The glute ham roller lateral lunge is a frontal plane exercise that builds adductor strength, hip mobility, and single-leg stability all at once. Learn how to perform it, the key coaching cues, common mistakes, and how to program it for wrestlers, powerlifters, and any athlete who needs stronger, more mobile hips. A simple, scalable way to train lateral movement and change of direction.
The front rack barbell split squat is one of the best ways to load single-leg strength heavier than dumbbells or kettlebells allow. Learn proper setup, cross-arm grip technique, common mistakes, and programming for wrestlers, MMA fighters, powerlifters, and general strength athletes. A complete guide to building unilateral lower-body strength with just a barbell and a rack.
The lateral lunge to curtsy lunge is a frontal-plane flow that builds hip mobility, stronger glutes and adductors, and more athletic side-to-side movement with little or no equipment. Learn how to perform it step by step, why frontal-plane training matters, and three ways to program it — as a dynamic warm-up, a loaded strength exercise, or a bodyweight conditioning finisher.
The crossbody cable kickstand RDL is one of the most effective loaded mobility exercises you can add to your training for improving posterior hip capsule mobility and glute strength at the same time. Using a low cable and a kickstand stance, this exercise uses a cross-body pull to drive hip rotation through the hinge pattern, making it ideal for athletes and lifters who struggle with hip stiffness or limited range of motion. Whether you use it as a pre-training warm-up, an accessory movement, or a recovery day drill, this variation delivers real results for your hips and your posterior chain.
The offset kettlebell lateral lunge with slider is a powerful adductor strengthening exercise that trains the groin through a long range of motion while also developing glute and hamstring strength in the planted leg. Using an offset kettlebell load combined with a furniture slider, this frontal plane movement builds the lateral hip strength and groin resilience essential for athletes and general fitness clients alike. Learn proper setup, technique, and programming recommendations for this effective lower body exercise from Brandon Smitley at THIRST Gym.