Twisting hip extension
Exercise details Target muscles: Hamstrings, Internal and External Obliques Synergists: Gluteus Maximus, Adductor Magnus Mechanics: Isolation Force: Pull Starting position Stand in the hyperextension bench with your thighs resting on the front pad. The pad must be below your hips so that your hips are free to move. Cross your hands over your chest, or […]
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High reverse plank
Exercise details Target muscle: Gluteus Maximus Stabilizers: Erector Spinae, Hamstrings, Rectus Abdominis, Obliques, Posterior Deltoid, Lateral Deltoid Mechanics: Isolation Force: Push Starting position Sit on the floor with your legs together and extended in front of you. Place your hands on the floor behind you. Execution Raise your hips off the floor until your body […]
Read MoreBent-knee oblique v-up
Exercise details Target muscle: Internal and External Obliques Synergists: Rectus Abdominis, Iliopsoas, Tensor Fasciae Latae, Sartorius Mechanics: Isolation Force: Pull Starting position Lie on your right side with your knees bent and your right arm extended in front of you for support. Allow your left shoulder to drop backward so that your torso is twisted. […]
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Tate press
Exercise details Target muscle: Triceps Brachii Synergists: Upper (Clavicular) Pectoralis Major, Lower (Sternal) Pectoralis Major, Anterior Deltoid Mechanics: Compound Force: Push Starting position Sit on a flat bench with a dumbbell in each hand and rest one dumbbell on each knee. As you lie back on the bench, kick the dumbbells up into position over […]
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Cable triceps kickback
Exercise details Target muscle: Triceps Brachii Synergists: None Mechanics: Isolation Force: Push Starting position Set up a hip-high cable pulley. Remove the stirrup/handle or bar so that there is no attachment. Grasp the clip at the end of the cable and step back until the cable is pulled taut. Lean forward a little and raise […]
Read MoreBarbell sumo deadlift
Exercise details Target muscles: Gluteus Maximus, Erector Spinae Synergists: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius), Adductor Magnus, Soleus, (if heavy) Latissimus Dorsi, Wrist Flexors Dynamic stabilizers (not highlighted): Hamstrings, Gastrocnemius Mechanics: Compound Force: Pull Note: Position of feet in right image is wrong. Should be same as in left image. Starting position […]
Read MoreStability ball side bend
Exercise details Target muscles: Internal and External Obliques Synergists: Quadratus Lumborum, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis Mechanics: Isolation Force: Pull Starting position Lie on your side on a stability ball. The ball should be under your lower waist and hip. Allow your upper body to bend over the surface of the ball. Extend your […]
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Weighted stability ball side bend
Exercise details Target muscle: Internal and External Obliques Synergists: Quadratus Lumborum, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis Mechanics: Isolation Force: Pull Starting position Lie on a stability ball on your side, with the ball under your lower waist and hip. For stability, extend your legs and position one in front of the other. Hold a […]
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Smith machine bent-knee good morning
Exercise details Target muscle: Gluteus Maximus Synergists: Hamstrings, Adductor Magnus, Quadriceps Important stabilizers: Erector Spinae Mechanics: Isolation Force: Pull Starting position Lock the Smith machine bar at shoulder height. Position the safety pins just below waist height to allow for a full range of motion while preventing the bar from falling. Get under the bar […]
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