One-leg hyperextension
Exercise details Target muscles: Hamstrings, Erector Spinae Synergists: Gluteus Maximus, Adductor Magnus Mechanics: Compound Force: Pull Starting position Stand in the hyperextension bench with one leg. Make sure that your leg is hooked securely under the foot brace and that the front padding rests below your hips to allow your hips room to move. Cross […]
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Machine seated hip abduction
Exercise details Target muscle: None; the hip abductors in general. See synergists Synergists: Gluteus Medius, Gluteus Minimus, Gluteus Maximus, Piriformis, Obturator Externus Mechanics: Isolation Force: Push Starting position Sit in the seated hip abduction machine with your legs inside of the pads. Pull the side lever to allow your legs to come together. Release the […]
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Decline sit-up
Exercise details Target muscle: Rectus Abdominis Synergists: Obliques, Iliopsoas, Tensor Fasciae Latae, Rectus Femoris, Pectineus, Sartorius, Adductor Longus, Adductor Brevis Mechanics: Compound Force: Pull Starting position Lie supine (on your back) on a declined bench and hook your feet under the foot pads. Either extend your arms straight up into the air, cross them over […]
Read MoreDecline crunch
Exercise details Target muscle: Rectus Abdominis Synergists: Internal and External Obliques Mechanics: Isolation Force: Pull Starting position Lie on your back (supine) on a declined bench and hook your feet under the rolls. Position your hands either across your chest or behind your head or neck. To protect your lower back, press it down, against […]
Read MoreBarbell Romanian deadlift
Exercise details Target muscle: Gluteus Maximus Synergists: Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus), Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius), Adductor Magnus, Soleus, Erector Spinae Mechanics: Compound Force: Pull Starting position Using a shoulder-width pronated (overhand) grip, deadlift a barbell from the floor. You should be standing with your arms extended, the bar resting […]
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High bird dog plank
Exercise details Target muscles: Erector Spinae, Internal and External Obliques, Rectus Abdominis Synergists: Gluteus Maximus, Hamstrings, Anterior Deltoid, Lateral Deltoid, Middle and Lower Trapezius Important stabilizers: Internal and External Obliques, Rectus Abdominis, Iliopsoas, Sartorius, Tensor Fasciae Latae, Quadriceps, Pectoralis major, Triceps Brachii, Serratus Anterior Mechanics: Compound Force: Pull Starting position Get on your hands and […]
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