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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 performing med ball scoop toss, ball just leaving hands at full hip extension, strong vertical drive, cinematic gym lighting showing explosive power and focus
Med Ball Scoop Toss (Vertical Power) 

Med Ball Scoop Toss (Vertical Power) 

The Med Ball Scoop Toss develops explosive hip and leg drive by throwing the medicine ball upward from a loaded…
Editorial TeamEditorial TeamOctober 17, 20252 min
Athlete performing med ball overhead throw, ball just leaving hands above head, body fully extended in powerful stance, cinematic gym lighting showing explosive strength and focus.
Med Ball Overhead Throw (Plyometrics)

Med Ball Overhead Throw (Plyometrics)

The Med Ball Overhead Throw builds total-body explosive power by driving a medicine ball upward and forward through full hip,…
Editorial TeamEditorial TeamOctober 17, 20252 min
Athlete performing explosive step-up on plyo box, mid-air with front leg extended and rear knee driving upward, cinematic gym lighting showing power and balance
Explosive Step-Up (Plyometrics)

Explosive Step-Up (Plyometrics)

The Explosive Step-Up builds single-leg power and coordination by driving forcefully off one leg onto a box or bench, developing…
Editorial TeamEditorial TeamOctober 17, 20252 min
Athlete performing sandbag rotational lunge, sandbag mid-rotation across body toward lead leg, strong core engagement, cinematic gym lighting showing balance and control
Sandbag Rotational Lunge

Sandbag Rotational Lunge

The Sandbag Rotational Lunge builds lower-body strength and core control by combining a forward lunge with a dynamic sandbag rotation…
Editorial TeamEditorial TeamOctober 17, 20252 min
female athlete performing sandbag Zercher lunge, the sandbag cradled in elbows, front leg bent in deep lunge, chest tall, cinematic gym lighting showing control and stability
Sandbag Zercher Lunge

Sandbag Zercher Lunge

The Sandbag Zercher Lunge builds unilateral strength and stability by holding the sandbag in the crook of the elbows while…
Editorial TeamEditorial TeamOctober 16, 20252 min
Female athlete performing sandbag Zercher squat, sandbag cradled in elbows, deep squat position with upright posture, cinematic gym lighting showing strength and control
Sandbag Zercher Squat

Sandbag Zercher Squat

The Sandbag Zercher Squat builds lower-body and core strength by holding the sandbag in the crook of the elbows while…
Editorial TeamEditorial TeamOctober 16, 20252 min
female Athlete performing sandbag bear hug carry, sandbag held tightly to torso while walking, upright posture, tense core, cinematic gym lighting showing strength and control
Sandbag Bear Hug Carry

Sandbag Bear Hug Carry

The Sandbag Bear Hug Carry builds full-body strength, grip endurance, and core stability by holding the sandbag tightly against the…
Editorial TeamEditorial TeamOctober 16, 20252 min
female Athlete performing sandbag bear hug squat, sandbag held tightly to chest, deep squat position, core braced, cinematic gym lighting showing tension and strength
Sandbag Bear Hug Squat

Sandbag Bear Hug Squat

The Sandbag Bear Hug Squat builds powerful legs and core stability by holding a sandbag tightly to the torso while…
Editorial TeamEditorial TeamOctober 16, 20252 min
female athlete performing sandbag shouldering to carry, sandbag resting on one shoulder mid-walk, strong core engagement, cinematic gym lighting showing balance, power, and focus
Sandbag Shouldering to Carry

Sandbag Shouldering to Carry

The Sandbag Shouldering to Carry builds real-world strength and endurance by combining a powerful sandbag lift to the shoulder with…
Editorial TeamEditorial TeamOctober 16, 20252 min
Fit female athlete performing sandbag ground-to-shoulder, sandbag just reaching one shoulder, strong hip drive, upright torso, cinematic gym lighting showing power and control
Sandbag Ground-to-Shoulder

Sandbag Ground-to-Shoulder

The Sandbag Ground-to-Shoulder develops raw strength and explosive hip power by lifting the sandbag from the floor to one shoulder…
Editorial TeamEditorial TeamOctober 16, 20252 min