Barbell front squat
Exercise details Target muscle: Quadriceps (Vastus Lateralis, Vastus Intermedius, Vastus Medialis, Rectus Femoris) Synergists: Gluteus Maximus, Adductor Magnus, Soleus Dynamic stabilizers: Hamstrings, Gastrocnemius Important stabilizers (not highlighted): Erector Spinae, Rectus Abdominis, Obliques, Anterior and Lateral Deltoid, Clavicular (Upper) Pectoralis Major, Levator Scapulae Mechanics: Compound Force: Push Starting position Load a barbell on a rack at […]
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Barbell Bulgarian split squat
Exercise details Target muscles: Gluteus Maximus, Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius) Synergists: Adductor Magnus, Soleus Dynamic stabilizers (not highlighted): Hamstrings, Gastrocnemius Mechanics: Compound Force: Push Starting position Place a barbell on the back of your shoulders and grasp it firmly at both sides. Stand with your back facing the side of […]
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Dumbbell one-leg split squat
Exercise details Target muscles: Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris) Synergists: Gluteus Maximus, Adductor Magnus, Soleus Dynamic stabilizers: Hamstrings, Gastrocnemius Mechanics: Compound Force: Push Starting position Grasp a pair of dumbbells and hold them by your sides. Stand with your back facing the side of a bench, leaving a few feet of […]
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Barbell side lunge
Exercise details Target muscles: Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris) Synergists: Gluteus Maximus, Adductor Magnus, Adductor Longus, Adductor Brevis, Soleus Dynamic stabilizers: Hamstrings, Gastrocnemius Mechanics: Compound Force: Push Starting position Place a barbell on the back of your shoulders. You can either dismount the barbell from a high rack or clean it […]
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Cable hip abduction
Exercise details Target muscles: Hip abductors (listed as synergists) Synergists: Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae Mechanics: Isolation Force: Pull Starting position Attach an ankle strap to one ankle and hook it up to a low cable pulley. Stand perpendicular to the pulley with your strapped ankle farthest away from the pulley. Step away […]
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Side plank hip abduction
Exercise details Target muscles: Tensor Fasciae Latae, Gluteus Medius, Gluteus Minimus Synergists: Internal and External Obliques, Quadratus Lumborum, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis Mechanics: Compound Force: Push Starting position Lie on the floor, on your left side, supporting your body weight on your left elbow, which should be directly under your shoulder. Straighten your […]
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