Quads

The Quadriceps — located at the front of the thigh — are responsible for knee extension and stabilisation during squats, lunges, and step-ups. Strong quads enhance athletic performance, jumping ability, and joint integrity. Exercises like front squats, lunges, and step-ups target this group, improving lower-body drive and coordination. Balanced quad strength supports proper knee tracking and reduces injury risk during both strength and endurance training.

Athlete holding wall sit position with calm focus, minimalist gym backdrop

Wall Sit

The Wall Sit builds static leg strength and endurance without weights.

Editorial TeamOctober 9, 20251 min

Athlete performing dumbbell step-up on plyo box, focused expression 2

Step-Ups

Step-ups — strengthen legs, balance, and coordination using just a box or bench.

Editorial TeamOctober 4, 20251 min

Athlete mid-air during box jump in a CrossFit-style gym

Box Jumps

Train explosive power and athleticism with box jumps a plyometric staple for functional fitness.

Editorial TeamOctober 4, 20251 min

Athlete holding dumbbells, mid-lunge in gym, strong leg focus

Dumbbell Lunges

Strengthen legs, balance, and unilateral control with dumbbell lunges.

Editorial TeamOctober 3, 20252 min

Female athlete rowing on Concept2 machine, strong posture, cardio zone lighting

Rowing Machine

Full-body cardio machine for endurance, power, and metabolic conditioning.

Editorial TeamOctober 3, 20252 min

Female athlete mid-burpee in a gym, sweat visible, dynamic lighting

Burpees

The ultimate bodyweight test strength, conditioning, and grit in one brutal movement.

Editorial TeamOctober 3, 20252 min

Athlete mid back squat, high-bar position, neutral spine, modern rack setup

Barbell Back Squat

The king of strength lifts, essential for building raw lower-body power.

Editorial TeamOctober 3, 20252 min

Athlete driving a weighted sled across turf in bright facility, low stance, powerful leg drive

Sled Push

Test your grit and lower-body drive with the Sled Push, a key HYROX station.

Editorial TeamOctober 3, 20252 min

Athlete performing a wall ball throw in a modern gym, ball mid-air hitting target, dynamic lighting

Wall Balls

Build endurance and explosive power with the classic HYROX finisher: Wall Balls.

Editorial TeamOctober 3, 20252 min