Every football player’s lifting routine needs a healthy dose of squatting to build his glutes, hamstrings and core. Strength in all of these areas, especially the core, is essential for football.

The Twist: Lose the belt and activate the core. Tie a cord around your core at belly button level so that it’s tight against your stomach when relaxed. Then, when you perform squats, keep your abs drawn in so tension in the cord doesn’t change.

The Payoff: Stronger, more stable abs and low back transfer power from your legs when you deliver a blow.