Maximize Your Lower-Body Strength

Tap into your full potential with these two single-leg moves

You can hold your own at the squat rack, but do you want to dominate it? For maximum gains in lower-body strength, you need to concentrate on two key aspects of fitness:

1. Stability: The ability for a joint to resist movement from an outside force.

2. Mobility: The ability to move a joint through its full range of motion. 

Sure, they might sound at odds with one another, but think about it this way: You don't want to be too stiff or too loose. 

"A perfect blend of these two components allows you to maintain proper form so you fully activate your muscles and lift heavier weights," says BJ Gaddour, C.S.C.S., creator of Men's Health StreamFIT. "Without them, your joints can't get in the right alignment, diminishing your strength and increasing your risk of injury."

Test your stability and mobility with this two-move challenge from Gaddour. Without letting your foot touch the floor, perform a single-leg hip hinge to a standing leg raise, holding both

moves for 2 seconds each. Do as many reps as possible. When your foot makes contact with the floor, you're done. Your goal: 20 reps in a row.

Too easy? Try holding each move for 5 seconds. Super tough? Perform this challenge as a warmup before your workouts, trying to beat your score each time. Over time, you'll increase your gains and crush any personal records.