Barbell lunge
Exercise details Target muscles: Quadriceps (Vastus Lateralis, Vastus Intermedius, Vastus Medialis, Rectus Femoris) Synergists: Gluteus Maximus, Adductor Magnus, Soleus Mechanics: Compound Force: Push Starting position Stand holding a barbell on the back of your shoulders. Execution Exhale as you take a large step (lunge) forward with one leg, landing on your heel first and then […]
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Dumbbell lunge
Exercise details Target muscles: Gluteus Maximus, Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris) Synergists: Adductor Magnus, Soleus Dynamic stabilizers (not highlighted): Hamstrings, Gastrocnemius Mechanics: Compound Force: Push Starting position Stand with feet together, holding a dumbbell in each hand, with your arms by your sides. Execution Inhale as you take a large step […]
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Dumbbell forward-leaning lunge
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 Stand holding a dumbbell to each side. Execution Exhale as you take a large step forward with one leg and lower your body until […]
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Lying single straight-leg hip extension
Exercise details Target muscles: Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus) Synergists: Gluteus Maximus, Adductor Magnus Mechanics: Isolation Force: Push Starting position Lie supine (on your back) on the floor with your arms and legs straight and heels resting on a bench. Spread your arms out to the sides for stability. Raise your left heel off the […]
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Barbell deadlift
Exercise details Target muscles: Gluteus Maximus, Erector Spinae Synergists: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius), Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus), Adductor Magnus, Soleus, Latissimus Dorsi, Wrist Flexors (the latter two only if you lift heavy) Mechanics: Compound Force: Pull Starting position Stand with your feet under the barbell, hip-width apart. When you […]
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