Exercise Database

Side-Lying Hip Abduction

Side-lying hip abduction is a simple yet effective exercise for targeting the muscles of the outer thighs (abductors), including the gluteus medius and minimus. Begin by lying on your side on a mat or other comfortable surface. Ensure your body is in a straight line from head to heels. Prop yourself up on your bottom elbow, which should be directly beneath your shoulder. Your forearm should be perpendicular to your body, with your hand resting on the mat for support. Stack your legs on top of each other, keeping them straight. Your top hand can rest on your hip or the floor in front of you for added support and stability. Activate your core muscles by drawing your navel toward your spine. This helps stabilize your torso throughout the exercise. Keeping your leg straight, slowly lift your top leg upward as high as you comfortably can without rotating your hips backward or leaning backward. Focus on using the muscles on the side of your hip (abductors) to lift your leg, rather than using momentum or swinging motions. Lift your leg in a slow, controlled manner, feeling the muscles on the side of your hip working to raise the leg. Avoid lifting your leg too high, as this can compromise your form and lead to strain on your lower back. At the top of the movement, pause briefly and squeeze the muscles on the side of your hip to maximize muscle engagement. Slowly lower your leg back down to the starting position, returning to the side-lying position with both legs stacked on top of each other. Keep the movement controlled, and avoid letting your leg drop too quickly or bounce off the mat. Perform the side-lying hip abduction for the desired number of repetitions on one side before switching to the other side.

Barbell Seated Tricep Extension

The barbell seated overhead triceps extension exercise uses a barbell to isolate the triceps. Steps : 1.) Start by sitting on a short back chair with your feet firmly placed on the floor and your back straight. 2.) Grab an EZ, Curl bar or barbell with a grip about 6 inches apart. 3.) Raise the bar to arms length above your head and then lower the bar in an arc towards the floor behind your head. 4.) Hold this position for a count. 5.) Return to starting position and repeat for as many reps and sets as desired.

Dumbbell Single-Leg Cobra

Steps : 1.) Start by standing up straight with a dumbbell in each hand at your sides. 2.) Slowly raise one foot off of the floor so that it is about a few inches off of the floor, then lean forward keeping your arms straight and your shoulders flexed above your head. 3.) As you continue to lean forward, rotate your hands behind you slowly in an arc movement until you feet tension on your shoulders. 4.) Return back to the starting position, switch legs and repeat for as many reps and sets as desired.

Barbell Seated Press

Steps : 1.) Start seated at either the end of a flat bench or bench press set-up with your feet on the floor in front of you, holding a weighted dumbbell in front of your chest at shoulder level. 2.) Slowly elevate the barbell up and above your head, squeezing your shoulders on the push up, and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Around the World

Steps : 1.) To begin this exercise; start off laying flat down on a bench holding a dumbbell in each hand next to your thighs with palms facing up. 2.) Take the dumbbells and create a semi-circle by rotating them up over your head with the motion staying parallel. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Bodyweight Rear Lunge

Steps : 1.) Start by standing up straight with a slight bend in your knees and arms at your sides. 2.) Step behind you with one of your legs while maintaining your balance and squat down through your hips. 3.) Lower yourself down towards the ground so that your front knee is parallel with the ground and hold for a count. 4.) Return back up to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Standing Curl

Steps : 1.) Start by standing in front of a low pulley machine with a straight bar attached to it. 2.) Keeping your knees bent and back straight, grasp the bar with an underhand grip with your arms and hands extended. 3.) Make sure that you keep your upper arms tight up against your body and then slowly curl the bar up towards your chest until you feel tension on your biceps. 4.) Hold this position for a few seconds and then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Kettlebell Front Squat

Steps : 1.) To begin this exercise; start off by clean pressing two kettlebells to your shoulders. 2.) Then squat down as low as you can as in a normal full squat and hold down for a few seconds when you reach the bottom. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Pendlay Row

Performing a Pendlay row involves several steps to ensure proper form and effectiveness: Begin by standing with your feet about shoulder-width apart, knees slightly bent, and your torso angled forward at around 45 degrees. Hold a barbell with an overhand grip (palms facing down), slightly wider than shoulder-width apart. Your arms should be fully extended and perpendicular to the floor. Engage your core muscles to stabilize your spine and maintain a flat back throughout the movement. Keep your chest up and your shoulders down and back to avoid rounding or hunching forward. With controlled movement, pull the barbell up towards your lower chest by retracting your shoulder blades and bending your elbows. Keep the bar close to your body throughout the movement to maximize back engagement. Hold and Squeeze: Once the barbell reaches your lower chest, hold the position for a brief moment and focus on squeezing your back muscles to maximize contraction. Lower the barbell back down to the starting position in a controlled manner, fully extending your arms without allowing the weight to touch the ground. Perform the desired number of repetitions while maintaining proper form and control over the weight.

Extended Arm Child Pose

Steps : 1.) Start off with placing your hands and knees on the floor keeping your feet extended and hands underneath your shoulders. 2.) Take your right hand and place it underneath your left and slowly sit back onto your heels. 3.) Move your head forward in the direction of your stretch and hold this position for 5 to 10 breaths. 4.) Return back to the starting position and repeat with the opposite side.

Box Jumps

Box jumps are a popular plyometric exercise that can help improve explosive power, lower body strength, and overall athleticism. Select a sturdy box or platform that is appropriate for your fitness level. Beginners might start with a lower height and gradually increase it as they become more comfortable and stronger. Make sure the box is stable and won't slide when you land on it. Start by standing in front of the box with your feet shoulder-width apart, toes pointing forward. Bend your knees slightly and engage your core muscles. Keep your chest up and your back straight throughout the movement. Swing your arms back for momentum as you prepare to jump. Explosively extend your hips, knees, and ankles as you jump upwards. Swing your arms forward and upward to help propel yourself higher. Aim to land softly on the box with both feet at the same time, using your knees to absorb the impact. Land in a squat position with your knees bent, ensuring your entire foot is on the box and your weight is evenly distributed. Maintain balance and control upon landing. Step down carefully from the box rather than jumping down to reduce the risk of injury. You can step down one foot at a time or both feet simultaneously, depending on your preference and comfort level. Start with a manageable number of repetitions and sets based on your fitness level. As you become more proficient and stronger, you can gradually increase the number of repetitions and sets. Allow adequate rest between sets to prevent fatigue and maintain proper form. Listen to your body and avoid overtraining. Once you've mastered box jumps at a certain height, you can challenge yourself by increasing the height of the box or adding variations such as single-leg box jumps or lateral box jumps.

Barbell JM Press

Steps : 1.) To begin this exercise; start off placing your back flat upon a bench and position yourself just as if you were to perform a close grip bench press. 2.) The most important part is to make sure that the bar is above the upper part of your chest. 3.) The lower the bar down towards your chest just as if you were performing a lying triceps extension. 4.) Then use your triceps to push the bar back up into position. 5.) Repeat this exercise for as many repetitions as needed.

Cobra

Steps : 1.) Start by laying face down on the floor (prone position) with your arms by your sides. 2.) Squeeze your glutes lifting your chest off of the floor with your arms behind you and thumbs pointed towards the ceiling. 3.) While in the elevated position, pause and hold for a few moments then return back to the starting position. 4.) Repeat for as many reps and sets desired.

Kettlebell Farmer's Carry

The kettlebell farmer's carry is a simple yet effective exercise for developing grip strength, core stability, and overall strength. Stand upright with your feet shoulder-width apart. Place a kettlebell on the ground next to each foot. Engage your core muscles to stabilize your spine. Imagine drawing your belly button in towards your spine. Bend at the hips and knees, maintaining a flat back and neutral spine. Reach down and grip the handles of the kettlebells firmly. With a strong grip and engaged core, lift the kettlebells off the ground simultaneously. Keep your shoulders back and down, and avoid rounding your upper back. Once the kettlebells are lifted, stand up tall with your shoulders pulled back. Hold the kettlebells by your sides with your arms fully extended. Begin to walk forward in a controlled manner. Take short, quick steps while keeping your posture tall and your core tight. Focus on maintaining an even pace and avoiding excessive swaying or leaning to either side. Keep your shoulders square and level throughout the exercise. Engage your core muscles to prevent excessive side-to-side movement. Focus on gripping the handles of the kettlebells tightly throughout the carry. Continue walking for a predetermined distance or time, depending on your fitness level and goals. If you're new to the exercise, start with shorter distances and gradually increase as you become more comfortable and stronger. Once you've completed the desired distance or time, carefully lower the kettlebells back to the ground.

Cable Standing Leg Curl

The standing leg curl exercise works the hamstring as well as the muscles on the back of the thighs. Steps : 1.) Start off standing at a leg curl machine adjust the rear footpad so it is just above your ankle. 2.) Grasp the handles of the machine for support and draw your abs in. 3.) Raise your foot up towards your back slowly in a controlled motion. 4.) Return to the starting position and change legs. 5.) Repeat for as many reps and sets as desired.

Decline Bench Weighted Twist

Steps : 1.) Start by laying with your back flat on a decline bench holding a weight plate or dumbbell to your chest and placing your feet underneath the padded foot rests. 2.) While keeping your back straight, slowly lean up so that your back creates a 90-degree angle with the bench and push the weight out directly in front of you. 3.) Begin by twisting at your mid section bringing the weight over to one side until you feel a stretch in your abs, then return back to the starting position and repeat in the opposite direction. 4.) Repeat for as many reps and sets as desired.

Machine Single-Leg Calf Press

Steps : 1.) Start by setting up the leg press machine with the amount of weight that you would like to perform for this exercise. 2.) Sit down with your back flat on the padding behind you and placing one leg on the platform in front of you. 3.) Slowly lift the weight off of the rack and shift your foot down so that only the ball of your foot is rested at the very edge of the platform. 4.) Extend your heel down as far as possible, feeling a stretch and squeezing your calf, hold for a count then return back to the starting position. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Smith Machine Upright Row

A Smith Machine Upright Row is an exercise that targets the shoulders and upper trapezius muscles. Here's a step-by-step guide on how to perform it correctly: Set Up: Position the barbell on the Smith machine at a height that is just below your thighs when you are standing upright. Add the appropriate amount of weight to the barbell. Position Yourself: Stand with your feet shoulder-width apart. Grasp the barbell with an overhand grip (palms facing down), hands about shoulder-width apart. Stand straight with your core engaged and knees slightly bent. Starting Position: Unlock the bar from the Smith machine by rotating it or releasing the safety latches, depending on the machine model. Let the bar hang down in front of you with your arms fully extended but not locked out. Your shoulders should be relaxed, and the bar should be close to your thighs. Execution: Lift the barbell straight up towards your chin, leading with your elbows. Keep the bar close to your body. Your elbows should be higher than your forearms throughout the movement. Continue lifting until the bar reaches just below your chin or until your upper arms are parallel to the floor. Do not raise the bar too high as this can cause shoulder impingement. Lowering the Bar: Slowly lower the bar back to the starting position in a controlled manner. Ensure that you keep the tension in your shoulders and upper traps throughout the movement. Breathing: Inhale as you lift the bar up. Exhale as you lower the bar down.