Exercise guides
Ten fundamental lifts, each with the set-up broken into steps, the mistakes that actually matter paired with their fixes, a progression ladder from regression to advanced variation, and honest substitutions. Written to be read once before you train and skimmed afterwards.
The ten lifts
Sorted by movement pattern — most programmes are built from these four.
| Lift | Pattern | Equipment | Difficulty |
|---|---|---|---|
| Back Squat | Squat | Barbell + rack | Intermediate |
| Deadlift | Hinge | Barbell | Intermediate |
| Bench Press | Horizontal push | Barbell + bench + rack | Beginner to intermediate |
| Overhead Press | Vertical push | Barbell | Intermediate |
| Pull-up and Chin-up | Vertical pull | Bar (+ belt or band) | Intermediate |
| Barbell Row | Horizontal pull | Barbell | Intermediate |
| Romanian Deadlift | Hinge | Barbell or dumbbells | Beginner to intermediate |
| Hip Thrust | Hinge (horizontal) | Barbell + bench + pad | Beginner |
| Leg Press | Squat (machine) | Leg press machine | Beginner |
| Lunge and Split Squat | Squat (single leg) | Bodyweight or dumbbells | Beginner |
The four patterns
Learn one lift from each and you can train productively anywhere.
Squat
Knee-dominant. Back squat, front squat, leg press, split squat, lunge.
Hinge
Hip-dominant. Deadlift, Romanian deadlift, hip thrust, good morning.
Push
Horizontal (bench, push-up) and vertical (overhead press, dip).
Pull
Horizontal (row) and vertical (pull-up, pulldown).
A balanced week covers all four, with roughly equal pushing and pulling volume. Most shoulder complaints in lifters come from doing far more pressing than rowing over a long period.
Learning a lift you have not done before
Start lighter than feels necessary
Use a weight you could do five more reps with, and spend the first two or three sessions on the pattern rather than the load. Technique learned under heavy weight is technique learned badly.
Use moderate reps to learn
Sets of five to eight give you enough repetitions to practise without so much fatigue that form degrades by the end of the set.
Film one set from the side
The single most useful thing you can do. What a lift feels like and what it looks like are often very different, and depth in particular is almost impossible to judge from the inside.
Slow the lowering phase
Three seconds down forces control and exposes the point where position breaks. It also lets you progress without adding weight.
Add load, then add range, then add reps — not all three
Change one variable at a time so you know what caused the change.
Pain is not soreness
Muscle soreness a day later is normal. Sharp pain, joint pain, or pain during the rep is information — stop the set and get it looked at rather than pushing through.
Three things the research says that gym folklore does not
Knees passing the toes is not dangerous
This idea traces back to a single 1959 study of weightlifters, and it has not held up. Later work found that restricting forward knee travel does not remove stress, it simply shifts it to the hips and lower back. In healthy knees the forces produced when the knee travels forward are well within tolerance — and reaching full squat depth essentially requires it. The caveat that matters: if you are working around an existing knee injury, meniscus damage or arthritis, that is a reason for caution and a screening, not a reason for everyone to squat shallow.
Range of motion matters, but "full range or nothing" is too simple
Training through a large range is a sensible default. But recent work comparing full range against partial reps performed in the lengthened position found similar muscle growth and strength gains in trained lifters — and in some muscles, such as the calves, the lengthened partials came out ahead. What appears to matter is not the size of the range but whether the muscle is loaded while stretched. Practically: do not shorten range at the bottom to lift more, and if you must shorten it, keep the stretched end.
Exercise order barely affects growth, but it does affect strength
Across eleven studies, the order of compound and isolation exercises made effectively no difference to muscle growth. It does affect strength: you get stronger at whatever you perform first, while you are freshest. So the practical rule is not "compounds first" as a law — it is put the lift you most want to improve first. If that is your bench, bench first. If it is your lateral raises, do those first and accept a slightly lighter press.
Bracing, breathing and equipment
Bracing
Take a breath into the belly, not the chest, and tighten the abs as though about to be pushed. Hold it for the rep and breathe out at the top. On heavy sets this breath-hold raises blood pressure sharply — if you have cardiovascular issues or uncontrolled hypertension, discuss it with a doctor and use lighter, higher-rep work.
Warming up
Five minutes of easy cardio, then ramp the first exercise: a very light set, then two or three progressively heavier sets of three to five reps up to your working weight. Accessories need no separate ramp.
Belt
Useful on heavy squats and deadlifts above roughly 80% effort, because it gives the abs something to brace against. It is not a substitute for learning to brace, and it is unnecessary on accessory work.
Straps
Reasonable when your grip fails before the target muscle on heavy pulling. Do some pulling without them so grip still gets trained.
Shoes
Flat and firm for deadlifts, a raised heel for squats if ankle mobility limits your depth. Soft running shoes are the worst option for both.
Back Squat
The reference lift for lower-body strength, and the one most worth learning properly.
Squat Compound Intermediate| Equipment | Barbell + rack |
| Primary muscles | Quadriceps, gluteus maximus |
| Secondary muscles | Adductors, spinal erectors, hamstrings, core, upper back (isometrically) |
| Typical prescription | 3–5 sets of 3–8 reps, 2–3 min rest |
| Where in the session | First in a lower-body session |
| Frequency | 1–3× per week |
Setting up
- Set the bar in the rack at roughly mid-chest height.
- Get under it with the bar resting on the upper back — on the traps for a high-bar position, or across the rear delts for low-bar. Pick one and stay consistent.
- Squeeze the shoulder blades together to build a shelf; grip just outside the shoulders.
- Stand up, step back, feet about shoulder width with toes turned out 15–30°.
- Take a big breath into the belly and brace as if about to be pushed.
Performing the rep
- Break at the hips and knees at the same time — not hips first, not knees first.
- Descend under control until the hip crease drops below the top of the knee, if your mobility allows it.
- Keep the knees tracking over the middle of the foot as they travel forward.
- Drive the whole foot into the floor and stand up, keeping the bar over mid-foot.
- Breathe out at the top, re-brace, repeat.
Common mistakes and how to fix them
| Mistake | The fix |
|---|---|
| Knees collapsing inward | Cue "push the knees out" against the arches. If it only happens on the heaviest sets, the weight is too heavy. |
| Hips rising first, turning it into a good morning | The chest and hips should rise together. Pause squats at the bottom fix this faster than anything. |
| Depth shrinking as weight goes up | Film from the side. Set a depth standard and keep the weight that lets you hit it. |
| Heels lifting | Ankle mobility or too-narrow a stance. Widen slightly, turn the toes out more, or squat in shoes with a raised heel. |
| Bracing halfway down | Brace fully at the top, before you move. |
Coaching cues
- Screw the feet into the floor.
- Chest proud, ribs down.
- Push the knees out over the middle toes.
- Stand up, do not lean back.
Progression ladder
Work up from the regression if the main lift is not available to you yet.
| Stage | Movement |
|---|---|
| Regression | Goblet squat, then box squat to a set depth |
| This lift | Back squat |
| Progression | Pause squat, tempo squat (3 s down), front squat for a more upright torso |
Substitutions
| Alternative | When to use it |
|---|---|
| Goblet squat | Learning the pattern, or no rack available |
| Front squat | Shoulder position hurts, or you want more quad and a taller torso |
| Hack squat / leg press | Loading the legs without loading the spine |
| Split squat | Knee or back issues that a bilateral squat aggravates |
Take care if
If you have existing knee or lower-back injury, get the movement screened before loading it. Depth should be limited by where your pelvis starts to tuck under, not by an arbitrary rule.
Programmes using it
Full Body Beginner · Strength Beginner · Upper / Lower Split · Powerbuilding
Deadlift
The most weight you will move, and the least forgiving of a rounded back.
Hinge Compound Intermediate| Equipment | Barbell |
| Primary muscles | Gluteus maximus, hamstrings, spinal erectors |
| Secondary muscles | Lats, traps, forearms and grip, quadriceps (off the floor) |
| Typical prescription | 1–3 working sets of 3–6 reps, 3–4 min rest |
| Where in the session | First in the session, or on its own day |
| Frequency | 1–2× per week |
Setting up
- Bar over the middle of the foot — usually about 2 cm from the shins.
- Feet hip width, toes slightly out.
- Hinge down and take a grip just outside the knees.
- Drop the hips until the shins touch the bar, chest up, back flat.
- Pull the slack out of the bar — you will feel it click — then brace hard.
Performing the rep
- Push the floor away rather than pulling the bar up.
- Keep the bar in contact with the legs the whole way.
- Hips and shoulders rise together until the bar clears the knees, then drive the hips through.
- Finish standing tall — glutes squeezed, no lean back.
- Lower by pushing the hips back, letting the bar travel down the thighs. Reset each rep.
Common mistakes and how to fix them
| Mistake | The fix |
|---|---|
| Rounding the lower back | The single most injury-relevant error. Reduce the weight, and if it rounds even light, work from blocks or switch to a trap bar while you build position. |
| Jerking the bar off the floor | Take the slack out first. The bar should be loaded before it moves. |
| Hips shooting up so the bar drifts forward | Cue "push the floor away" and keep the lats engaged to hold the bar in. |
| Hyperextending at the top | Finish tall, not leaning back. There is no benefit above vertical. |
| Bouncing reps off the floor | Reset every rep. The bounce hides a poor start position. |
Coaching cues
- Take the slack out.
- Squeeze the bar into your legs with your lats.
- Push the floor away.
- Stand tall to finish.
Progression ladder
Work up from the regression if the main lift is not available to you yet.
| Stage | Movement |
|---|---|
| Regression | Trap bar deadlift, then Romanian deadlift for the hinge pattern |
| This lift | Conventional deadlift |
| Progression | Deficit deadlift, pause below the knee, or heavier low-rep work |
Substitutions
| Alternative | When to use it |
|---|---|
| Trap bar deadlift | Much easier to keep a neutral spine; a better default for most people |
| Romanian deadlift | Hamstring focus with far less systemic fatigue |
| Rack pull | Working the top half while a weak start position is rebuilt |
| Hip thrust | Loading the glutes with no spinal loading at all |
Take care if
Deadlifts are the most fatiguing lift in most programmes, which is why sensible plans prescribe one to three working sets rather than five. If you have a history of disc injury, get it screened first.
Programmes using it
Strength Beginner · Push Pull Legs · Muscle Gain · Powerbuilding
Bench Press
The standard upper-body press. Most problems are set-up problems.
Horizontal push Compound Beginner to intermediate| Equipment | Barbell + bench + rack |
| Primary muscles | Pectoralis major |
| Secondary muscles | Anterior deltoids, triceps, serratus |
| Typical prescription | 3–4 sets of 5–8 reps, 2–3 min rest |
| Where in the session | First in an upper or push session |
| Frequency | 1–2× per week |
Setting up
- Lie down with the eyes under the bar.
- Feet flat and planted where you can drive without lifting the hips.
- Pull the shoulder blades together and down, and keep them there.
- Grip so that at the bottom position the forearms are vertical — usually 1.5× shoulder width.
- Take a breath, unrack, and bring the bar over the lower chest.
Performing the rep
- Lower to the sternum under control, elbows tucked to roughly 45–70° from the torso.
- Touch the chest without relaxing into it.
- Press back up and slightly toward the face, so the bar finishes over the shoulders.
- Keep the shoulder blades pinned throughout — they do not move with the bar.
Common mistakes and how to fix them
| Mistake | The fix |
|---|---|
| Bouncing the bar off the chest | Removes the hardest part of the rep and risks the sternum. Pause briefly instead. |
| Elbows flared to 90° | Stresses the shoulder. Tuck toward 45–70°. |
| Shoulders rolling forward under load | Re-set the blades between reps. If it collapses every set, the weight is too heavy. |
| Hips lifting off the bench | Reduce the weight; drive through the feet without bridging. |
| Bar drifting toward the head at the bottom | Touch the sternum, not the collarbone. |
Coaching cues
- Bend the bar into a U.
- Push the floor away with your feet.
- Blades in your back pockets.
- Chest to the bar, not bar to the chest.
Progression ladder
Work up from the regression if the main lift is not available to you yet.
| Stage | Movement |
|---|---|
| Regression | Push-up, then dumbbell bench press |
| This lift | Barbell bench press |
| Progression | Pause bench, close-grip bench, incline bench for the upper chest |
Substitutions
| Alternative | When to use it |
|---|---|
| Dumbbell bench press | Kinder on the shoulders, easier to bail, more range |
| Machine chest press | Learning the pattern or training without a spotter |
| Push-up (feet elevated) | No equipment |
| Floor press | Shoulder pain at the bottom of the range |
Take care if
Never bench heavy without a spotter or safety pins. Shoulder pain at the bottom usually means too much elbow flare or too wide a grip.
Programmes using it
Strength Beginner · Upper / Lower Split · Push Pull Legs · Powerbuilding
Overhead Press
The slowest-progressing lift in any programme. Expect 1 kg jumps, not 5.
Vertical push Compound Intermediate| Equipment | Barbell |
| Primary muscles | Anterior and lateral deltoids |
| Secondary muscles | Triceps, upper chest, upper back and core (to resist the lean) |
| Typical prescription | 3–4 sets of 5–8 reps, 2–3 min rest |
| Where in the session | First or second in a push session |
| Frequency | 1–2× per week |
Setting up
- Bar on the front of the shoulders, resting on the delts.
- Hands just outside shoulder width, elbows slightly in front of the bar.
- Feet hip width, glutes and abs tight.
- Take a breath and brace before the bar moves.
Performing the rep
- Move the head back slightly so the bar can travel straight up.
- Press until the elbows lock, then bring the head back through so the bar finishes over the mid-foot.
- Finish with the biceps beside the ears.
- Lower under control to the shoulders and re-brace.
Common mistakes and how to fix them
| Mistake | The fix |
|---|---|
| Leaning back through the lower spine | Squeeze the glutes hard and keep the ribs down. A little layback is normal; an arch is not. |
| Pressing around the face instead of moving the head | Head goes back, bar goes up, head comes through. |
| Bar drifting forward | Turns it into a standing incline press. Keep it over mid-foot. |
| Using the legs | That is a push press — a different exercise. Keep the knees locked if you want strict work. |
Coaching cues
- Ribs down, glutes tight.
- Head back, then through.
- Biceps by the ears at the top.
- Shrug the bar up at lockout.
Progression ladder
Work up from the regression if the main lift is not available to you yet.
| Stage | Movement |
|---|---|
| Regression | Seated dumbbell press, then standing dumbbell press |
| This lift | Standing barbell overhead press |
| Progression | Push press for overload, or pause reps at the sticking point |
Substitutions
| Alternative | When to use it |
|---|---|
| Seated dumbbell press | Removes the core and lower-back demand |
| Landmine press | Shoulder-friendly angle for anyone with overhead restriction |
| Machine shoulder press | Learning the pattern |
Take care if
If you cannot raise your arms fully overhead without arching the back, work on shoulder and thoracic mobility and press on an incline in the meantime. Forcing overhead range you do not have is how shoulders get irritated.
Programmes using it
Full Body Beginner · Strength Beginner · Upper / Lower Split · Powerbuilding
Pull-up and Chin-up
The best upper-body pull there is, and the one most people cheat first.
Vertical pull Compound Intermediate| Equipment | Bar (+ belt or band) |
| Primary muscles | Latissimus dorsi |
| Secondary muscles | Biceps, mid-back, teres major, forearms, core |
| Typical prescription | 3–4 sets of 6–10 reps, 2 min rest |
| Where in the session | First in a pull session |
| Frequency | 1–2× per week |
Setting up
- Grip slightly wider than shoulders, overhand for a pull-up or underhand for a chin-up.
- Start from a full hang with the shoulders active, not slack.
- Brace the core and cross the ankles or hold the legs slightly forward.
Performing the rep
- Pull the elbows down and back toward the ribs.
- Continue until the chin clears the bar.
- Lower under control all the way to a full hang.
- Do not let the shoulders shrug up at the bottom.
Common mistakes and how to fix them
| Mistake | The fix |
|---|---|
| Kipping unintentionally when fatigued | Stop the set. Once the legs start swinging, the working muscles have finished. |
| Half reps that never reach a full hang | Range is the point. Fewer full reps beats more partial ones. |
| Shrugging so the traps take over | Pull the shoulders down first, then bend the elbows. |
| Chin craning over the bar | Move the chest to the bar instead. |
Coaching cues
- Elbows into your back pockets.
- Chest to the bar.
- Start every rep from a dead hang.
- Ribs down — do not arch to cheat height.
Progression ladder
Work up from the regression if the main lift is not available to you yet.
| Stage | Movement |
|---|---|
| Regression | Lat pulldown → band-assisted pull-up → slow negatives (5 s down) |
| This lift | Bodyweight pull-up |
| Progression | Weighted pull-up with a belt, then pauses at the top |
Substitutions
| Alternative | When to use it |
|---|---|
| Lat pulldown | Below about five bodyweight reps, or for higher-rep volume |
| Inverted row | No bar high enough, or building the pattern from scratch |
| Band-assisted pull-up | Bridging toward the full movement |
Take care if
Chin-ups (underhand) put more load on the biceps tendon; if that is sore, switch to a neutral grip. Elbow pain usually means too much volume added too fast.
Programmes using it
Upper / Lower Split · Push Pull Legs · Muscle Gain · Powerbuilding
Barbell Row
Heavy horizontal pulling, if you can hold the torso still.
Horizontal pull Compound Intermediate| Equipment | Barbell |
| Primary muscles | Lats, rhomboids, mid-traps |
| Secondary muscles | Rear deltoids, biceps, spinal erectors, hamstrings (isometrically) |
| Typical prescription | 3–4 sets of 8–10 reps, 2 min rest |
| Where in the session | Second in a pull session |
| Frequency | 1–2× per week |
Setting up
- Hinge until the torso is at roughly 45° — or closer to horizontal for more lat work.
- Bar hanging at arm's length, grip about shoulder width.
- Brace hard; the torso angle is now fixed for the whole set.
Performing the rep
- Row the bar to the lower ribs or upper stomach.
- Elbows travel back and close to the body.
- Pause briefly, then lower under control without letting the torso rise.
Common mistakes and how to fix them
| Mistake | The fix |
|---|---|
| Standing up to move the weight | The torso angle must not change. If it does, the weight is too heavy. |
| Yanking with the lower back | Row with the arms and back, not the hips. |
| Rowing too high, toward the chest | That becomes a rear-delt raise. Aim at the lower ribs. |
| Shrugging at the top | Keep the shoulders down and pull with the elbows. |
Coaching cues
- Lead with the elbows.
- Torso frozen.
- Squeeze for a beat at the top.
- Neck neutral — do not look up.
Progression ladder
Work up from the regression if the main lift is not available to you yet.
| Stage | Movement |
|---|---|
| Regression | Chest-supported row, then one-arm dumbbell row |
| This lift | Barbell row |
| Progression | Pendlay row from the floor, or a slower eccentric |
Substitutions
| Alternative | When to use it |
|---|---|
| Chest-supported row | Removes the lower-back demand entirely — a good default if your back is the limit |
| One-arm dumbbell row | Easier to keep the torso stable, more range |
| Seated cable row | Higher-rep volume without fatiguing the spine |
Take care if
If your lower back tires before your back muscles do, use a chest-supported variation. There is no prize for making a row a deadlift.
Programmes using it
Strength Beginner · Upper / Lower Split · Push Pull Legs · Powerbuilding
Romanian Deadlift
The best hamstring builder, and the cheapest way to learn to hinge.
Hinge Compound Beginner to intermediate| Equipment | Barbell or dumbbells |
| Primary muscles | Hamstrings, gluteus maximus |
| Secondary muscles | Spinal erectors, lats, grip |
| Typical prescription | 3–4 sets of 8–12 reps, 90 s–2 min rest |
| Where in the session | Second in a lower-body session |
| Frequency | 1–2× per week |
Setting up
- Start standing, bar at the hips, feet hip width.
- Soft knees — bent slightly and then held there.
- Shoulders back, lats engaged to keep the bar close.
Performing the rep
- Push the hips back and let the bar travel down the thighs.
- Stop when you feel a strong hamstring stretch, or when the back would start to round.
- Drive the hips forward to return to standing.
- Do not lock into hyperextension at the top.
Common mistakes and how to fix them
| Mistake | The fix |
|---|---|
| Bending the knees more as you descend | That turns it into a squat. Set the knee angle and keep it. |
| Going deeper than your hamstrings allow | The back rounds to buy the extra range. Stop at the stretch, not at the floor. |
| Bar drifting away from the legs | Engage the lats and keep it in contact. |
| Rushing the eccentric | Most of the benefit is on the way down. Three seconds. |
Coaching cues
- Hips back, not down.
- Feel the hamstrings, not the lower back.
- Bar stays on the legs.
- Stop at the stretch.
Progression ladder
Work up from the regression if the main lift is not available to you yet.
| Stage | Movement |
|---|---|
| Regression | Dumbbell RDL, then hip hinge with a dowel against the back |
| This lift | Barbell Romanian deadlift |
| Progression | Single-leg RDL, deficit RDL, or 3-second tempo |
Substitutions
| Alternative | When to use it |
|---|---|
| Single-leg RDL | Balance and hip stability, lower spinal load |
| Leg curl | Isolating the hamstrings with no back involvement |
| Good morning | Similar pattern with the bar on the back |
| Hip thrust | More glute, no hinge demand |
Take care if
This lift is a common source of lower-back soreness when the range is forced. Hamstring flexibility sets your depth; it improves with the lift itself.
Programmes using it
Full Body Beginner · Upper / Lower Split · Fat Loss · Muscle Gain
Hip Thrust
The most direct glute loading available, and it loads fast.
Hinge (horizontal) Compound Beginner| Equipment | Barbell + bench + pad |
| Primary muscles | Gluteus maximus |
| Secondary muscles | Hamstrings, quadriceps, adductors |
| Typical prescription | 3–4 sets of 8–12 reps, 90 s–2 min rest |
| Where in the session | Second or third in a lower-body session |
| Frequency | 1–2× per week |
Setting up
- Upper back on a bench, roughly at the bottom of the shoulder blades.
- Barbell across the hips with a thick pad.
- Feet flat, positioned so the shins are vertical at the top of the movement.
- Tuck the chin and keep the ribs down.
Performing the rep
- Drive through the heels and extend the hips until the torso is level with the knees.
- Squeeze the glutes and pause for a beat at the top.
- Lower under control without letting the weight crash.
Common mistakes and how to fix them
| Mistake | The fix |
|---|---|
| Hyperextending the lower back at the top | Finish with the glutes, not the spine. Chin tucked, ribs down. |
| Feet too far away or too close | Too far makes it a hamstring exercise, too close a quad one. Shins vertical at the top. |
| No pause at the top | The top is where the glutes work hardest. Hold it. |
| Pushing through the toes | Drive through the heels and mid-foot. |
Coaching cues
- Chin tucked, ribs down.
- Squeeze and hold at the top.
- Push the floor away with your heels.
Progression ladder
Work up from the regression if the main lift is not available to you yet.
| Stage | Movement |
|---|---|
| Regression | Glute bridge from the floor, then single-leg glute bridge |
| This lift | Barbell hip thrust |
| Progression | Single-leg hip thrust, pause reps, or banded thrusts |
Substitutions
| Alternative | When to use it |
|---|---|
| Glute bridge | No bench or bar available |
| Cable pull-through | Similar pattern, easier to set up |
| Single-leg hip thrust | Addressing a side-to-side difference |
Take care if
The pad matters — an unpadded bar on the hips is genuinely painful and will limit the load before the glutes do.
Programmes using it
Upper / Lower Split · Fat Loss · Beginner Strength, Lower Emphasis
Leg Press
Quad volume without spinal loading or a balance requirement.
Squat (machine) Compound Beginner| Equipment | Leg press machine |
| Primary muscles | Quadriceps, gluteus maximus |
| Secondary muscles | Adductors, hamstrings |
| Typical prescription | 3 sets of 10–15 reps, 90 s rest |
| Where in the session | After the main squat or hinge |
| Frequency | 1–2× per week |
Setting up
- Feet about shoulder width in the middle of the platform.
- Back and hips flat against the pad — no gap in the lower back.
- Release the safeties and take the weight.
Performing the rep
- Lower until the knees reach roughly 90°, or until the pelvis starts to tuck.
- Keep the whole foot in contact with the platform.
- Press back up without slamming into a locked knee.
Common mistakes and how to fix them
| Mistake | The fix |
|---|---|
| Lower back rounding at the bottom | You have gone past your hip range. Reduce depth — that tuck is where the load moves to the spine. |
| Locking out hard at the top | Stop just short and keep tension. |
| Loading it so heavily the range collapses | The machine flatters your ego. Range first, weight second. |
| Hands pulling on the knees | Hold the handles. |
Coaching cues
- Whole foot on the platform.
- Stop before the hips tuck.
- Control the way down.
Progression ladder
Work up from the regression if the main lift is not available to you yet.
| Stage | Movement |
|---|---|
| Regression | Bodyweight or goblet squat |
| This lift | Leg press |
| Progression | Single-leg press, pause at the bottom, or 1.5 reps |
Substitutions
| Alternative | When to use it |
|---|---|
| Hack squat | More squat-like loading pattern |
| Goblet squat | No machine available |
| Bulgarian split squat | Single-leg strength and stability |
Take care if
Very easy to overload, which is exactly why range of motion tends to disappear here first. If the lower back lifts off the pad, you are too deep for your hips.
Programmes using it
Lunge and Split Squat
Single-leg strength, hip stability, and a fast way to find a side-to-side imbalance.
Squat (single leg) Compound Beginner| Equipment | Bodyweight or dumbbells |
| Primary muscles | Quadriceps, gluteus maximus |
| Secondary muscles | Adductors, hamstrings, gluteus medius, calves, core |
| Typical prescription | 2–3 sets of 10–12 per leg, 90 s rest |
| Where in the session | Third or fourth in a lower-body session |
| Frequency | 1–2× per week |
Setting up
- Split stance, front foot flat, back heel raised.
- Torso upright, or leaning slightly forward for more glute.
- Dumbbells at the sides, or one held at the chest.
Performing the rep
- Lower until the back knee is just above the floor.
- Keep the front shin roughly vertical and the knee tracking over the foot.
- Drive through the front heel to stand.
- For walking lunges, step through; for split squats, return to the same spot.
Common mistakes and how to fix them
| Mistake | The fix |
|---|---|
| Steps that are too short | Grinds the front knee. Lengthen the stance. |
| Excessive forward torso lean | Some is fine and shifts load to the glutes; collapsing forward is not. |
| Front knee caving inward | Slow down and cue the knee out over the middle toe. |
| Pushing off the back leg | The front leg does the work. |
Coaching cues
- Long step.
- Drive through the front heel.
- Knee over the middle toe.
- Stay tall through the ribs.
Progression ladder
Work up from the regression if the main lift is not available to you yet.
| Stage | Movement |
|---|---|
| Regression | Split squat holding a rack for balance |
| This lift | Reverse lunge or split squat |
| Progression | Walking lunge, then Bulgarian split squat with the back foot elevated |
Substitutions
| Alternative | When to use it |
|---|---|
| Split squat | No stepping, easier to balance |
| Step-up | Knee-friendly, easy to scale by box height |
| Bulgarian split squat | Harder version with more range |
Take care if
Reverse lunges are usually kinder on the knees than forward lunges, because the shin stays more vertical. If one side is clearly weaker, train it first and match reps to the weaker leg.
Programmes using it
Upper / Lower Split · Push Pull Legs · Home Workout · Fat Loss
How to read the prescriptions
| Notation | Meaning |
|---|---|
| 3×8 | Three sets of eight repetitions. |
| 8–12 | A target range. Stay in it; when you exceed the top on every set, add weight. |
| 10 each | Ten repetitions per side. |
| 45 s | Hold for forty-five seconds, for isometrics like planks. |
| Rest | Between sets. Heavy compounds need 2–3 min; isolation work 45–90 s. |
| Tempo (3 s down) | Deliberate lowering speed — a way to progress without more load. |
| RIR 2 | Stop two reps short of failure. |
More guides
Fifteen further technique guides are planned — front squat, dip, lat pulldown, face pull, Bulgarian split squat, leg curl, calf raise, farmer's carry and others. The full list and the publishing order are on the Fitness Academy page.
Where the guidance comes from
- Lengthened partial repetitions elicit similar muscular adaptations as full range of motion (PeerJ, 2025)
- Partial vs full range of motion resistance training — systematic review and meta-analysis
- Is it safe for knees to pass the toes during a squat? — review of the evidence and the 1959 study it originated from
- Exercise order and muscle growth — pooled analysis across 11 studies
Technique guidance is a matter of reasonable consensus rather than settled fact, and individual anatomy changes what "good form" looks like. If you have a coach, follow theirs.
General information, not medical or individualised advice. Exercise carries a risk of injury. Speak to a doctor before starting a new programme, especially if you have a medical condition, are pregnant, or are returning from injury. Pain is not something to train through — if a lift hurts, stop and get it looked at.
Log what you actually lifted
MyFitsy pre-fills the weight you used last time, so progression is a decision rather than a guess.
