Exercise Library — Page 17
Corrective drills, assessment tests, compound lifts and gym exercises. Each entry lists its target muscles, equipment, type and difficulty.
Compound Lifts
Bulgarian Bag Back Rack Alternating Forward Lunge
Quadriceps
Advanced Various
Compound Lifts
Sandbag Front Rack Alternating Lateral Lunge
Quadriceps
Intermediate Various
Compound Lifts
Sandbag Front Rack Walking Lunge
Quadriceps
Intermediate Various
Compound Lifts
Sandbag Front Rack Alternating Forward Lunge
Quadriceps
Intermediate Various
Compound Lifts
Sandbag Front Rack Alternating Reverse Lunge
Quadriceps
Intermediate Various
Compound Lifts
Plate Overhead Walking Lunge
Quadriceps
Intermediate Weight Plate
Compound Lifts
Plate Overhead Alternating Forward Lunge
Quadriceps
Intermediate Weight Plate
Compound Lifts
Plate Overhead Alternating Reverse Lunge
Quadriceps
Intermediate Weight Plate
core-stability
Ring L Sit Hang
Core
Advanced Gymnastic Rings
core-stability
Single Arm Bar L Sit Hang
Core
Advanced Bodyweight
core-stability
Single Arm Ring L Sit Hang
Core
Advanced Gymnastic Rings
core-stability
Parallette L Sit Flutter Kicks
Core
Advanced Bodyweight
Compound Lifts
Resistance Band Chest Fly
Pectoralis Major, Pectoralis Minor
Intermediate Resistance Band
Compound Lifts
Resistance Band Low Row
Latissimus Dorsi, Rhomboids
Intermediate Resistance Band
isolation
Resistance Band Face Pull
Deltoids
Intermediate Resistance Band
isolation
Resistance Band Face Pull To Overhead Press
Deltoids
Intermediate Resistance Band
Compound Lifts
Single Arm Resistance Band Low Row
Latissimus Dorsi, Rhomboids
Intermediate Resistance Band
Compound Lifts
Single Arm Resistance Band Chest Press
Pectoralis Major, Pectoralis Minor
Intermediate Resistance Band
isolation
Resistance Band Reverse Grip Bicep Curl
Forearm Flexors, Forearm Extensors
Intermediate Resistance Band
isolation
Resistance Band Hammer Curl
Biceps Brachii
Intermediate Resistance Band
isolation
Resistance Band Alternating Hammer Curl
Biceps Brachii
Intermediate Resistance Band
Compound Lifts
Kettlebell Horn Grip Alternating Lateral Lunge
Quadriceps
Intermediate Kettlebell
Compound Lifts
Kettlebell Low Hold Alternating Lateral Lunge
Quadriceps
Intermediate Kettlebell
isolation
Resistance Band Cuban Press
Deltoids
Intermediate Resistance Band
isolation
Resistance Band Tall Kneeling Cuban Press
Deltoids
Intermediate Resistance Band
Compound Lifts
Stability Ball Feet Elevated Glute Bridge
Gluteus Maximus, Gluteus Medius
Beginner Stability Ball
core-stability
Suspension Mountain Climber
Core
Intermediate Suspension Trainer
isolation
Resistance Band Pull Apart
Deltoids
Beginner Resistance Band
isolation
Resistance Band Tall Kneeling Face Pull
Deltoids
Intermediate Resistance Band
Compound Lifts
Resistance Band Overhead Press
Deltoids
Intermediate Resistance Band
Compound Lifts
Resistance Band Alternating Overhead Press
Deltoids
Intermediate Resistance Band
core-stability
Ring Tuck L Sit
Core
Advanced Gymnastic Rings
core-stability
Ring Tuck L Sit Hang
Core
Advanced Gymnastic Rings
core-stability
Ring Support Mountain Climber
Core
Intermediate Gymnastic Rings
core-stability
Ring Mountain Climber
Core
Intermediate Gymnastic Rings
Compound Lifts
Sidelying Lateral Decompression With Breathing Focus
Multiple Muscle Groups
Intermediate Various
accessory
90/90 Lower Body Rolling On Foam Roller
Multiple Muscle Groups
Intermediate Various
accessory
90/90 Hip Lift With Active Ball Squeeze
Multiple Muscle Groups
Intermediate Various
accessory
Assault Bike With Nasal Breathing
Multiple Muscle Groups
Intermediate Various
Compound Lifts
Trap Bar Bilateral Deadlift With Toe Elevation
Hamstrings
Intermediate Various
Compound Lifts
Trap Bar Bilateral Deadlift With Heel Elevation
Hamstrings
Intermediate Various
accessory
Standing Lat Stretch
Latissimus Dorsi, Rhomboids
Intermediate Various
Compound Lifts
Seated Single-Arm Landmine Press With Contralateral Reach
Multiple Muscle Groups
Intermediate Various
isolation
Hooklying Triceps Extension
Triceps Brachii
Intermediate Various
Compound Lifts
Chest-Supported Alternating Row - Upper Back Focus
Latissimus Dorsi, Rhomboids
Intermediate Various
Compound Lifts
Chest-Supported Alternating Row - Lat Focus
Latissimus Dorsi, Rhomboids
Intermediate Various
Compound Lifts
Cable Zercher Squat With Heel Elevation
Quadriceps
Advanced Cable
Compound Lifts
DB Zercher Squat - Heels Elevated
Quadriceps
Advanced Dumbbell
Compound Lifts
DB Goblet Squat With Heels Elevated
Quadriceps
Beginner Dumbbell
Compound Lifts
Kb Front Rack Squat - Heels Elevated
Quadriceps
Intermediate Kettlebell
Compound Lifts
DB 1-Arm Supported Row On Bench
Latissimus Dorsi, Rhomboids
Intermediate Dumbbell
Compound Lifts
Short Seated Alternating Horizontal Cable Row (Lat Focus)
Latissimus Dorsi, Rhomboids
Beginner Cable
Compound Lifts
Long-Seated Alternating Row - Upper Back Focus
Latissimus Dorsi, Rhomboids
Beginner Various
Compound Lifts
Long-Seated Alternating Row - Lat Focus
Latissimus Dorsi, Rhomboids
Beginner Various
Compound Lifts
Chest-Supported Bilateral Row - Upper Back Focus
Latissimus Dorsi, Rhomboids
Intermediate Various
isolation
Seated Leg Extension
Quadriceps
Beginner Various
isolation
Seated Leg Extension With Hip Shift
Quadriceps
Beginner Various
isolation
Supine Deadbug With Alternating Leg Extension
Quadriceps
Beginner Various
isolation
Seated Hamstring Curl With Optional Low Reach
Hamstrings
Intermediate Various
isolation
Seated Hamstring Curl With Hip Shift
Hamstrings
Intermediate Various
isolation
TRX Hamstring Curls - Ball Between Knees
Hamstrings
Intermediate Various
Compound Lifts
Single Leg Leg Press With Narrow Stance
Quadriceps
Beginner Machine
Compound Lifts
Single Leg Leg Press With Wide Stance
Quadriceps
Beginner Machine
Compound Lifts
Bilateral Leg Press - Narrow Stance
Quadriceps
Beginner Machine
Compound Lifts
Bilateral Leg Press - Wide Stance
Quadriceps
Beginner Machine
Compound Lifts
Seated Alternating Cable Chest Press
Pectoralis Major, Pectoralis Minor
Intermediate Cable
Compound Lifts
DB Incline Bench Press With Bilateral Load
Pectoralis Major, Pectoralis Minor
Intermediate Dumbbell
Compound Lifts
Incline Alternating DB Bench Press With Wall Reference
Pectoralis Major, Pectoralis Minor
Intermediate Dumbbell
Compound Lifts
Alternating DB Arnold Press With Wall Reference
Deltoids
Intermediate Dumbbell
Compound Lifts
Alternating DB Bench Press - Hooklying Position
Pectoralis Major, Pectoralis Minor
Intermediate Dumbbell
Compound Lifts
Alternating DB Bench Press - Feet Elevated
Pectoralis Major, Pectoralis Minor
Intermediate Dumbbell
Compound Lifts
Alternating DB Bench Press
Pectoralis Major, Pectoralis Minor
Intermediate Dumbbell
Compound Lifts
Alternating Incline DB Bench Press - Feet Elevated
Pectoralis Major, Pectoralis Minor
Intermediate Dumbbell
isolation
90/90 Alternating Triceps Extension
Triceps Brachii
Intermediate Various
isolation
Cable Cross-Body Triceps Extension
Triceps Brachii
Beginner Cable
isolation
Bent-Over Triceps Extension With Optional Pistol Grip
Triceps Brachii
Intermediate Various
isolation
Supine Weighted Triceps Curl (extension Biased)
Triceps Brachii
Intermediate Various
isolation
Hooklying Cable Biceps Curl
Biceps Brachii
Beginner Cable
isolation
Cable Biceps Curl With Humeral Extension
Biceps Brachii
Beginner Cable
Compound Lifts
Deep Squat Bicep Curl
Quadriceps
Intermediate Various
isolation
Respiratory Preacher Curl
Biceps Brachii
Intermediate Various
isolation
DB Preacher Curl With Roller Support
Biceps Brachii
Intermediate Dumbbell
isolation
Hooklying Lateral Raise With Cuff Attachment
Deltoids
Intermediate Various
Compound Lifts
Lateral Kickstand Hinge With Toe Elevation
Multiple Muscle Groups
Intermediate Various
Compound Lifts
Lateral Kickstand Hinge With Heel Elevation
Multiple Muscle Groups
Intermediate Various
Compound Lifts
Cable Lateral Raise With Lateral Compression
Deltoids
Intermediate Cable
isolation
Cable X-Cross Lateral Raise
Deltoids
Beginner Cable
isolation
Hooklying Cable Y-Raise
Deltoids
Beginner Cable
Compound Lifts
Rear Foot Elevated Split Squat With Hinge Focus
Quadriceps
Intermediate Various
Compound Lifts
Rfe Split Squat With Bilateral Offset Load
Quadriceps
Intermediate Various
Compound Lifts
Rear Foot Elevated Split Squat With Ipsilateral Load
Quadriceps
Intermediate Various
Compound Lifts
Rear Foot Elevated Split Squat With Contralateral Load
Quadriceps
Intermediate Various
Compound Lifts
Cable-Assisted Split Squat With Ipsilateral Load
Quadriceps
Beginner Cable
Compound Lifts
Cable-Assisted Split Squat With Bilateral Load
Quadriceps
Beginner Cable
Compound Lifts
Cable-Assisted Split Squat With Contralateral Load
Quadriceps
Beginner Cable
Compound Lifts
Front Heel Elevated Split Squat - Contralateral Load
Quadriceps
Intermediate Various
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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.
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