Exercise Library — Page 24
Corrective drills, assessment tests, compound lifts and gym exercises. Each entry lists its target muscles, equipment, type and difficulty.
Compound Lifts
One Arm Cable Row
Latissimus Dorsi, Rhomboids
Intermediate Cable
Compound Lifts
Push Ups
Multiple Muscle Groups
Beginner Various
core-stability
Rope Crunches
abs
Intermediate Bodyweight
Compound Lifts
Seated BB Overhead Press
Deltoids
Intermediate Barbell
isolation
Standing DB Curls
Biceps Brachii
Intermediate Dumbbell
accessory
Bench +mini bands
Multiple Muscle Groups
Intermediate Resistance Band
Compound Lifts
Close Grip Incline Press
Pectoralis Major, Pectoralis Minor
Intermediate Various
Compound Lifts
Competition Deadlift
Latissimus Dorsi, Rhomboids
Intermediate Various
accessory
Competition Pause Bench
Multiple Muscle Groups
Intermediate Various
Compound Lifts
Competition Squat
Quadriceps
Intermediate Various
accessory
Feet Up Bench
Multiple Muscle Groups
Intermediate Various
isolation
GHR Back Extensions
Hamstrings
Intermediate Various
accessory
Paused Bench
Multiple Muscle Groups
Intermediate Various
Compound Lifts
Pin Press (chest level)
Multiple Muscle Groups
Intermediate Various
Compound Lifts
Pin Squat
Quadriceps
Intermediate Various
Compound Lifts
Pin Squat (pins set for full depth)
Quadriceps
Intermediate Various
accessory
Rep Bench (Touch and Go)
Multiple Muscle Groups
Intermediate Various
accessory
Touch and Go Bench
Multiple Muscle Groups
Intermediate Various
Compound Lifts
Wide Grip Seated Row (mimic bench movement)
Latissimus Dorsi, Rhomboids
Beginner Various
accessory
60 Sidelying Hamstring Tilts
Hamstrings
Intermediate Various
isolation
90 Alternating Triceps Extension
Triceps Brachii
Intermediate Various
isolation
90 Hip Lift with Extension Bias
Gluteus Maximus, Gluteus Medius
Intermediate Various
accessory
90 Hip Lift with Hemibridge
Gluteus Maximus, Gluteus Medius
Intermediate Various
accessory
90 Hip Lift with Internal Rotation
Gluteus Maximus, Gluteus Medius
Intermediate Various
accessory
90 Hip Lift with Thoracic Abduction
Gluteus Maximus, Gluteus Medius
Intermediate Various
Compound Lifts
90 Hip Lift with Wide Arm Pressdown
Gluteus Maximus, Gluteus Medius
Intermediate Various
Compound Lifts
90 Inverted Barbell Row Offset Reach
Latissimus Dorsi, Rhomboids
Intermediate Barbell
accessory
90 Rotation Stretch
Hip Complex
Intermediate Various
accessory
90 Sidelying Hamstring Tilts
Hamstrings
Intermediate Various
Compound Lifts
90 TRX Inverted Row
Latissimus Dorsi, Rhomboids
Intermediate Various
accessory
99% Miss This Key About Glute Bridges
Gluteus Maximus, Gluteus Medius
Beginner Various
accessory
Active Cervical Rotation Assessment
Hip Complex
Intermediate Various
accessory
Active Hip Abduction Assessment
Gluteus Maximus, Gluteus Medius
Intermediate Various
isolation
Active Hip Extension Assessment
Hip Complex
Intermediate Various
isolation
Active Hip Extension Right/Left
Hip Complex
Intermediate Various
isolation
Active Hip Extension Right (Posterior)
Hip Complex
Intermediate Various
isolation
Active Hip Extension Left (Posterior)
Hip Complex
Intermediate Various
accessory
Active Hip Flexion Assessment
Hip Complex
Intermediate Various
accessory
Active Shoulder Abduction in Sidelying
Gluteus Maximus, Gluteus Medius
Intermediate Various
accessory
Active Shoulder External Rotation Assessment
Hip Complex
Intermediate Various
accessory
Active Shoulder External Rotation in Low Flexion Assessment
Hip Complex
Intermediate Various
accessory
Active Shoulder Flexion
Multiple Muscle Groups
Intermediate Various
accessory
Active Shoulder Internal Rotation Assessment
Hip Complex
Intermediate Various
isolation
Active Straight Leg Raise Assessment
Multiple Muscle Groups
Intermediate Various
accessory
Active Supine Shoulder Abduction Assessment
Gluteus Maximus, Gluteus Medius
Intermediate Various
accessory
Active Trunk Rotation Assessment
Hip Complex
Intermediate Various
isolation
Adductor Hip Extension Lift in Sidelying
Hip Complex
Intermediate Various
Compound Lifts
All Four Breathing with Ball Push
Multiple Muscle Groups
Intermediate Various
Compound Lifts
All Four Posterior Mediastinal Expansion with Ball Push
Multiple Muscle Groups
Intermediate Various
Compound Lifts
Alternating Reverse Barbell Lunges
Quadriceps
Intermediate Barbell
Compound Lifts
Alternating Reverse Db Lunges
Quadriceps
Intermediate Dumbbell
Compound Lifts
Alternating Step Up Jumps
Quadriceps
Beginner Various
accessory
András Ivánchich shoulder adduction
Hip Complex
Intermediate Various
accessory
András Ivánchich shoulder flexion
Multiple Muscle Groups
Intermediate Various
accessory
Animal Strength Biceps
Biceps Brachii
Intermediate Various
accessory
Animal Strength Chest
Multiple Muscle Groups
Intermediate Various
accessory
Animal Strength Legs
Multiple Muscle Groups
Intermediate Various
accessory
Animal Strength Shoulders
Multiple Muscle Groups
Intermediate Various
accessory
Animal Strength Triceps
Triceps Brachii
Intermediate Various
accessory
Ankle Dorsiflexion Mobilization in Supine
Multiple Muscle Groups
Intermediate Various
Compound Lifts
Arm Arnold Press
Deltoids
Intermediate Various
accessory
Arm Bar Hang
Multiple Muscle Groups
Intermediate Various
accessory
Arm Line
Multiple Muscle Groups
Intermediate Various
Compound Lifts
Arm Push Press with Head Turn
Multiple Muscle Groups
Intermediate Various
accessory
Assault Bike with Nasal Breathing Warm Up
Multiple Muscle Groups
Intermediate Various
accessory
Automate Your Form Field Calculations
Multiple Muscle Groups
Intermediate Various
accessory
Back Leg Wedges
Multiple Muscle Groups
Intermediate Various
Compound Lifts
Back Squat Joaquin
Quadriceps
Intermediate Various
Compound Lifts
Back Squat Noe
Quadriceps
Intermediate Various
Compound Lifts
Band Assisted Alternating Step Ups
Quadriceps
Beginner Resistance Band
Compound Lifts
Band Pull Aparts
Deltoids
Beginner Resistance Band
Compound Lifts
Banded Face Pulls
Deltoids
Intermediate Resistance Band
Compound Lifts
Bar Hang Squat
Quadriceps
Intermediate Various
accessory
Barbell
Multiple Muscle Groups
Intermediate Barbell
Compound Lifts
Barbell Bent Rows
Latissimus Dorsi, Rhomboids
Intermediate Barbell
Compound Lifts
Barbell Dead Row
Latissimus Dorsi, Rhomboids
Intermediate Barbell
Compound Lifts
Barbell Hang Clean and Press
Multiple Muscle Groups
Elite Barbell
Compound Lifts
Barbell Hip Thrusts
Gluteus Maximus, Gluteus Medius
Intermediate Barbell
Compound Lifts
Barbell RDL's
Hamstrings
Intermediate Barbell
accessory
Barbell Rehab
Multiple Muscle Groups
Intermediate Barbell
Compound Lifts
Barbell Rows
Latissimus Dorsi, Rhomboids
Intermediate Barbell
accessory
Barbell Shrugs
Trapezius
Intermediate Barbell
core-stability
Bench Core 4 Breathing Matrix
Multiple Muscle Groups
Intermediate Various
accessory
Bench Posterior Expansion
Multiple Muscle Groups
Intermediate Various
accessory
Bench on Elbows
Multiple Muscle Groups
Intermediate Various
Compound Lifts
Benching
Multiple Muscle Groups
Intermediate Various
Compound Lifts
Bent Over Split Squat with Roller Reference
Quadriceps
Intermediate Various
Compound Lifts
Bent Over Stagger Stance Low Cable Press
Multiple Muscle Groups
Intermediate Cable
Compound Lifts
Bent Row Pin Pull Iso
Latissimus Dorsi, Rhomboids
Intermediate Various
accessory
Biceps Bar Breaker Iso
Biceps Brachii
Intermediate Various
accessory
Biceps Breakout Iso
Biceps Brachii
Intermediate Various
accessory
Bilateral Box Jump with Countermovement
Multiple Muscle Groups
Intermediate Various
accessory
Bilateral Hamstring Isometric Bridge on Foam Roller
Hamstrings
Intermediate Various
Compound Lifts
Bilateral KB Deadlift with Elevation
Latissimus Dorsi, Rhomboids
Intermediate Kettlebell
accessory
Bilateral Low Pogo Hops with Optional Modifications
Multiple Muscle Groups
Intermediate Various
accessory
Bodyweight Barbell OHP
Deltoids
Beginner Barbell
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