Exercises

The Assisted Prone Hamstring exercise is a stretching and strengthening exercise that targets the hamstring muscles. It is performed with the assistance of a partner or a fixed object, such as a resis...

The Back Lever is a bodyweight exercise that targets the muscles in the upper body, particularly the back, shoulders, and core. It involves hanging horizontally from a bar or rings with arms straight ...

The Barbell Full Squat is a compound exercise that primarily targets the muscles in the lower body, specifically the quadriceps, hamstrings, and glutes. It also engages the core muscles for stability ...

The Paused Squat is a variation of the traditional squat exercise in which you pause at the bottom of the squat movement before returning to the starting position. This pause allows you to focus on en...

The Barbell Bench Squat is a compound exercise that primarily works the quadriceps, hamstrings, glutes, and lower back. It is a variation of the traditional squat that involves the use of a bench or b...

The Barbell Deadlift is a compound exercise that primarily targets the muscles in the lower body, including the glutes, hamstrings, and quadriceps, as well as the lower back and core muscles. It is a ...

The barbell front squat is a strength training exercise that primarily targets the quadriceps, but also works the glutes, hamstrings, and core. It differs from the traditional back squat in that the b...

The Barbell Good Morning is an exercise that primarily targets the lower back, hamstrings, and glutes. It also helps to improve core strength and stability. To perform the Barbell Good Morning, foll...

The Barbell Hack Squat is a compound exercise that primarily targets the quadriceps, hamstrings, and glutes. It is performed using a barbell behind the legs as opposed to on the shoulders like in a tr...

The Barbell Romanian Deadlift is a strength training exercise that targets the hamstrings, glutes, lower back, and core muscles. It involves using a barbell to perform a hip hinge movement while maint...

The Barbell One Leg Squat, also known as the Single Leg Squat, is a challenging lower body exercise that targets the quadriceps, glutes, hamstrings, and core muscles. This exercise helps improve balan...

The Barbell Speed Squat is a dynamic lower body exercise that primarily targets the quadriceps, hamstrings, and glutes. It involves performing squats with a barbell at a faster pace than traditional s...

The Barbell Straight Leg Deadlift is a variation of the traditional deadlift exercise that specifically targets the hamstrings and lower back muscles. It involves lifting a barbell with straight legs,...

The Barbell Sumo Deadlift is a variation of the traditional deadlift that targets the lower body muscles, particularly the quadriceps, hamstrings, glutes, and lower back. This variation involves a wid...

The Barbell Wide Squat is a compound exercise that primarily targets the quadriceps, hamstrings, glutes, and adductors. It also engages the core and lower back muscles for stabilization. To perform t...

A bodyweight squat is a fundamental exercise that involves lowering your body into a squatting position and standing back up using your own weight as resistance. It mainly targets the quadriceps, hams...

The Bodyweight Squatting Row exercise is a compound movement that combines a squat with a rowing motion to engage multiple muscle groups including the legs, glutes, back, and arms. This exercise helps...

The Bodyweight Step Up is a lower body exercise that primarily targets the quadriceps, hamstrings, and glutes. It is a great exercise for improving strength, balance, and coordination. To perform the...

The B-stance hip thrust is a variation of the traditional hip thrust exercise that targets the glutes, hamstrings, and core muscles. The main difference with the B-stance hip thrust is that one foot i...

The Bulgarian split squat is a single-leg strength exercise that targets the quadriceps, glutes, and hamstrings. It also helps improve balance and stability. To perform the Bulgarian split squat, you...

The Cable Assisted Inverse Leg Curl is a lower body exercise that targets the hamstrings, glutes, and lower back muscles. This variation of the traditional leg curl exercise uses a cable machine to pr...

The Cable Romanian Deadlift is a variation of the traditional Romanian Deadlift that utilizes a cable machine to add resistance. Here are the step by step instructions to perform the Cable Romanian D...

The Cable Step Up exercise is a lower body strength exercise that primarily targets the quadriceps, hamstrings, and glutes. It also engages the core muscles for stability and balance. To perform the...

The Curtsey Squat is a variation of the traditional squat exercise that targets the inner and outer thighs, glutes, quads, and hamstrings. It involves moving one leg behind the other in a curtsy-like ...

Cycling (Outside) is a popular form of exercise that is not only great for cardiovascular health but also for toning leg muscles and improving overall fitness. Cycling outside can be a fun and enjoyab...

Cycling (Stationary) is a cardiovascular exercise that simulates riding a bike outdoors, but on a stationary bike machine. It is a low-impact workout that targets the muscles in the legs, including th...

The Dumbbell Bench Squat is a lower body exercise that primarily targets the quadriceps, hamstrings, and glutes. This exercise is performed using a pair of dumbbells while seated on a bench. Step by ...

The Dumbbell Lying Femoral exercise is a strength training exercise that targets the muscles in the back of the thighs, also known as the hamstrings. This exercise helps to strengthen and tone the ham...

The Dumbbell Side Plank with Rear Fly is a challenging exercise that targets the core, shoulders, and back muscles. It combines the stability of a side plank with the added resistance of a rear fly mo...

The Dumbbell Step Up exercise is a great lower body workout that targets the quadriceps, hamstrings, and glutes. It also helps improve balance and stability. To perform the Dumbbell Step Up exercise,...

The Elliptical Trainer is a popular cardio exercise machine that simulates the motion of walking, running, or stair climbing without causing excessive pressure on the joints. It is a great way to impr...

The Exercise Ball Seated Hamstring Stretch is a stretching exercise that targets the hamstrings, the muscles located at the back of the thighs. This stretch is performed while sitting on an exercise b...

The Glute Kickback exercise is a popular strength training exercise that targets the glutes, hamstrings, and lower back muscles. It is performed using a resistance band or ankle weights to provide add...

The Glute-Ham Raise is a challenging exercise that targets the glutes, hamstrings, and lower back muscles. It is typically performed using a Glute-Ham Raise machine, which has pads for the knees and f...

The Hamstring Stretch is a stretching exercise that helps to improve flexibility in the hamstring muscles, located on the back of the thighs. This exercise can help to improve posture, reduce the risk...

The Barbell Lying Lifting exercise, also known as the Barbell Hip Thrust, is a strength training exercise that primarily targets the glutes and hamstrings. It is a great way to build strength and powe...

The Hip Thrust exercise using a Smith Machine is a great way to target and strengthen your glutes, hamstrings, and lower back muscles. This exercise is effective for building lower body strength and i...

Hyperextension is an exercise that targets the muscles in the lower back and can help strengthen and improve flexibility in this area. It is usually performed on a hyperextension bench or Roman chair....

The Inverse Leg Curl exercise is a variation of the traditional leg curl that targets the hamstrings. This exercise is done with the support of a bench, which helps to stabilize the body and isolate t...

The Inverse Leg Curl is an exercise that targets the hamstrings, glutes, and lower back muscles. It is typically performed on a pull-up cable machine and requires the use of ankle straps to secure the...

The Jump Lunge exercise is a plyometric exercise that targets the quads, glutes, and hamstrings. It helps to improve lower body strength, power, and cardiovascular endurance. To do a Jump Lunge, foll...

Jump rope is a cardiovascular exercise that involves using a rope to jump over as it swings under the feet. It is a great way to improve endurance, coordination, and agility. Step by step instruction...

The Kettlebell Hang Clean is a dynamic full-body exercise that primarily targets the muscles in the shoulders, back, and legs. It also helps improve overall coordination, explosive power, and grip str...

The Kick Out Sit exercise is a core-strengthening movement that targets the lower abs, obliques, and hip flexors. This exercise is a great way to improve stability and balance while also toning and de...

The Leg Up Hamstring Stretch exercise is a dynamic stretch that primarily targets the hamstrings, but also works the lower back, glutes, and calves. This stretch can help improve flexibility, reduce m...

The Lever Kneeling Leg Curl is a strength training exercise that primarily targets the hamstrings. It is typically done on a lever kneeling leg curl machine where the individual kneels on a platform w...

The Lever Lying Curl - Single Leg exercise is a variation of the traditional lying leg curl that targets the hamstrings, glutes, and lower back muscles. This exercise is performed using a lever machin...

The Lever Lying Leg Curl is a strength training exercise that targets the muscles in the back of the thighs, specifically the hamstrings. This exercise is typically performed using a Lever Lying Leg C...

The Lever Reverse Hyperextension is an exercise that targets the lower back, glutes, and hamstrings. It involves lying face down on a bench or platform and allowing the legs to extend downward, while ...

The Lever Seated Leg Curl exercise is a strength training exercise that targets the hamstring muscles. It is usually performed using a leg curl machine with a lever system. Step-by-step instructions ...

The Lever Seated Leg Curl - Single Leg exercise is a strength training exercise that primarily targets the hamstrings, but also works the glutes and calves. It is performed using a lever machine where...

The Lever Seated Leg Press is a resistance exercise that targets the quadriceps, hamstrings, and glutes. It is done using a lever machine with a seat and a weighted sled that moves along a track. Ste...

The Power Clean is a dynamic exercise that involves lifting a barbell from the floor to shoulder height in one explosive motion. It primarily targets the muscles of the lower body, including the quadr...

The Power Snatch is an Olympic weightlifting movement that involves explosively lifting a weighted barbell from the ground to overhead in one fluid motion. It primarily targets the muscles in the back...

The Reclining Big Toe Pose With Rope is a yoga exercise that helps to stretch and open up the hamstrings, hips, and lower back. It can also help improve balance and flexibility. To perform the Reclin...

The Reverse Hyper On Flat Bench exercise is a variation of the reverse hyperextension that targets the lower back, glutes, and hamstrings. This exercise is typically performed on a flat bench instead ...

The Reverse Lunge is a lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It also helps improve balance and stability. To perform a Reverse Lunge, follow these step-by-s...

The Reverse Lunge With Rotation is a compound exercise that targets multiple muscles in the lower body, core, and shoulders. It helps improve balance, stability, and coordination while also increasing...

The Runners Stretch is a dynamic stretching exercise that targets the hamstrings, calves, hip flexors, and quadriceps. It is a great way to increase flexibility and improve overall performance for run...

Seated Wide Angle Pose Sequence is a yoga pose that stretches the inner thighs, groins, and hamstrings. It also helps to improve flexibility in the spine and open the hips. Here is a step-by-step guid...

The Self Assisted Inverse Leg Curl exercise is a lower body strengthening exercise that targets the hamstrings and glutes. This exercise can be done at home with minimal equipment and is a great way t...

The Self Assisted Inverse Leg Curl (On Floor) exercise is a bodyweight exercise that targets the hamstrings, glutes, and lower back. It is a great exercise to strengthen and tone the muscles in the ba...

The Single Leg Glute Bridge is an exercise that specifically targets and strengthens the glute muscles in the body. It is a variation of the traditional glute bridge exercise where only one leg is use...

The Single Leg Platform Slide is a lower body exercise that targets the glutes, hamstrings, and quadriceps. It requires a platform or slider to perform the movement. Step by step instructions: 1. Beg...

The Single Leg Romanian Deadlift (RDL) is a unilateral lower body exercise that focuses on the hamstrings, glutes, and lower back. It also helps improve balance and stability. To perform the Single L...

The Sled 45° Leg Wide Press exercise is a lower body workout that primarily targets the quadriceps, hamstrings, glutes, and inner thighs. This exercise is done using a sled machine that allows for res...

The Sled Closer Hack Squat is a variation of the traditional hack squat exercise that involves using a sled instead of a weighted machine. This exercise primarily targets the quadriceps, hamstrings, a...

The Sled Hack Squat is a variation of the traditional hack squat exercise that utilizes a sled attachment on a hack squat machine. This exercise primarily targets the quadriceps, hamstrings, and glute...

The Smith Squat is a strength training exercise that targets the quadriceps and glutes. It is performed using a Smith machine, which is a weightlifting apparatus that consists of a barbell attached to...

The Spider Lunge exercise is a dynamic stretching exercise that targets the hip flexors, hamstrings, and glutes. It is great for improving hip mobility and flexibility. To perform the Spider Lunge ex...

The Squat To Alternate Leg Kickback exercise is a compound move that targets the muscles of the lower body, including the glutes, hamstrings, and quadriceps, as well as the core. To perform the Squat...

Using a stairmaster or equivelant machine.

The Standing Hamstring And Calf Stretch With Strap is a stretching exercise that helps improve flexibility in the hamstrings and calves. It is especially beneficial for individuals who have tightness ...

The Standing Single Leg Curl is an exercise that targets the hamstring muscles in the back of the thigh. It helps to improve strength, stability, and balance in the legs. To perform the Standing Sing...

The Star Jump exercise, also commonly known as the Jumping Jack, is a full-body exercise that targets various muscle groups while boosting cardiovascular endurance. It involves jumping and spreading b...

The Tire Flip exercise is a functional strength and conditioning exercise that involves flipping a heavy tire over multiple times. It is commonly used by athletes, powerlifters, and strongman competit...

Walking is a low impact aerobic exercise that can be easily incorporated into a daily routine. It has numerous health benefits, including improving cardiovascular fitness, boosting mood, and increasin...

The Weighted Hyperextension on Stability Ball is a challenging exercise that targets the lower back, glutes, and hamstrings while also engaging the core muscles for stability. To perform the Weighted...

The World's Greatest Stretch is a dynamic stretching exercise that targets multiple muscle groups in the body. It is a great full-body stretch that can improve flexibility, mobility, and range of moti...

The Zercher Deadlift is a variation of the traditional deadlift where the barbell is held in the crook of the elbows in front of the body rather than in the hands. This variation places more emphasis ...