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Exercise Lab

Wide-Stance Barbell Parallel Squat -- Toes Out

Wide stance barbell squats with toes pointed out strengthen the inner thighs, glutes, and torso. The full range of motion emphasizes the glutes, while the toes pointed out emphasize the inner thighs. Keep your low back arched and head up to stabilize your spine.

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


Wide-Stance Dumbbell Squat

The wide stance dumbbell squat strengthens and defines the legs and inner thighs. The dumbbells reduce loading on the spine and therefore make a good alternative to back squats. Dumbbell squats can be performed at home or in the gym. Include this exercise on your lower-body workout day.

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


Wide-Stance PowerBlock Squat

The wide stance PowerBlock squat strengthens and defines the legs and inner thighs. The dumbbells reduce loading on the spine and therefore make a good alternative to back squats. Dumbbell squats can be performed at home or in the gym. Include this exercise on your lower-body workout day.

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Target Muscle Groups: Hips & Buttocks  |  Legs


Wobble Board Side Reach

The wobble board side reach develops balance, hand-eye coordination, and stability. This is a fun exercise to perform with a partner and can be part of your warm-up or cool-down. The unstable surface creates balance demands on the body and challenges the ankles, hips, and torso.

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


Wood Chop

The wood chop strengthens the legs, hips, torso, arms and shoulders. This bodyweight exercise increases cardiovascular conditioning and develops and strengthens basic motor patterns. Use a dumbbell or medicine ball to increase the effectiveness and burn more calories.

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Target Muscle Groups: Full Body


Wrist Bend

The wrist bend stretches the wrist and forearm muscles. This exercise can be performed seated or standing. Tight forearm muscles can lead to pain and discomfort in the wrists. The wrist bend stretch should be included in your daily routine or after a hard upper body pulling workout.

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Target Muscle Groups: Forearms


Zigzag Run

The zigzag run is an agility drill. This exercise can be used as a dynamic warm-up or for conditioning purposes. The zigzag run develops hip flexibility, body balance, and increase body awareness. Keep the rest periods brief to burn maximum calories per session.

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



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