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 double kettlebell front rack reverse lunge is a single-leg strength exercise that builds leg power while demanding serious core stability, upper-back strength, and hip mobility. Learn proper technique, why the front rack position makes it tougher and more complete than a standard reverse lunge, and how to program it for wrestlers, powerlifters, and general fitness clients alike.
The Hatfield front foot elevated reverse lunge is one of the most effective single-leg exercises for building lower body strength and size, combining hand-assisted stability with an increased range of motion to load the glutes, quads, and hamstrings heavier than a traditional reverse lunge ever could. In this exercise index breakdown, I walk through setup, technique, programming recommendations, and exactly when to use this variation. It’s also one of my go-to single-leg movements for lifters dealing with low back issues who still want to train hard.
The Hatfield reverse lunge is a single-leg strength exercise that uses a safety squat bar and band pegs (or a second barbell) for stability, allowing you to load heavier than a traditional reverse lunge while training the glutes, hamstrings, and quads unilaterally. In this guide, I break down the setup, technique, biomechanics, and programming recommendations so you can use this lunge variation to build lower-body strength, size, and athletic performance. It’s also one of the best lunge variations for in-season athletes and lifters managing low back issues.
The Hatfield front foot elevated split squat is one of the most effective single-leg exercises you can add to your training, combining safety squat bar loading with stability support to take balance out of the equation and let you push heavier weights for strength and hypertrophy. In this exercise index breakdown, Brandon Smitley of THIRST Gym walks you through the setup, technique, programming recommendations, and the biomechanical reasons this variation builds bigger glutes, stronger legs, and better mobility. Learn how to add this powerful split squat variation to your powerlifting accessory work or athletic development program today.
Learn how to perform the Hatfield split squat with a safety squat bar to load your single-leg training heavier than ever before. This powerful unilateral exercise builds quad and glute strength, fixes leg imbalances, and works as both a main lift or supplemental movement for powerlifters, athletes, and general fitness clients. Brandon Smitley of THIRST Gym breaks down setup, technique, common mistakes, and programming recommendations.
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: 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,…
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.
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.