There are an endless variety of barbell squat variations, but perhaps no option gives you more bang for your buck than the front squat. The front-loaded nature of the move is going to push you to develop shoulder, ankle and hip mobility, and here’s the best part of all: Your entire core has to be firing the entire time to protect your spine and make the move possible. It’s an ab workout wrapped in a leg workout.
The deadlift is a fantastic exercise that works nearly all the muscles in your body; the key is to get your form right.
Place your barbell in front of your feet and stand with your feet shoulder-width apart. Bend your knees, keeping your back straight but angled forward.
Grip the bar firmly, for safety you should grip one hand palm facing inwards and the other with palm outwards.
Lift pushing up through your legs until you are standing straight. Your arms remain straight, and the barbell will be approximately waist height. Hold for a moment then lower back to the floor.
The Walking Lunge
That’s right: We’re not falling in love with the stationary lunge too early. The walking variation is superior due to the fact that the trail leg can “step through” to the next rep. That trains the glutes more effectively and keeps the lift more dynamic in nature. On top of this, the knees take less stress forces due to less need to constantly start and stop or change direction. Start by learning basic lunge mechanics, which you can do right here.
Stand on a step or the bottom stair in your house. The rear half of your foot should be off the stair. Slowly push yourself upwards onto tiptoes and then back down. You may need to hold on for balance when you first do this.
If you wish you can go lower than your starting position and then return to the start point.
Consider this move your ultimate squat tutor. If you’re struggling to achieve good squat depth or keep your torso in the proper upright position, doing goblet squats is a perfect way to solve those issues. You’ll learn good mechanics, and start to understand your ideal body position for a squat. One more secret, too: Holding that heavy weight high in a goblet squat will fire up your core a ton too.