Exercises

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Top Exercises

Sled 45 Degrees One Leg Press

Intermediate / Sled Machine / Quads / push

A unilateral leg press variation that corrects muscle imbalances. It targets the quadriceps and glutes while providing lower back support via the sled.

Single Leg Squat

Intermediate / Bodyweight-only / Quads / squat

Also known as a Pistol Squat. This elite bodyweight exercise requires exceptional strength, balance, and mobility in the hips and ankles.

Side Split Squat

Intermediate / Barbell / Glutes / squat

Targets the quads, glutes, and adductors from a lateral split stance. It improves frontal plane stability and corrects lower-body imbalances.

Self Assisted Inverted Pullover

Intermediate / Bodyweight-only / Back / pull

A functional pulling movement for the lats and core. Using the feet for assistance makes this advanced move accessible while building lat strength.

Shoulder Grip Pull-Up

Intermediate / Pull-up Bar / Back / pull

A pull-up variation targeting the biceps and lats. The specific "shoulder grip" optimizes the line of pull for better brachialis recruitment.

Seated Twist

Beginner / Bodyweight-only / Back / core

Improves spinal mobility and oblique strength. The seated position stabilizes the pelvis, ensuring the rotation comes from the thoracic spine.

Seated Reverse Grip Concentration Curl

Beginner / Dumbbells / Biceps / pull

A unique unilateral isolation exercise for the brachialis and forearms. Sitting removes momentum while the reverse grip targets the outer arm and forearm extensors.

Seated Alternate Crunch

Beginner / Bodyweight-only / Abs / core

A rotational core exercise targeting the abdominals and obliques. The seated position forces a strict contraction by isolating the upper body.

Scapular Pull-Up

Intermediate / Pull-up Bar / Back / pull

A prehab pulling movement targeting the lower traps and lats. It improves the initial phase of the pull-up and enhances shoulder blade control.

Reverse Plank with Leg Lift

Intermediate / Bodyweight-only / Glutes / core

A powerful posterior chain exercise targeting the glutes, hamstrings, and lower back while the leg lift challenges the core stabilizers.

Reverse Preacher Curl

Beginner / Barbell / Biceps / pull

Isolates the brachialis and forearms on a preacher bench. The stable pad eliminates cheating, making this a superior isolation exercise for the outer arm.

Resistance Band Clam

Beginner / Mini Loop Bands / Abductors / isolation

An isolation exercise for the hip abductors. It is essential for knee health and building strength in the gluteus medius.