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| Front Squat |
Set a barbell on a rack at about shoulder-height.
Come under the bar and grasp it at shoulder-width, raising your elbows until your upper arms are parallel to the ground.
Unrack the weight, and let the bar rest on your fingertips.
Squat as low as you can, maintaining tension through your legs, sinking your weight in your heels.
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| Goblet Squat |
Grab a heavy kettlebell with both hands just under your chin
Squat, pushing your knees out so your elbows can move in between them.
Go as low as you can, maintaining a straight back, then come back up.
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| Box Squats |
Set a box behind a squat rack or cage. Grasp the bar with a wide grip.
Come down as slow as possible in the concentric motion.
As soon as you touch the box, explode up, maintaining a tight core to protect your lower back.
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| Wall Sits |
Put your back against a wall. Slide down until your thighs are parallel to the floor, like you’re sitting in an imaginary chair.
Hold this position.
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| Diagonal Walking Lunges |
Stand with your feet hip-width apart, holding a dumbbell in each hand.
Step out on a diagonal with one leg, and lower down into a lunge until your rear knee nearly touches the floor and your front thigh is parallel.
Step forward with your rear leg, then step out to the side again, creating a zig-zag pattern.
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| Hack Squats |
Start in the bottom of a squat position with your thighs almost parallel to the floor, in front of a barbell. Reach back and grip the bar with your palms facing away.
Drive your heels into the ground, and accelerate your hips toward the ceiling as you stand.
Pause at the top, then squat back to the start position.