System“. This product is amazing and I highly recommend taking a look at it! The glutes, perhaps...

Commonly when lifting weights, we see the body choose to move in such a way as to bias its strengths and protect its’ weaknesses. That is because the human body is an efficient organism trying to complete any task using the easiest available route. The good-morning squat is a great example of an athlete moving is this manner. Note: for...