5 Best Ab Exercises Based on Science (EMG Study Results)

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The best ab exercises aren’t the trendy ones flooding your social media feed — they’re the five movements backed by EMG research that actually build a stronger, more functional core. From the dead bug and Pallof press to the ab wheel rollout, hanging leg raise, and kneeling cable crunch, this guide breaks down exactly how to perform, progress, and program the most effective abdominal exercises for powerlifters, combat athletes, and general fitness enthusiasts. Stop wasting hours on endless crunches and learn how to train your rectus abdominis, obliques, and transverse abdominis the right way.

Heels Elevated Hatfield Squat

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The heels elevated Hatfield squat is a powerful quad-dominant squat variation that uses a safety squat bar, heel elevation, and a hands-on support apparatus to maximize forward knee travel, improve squat mechanics, and drive serious quadriceps development. Whether you’re dealing with anterior pelvic tilt, looking to replace machine-based quad work, or simply want a versatile supplemental squat exercise, this movement delivers. Learn how to set it up, which muscles it targets, and how to program it for strength and hypertrophy goals.

Hatfield Squat

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Hatfield Squat: How to Do It, Muscles Worked, and Programming Tips The Hatfield squat is one of the most underrated squat variations in strength training, yet it offers a unique combination of load tolerance, technical feedback, and lower body development that few exercises can match. Whether you’re a powerlifter looking to reinforce your squat mechanics,…

Heels Elevated Hatfield Bulgarian Split Squat

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The heels elevated Hatfield Bulgarian split squat is a quad-dominant single-leg exercise that uses a safety squat bar and hand support to maximize lower body loading and eliminate balance as a limiting factor. Learn how to set up and perform this powerful Bulgarian split squat variation, including the muscles worked and the best programming strategies for strength and hypertrophy. Whether you’re training for powerlifting, athletics, or general lower body size and strength, this exercise is one of the most effective tools you can add to your leg day.

Hatfield Bulgarian Split Squat

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The Hatfield Bulgarian split squat combines the safety squat bar with a fixed support to remove balance from the equation and allow maximum lower body loading. Learn proper setup, technique, muscles worked, and how to program this powerful single-leg exercise for both strength and hypertrophy. Whether you’re an athlete or a lifter chasing bigger legs, this variation belongs in your training program.

The 5 Best Tricep Exercises for Size & Strength (Backed by Science)

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Discover the top five science-backed tricep exercises for building maximum strength and size, including the close grip bench press, JM press, overhead cable extension, rope push-down, and board press. Learn how to train all three heads of the tricep — long, lateral, and medial — with proper technique, programming recommendations, and progression strategies. Whether you’re a powerlifter looking to add plates to your bench press or an athlete chasing bigger arms, this complete tricep training guide from THIRST Gym covers everything you need.

Barbell Floor Press On Plyo Box

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The barbell floor press off a plyo box is a unique pressing variation that combines the range of motion restriction of a floor press with the full bench press mechanics — including leg drive — that traditional floor pressing eliminates. This exercise is ideal for powerlifters targeting bench press weak points, athletes managing shoulder discomfort, and lifters looking to build tricep lockout strength. Learn how to set it up, perform it correctly, and program it effectively for maximum carryover to your bench press.

Kickstand Goblet Squat

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The kickstand goblet squat is a quad-dominant squat variation that uses a staggered stance to emphasize one leg at a time — with nothing more than a single dumbbell or kettlebell. Learn proper setup, technique, and programming for this effective unilateral accessory exercise. Perfect for garage gym athletes, beginners, and anyone looking to add single-leg quad work without machines.

Cable Zercher RDL

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The cable Zercher RDL is a beginner-friendly hip hinge variation that uses a cable machine and tricep extension bar to target the glutes and hamstrings in the stretched position. Whether you’re a new lifter learning the hip hinge pattern or an experienced athlete looking for a fresh posterior chain accessory exercise, this movement delivers consistent tension and quality muscle stimulus. Learn proper setup, technique, and programming recommendations in this complete exercise breakdown from THIRST Gym.

Bent Over Single Arm Band Rear Delt Raise

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The bent over single arm band rear delt raise delivers targeted posterior deltoid and upper back development using minimal equipment while allowing unilateral focus to address muscular imbalances. This resistance band exercise replicates rear delt machine functionality through a bent-over position that maximizes gravitational resistance, making it ideal for strength athletes, home training environments, and shoulder prehabilitation work. Program 2-4 sets of 15-25 reps per arm to optimize rear deltoid hypertrophy and shoulder health.