Exos | Formerly Core Performance

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Quadriceps

Movements

Squat - with Heel Raise

Challenge your glutes, quads and hamstrings with this variation on the squat.

Play Better

How to Improve Balance for Snowboarding

From the big picture to the finer points, performance specialist Craig Friedman explains how to improve your balance for the slopes.

Movements

Lunge (1 Rep Per Second)

A fast-paced variation on the classic lunge.

Movements

Split Squat - Front Barbell

Build strength in your glutes, hamstrings and quads with this lower body exercise.

Injury/Pain

The Muscle Cramps Guide

All you need to know to avoid and get rid of painful muscle cramps.

Movement

Q&A: Running Stairs

Running stairs boosts power and shreds calories. Here's what you need to know for a safe and effective session.

Movements

Quad/Hip Flexor Stretch - Sidelying AIS - Football

This movement will keep your hips loose after demanding workouts and intense games.

Movements

Split Squat - Barbell

This movement will build strength in your glutes, hamstrings and quads.

Movements

Lunge - Lateral Bodyweight

This movement is an effective way to stretch out your groin.

Movements

Squat - Dumbbell

Perform this movement properly to avoid injury and build strength in your quads, glutes and hamstrings.

Movements

Lateral Squat - Static Dumbbell

This movement will build stability and strength in your glutes, hamstrings and quads.

Movements

Rotational Lunge - (Slide)

This movement will stretch your groin and build strength in your quads, glutes and hamstrings.

Movements

Split Squat - Back Foot Elevated Barbell

This movement will build strength and stability in your glutes, hamstrings and quads.

Movements

Split Squat - Dumbbell

This movement will build strength in your glutes, hamstrings, and quads.

Movements

Walking Lunges

This simple movement will stretch and work your hip flexors, glutes, hamstrings and quads.

Movements

Lateral Lunge to Overhead Press - Dumbbell

This movement will stretch your groin and work your shoulders, hamstrings, quads and glutes.

Movements

Lateral Lunge - Dumbbell

This movement will stretch your groin and work your hamstrings, glutes and quads.

Movements

Squat

This classic movement is a great example of an effective bodyweight movement.

Movements

Squat (1 rep per second)

This sped up version of the classic movement will work your glutes, hamstrings and quads.

Movements

Reverse Lunge - Dumbbell (Slide)

This movement will build stability and strength in your hamstrings and glutes.