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Wide-Stance Dumbbell Squat

Wide-Stance Dumbbell Squat

The wide stance dumbbell squat strengthens and defines the legs and inner thighs. The dumbbells reduce loading on the spine and therefore make a good alternative to back squats. Dumbbell squats can be performed at home or in the gym. Include this exercise on your lower-body workout day.

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Seated Abdominal Bracing

Seated Abdominal Bracing

The seated abdominal bracing exercise can be done anywhere you can sit down. It is a very simple isometric exercise to strengthen your abs. When performing the seated abdominal bracing be sure that you are sitting up straight. This is a good exercise for beginners and people who don’t have a lot of time to exercise, the seated abdominal bracing can be done on the ride home from the gym.

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Standing Long Jump

Standing Long Jump

The standing long jump develops powerful legs and glutes. This exercise can be used to condition the entire body. Combine the standing long jump with back squats to develop explosive strength in the lower body. When repeated for many reps, the standing long jump develops full-body fitness.

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Straight-leg Sling Sit-ups

Straight-leg Sling Sit-ups

Straight-leg sling sit-ups develop power in the core and upper-body. Straight-leg sling sit-ups require more hip flexor strength than the Bent-knee sling sit-ups. Perform this exercise only if you have no back injuries or pain. This is a good exercise for anyone looking to take their ab training to the next level.

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Wide-Stance Barbell Half-Squat

Wide-Stance Barbell Half-Squat

The wide stance barbell half squat develops power and strength in the legs. The reduced (partial) range of motion allows for greater loads to be used in training. Therefore, additional fast-twitch muscle fibers are recruited. Fast-twitch muscle fibers increase in size (hypertrophy) and add mass to the legs.

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