The lower body staple is one of the most versatile moves on the gym floor. Pick which version works best for your goals.

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This is the form you should perfect before performing a front squat. If you're doing the move with dumbbells, place two dumbbells onto the front of your shoulders. B) Sort your stance by standing ...

A squat thruster starts with a squat and ends with an explosive shoulder press or a push press. If you’re using light dumbbells (which you should be if you’re starting out) then both hands ...

"The accessibility of the goblet squat is another major advantage—you can grab a kettlebell or dumbbell and set up anywhere, unlike the barbell back squat, which requires a rack." If you're ...

Your torso should be at 45 degrees. Next, row each dumbbell upward until your upper arms line up with your torso." Reader says. "For dumbbell squats, hold a dumbbell in each hand and place your hips ...

Discover the 11 most effective leg exercises for men, scientifically proven to build bigger, stronger legs. Expert ...

These innovative tools allow you to select your desired weight in various increments, replacing full sets of fixed dumbbells with a single pair of compact weights. The convenience of adjustable ...

Duck walks are the ultimate lower-body mobility hack for building stronger legs while improving your hip, knee and ankle mobility. Rather than reps, choose a 5-10 meter distance and complete 3 ...

Can a natural lifter survive four weeks of training like Ronnie Coleman? Here’s what happened—and whether it’s a recipe for ...