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Exercise Lab

Squat Jump - Bodyweight

The squat jump increases power in the hips and legs. The squat jump also increased power in the torso, shoulders, and arms. This exercise delivers a full-body workout with no equipment. The squat jump can be used to train for sport-specific strength or for total body conditioning.

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Target Muscle Groups: Full Body  |  Hips & Buttocks  |  Legs  |  Shoulders


Squat Thrust

The Squat Thrust is a whole body exercise that taxes the shoulders, arms, and core muscles. This is a great exercise to improve the anaerobic system. Try performing as many reps as possible in a set duration (e.g., 30 seconds). Team up with a training partner for extra motivation.

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Target Muscle Groups: Abs & Core  |  Chest  |  Hips & Buttocks  |  Legs


Squat Thruster

The squat thruster strengthens the legs, hips, torso, shoulders, and arms. The squat thrust also develops and strengthens basic motor patterns. The squat thruster delivers both strength and conditioning benefits. Squat thrusters are an explosive (ballistic) movement that burn calories, strengthens the entire body and improves the cardiovascular system.

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Target Muscle Groups: Full Body  |  Hips & Buttocks  |  Shoulders  |  Triceps


Squat Thruster with Rotation

Squat thruster with rotation strengthens the legs, hips, thighs, torso, shoulders, and arms. This exercise delivers both strength and conditioning benefits. Dumbbells can be used to provide additional resistance. The rotation makes this exercise a good choice for anyone desiring real-world fitness. The squat thruster with rotation transfers well to sport and life.

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Target Muscle Groups: Full Body  |  Hips & Buttocks  |  Legs  |  Shoulders  |  Triceps


Squat with FSSH Squat Harness

The Squat with FSSH Squat Harness is great for developing strength through the whole range of motion. This is a great exercise for developing leg and hip strength.

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Target Muscle Groups: Legs


Squats with Bands

The squat with bands is great for developing strength through the whole range of motion. At the bottom, where you are weakest the bands are loose. At the top where you are stronger the bands are working against you. It is a very simple way to really challenge yourself at every point on the strength curve.

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Target Muscle Groups: Hips & Buttocks  |  Legs


Squats with Chains

The squat with chains is great for developing strength through the whole range of motion. At the bottom, where you are weakest it is a little lighter. At the top where you are stronger it is heavier. It is a very simple way to really challenge yourself at every point on the strength curve.

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Target Muscle Groups: Hips & Buttocks  |  Legs


Stair Run

Stair "bleacher" runs develops power, speed, and full-body conditioning. This is a great conditioning exercise for burning fat, strengthening the glutes, and building powerful calves. Bleacher runs are great for track and field, football, and soccer. Be prepared for a butt kicking workout.

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Target Muscle Groups: Abs & Core  |  Hips & Buttocks  |  Legs  |  Upper Body


Standing Ab & Oblique Crunch

Standing Ab & Oblique Crunch strengthen your abdominals and obliques. Performing this exercise in the standing position requires good core strength.

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Target Muscle Groups: Abs & Core


Standing Alternating Incline Press with Handles

The Standing Alternating Incline Press with Handles is a great exercise for developing chest strength while engaging the core. Performing this exercise in a standing position is a great substitute for the Incline Press.

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Target Muscle Groups: Chest


Standing Arm Curl with Handles

The Standing Arm Curl with Handles is a great biceps exercise. This exercise will help build strength, size and add shape to your arms.

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Target Muscle Groups: Biceps


Standing Back Extension

The Standing Back Extension strengthens the lower back muscles.

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Target Muscle Groups: Back


Standing Back Extension with Handle

The Standing Back Extension with Handle targets the lower back (Erector spinae) and the core.

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Target Muscle Groups: Back


Standing Back High Row with Handles

The Standing Back High Row with Handles targets the back rear deltoids and biceps. For peak contraction retract the scaplula, activate the core and pull the arms back.

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Target Muscle Groups: Back


Standing Backward Jump

The Standing Backward Jump develops powerful hamstrings and hip extensors. You may combine the forward, backward, and lateral jump for a taxing anaerobic workout. Repeat the jumps in a clockwise and counterclockwise rotation for a set duration (e.g., 30 seconds).

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Target Muscle Groups: Hips & Buttocks  |  Legs



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