Front Squat

The Front Squat is the introduction that I like to give most people to barbell squatting once the goblet squat has been mastered. It's important to remember that barbells are a little less forgiving and lot louder when you drop them. Start with the handsfree version shown below and do those for a few weeks. If you have the wrist flexibility, work up to the pictured form. If your arms start to droop, lower the weight. If your wrists hurt, lower the weight. If your form suffers at all, drop the weight. The video at the bottom is a very good tutorial about what "good" and "bad" front squatting looks like.

Coach Stevo's Top Tips

• The bar rests on your shoulders, not on your wrists.
• Your fingertips touch the bar, not your palms.
• Focus on keeping your torso as upright as possible.
• How far down? All the way down.

Hands Free

Good Form Breakdown

Split Squat

This is an exercise that requires a deceptive amount of precision. Your feet should always face the same way and your knee should land exactly below your shoulder with a straight line between the two. Weight is optional.

Coach Stevo's Top Tips

• This isn't a lunge. Stay in the same position.

Single-Leg Deadlift

The Single-Leg Deadlift (SLDL) is a weird exercise that will require patience and balance. It also won't feel "hard" until you wake up in the morning. Keep your shoulder blades pinched together and your hips and shoulders in the same plane. Make sure you are pushing your butt back (especially you ladies!) and only bending your knee a little so as to better load up the hamstring.

Coach Stevo's Top Tips

• Don't let your raised foot pivot out.
• Lower slowly and pop up quickly with purpose.

Bodyweight

Weight in One Arm

Weight in Two Arms

Leg Curl

Leg Curls work the back of the legs and butt. You'll need a smooth surface like a slideboard, valslides, or just stocking feet on hardwood floor. Most beginners should just do the eccentric phase of this exercise, as is demonstrated in the video. These can be done in a TRX, but I do not like the instability of a TRX. Stick to the floor.

Coach Stevo's Top Tips

• Bridge and lock down your core.
• Engage the glutes hard. 
• Lower your butt down while your legs extend in a smooth motion.

Goblet Squat

The Every (Wo)Man's Squat. Pull yourself into the squat by inhaling the whole way down and sitting back so the weight is always on your heels. Pry your hips open with your elbow. Take a sharp inhale through your nose and feel the tension build in your core. Squeeze the bell as hard as you can, grunt loudly and pop your head a little to initiate the upward phase. Push your hips all the way through and continue to exhale slowly even when you reach the top.

Coach Stevo Top Tips

• Weight always on your heels.
• Chest always up.
• If it gets hard, squeeze the bell harder