These gold standard exercises are essential to a well-rounded routine. Here's how to choose which is your go-to move.

Here are 20 squat variations you need to try: Air squats are the perfect warm-up – great for getting your body moving as well ...

Walk your feet forward to sit down into the squat position, with your knees at about a 90 degree angle. Your thighs should be ...

This variation is all about how you hold the weights: in the rack position. Like the goblet squat, the position of the load ...

Studies suggest that a mix of lifting and running is better for overall health and longevity than either workout in isolation ...

Bulgarian split squats are an excellent exercise to improve stamina and develop lower body strength. This single-leg exercise ...

Perform each workout (Day I, II, II, and IV) once per week, resting a day between each session. The weights you use for the ...

Personal trainers champion ‘progressive overload’ as being the key to successful strength training. Here an expert tells Harry Bullmore how you can apply it to your home workouts with minimum effort i ...

Return to standing. Try holding a dumbbell or barbell overhead while you squat. ‘Overhead exercises are a huge challenge for the body. The weight is unsupported so your core and back muscles ...

excess weight, or a sedentary lifestyle might find it hard. Not being used to explosive movement or lacking coordination can make it tricky too.” The kneel-to-squat challenge TikToks got a lot ...

The front squat challenges your upper and middle back muscles ... But keep in mind, you might have to modify the movement—using a lighter weight or opting for fewer reps—depending on the ...

Compound movements like squats, lunges and push-ups work multiple muscles and joints at the same time, and can be modified to make your workout more challenging.