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Below,Rachel Mariotti, an NCSF-certified personal trainer in New York City, demonstrates the move. B.Engage core and pull shoulder blades down and back. C.Keeping chest up, push through feet to return to standing, squeezing glutes at the top. Photo: Jenna Brillhart Here, James and Mariotti break down the benefits. During your strength workout itself, using your posterior chain muscles will make you feel like a total badass. And [during the deadlift], youre getting a lot of muscle mass working at once....

And the hack squat a popular variation you perform on a machine is no exception. But how does the hack squat stack up against its machine-free counterparts? C.On an exhale, press through feet to straighten legs and return to standing. Photo: Getty Images “They isolate the quad muscles for optimal growth,” adds McCall. But be warned: All that extra emphasis on your knees isn’t necessarily a good thing. Other squat variations distribute the work more evenly among your quads, hamstrings, glutes, and lower back....

A sneaky low-impact, full-body exercise, the kettlebell swing shouldn’t be overlooked. Learn more about the move’s key benefits and all the muscles it works. Sounds too good to be true, right? Getty Images. In turn, the movebuilds full-body strengthand gets your heart pumping, she explains. Bend knees slightly andhinge at hipsto lower arms toward the floor. Grab the kettlebell handle with both hands and tilt it toward body. B.On an inhale, hike the kettlebell back and up between thighs....

The simple wall sit doesn’t require any equipment and will leave your lower-body muscles quivering. When training yourquadsandglutes, exercises such assquats,deadlifts, and hip thrusts often get the spotlight. But no lower-body exercise burns quite like the wall sit. Shutterstock. So what is it about the wall sit that makes it so deceptively hard? (While you’re at it, check outthe most effective thigh exercisesof all time.) A.Stand with back pressed up against a wall, feet hip-width apart, and arms at sides....

Learn how to do an L-sit the full-body exercise that looks simple, but will seriously work your core. The plank overtook both the crunch and sit-up for the title of “best core exercise.” But there’s a new move in town that rivals the planks in effectiveness and importance. Photo: Leszek Glasner/Shutterstock It’s time to give this move the attention it deserves. Ready to try one? “With straight arms, place your hands on the floor or on the equipment,” explains Pearce....

Ah, the squat. But is this exercise all it’s cracked up to be? Short answer: yes. Getty Images. A.Stand with feet slightly wider than hip-width apart, with toes turned slightly outward and arms at sides. Brace abdominal muscles toengage coreand keep chest upright. While lowering into the squat, simultaneously raise arms in front of body until they reach chest height. Here, pros break down those key perks of the lower-body exercise....

Convinced the heart-pumping move is worth your while? Steal these tips from pro trainers on how to safely and effectively perform the box jump and its variations. Plus, find out more about the key benefits the box jump has to offer. Photo: Jenna Brillhart In turn, the box jump is considereda plyometric exercise. Having trouble visualizing the exercise? WatchRachel Mariotti, an NCSF-certified personal trainer in New York City, demonstrate the box jump exercise below....

Fitness instructor Emily Skye shared the mistakes that people tend to make when performing this glute exercise. Here’s how the glute kickback is done. In the video, Skye clips an ankle-strap attachment to a cable machine and wraps it around one ankle. Photo:Getty Images you’ve got the option to get one on Amazon if your gym doesn’t have one. She begins the exercise leaning forward slightly, feet together, with her back straight and core engaged....

Spend time getting to know the full-body posture that’s crucial to any Vinyasa flow. Even though you’ve likely seen myriad yoga instructors demonstrate Chaturanga, it pays to study it more in-depth. Then flow through it on your own using the directions below. Stocksy. Palms should be slightly wider than shoulder-width apart with fingers spread wide. B.Inhale, shifting forward onto tips of toes. Draw front ribs in and tip hips up toengage core....

Biceps have a reputation as being just mirror meat. But far more than just a vanity muscle, your biceps support the health of your shoulders and elbows. who competes in powerlifting. Photo: xalanx/Getty Images (Spoiler alert: Popeye arms don’t happen by accident!) Need more reason to add hammer curls to your workout routine? Below, learn everything there is to know about the exercise. What Are Hammer Curls? Also known as the neutral-grip biceps curl, hammer curls are a biceps curl variation....

This single-joint exercise is the key to making your push-ups much more powerful. Trust, skull crushers not onlysoundbadass, but they’ll make you feel that way too. What Are Skull Crushers? Courtesy of Mind Body Green. But your triceps aren’t the only muscles worked by skull crushers. How to Do Skull Crushers Need help visualizing the exercise? B.Extend arms toward the ceiling above chest, palms facing each other. Engage glutes and core and pull the rib cage down to prevent low back from arching....

You don’t have to be a gymnast or a yogi to learn how to do splits. These stretches and exercises help you prime your body so you might build up to the full stretch. No matter your starting point, these exercises from Nike master trainerRebecca Kennedywill help you get there. This is true of the splits, which don’t come easy to many people. Do this routine daily and you’ll be a few inches closer to a split each time....

Squats are the bread and butter of lower-body exercises. The key difference, however, is your stance. Need help visualizing the lower-body exercise? Photo: Jenna Brillhart WatchRachel Mariotti, an NCSF-certified personal trainer in New York City, demonstrate the sumo squat below. Clasp hands in front of chest. C.On an exhale, press through feet to straighten legs and return to standing. Here’s what to know. The muscle group’s main function? To provide lower-body stability....