Exercise Library — Page 13
Corrective drills, assessment tests, compound lifts and gym exercises. Each entry lists its target muscles, equipment, type and difficulty.
Compound Lifts
Stability Ball Overhead Walking Lunge
Quadriceps
Intermediate Stability Ball
accessory
Bodyweight Lateral Bench Jump
Gluteus Maximus, Gluteus Medius
Beginner Bodyweight
Compound Lifts
Single Arm Dumbbell Front Rack Squat
Quadriceps
Intermediate Dumbbell
Compound Lifts
Slider Single Arm Dumbbell Front Rack Reverse Lunge
Quadriceps
Intermediate Sliders
Compound Lifts
Cable Prone Hamstring Curl
Hamstrings
Intermediate Cable
Compound Lifts
Cable Standing Single Leg Hamstring Curl
Hamstrings
Intermediate Cable
Compound Lifts
Bodyweight Nordic Hamstring Curl
Hamstrings
Advanced Bodyweight
Compound Lifts
Superband Assisted Pistol Squat
Quadriceps
Elite Resistance Band
Compound Lifts
Single Arm Kettlebell Overhead Squat
Quadriceps
Intermediate Kettlebell
Compound Lifts
Stability Ball Hamstring Curl
Hamstrings
Intermediate Stability Ball
Compound Lifts
Slider Hamstring Curl
Hamstrings
Intermediate Sliders
Compound Lifts
Slider Dumbbell Goblet Reverse Lunge
Quadriceps
Beginner Sliders
Compound Lifts
Stability Ball Single Leg Hamstring Curl
Hamstrings
Intermediate Stability Ball
Compound Lifts
Double Dumbbell Suitcase Lateral Lunge
Quadriceps
Intermediate Dumbbell
Compound Lifts
Single Arm Landmine Shoulder Press
Deltoids
Intermediate Barbell
Compound Lifts
Single Arm Landmine Half Kneeling Shoulder Press
Deltoids
Intermediate Barbell
Compound Lifts
Single Arm Landmine Tall Kneeling Shoulder Press
Deltoids
Intermediate Barbell
Compound Lifts
Single Arm Landmine Meadows Row
Latissimus Dorsi, Rhomboids
Advanced Barbell
Compound Lifts
Single Arm Landmine Z Press
Deltoids
Intermediate Barbell
isolation
Cable Seated Bicep Curl
Biceps Brachii
Beginner Cable
isolation
Single Arm Dumbbell Seated Concentration Curl
Biceps Brachii
Intermediate Dumbbell
isolation
Alternating Double Dumbbell Incline Bench Bicep Curl
Biceps Brachii
Intermediate Dumbbell
isolation
Single Arm Suspension Bicep Curl
Biceps Brachii
Intermediate Suspension Trainer
Compound Lifts
Single Arm Landmine Thruster
Deltoids
Intermediate Barbell
isolation
Single Arm Dumbbell Seated Cuban Press
Deltoids
Intermediate Dumbbell
Compound Lifts
Single Arm Barbell Overhead Press
Deltoids
Intermediate Barbell
core-stability
Slider Knee Tuck
Core
Intermediate Sliders
Compound Lifts
Suspension Atomic Push Up
Pectoralis Major, Pectoralis Minor
Beginner Suspension Trainer
core-stability
Suspension Pike
Core
Intermediate Suspension Trainer
Compound Lifts
Stability Ball Bent Knee Reverse Hyperextension
Gluteus Maximus, Gluteus Medius
Intermediate Stability Ball
core-stability
Parallette Tuck L Sit
Core
Advanced Bodyweight
Compound Lifts
Parallette Close Grip Push Up
Triceps Brachii
Beginner Bodyweight
core-stability
Parallette Single Leg L Sit
Core
Advanced Bodyweight
rotational
Stability Ball Windshield Wiper
Core
Intermediate Stability Ball
core-stability
Stability Ball Tall Kneeling Balance
Core
Intermediate Stability Ball
rotational
Stability Ball Oblique Crunch
Core
Intermediate Stability Ball
core-stability
Single Arm Kettlebell Turkish Sit Up
Core
Intermediate Kettlebell
core-stability
Single Arm Dumbbell Turkish Sit Up
Core
Intermediate Dumbbell
core-stability
Single Arm Landmine Turkish Sit Up
Core
Intermediate Barbell
Compound Lifts
Single Arm Kettlebell Front Rack Squat
Quadriceps
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Front Rack Contralateral Split Squat
Quadriceps
Intermediate Kettlebell
loaded-carry
Single Arm Kettlebell Front Rack Carry
Core
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Front Rack Alternating Cossack Squat
Quadriceps
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Squat Clean
Gluteus Maximus, Gluteus Medius
Elite Kettlebell
Compound Lifts
Parallette Archer Push Up
Pectoralis Major, Pectoralis Minor
Beginner Bodyweight
Compound Lifts
Parallette Wide Push Up
Pectoralis Major, Pectoralis Minor
Beginner Bodyweight
isolation
Single Arm Cable Front Raise
Deltoids
Beginner Cable
isolation
Kettlebell Bottoms Up Horn Grip Standing Bicep Curl
Biceps Brachii
Intermediate Kettlebell
loaded-carry
Single Arm Kettlebell Bottoms Up Front Rack Carry
Core
Intermediate Kettlebell
core-stability
Single Arm Suspension Chest Press
Pectoralis Major, Pectoralis Minor
Intermediate Suspension Trainer
isolation
Single Arm Cable Bicep Curl
Biceps Brachii
Beginner Cable
Compound Lifts
Single Arm Cable Shotgun Row
Latissimus Dorsi, Rhomboids
Intermediate Cable
core-stability
Ring Shoulder Stand
Deltoids
Intermediate Gymnastic Rings
core-stability
Ring Strap Handstand
Deltoids
Intermediate Gymnastic Rings
core-stability
Ring Handstand
Deltoids
Intermediate Gymnastic Rings
Compound Lifts
Ring Bulgarian Handstand Push Up
Deltoids
Advanced Gymnastic Rings
Compound Lifts
Ring Strap Handstand Push Up
Deltoids
Beginner Gymnastic Rings
Compound Lifts
Ring Freestanding Handstand Push Up
Deltoids
Beginner Gymnastic Rings
Compound Lifts
Parallette L Sit To Bent Arm Press Handstand
Deltoids
Advanced Bodyweight
Compound Lifts
Ring Bent Arm Bent Body Press Handstand
Deltoids
Intermediate Gymnastic Rings
Compound Lifts
Parallette L Sit To Straddle Press Handstand
Deltoids
Advanced Bodyweight
Compound Lifts
Parallette L Sit To Pike Press Handstand
Deltoids
Advanced Bodyweight
core-stability
Parallette Straddle L Sit
Core
Advanced Bodyweight
Compound Lifts
Ring Skin The Cat
Deltoids
Intermediate Gymnastic Rings
core-stability
Ring Tuck Back Lever
Core
Intermediate Gymnastic Rings
core-stability
Ring Advanced Tuck Back Lever
Core
Intermediate Gymnastic Rings
core-stability
Ring Straddle Back Lever
Core
Intermediate Gymnastic Rings
core-stability
Ring Full Back Lever
Core
Intermediate Gymnastic Rings
Compound Lifts
Ring Back Lever Pullout
Core
Intermediate Gymnastic Rings
Compound Lifts
Ring German Hang Pullout
Core
Intermediate Gymnastic Rings
core-stability
Ring Tuck Front Lever
Core
Intermediate Gymnastic Rings
core-stability
Ring Advanced Tuck Front Lever
Core
Intermediate Gymnastic Rings
core-stability
Ring Straddle Front Lever
Core
Intermediate Gymnastic Rings
core-stability
Ring Full Front Lever
Core
Intermediate Gymnastic Rings
core-stability
Ring Inverted Hang
Core
Intermediate Gymnastic Rings
core-stability
Single Arm Barbell Kneeling Rollout
Core
Intermediate Barbell
Compound Lifts
Ring Tuck Front Lever Pull Up
Latissimus Dorsi, Rhomboids
Intermediate Gymnastic Rings
Compound Lifts
Ring Full Front Lever Pull Up
Latissimus Dorsi, Rhomboids
Intermediate Gymnastic Rings
Compound Lifts
Ring Row Feet Elevated
Latissimus Dorsi, Rhomboids
Intermediate Gymnastic Rings
Compound Lifts
Ring Bulgarian Row Feet Elevated
Latissimus Dorsi, Rhomboids
Advanced Gymnastic Rings
Compound Lifts
Ring L Sit Pull Up
Latissimus Dorsi, Rhomboids
Advanced Gymnastic Rings
Compound Lifts
Ring Bulgarian Pull Up
Latissimus Dorsi, Rhomboids
Advanced Gymnastic Rings
Compound Lifts
Ring Bulgarian L Sit Pull Up
Latissimus Dorsi, Rhomboids
Advanced Gymnastic Rings
Compound Lifts
Ring Push Up
Pectoralis Major, Pectoralis Minor
Beginner Gymnastic Rings
Compound Lifts
Single Arm Ring Push Up
Pectoralis Major, Pectoralis Minor
Beginner Gymnastic Rings
core-stability
Ring Support Hold
Core
Intermediate Gymnastic Rings
Compound Lifts
Ring L Sit Muscle Up
Latissimus Dorsi, Rhomboids
Elite Gymnastic Rings
Compound Lifts
Ring Strict Muscle Up
Latissimus Dorsi, Rhomboids
Elite Gymnastic Rings
Compound Lifts
Ring Chest Fly
Pectoralis Major, Pectoralis Minor
Intermediate Gymnastic Rings
isolation
Single Arm Barbell Bicep Curl
Biceps Brachii
Intermediate Barbell
Compound Lifts
Single Arm Dumbbell Power Snatch
Gluteus Maximus, Gluteus Medius
Elite Dumbbell
Compound Lifts
Single Arm Dumbbell Squat Snatch
Gluteus Maximus, Gluteus Medius
Elite Dumbbell
Compound Lifts
Single Arm Cable Single Leg Romanian Deadlift
Hamstrings
Intermediate Cable
Compound Lifts
Single Arm Kettlebell Contralateral Single Leg Romanian Deadlift
Hamstrings
Intermediate Kettlebell
Compound Lifts
Single Arm Kettlebell Bottoms Up Overhead Squat
Quadriceps
Intermediate Kettlebell
Compound Lifts
Single Arm Dumbbell Bench Press
Pectoralis Major, Pectoralis Minor
Intermediate Dumbbell
Want a personalized exercise program?
These exercises are building blocks. The real value is knowing which ones you need, in what order, and how they connect to your structural patterns. Start with a biomechanical assessment.
Start Your Assessment