Exercise Database

Kneeling Hip Flexor

Steps : 1.) Begin by kneeling on the ground or mat keeping one knee on the floor and the opposite knee bent and foot flat on the floor. 2.) Tighten up on your glutes and then do a pelvic tilt rocking on your back leg and hold for 15 to 30 seconds. 3.) Switch legs and repeat.

Hip Stretch

Steps : 1.) Start by sitting on the floor with one leg extended out in front of you, the other bent and crossed over the extended leg. 2.) Keep one hand on the floor and the other rested upon the bent knee. 3.) Slowly rotate your upper body in the direction of the bent leg until you feel a stretch on the lower back. 4.) Hold for 15 to 30 seconds then switch sides. 5.) Repeat for as many reps and duration as desired.

Barbell Wrist Curl (Palms Down)

Steps : 1.) Start by placing the barbell on the floor in front of a flat bench. 2.) Sit down on the bench with your legs shoulder width apart. 3.) Use your hands to grab the barbell and bring it up so that your forearms are resting against your thighs with palms downward. 4.) Start out by curling your wrist upwards and exhaling. 5.) Slowly lower your wrist back down to the starting position while inhaling. (Do not move your arms or legs during the exercise.) 6.) Repeat for the desired amount of reps.

Bench Crunch

The crunches with legs on a bench is one of the most common abdominal exercises that isolates the ab muscles. Steps : 1.) Lie on your back with your feet up on a bench, keeping your knees bent at a 90-degree angle, placing your hands across your chest or on either side of your head. 2.) Raise your head, shoulders and chest off the floor moving towards your knees, as you flex your spine. 3.) Hold the position for a moment and then lower to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Upright Row

The Dumbbell Upright Row is an effective exercise for targeting the shoulders, trapezius, and upper back muscles. Here's a step-by-step guide to performing the exercise correctly: Starting Position: Stand with your feet shoulder-width apart. Hold a dumbbell in each hand with an overhand grip (palms facing your thighs), arms fully extended down in front of you. The dumbbells should be resting against your thighs. Keep your back straight, chest up, and engage your core muscles. Engage Your Core: Tighten your abdominal muscles to stabilize your torso throughout the exercise. Lift the Dumbbells: Begin the movement by lifting your elbows up and out to the sides, leading with your elbows. Keep the dumbbells close to your body as you lift them upwards. Continue lifting the dumbbells until they reach about chest level. Your elbows should be higher than your wrists, and your hands should be close to your chin. Pause: Briefly pause at the top of the movement, squeezing your shoulder and upper back muscles. Lower the Dumbbells: Slowly lower the dumbbells back to the starting position in a controlled manner, keeping them close to your body.

Barbell Behind the Back Shrug

Steps : 1.) To begin this exercise; start off by placing a barbell behind your back resting it slightly against your quads with your palms facing backwards. 2.) With your shoulders, raise the barbell so that it reaches your glutes and hold onto the position for a few seconds. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

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 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.

Dumbbell Seated Front Raise

Steps : 1.) Start by sitting up straight at the end of a flat bench with your feet shoulder width apart, holding a dumbbell in each hand with an overhand grip at your sides. 2.) Slowly elevate both of your arms up towards the ceiling, squeezing your shoulder and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Decline Bench Leg Raise

Steps : 1.) Start by laying with your back flat on a decline bench, head rested upon the highest end and holding onto the pads above your head to stabilize your body. 2.) Keeping your feet and knees together, point your legs straight out in front of you in a plank position, then slowly pull both legs up towards the ceiling as high as possible until you feel a stretch in your abs. 3.) Then return your legs back to the starting position. 4.) Repeat for as many reps and sets as desired.

Bodyweight Wall Squat

Steps : 1.) Start by positioning your back flat up against the wall with arms crossed in front of you, feet out in front of you and knees slightly bent. 2.) Slowly slide your torso down against the wall, lowering your glutes towards the ground until your thighs are parallel with the ground. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Wall Calf Stretch

Steps : 1.) Begin by standing in front of a wall, about a few feet away, placing one foot in front of your body as you lean towards the wall. 2.) As you lean closer with your body, rest your hands up against the wall keeping your heels, hips and head in a straight line as well as feet flat on the floor. 3.) Extend forward until you feel a stretch in your calves and then hold for 15 to 30 seconds. 4.) Return to the starting position and repeat for as many reps, sets and however long you desire.

Dumbbell One-Arm Shoulder Press

The Dumbbell One-Arm Shoulder Press is an excellent exercise for building shoulder and tricep strength and stability. Here’s how to perform it correctly: Starting Position: Stand with your feet shoulder-width apart, or sit on a bench or chair with your feet flat on the floor. Hold a dumbbell in one hand at shoulder height with your palm facing forward and your elbow bent at a 90-degree angle. Your other hand can rest on your hip or be used for balance. Engage Your Core: Engage your core muscles to maintain a stable torso and avoid arching your back during the press. Press the Dumbbell Up: Press the dumbbell overhead by extending your arm until it is fully extended but not locked out. Your palm should still be facing forward at the top of the movement. Keep your movements controlled and steady, ensuring that you do not lean to the side or use your legs to assist in the lift. Lower the Dumbbell: Slowly lower the dumbbell back to the starting position at shoulder height, maintaining control and stability throughout the movement.

Cable Standing Row

Steps : 1.) Start by standing in front of a low pulley cable machine and grabbing onto a narrow grip. 2.) Keep your knees bent and shoulder width apart then slowly pull the bar back, making sure that your elbows bend in towards the sides as you bring the bar in to your pecs. 3.) Hold this position for a few seconds then return back to the starting position and repeat for as many reps and sets desired.

Machine Assisted Pull-Up (Hammer Grip)

Steps : 1.) Start by setting up the weight that will allow your body to lower towards the floor and that you would like to perform for this exercise, making sure that the knee rests are in position for your body to rest upon. 2.) Climb onto the machine and place your knees upon the rest, then once in position grab the pull-up handles above you, with a neutral hammer grip, and lift yourself up towards the ceiling. 3.) Squeeze your lat and back muscles as your body comes up towards the ceiling until your shoulders are at hand level and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Flat Bench Fly

The cable flat bench fly is an excellent exercise for isolating the pectoral muscles, particularly the middle part of the chest. It also engages the shoulders and triceps. Here’s how to perform it correctly: Setup: Place the bench in the center of the cable machine. Set the pulleys to the lowest position. Attach handles to the cables. Select an appropriate weight for each side. Starting Position: Lie down on the bench with your feet flat on the floor. Grab the handles with an overhand grip (palms facing inwards). Extend your arms above your chest with a slight bend in your elbows, and your hands should be directly over your chest. Your arms should remain in this slightly bent position throughout the movement. Executing the Fly: Inhale and brace your core. Slowly lower the handles out to your sides in a wide arc, keeping the slight bend in your elbows. Lower your arms until they are level with your chest or slightly below, feeling a stretch in your chest muscles. Returning to Starting Position: Exhale and reverse the motion, bringing the handles back together in the same wide arc. Focus on squeezing your chest muscles as your hands come together over your chest. Keep the movement controlled to maintain tension on the chest muscles.

Smith Machine Decline Bench Press

Steps : 1.) Start off by taking a decline bench and placing it underneath a bar on a smith machine, lowering the bar so that it is just above chest level, and laying with your head facing the back of the machine. 2.) Once in position grab the bar and release it, extending your arms until they are straight but not locked, then lower the bar until your arms are at about level with your chest. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Incline Press

Steps : 1.) Start by laying back on an incline bench facing away from a cable machine. 2.) Grab two cables and hold it both hands in an overhand grip, bringing the cables to about level with your pecs and elbows bent at 90-degrees. 3.) Once in position, slowly press and extend your arms straight out until you feel tension in your chest, and hold for a count. 4.) Repeat for as many reps and sets desired.