A few weeks ago we discussed some of the funky looking bars that we have in the Strength Lab. That was all focused on the ones we use for upper body training. With this edition, I’d like to bring to light the bars we use for lower body training, along with some why’s and some how’s. And as with everything I do, you’re going to get my opinion, so filter wisely UF’ers.

To revisit, specialty bars, for the most part, were designed with two purposes in mind:
 

1. Maintaining healthy joints while allowing the lifter to continue to train as they normally would.

 

2. Putting the lifter at a mechanical disadvantage to force the body to adapt and ultimately make progress.

 
There are specialty bars for the squat, bench and deadlift but they all have crossover uses as well. So let’s dissect the specialty bars designed for lower body use. In the Strength Lab, they are all designated by ORANGE tape (our all-purpose bars use blue tape for reference).

#1 The two competition specific bars that are most easily recognizable are the Texas Squat Bar and the Mastodon Squat Bar.

Uses: Multiple- Either bar, aside from squats, can be used for benching, or rowing and deadlifting when you want to focus on your grip.

Weight: Texas squat bar- 55lbs (1-1/4” thick), Mastodon 60lbs (1-3/8” thick)

Differences: Certain federations will use one vs. the other mainly out of habit or tradition. Example- the USAPL will use a Texas Power Bar (blue in our gym) for squats. USPA will use a Texas Squat Bar. And RPS will use a Mastodon Bar. The Texas Squat Bar will be more ‘whippy’ under heavy loads than a Mastodon bar, which is the reason for the difference in thickness.

Everyone has a different preference here. Some of our females love squatting with the Mastodon bar, but conventional wisdom will tell you that it should be harder for them. I like the Texas Squat Bar because it sits more comfortably on my back, but what do I know?

#2 Duffalo bar- traditionally a “Buffalo bar,” but this was designed by Chris Duffin and was renamed the Duffalo bar. Think of it as a bent Texas Squat Bar.

Uses: Multiple- Primarily this bar is used for squats to alleviate shoulder pain and bicep impingement. Put plainly, if you have limited shoulder mobility, this is a great bar for you to squat with. It’s also a better bar to use for front squats because it sits more comfortably in the front rack position.

You can also bench with this bar. It provides a longer range of motion which can be a beneficial assistance movement to aid your bench progress. Personally, I don’t like this idea with a bar- it’s always a risk vs reward scenario. If you want a longer range of motion in the bench press, my recommendation is to do so with dumbbells or fatbells because it’s safer for the shoulder. Supposedly, it will also help with technique- the bend in the bar can force lat engagement which is necessary in all forms of the bench press. I haven’t used it enough myself to back this claim.

Weight: 55lbs

#3 Cambered bar- (“Arched” or bent bar)- this bar is from Westside Barbell.

Uses: Primarily this bar is used for squats, and will provide similar relief as the Duffalo bar for bicep pain and shoulder impingement. The added bonus- this bar will force you to stabilize harder because the weights tend to swing from front to back if your squat isn’t PERFECT, which face it, almost nobody’s is.

I’ve also used this bar, at times, for triceps assistance work like skull crushers. The set up is a bit of a pain, but it’s worth it.

Weight: 65lbs, 14” camber

#4 Safety Squat Bar or the “SS Yoke Bar” aka The King

Uses: This is my favorite bar of all time. Why? Because no matter how good of a squatter you are, this bar will make you better. Plus it saves you shoulders. The SSB sits higher on your back, lengthening your spine aka putting the bar further away from your power source- your hips. Flash back to high school physics- this bar makes your leverages worse meaning you have to put more power into moving the same load. The added bonus- it doesn’t put any stress on your shoulders. So you can improve your squat while saving your bench, or if you’re recovering from a shoulder injury, you can still work on your lower body.

Secondary uses: Good mornings, lunges, partial good mornings or arches

Weight: 65lbs

Our evening members have probably noticed three little ducklings walking around, shadowing, and being generally awkward in class. Welcome our interns! Connor Hassinger, Alex Pong, and Connor Keenan joined us this summer from Pitt. As a staff, we’re all proud of their progress up to this point, and we want to thank you for being patient with them in class.

Lindsey asked them to write about their internships thus far, with little direction on specifics. Our takeaways:

• We learned that they’re all good writers- nice work Pitt!
• They were a lot more open and honest than we expected.
• We appreciate their sense of humor and openness to constructive criticism.
• They’re actually pretty funny, who knew?

Connor Keenan

So you want to intern at a gym

So you took the time to look into getting an internship at a gym or college strength program, great. Like me you were probably eager to get the chance to be around other like-minded individuals and spend your day in a gym, but what are you actually going to learn? The answer, depends on your attitude and how you look at your situation. You will most likely be given mundane tasks, such as folding towels or greeting guests; this is inevitable and the sooner you disregard your ego, the sooner the real learning can begin. The staff at Union has been pushing my fellow interns and I to learn more and ask more.

I have been interning at Union Fitness in Pittsburgh for about a month and am just starting to scratch the surface. With every passing day that I am here my confidence increases, only to be torn down by people smarter than me (I was told my squat sucks my first day on the job, which I’m grateful for). Being around more knowledgeable individuals has shown me that I have so much more to learn. Just because you know a variety of exercises does not mean you will be a good coach or trainer. You need to have great people skills and communication to effectively direct and coach a client or multiple. Without these you can kiss your full potential goodbye. These skills cannot be learned in a classroom and take time to develop. Now if you have a good mindset and attitude about your internship you’ll realize that doing things like, folding towels and greeting members, does have some carry over to coaching. If you cannot do simple tasks, like these, correctly how can someone trust you to take the reins and coach an athlete. So far these are the main takeaways I have compiled:

• Do not become complacent
• Keep learning
• Do not be afraid to ask questions
• Most coaches and lifters are very unselfish and will help you, but not unless you ask
• Lone wolfs won’t make it in this industry
• Develop an unreal attention to detail
• You’re never the smartest person in the room
• Get involved!
• Enjoy yourself and care about your clients/athletes

Connor Hassinger

The most recent thing I learned was the barbell oriented strength class was called “#powerful” not just “powerful.” During this class, I learned countless tips and tricks from CJ, Lindsay, and Ryan for group classes which was very helpful coming from a personal training background. Figuring out how to split everyone up into groups and who will need special attention or an alternate exercise on the fly took some time. Getting to know some of the members of Union Fitness and helping them with anything as small as how many reps to do was a pleasure.

The part of the internship with the least glamour, front desk/towels/etc, ended up being very important. While at the front desk I had unlimited access to articles/videos to research topics I was uncertain about or assigned to. After I finished I could chat with any member of the staff to clarify. The notes section of my phone is now filled with more training article takeaways than passwords. Promise I was typing up important questions or comments and not texting on my phone everyday.

You might think after a morning working at a gym and an afternoon spent at Union Fitness I would be ready to head home. Well you would be wrong because 7 pm is time to train and make use of as many specialty bars, chains, and fatbells I could without getting sidetracked. Having Casey there to yell at us when my head was down or Alex’s knees were soft was an extra perk.

Alex Pong

My internship at Union has been a pretty sweet gig so far: helping out with the #powerful and Cardio Lab classes, having discussions about the various articles we read, training in a dope gym with strong-ass people. But the best thing by far about being here is that the people mentoring me actually care. They’re willing to help out not only with my training, answering any questions I have and giving me tips whenever they can, but with anything. Their advice ranges from how to use MindBody when I’m up at the front desk (which took wayyyyy too long to figure out), to my mental health (I cried at the gym 3 separate times last week), to yelling at me for my (admittedly very large) water cuts for my meets.

One of the biggest things I’ve had to work on, and am still working on, is talking to people. Just talking. You know that thing normal people do to communicate with each other? Yeah I’m really bad at that. On my first day, Casey said I was “painfully awkward” … and I mean, he’s not wrong… But I’ve slowly started to find my voice here these past few weeks. Casey told me about how Donnie Thompson turns into “Super D” on the platform – he becomes who he needs to be to get shit done. When I’m here, I don’t need to be the same shy person I am most of the time. I can create a different persona, someone louder, someone chattier, someone more outspoken and confident. Don’t be fooled, I’m still very awkward and softspoken (except when I have to yell over the music during Cardio Lab), and not super talkative, but I think I’m getting better. And who knows, maybe by the end of the summer you’ll have to tell me to shut up because I’m talking too much.

At some point in our lives women have heard “Keep the intensity high!” “Eat Clean!” “Exercise 7 days a week and let most of it be cardio!” These are the mantras from health teachers in grade school, sports coaches, social media, TV, health personalities etc. Do these mantras teach us about taking in enough calories to fuel our workouts and provide for our bodies? Do they teach us the importance of rest and recovery? This is an important concept for individuals who exercise on a regular basis, but it is especially important for females.

Why females? They are at a risk of experiencing Hypothalamic Amenorrhea. This is a subject I am passionate about. I have gone through and continue to battle this issue and I want to prevent other women from this experience.

About seven years ago I started going to the gym 6-7 days per week. I did not have much education on what to do. I just knew I wanted to lose some weight for an upcoming vacation to the beach with a large group of friends. I did cardio and weight lifted about 6-7 days per week. I ate minimal calories. I remember hearing most of my life from magazines, tv, etc. that I should eat lots of protein and broccoli. I did just that. Of course, I started to see results. Results of me shedding weight week after week. I could see my abs. It became an obsession. I wanted more. I got down to 104 lbs. For reference, I’m just under 5’7”. This led to years of calorie restriction and over exercise. A year into that lifestyle and I completely lost my menstrual cycle.

Once I realized what I was doing, how terrible I looked, how upset my mother and family were, I started to make a change. It took 3 years to completely slow it down and increase calories to a somewhat “healthier” range (although I believe I was eating in a deficit for 3 years, at least). Fast forward to today, and I am still fighting to get that back. I was diagnosed with Hypothalamic Amenorrhea a few years ago and this is a result of my years of restriction and excessiveness.

What is Hypothalamic Amenorrhea (or “HA”)? This is a condition that is rarely talked about, but is becoming increasingly prevalent in the population of physically active women. HA is a disturbance in the hypothalamic-pituitary-ovarian (H-P-O) axis, that ultimately results in the cessation of menstruation. Your hypothalamus is located in the forebrain and is a MAJOR control center of our bodies. It controls body temperature, thirst, hunger, sleep, emotional activity and other homeostatic functions. The hypothalamus receives input from various hormones and chemical messengers in the body and needless to say, it is highly sensitive. At any sign of disruption, the hypothalamus loses balance and essentially protects the body using some sort of defense mechanism.

The factors that often cause such a disturbance are stressors including, a caloric deficit, low body fat, mental/environmental stress, and excessive physical activity. The hypothalamus cannot differentiate between starvation and a caloric deficit, or the stress of excessive exercise and the stress from a life-threatening situation. The hypothalamus does not recognize these factors as they are but, rather the stress they exert on the body and immediately goes into a “protection mode.”

Why is the reproductive system affected? The reproductive system is considered “secondary” and not a primary need for survival. Reproduction and conception are energy taxing events in the body. This explains why temperate animals do not reproduce or certain animals are infertile in times of famine or low energy availability. In places where food is plentiful in human populations, women can still create a deficit from a higher energy expenditure i.e. strenuous physical activity thus, causing reproductive issues. When in stressful situations or low food availability, the body does not want to “waste” it on non-essential organs and tissues for survival. In the case of HA women, the menstruation stops (Wade & Jones, 2004).

To understand HA better, let’s talk further into how these factors affect our bodies in a negative way.

A caloric deficit can affect the signals that the hypothalamus receives. Eating restrictions can include caloric deficits or the elimination of food groups. “Fad diets” that restrict certain food groups paired with or without intense exercise can cause catastrophic conditions in the body. Not only eliminating food groups, but overall undernourishment of proteins, fats, and carbohydrates creates a deficit and can lead to HA. Food is paramount for metabolic function such as organ function, cell maintenance, and other physiological processes (Wade & Jones, 2004). The hypothalamus knows how much fat, carbohydrates, and protein your body is receiving. The hypothalamus receives input from the entire body and when energy availability is low, the hypothalamus responds. An energy deficit of both micro- and macronutrients are relevant to neuroendocrine dysfunction. Nutrients such as; fatty acids, amino acids and glucose all have a part in the function of the hypothalamus as well as the gonadal axis (Dupont et. al., 2014).

The other variable contributing to the rising prevalence of HA in women is excessive exercise. Let me preface this by saying exercise is important and should not be eliminated however, it is the frequency and intensity that can affect the H-P-O axis. The key here is balance. Exercise activates the stress system, by inducing the release of stress hormones such as glucocorticoids (cortisol). Cortisol plays a MAJOR role in down regulating the reproductive system. To understand this further, Glucocorticoids are anti-inflammatory hormones and are released when stress is sensed. The release of glucocorticoids is the body’s way of protecting itself, i.e. protecting a woman from getting pregnant because the body senses any type of stress as a threat and not an ideal environment for child bearing. I am going to link exercise and mental/environmental stress together, because the body does not discriminate, stress is stress.

To understand this even further, I want to bring light to a study that was done at the University of Pittsburgh where they thoroughly examined the step by step process of strenuous exercise leading to exercise-induced amenorrhea. The study took place at a research lab at the University of Pittsburgh. Sixteen adult female monkeys were involved in the study. Baseline blood was drawn and every other day after. The monkeys had their estradiol and progesterone levels sampled. The monkeys ran everyday on a human sized treadmill to do the testing. They increased running to 12.3 km per day. The monkeys developed a stop in menstruation developing exercise-induced amenorrhea and showed changes in their hormonal blood profile.

Treatment of HA can be complex if there is not an understanding of what variable is contributing to the issue; stress, exercise, a caloric deficit or a combination. HA is often a disorder without direct evidence, but more so a disorder that has many internal and external variables, and with continuous exposure, the hormonal signals begin to adapt to these responses. HA is dependent of these variables and there is no parameter for each individual, instead, a wide spectrum and a matter of person and their own sensitivity threshold. Often, physicians of western medicine prescribe an oral contraceptive (birth control) as “treatment” of HA, due to the influx of exogenous estrogen and progesterone. However, this will only mask the issue and not actually treat the underlying cause…

It is also important to understand what can happen when estrogen is low and menstruation is absent. There is sufficient evidence to prove low estrogen levels from HA can cause many detrimental issues to manifest such as infertility, osteoporosis, dementia, Parkinson’s disease, Alzheimer’s disease and evidence to prove that there is a correlation between cardiovascular disease and HA. Some may think that not having a period is the best news yet, but when we know the long-term effects and how important estrogen is for our brain, heart etc., I think it helps put into perspective the importance of our periods and self-care.

Some of the variables I have changed to see results are reduced frequency of training, increasing my calories by 1,000-1,500, increased sleep, and to focus on rest and recovery on the days I am not training. I slowly implemented this over a period of 2 years, as this was not easy for me, especially lowering my training frequency and intensity. I saw signs of recovery at different stages, but the hypothalamus is sensitive and sometimes requires more efforts to see a change.

If there is one takeaway, just know that food, specifically carbohydrates and fats are necessary not only to survive, but to perform your best in the gym and get stronger. Strong is beautiful and remember that the pressures from the outside world should not influence what you eat and nourish your body with. We also need to remember that balance is the greatest gift you can provide yourself with and to not go to the extremes of any spectrum.

To anyone who has lost their cycle, this is where we need to truly be honest with ourselves and make comprehensive changes to our lives, and truly understand what variables have changed to the extreme. Your life is valuable and you deserve to live at your best.

I want to continue to share this experience with all of you, maybe this will help someone who has not yet shared or discussed their experience with anyone and they are unsure on how to seek help. I was there. This is a process and I want to be as vulnerable and authentic with you as possible. This journey is to be continued.

Unless you’ve been hiding under a rock, you’ve probably noticed the new equipment in the Cardio Lab by now. If you’ve been lucky enough to participate in one of our HIIT, Grit, or Hybrid Flow classes, you’re most likely super familiar with the ski erg. It’s one of our favorite pieces of cardio equipment here at UF. Most traditional cardio equipment (think treadmills, bikes & ellipticals) focus on the lower body. Although you might end up developing a love/hate relationship with this device, it is by far one of the most efficient pieces of equipment to work the upper body.

We know just looking at the ski erg can be quite intimidating for newbies so we put together a how-to guide for those looking to add some upper body cardio into their routines.

Set-up/Technique:
 

There are two main techniques for the arms: Straight up and down (think ski poles) or Circles (think butterfly stroke).

There are two main techniques for the legs: Hip Hinge (think fatbell swing) or Squat (think more knee bend).

You can mix & match your styles and techniques throughout your workout!

Common Mistakes:
 

Back rounding

Avoid this mistake by keeping your back as flat or neutral as possible. It helps to think about keeping your shoulders back or squeezing your shoulder blades together.

Knees locked out

Avoid this mistake by always keep a slight or soft bend in the knees.

Not finishing the pull

Avoid this mistake by making sure you always finish your arm extension.

Damper Setting:
 

The damper is the numbered lever on the side of the fan cage, from 1-10 (same as the row machines!) It controls how much air flows into the cage with each pull. Higher damper settings allow more air into the fan cage, but more air means it takes more work to accelerate the pull. Simply put: the lower the setting, the easier the pulls feel and vice versa.

 

However, it’s easy to confuse the damper setting with the intensity level of your workout. A higher damper setting does not necessarily mean a harder workout. The intensity level is independent of the damper and is completely dependent on you. It depends solely on how much you choose to use your core, legs and arms to move the handles. The harder you pull, the more resistance you feel!

Monitor:
 

How to turn the machine on:
As soon as you start your first pull, the machine will automatically turn on and start calculating.

How to change the units of measure:
We commonly use calories or meters to calculate or measure workouts in classes. To change the units on your screen, follow the video instructions below.

That’s just about all there is to it! The best way to learn is really to give it a try yourself, so hop in on a Cardio Lab class ASAP.

Let’s talk about what everyone wants- those washboard abs. By now you might be getting bored of doing a thousand crunches every workout without seeing much result. Not only is this method ineffective, it also puts your lower back at risk. To be honest, when it comes to abs there are other factors that are more important in giving you those dream abs (see: DIET). But the benefits to strong abdominals only start with aesthetics: a solid core will allow you to move more comfortably through your day-to-day life, will make you a better runner, and will protect you when you’re lifting heavy. A diverse arsenal of ab exercises will spice up your training and bring some new, functional strength to your core. 

Here are a few of our favorite exercises to get you started: 

MB Transfers

Banana Rolls

Jack Knives

Hollow Body Hold

Side Plank

Here at Union Fitness we are blessed with so many extraordinary members! It’s incredibly challenging to pick just one member for each Member of the Month. We have such a diverse community yet many like-minded pursuits. When deciding upon October’s Member of the Month, the coaches here had a unanimous vote! Congratulations to Frankie Pierri!

We sat down with Frankie for a little Q&A to get to know him a little bit better. If you’ve never sat down with Frankie for a chat before, lemme tell you, you’re really missing out. Not only is he smart and articulate but he will bless you with many hilarious stories including some about his terrifying childhood dreams about Ursula the sea witch from The Little Mermaid. Good times!

1. 1. What’s your favorite lift? And why?
      Bench Press. Because benching is cool.
   2. Who’s your favorite coach?
      I’m gonna have to say Casey. He has always treated me like I was a member of the gym even before I was signed up. He takes the time to answer all of my text messages and is always very involved in what I’m doing here.
   3. Who’s your favorite member at UF?
      Nate is my least favorite member because I’m most threatened by his bicep veins.
   4. Where do you work?
      Nordstrom. I’m the Service Experience Manager at the Ross Park location.
   5. What’s one thing about you that the members should know?
      I used to be the lead vocalist in a Deathcore band.

1. 1. What’s your favorite cereal?
      That’s an easy one. Cinnamon Toast Crunch.

1. What is your spirit animal?
   Red butted baboon. Because my ass is usually really red.

Thanks for being such an integral part of Union Fitness, Frankie! We love having you as a member and are so proud of all your continual hard work and progress!

Everyone knows that core exercises are important, but at the same time it seems like core work is the most hated part of any workout routine. For that reason, it’s also the most frequently skipped. Having a strong core is important for everybody. If you want to go through life without low back pain, core work is needed (especially if you sit at work all day). If you want to deadlift 300lbs, a strong core will help you brace properly and keep your spine in line as you move the weight. If you want to run a sub-4 hour marathon, a strong core will help you move the most efficiently. If you love to go out dancing with your friends every weekend, a strong core will let you stay on your feet longer and pull off cooler moves and tricks. In short, it’s good for everyone!

Core work doesn’t have to include only the boring basics like sit-ups and crunches. In fact, I’d advocate against those exercises in most cases. We use a rotating group of core exercises for our Strength Lab members that I’ll show you below. We typically have members train their core directly twice a week, with some easier movements daily.

A key concept to remember: the core does NOT just mean abdominals! Your core consists of the entire lumbopelvic hip complex: abdominals, glutes, hips, lumbar spine, and pelvis. We must train all of the muscle groups of the core to get the most balance and stability for our daily life and athletic pursuits. The following exercises cover several of these muscle groups, and put together will be a great place to start increasing your core strength.

1. The Plank
   We all know it, most of us don’t love it, but the benefits of the plank outweigh how tough they are! We encourage all kinds of planks: starting with holding the high push-up position. Be sure to keep your spine in one straight line (like a plank of wood) vs. letting your low back and glutes sag or trying to compensate by raising your hips up. Squeeze your glutes through the whole movement for best results! Once you can hold a high plank for a full 60 seconds, it’s time to move on to the forearm plank. Eventually, you’ll start adding weight to the movement!
2. The Glute Bridge
   You could probably guess, but this one is all about strengthening the glutes. For those of you that sit through the majority of the day, you may have noticed that it’s hard to really feel your glutes working while you’re working out. That’s a big problem given that the glutes are some huge powerhouse muscles! Ideally, you’ll feel them working whether you’re on the elliptical, doing squats, or sweating through a Bootcamp class. The glute bridge is simple: lie down on your back with your knees bent and soles of the feet flat on the floor. Toes should be pointed straight forward, feet about shoulder width apart. You will then raise your hips up until they are completely extended and you’ll squeeze your glutes as hard as you can! Repeat for at least 10 reps.
3. Wall Abs
   This is a favorite of ours: a slightly more difficult version of the Dead Bug exercise that does a great job at teaching the brace. Lie on your back with your head 1-2 inches from a wall. Place your palms on the wall, raise your head and shoulders off the floor, and pull your knees in towards your chest. While pressing your low back down into the floor, you will extend one leg all the way out while pulling the other knee into your chest. Alternate at least 8 times. The key here is pressing your back into the ground the entire time! The feeling we’re creating with this exercises is the same feeling we’re trying to achieve while bracing.
4. The Pallof Press
   This exercise trains anti-rotation of the core: meaning you’ll be able to keep your core stable and in line when something is trying to turn you around or side-to-side, like running. Grab a band and attach it to the rack at sternum height. You’ll take a few steps out to the side, assume an athletic position while bracing your core and squeezing your glutes, and pull the band out to your chest. The movement starts when you then press the band out directly in front of you. You’ll feel the band trying to rotate your body toward the rack, but you’ll resist it by engaging your core. This one really stresses the obliques as well. You can either do longer holds (20+ seconds) on each side, or do shorter hold reps (10+ per side).
5. Band X Walk
   This final exercise is also working the glutes, but more specifically the gluteus medius, a small muscle on the outside of the hip that helps create stability in your knees. Place a band under your feet, cross the band and pull it up to shoulder height to make an X. Get into an athletic position: slight squat, knees pushed out in line with the toes, braced core. Then start taking side steps, really focusing on using the outside hip to “push-off.” Take at least 12 steps in each direction. This one burns!

I hope you can implement at least a few of these in your training!

For me, there’s nothing more satisfying than a really challenging leg workout. I love the feeling of leaving the gym totally exhausted, ready for a big meal and a lot of sleep to recover. I love it so much I do it every Saturday!

Lower body strength training is incredibly important for everyone. Your legs carry you around all day, and the best way to make that job easier is to strengthen them! For those looking to lose some weight, hard leg workouts require a LOT of energy: you’re using some of your largest muscle groups to move that weight. That will increase your caloric deficit and help get you to your goal faster (and with some additional muscle mass). For athletes, building stronger legs means you’ll be able to run, jump, and play longer, with better movement integrity and decreased chance of injury. And for everyone, a really tough leg workout builds mental strength better than almost anything else. You have no choice but to push yourself when you’ve at the bottom of a heavy squat and need to get up!

There are hundreds of leg exercises that are useful in different circumstances, but I’d like to spotlight just a few of my favorites here.

1. Barbell Back Squat

I think we can all agree the squat is the king of leg exercises, and that’s exactly why squat varieties take up so much space on this list! The barbell back squat in all of its varieties (high bar vs low bar, narrow stance vs wide stance) taxes the body the most, and is unparalleled in its ability to build up the lower body. While squatting primarily targets the quadriceps muscles in the front of the legs, when performed well they will also build your glutes, hamstrings, and back. Virtually everyone that comes through the gym for programming will do some type of back squat. There is a tough learning curve with the squat, so we always encourage members to go to one of our trainers for one-on-one technique practice before starting to add a ton of weight.

2. Romanian Deadlift

When I really want to target my posterior chain (the lower back, glutes, and hamstrings), I turn to Romanian Deadlifts. Most people that sit throughout their work day (aka almost everyone) would benefit from some additional posterior chain work. This variety of the deadlift starts at the top, loads the hamstrings and back slowly, and finishes by working the glutes. It’s versatility makes it a great addition to your leg day.

3. Box Step-up

It’s important to not neglect single-leg work when focuses on the legs. You probably have some kind of strength discrepancy between your dominant and non-dominant sides, and we want to start correcting that with box step-ups. These can be done with weight or without, and to all kinds of box heights as you get more advanced. By stepping up and really pushing through your heel, we’ll build both the glutes and the quads on each leg, while working on your balance at the top.

4. Bulgarian Split Squat

This more advanced single-leg exercise is probably the most complained about movement we give to members, but also one of the most beneficial. Like the box step-up, we focus on one leg at a time, but by elevating the back leg in split squat position, we need to focus even more on balance and knee stability, while adding some additional load to the front working leg. When done really well, these target the individual glutes really well.

5. Belt Squat

Finally, a machine exercise. The belt squat is something we’re very lucky to have access to here at Union Fitness, so I like to take advantage of it as much as I can! I stick these in at the end of my workouts, when my legs are already pretty exhausted. These are a great burnout exercise for your quads when done for really high reps (think over 15). Because the weight is being “held up” by the belt, these give the spine a much needed rest at the end of a hard workout.

You can put these together for one brutal leg workout! If you give it a try, be sure to tag us in your training videos on Instagram and Facebook!