Exercise Library — Page 18
Corrective drills, assessment tests, compound lifts and gym exercises. Each entry lists its target muscles, equipment, type and difficulty.
Compound Lifts
Bent-Over Split Squat With Optional Rack Support
Quadriceps
Intermediate Various
Compound Lifts
Cable Zercher Split Squat - Front Heel Elevated
Quadriceps
Advanced Cable
Compound Lifts
Supported Step-Up With Pronation Bias
Multiple Muscle Groups
Beginner Various
Compound Lifts
Supported Step-Down With Contralateral Load
Multiple Muscle Groups
Intermediate Various
Compound Lifts
Cable Single Leg Step-Down With Ipsilateral Load
Multiple Muscle Groups
Intermediate Cable
Compound Lifts
Single Leg Kickstand Hinge With Rack Support
Multiple Muscle Groups
Intermediate Various
Compound Lifts
Wall-Referenced Kickstand Hinge With Ipsilateral Load
Multiple Muscle Groups
Intermediate Various
Compound Lifts
Kickstand Hinge With Bilateral Offset Load
Multiple Muscle Groups
Intermediate Various
Compound Lifts
Wall-Referenced Kickstand Hinge - Contralateral Load
Multiple Muscle Groups
Intermediate Various
Compound Lifts
Ssb Bilateral Squat With Optional Heel Elevation
Quadriceps
Intermediate Various
Compound Lifts
Hatfield Bilateral Squat With Optional Heel Elevation
Quadriceps
Intermediate Various
Compound Lifts
Barbell Front Squat - Heels Elevated
Quadriceps
Advanced Barbell
Compound Lifts
Barbell High Bar Back Squat - Heels Elevated
Quadriceps
Intermediate Barbell
Compound Lifts
Barbell Zercher Squat - Heels Elevated
Quadriceps
Advanced Barbell
Compound Lifts
Trap Bar Staggered-Stance Deadlift With Toe Elevation
Hamstrings
Intermediate Various
Compound Lifts
Trap Bar Staggered-Stance Deadlift With Rear Heel Elevation
Hamstrings
Intermediate Various
accessory
Sidelying Glute Max
Multiple Muscle Groups
Intermediate Various
accessory
Single Leg Pronation Isometric With Wall Support
Multiple Muscle Groups
Intermediate Various
accessory
Hauser Pronation Isometric With Toe-Up Focus
Multiple Muscle Groups
Intermediate Various
accessory
All Four Posterior Hip Capsule Stretch
Multiple Muscle Groups
Intermediate Various
accessory
Standing Posterior Hip Capsule Stretch
Multiple Muscle Groups
Intermediate Various
Compound Lifts
Sidelying Adductor Pullback
Adductors
Intermediate Various
Compound Lifts
Dumbbell Rear Delt Fly In Sidelying
Pectoralis Major, Pectoralis Minor
Intermediate Dumbbell
Compound Lifts
Bent-Over Cable Rear Delt Fly With Bench Support
Pectoralis Major, Pectoralis Minor
Beginner Cable
Compound Lifts
Cable Lat Pull-In On Incline Bench
Latissimus Dorsi, Rhomboids
Intermediate Cable
Compound Lifts
Cable Lat Pulldown In Active Shoulder Flexion Range
Latissimus Dorsi, Rhomboids
Beginner Cable
Compound Lifts
Hatfield Split Squat With Optional Heel Elevation
Quadriceps
Intermediate Various
isolation
Single Arm Spider Curl With Contralateral Reach
Biceps Brachii
Intermediate Various
isolation
Bilateral Spider Curl
Biceps Brachii
Intermediate Various
isolation
Bilateral DB Lateral Raise
Deltoids
Intermediate Dumbbell
Compound Lifts
Push-Up With Optional DB Hold
Pectoralis Major, Pectoralis Minor
Beginner Dumbbell
Compound Lifts
Offset Push-Up With Hand Elevation
Pectoralis Major, Pectoralis Minor
Beginner Bodyweight
Compound Lifts
Incline Push-Up With Optional Offset
Pectoralis Major, Pectoralis Minor
Beginner Bodyweight
accessory
Seated Bent-Over Posterior Expansion
Multiple Muscle Groups
Intermediate Various
Compound Lifts
Split Stance Landmine Press With Ipsilateral Load
Multiple Muscle Groups
Intermediate Various
Compound Lifts
Trap Bar Bilateral Deadlift (no Elevation)
Hamstrings
Intermediate Various
isolation
45 Degree Hip Extension
Gluteus Maximus, Gluteus Medius
Intermediate Various
isolation
45 Degree Hip Extension With Plate Hold
Gluteus Maximus, Gluteus Medius
Intermediate Various
Compound Lifts
DB Bench Press With Bilateral Load
Pectoralis Major, Pectoralis Minor
Intermediate Dumbbell
Compound Lifts
Staggered Stance Deadlift With Bilateral Offset Load
Hamstrings
Intermediate Various
isolation
Single Arm Overhead Cable Triceps Extension
Triceps Brachii
Beginner Cable
accessory
Slider Bodysaw
Core
Intermediate Various
Compound Lifts
Reverse Lunge With Rack Support
Quadriceps
Intermediate Various
Compound Lifts
Split Stance Landmine Press With Yielding Bias
Multiple Muscle Groups
Intermediate Various
Compound Lifts
Split Stance Landmine Press With Propulsive Bias
Multiple Muscle Groups
Intermediate Various
Compound Lifts
Inverted Hanging Breathing - Off Bench Or Step
Multiple Muscle Groups
Intermediate Various
Compound Lifts
Split Squat With Bilateral Offset Load
Quadriceps
Intermediate Various
accessory
Cross-Connect Matrix Warm-Up
Multiple Muscle Groups
Intermediate Various
isolation
Seated Single Leg Hamstring Curl
Hamstrings
Intermediate Various
isolation
Crotch Lateral Raise
Deltoids
Intermediate Various
accessory
All Four Belly Lift With Alternating Trunk Rotation
Multiple Muscle Groups
Intermediate Various
accessory
Sidelying Grounding
Multiple Muscle Groups
Intermediate Various
isolation
Back Extension
Latissimus Dorsi, Rhomboids
Intermediate Various
accessory
Band Seated Hip Abduction
Gluteus Maximus, Gluteus Medius
Intermediate Resistance Band
Compound Lifts
Barbell Box Squat
Quadriceps
Intermediate Barbell
accessory
Cable Standing Hip Abduction
Gluteus Maximus, Gluteus Medius
Intermediate Cable
accessory
Donkey Kickback
Gluteus Maximus, Gluteus Medius
Intermediate Various
Compound Lifts
Enhanced-eccentric Machine Seated Hip Abduction
Gluteus Maximus, Gluteus Medius
Beginner Machine
accessory
Knee-banded Clam
Gluteus Maximus, Gluteus Medius
Intermediate Resistance Band
loaded-carry
Lateral Band Walk
Gluteus Maximus, Gluteus Medius
Intermediate Resistance Band
isolation
Lying Leg Curl
Hamstrings
Beginner Various
Compound Lifts
Machine Seated Hip Abduction
Gluteus Maximus, Gluteus Medius
Beginner Machine
Compound Lifts
Pistol Squat
Quadriceps
Elite Various
isolation
Reverse Hyperextension
Latissimus Dorsi, Rhomboids
Intermediate Various
Compound Lifts
Reverse Lunge
Quadriceps
Intermediate Various
Compound Lifts
Romanian Deadlift With Band
Hamstrings
Intermediate Various
isolation
Rounded-back 45° Hyperextension
Latissimus Dorsi, Rhomboids
Intermediate Various
Compound Lifts
Smith Machine Sumo Squat
Quadriceps
Beginner Machine
isolation
Seated Calf Raise
Gastrocnemius, Soleus
Intermediate Various
Compound Lifts
Stiff Leg Deadlift
Hamstrings
Intermediate Various
isolation
Swiss Ball Leg Curl
Hamstrings
Beginner Various
Compound Lifts
Sumo Deadlift
Hamstrings
Intermediate Various
Compound Lifts
1 Arm Lat Pull-in
Latissimus Dorsi, Rhomboids
Intermediate Various
isolation
1-Arm Bottom-Half Overhead Cable Tricep Extensions
Triceps Brachii
Beginner Cable
isolation
1-Arm DB Preacher Curl
Biceps Brachii
Intermediate Dumbbell
Compound Lifts
1-Arm Half Kneeling Lat Pulldown
Latissimus Dorsi, Rhomboids
Beginner Various
Compound Lifts
Bottom-Half DB Lat Pullover
Latissimus Dorsi, Rhomboids
Intermediate Dumbbell
Compound Lifts
Press-Around
Pectoralis Major, Pectoralis Minor
Intermediate Various
Compound Lifts
Cable Seated Elbows Out Row
Latissimus Dorsi, Rhomboids
Beginner Cable
isolation
Constant-tension Dumbbell Lateral Raise
Deltoids
Intermediate Dumbbell
Compound Lifts
Cable Flye 21s
Pectoralis Major, Pectoralis Minor
Beginner Cable
isolation
Dumbbell Lateral Raise
Deltoids
Intermediate Dumbbell
isolation
Dumbbell Pronated Curl
Biceps Brachii
Intermediate Dumbbell
accessory
EZ-Bar Modified Bicep 21's
Biceps Brachii
Intermediate Barbell
isolation
Lean-In Constant Tension DB Lateral Raise
Deltoids
Intermediate Dumbbell
isolation
Reverse Grip EZ Bar Curl
Biceps Brachii
Intermediate Barbell
Compound Lifts
Cable Seated Row
Latissimus Dorsi, Rhomboids
Beginner Cable
isolation
Dumbbell Front Raise
Deltoids
Intermediate Dumbbell
isolation
Dumbbell Hammer Curl
Biceps Brachii
Intermediate Dumbbell
isolation
Dumbbell Rear Delt Raise
Deltoids
Intermediate Dumbbell
Compound Lifts
High-to-low Face Pull
Deltoids
Intermediate Various
Compound Lifts
Seated Cable Facepull
Deltoids
Intermediate Cable
isolation
Supinated EZ Bar Curl
Biceps Brachii
Intermediate Barbell
isolation
Dumbbell Supinated Curl
Biceps Brachii
Intermediate Dumbbell
core-stability
Ab Wheel Rollout
Core
Advanced Various
Compound Lifts
Arnold Press
Deltoids
Intermediate Various
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.
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