Perfect form with a coach who watches every rep

The foundation of all lower-body training. Sit back and down with chest up, then drive through the heels to stand.

• · Feet shoulder-width apart, toes slightly out
• · Chest up, core braced
• · Knees track over toes
• · Hips below parallel at the bottom

Start drill

Step forward into a deep lunge, front knee at 90 degrees, back knee kissing the ground. Builds single-leg strength and balance.

• · Big step forward, land heel first
• · Front knee stays over the ankle
• · Back knee drops straight down
• · Torso upright throughout

Start drill

Hold a dumbbell or kettlebell at your chest and squat deep. The front-loaded weight teaches an upright torso and perfect depth.

• · Hold weight tight against your chest
• · Elbows point down between the knees
• · Sit deep — elbows inside the knees at the bottom
• · Drive up through the heels

Start drill

Hinge at the hips with a slight knee bend, sliding the weight down your legs. The king of hamstring and glute development.

• · Hip hinge — push your butt back
• · Slight bend in the knees throughout
• · Bar or weight stays close to the legs
• · Feel the stretch in your hamstrings

Start drill

The classic upper-body builder. Maintain a straight line from head to heels, lower under control, and press back up.

• · Hands under shoulders, fingers spread
• · Body forms a straight plank line
• · Lower until chest nearly touches the floor
• · Push the ground away to return

Start drill

Lift dumbbells out to the sides to shoulder height. Isolates the medial deltoids for wider-looking shoulders.

• · Slight bend in the elbows throughout
• · Lift to shoulder height — no higher
• · Control the weight on the way down
• · Don't swing or use momentum

Start drill

Press the weight from shoulder height to full lockout overhead. Builds powerful shoulders, triceps, and core stability.

• · Start with the bar or dumbbells at shoulder height
• · Brace your core and squeeze your glutes
• · Press straight up, moving your head out of the way
• · Full lockout overhead — ears between the arms

Start drill

Hinge forward and pull the weight to your lower chest. Builds a thick, strong back and improves posture.

• · Hinge forward to roughly 45 degrees
• · Arms hang straight down to start
• · Pull to your lower chest / upper belly
• · Squeeze shoulder blades together at the top

Start drill

The ultimate core stability exercise. Hold a straight line from head to heels, engaging your entire midsection.

• · Elbows under shoulders (or hands for high plank)
• · Body forms one straight line
• · Squeeze glutes and brace abs
• · Breathe steadily — don't hold your breath

Start drill

The king of all lifts. Pick the bar off the floor with a flat back, lock out at the top. Trains every muscle in the posterior chain.

• · Feet hip-width, bar over mid-foot
• · Hinge down, grip the bar, flat back
• · Push the floor away with your legs
• · Lock out hips and knees together

Start drill