Workout Tips

The Best Performance Training Moves

We asked the experts for their single favorite exercise for sports performance. Better start doing them before your opponent does.


In our search for the most effective weight-training exercises for athletes, we contacted some of the country’s best trainers and strength coaches and asked them one simple yet perplexing question: If you could prescribe just one exercise to your athletes, what would it be? 

Back Squat

Contributor: Rob Fitzgerald of EliteFTS, former staff writer at Muscle & Fitness and a former elite powerlifter, football coach and strength coach who has worked extensively with high school, college and professional athletes

Where it hits: Quads, glutes, spinal erectors, hamstrings, core

Why it’s effective: “There’s a reason the squat is called the king of all exercises,” Fitzgerald says. “If you have two athletes who are the same height and weight, the stronger athlete will be the faster one, and the back squat is the single most effective exercise for increasing an athlete’s overall strength levels. When your squat goes up, everything goes up.”

How to do it: Stand erect with your feet at least shoulder-width apart. Squeeze the bar as tightly as you can with your elbows directly under the bar, and retract your shoulder blades to keep your entire upper body tight. Arch your back, inhale deeply, then bend your hips and knees as if to sit in a chair. When your thighs come to parallel or just below, return as explosively as you can to the standing position with your head and chest up. It helps to feel as though you’re pushing your traps into the bar on the ascent.

How much to do: To build maximal strength and explosiveness, athletes should use weights in the 65%-95% 1RM range, with total workout volume ranging between 12 and 30 reps depending on the intensity used.

Push Press

Contributor: Tom DeLong, MA, CSCS, an applied sports scientist with 20 years of experience as a competitive powerlifter and strength coach, and 11 years as an instructor at UCLA Extension in Los Angeles

Where it hits: Quads, glutes, shoulders, calves, core

Why it’s effective: “The push press, a variation of the overhead press, is easy to execute and highly effective for athletes in any explosive sport,” DeLong explains. “Although it’s primarily for lower-body power, it requires solid core stabilization as well as upper-body strength.”

How to do it: Stand erect holding a barbell on your front delts with your hands just outside shoulder width. Start with your feet about hip-width apart and your knees slightly bent. Bend your knees to dip down a bit, then explosively extend your knees and hips and drive the weight overhead until your arms are fully extended and your body forms a straight line from hands to feet. Your arms and shoulders will help press the bar up, but the majority of force should come from the momentum created by your lower body. Lower the bar under control to the start position.

How much to do: 3-4 sets, 3-5 reps each, with 1-2 minutes rest between sets; use 60%-80% estimated 1RM