Exercises

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Top Exercises

Sled 45 Degrees Leg Press

Beginner / Sled Machine / Quads / push

A powerful compound movement for the entire lower body. The 45-degree angle allows for heavy loading while minimizing stress on the lower back.

Single Leg Heel Touch Squat

Intermediate / Bodyweight-only / Quads / squat

A functional unilateral squat that emphasizes knee stability and glute control. It improves balance and corrects side-to-side muscle discrepancies.

Side Plank

Beginner / Bodyweight-only / Abs / core

A staple isometric core movement for lateral stability. It targets the obliques, quadratus lumborum, and shoulder stabilizers.

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.

Side Crunch

Beginner / Bodyweight-only / Abs / core

A fundamental isolation move for the obliques. It helps sculpt the side-waist and improves the mind-muscle connection with the lateral core.

Side Lying Clam

Beginner / Bodyweight-only / Abductors / isolation

A targeted isolation exercise for the gluteus medius. It is essential for knee health, hip stability, and building lateral glute volume.

Side Bridge Hip Abduction

Intermediate / Bodyweight-only / Abs / isolation

A complex exercise targeting the obliques and the glute medius. It builds lateral hip stability and a powerful core simultaneously.

Side Bridge with Bent Leg

Intermediate / Bodyweight-only / Abs / isolation

A modified side plank for beginners or high-repetition endurance work. It targets the obliques while reducing the load on the hips.

Seated Neutral Wrist Curl

Beginner / Dumbbells / Forearms / pull

Targets the brachioradialis and forearm flexors. The neutral grip provides a unique stimulus and is often more comfortable for the wrist joint than supinated curls.

Reverse Grip Pull-Up

Intermediate / Pull-up Bar / Back / pull

Also known as a Chin-Up, it increases bicep activation while building lat width. The underhand grip allows for a deeper contraction and greater range of motion.

Reverse Grip Incline Bench Row

Intermediate / Barbell / Back / pull

A back pulling exercise that increases bicep activation and targets the lower lats. The chest support eliminates cheating and isolates the back.

Lat Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A foundational vertical pulling movement for back development. It targets the latissimus dorsi, building both strength and width in the upper body.