Dumbbell Bench Squat
Exercise details Target muscles: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius), Gluteus Maximus Synergists: Adductor Magnus, Soleus Dynamic stabilizers: Hamstrings, Gastrocnemius Important stabilizers (not highlighted): Erector Spinae, Upper and Middle Trapezius, Levator Scapulae, Rectus Abdominis, Obliques Mechanics: Compound Force: Push Starting position Stand in front of a box or bench holding a pair […]
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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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Barbell 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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