Core Exercises
Bracing, flexion and rotation work for the abs, obliques and lower back, from crunches to cable chops.
Core training is about more than crunches. The abs flex the spine, the obliques rotate and resist rotation, and the lower back holds everything rigid under load, so a complete core session includes all three jobs. Strong bracing is what lets you squat, deadlift and press heavier, so treat this as performance work rather than an afterthought at the end of a session.
All Core Exercises
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A squat variation that adds a half-rep at the bottom of each full squat, increasing time under tension for the quads and glutes.
A unilateral chest press that alternates arms to build stability and address strength imbalances while targeting the pectorals.
A semi-unilateral Romanian deadlift where one foot is staggered back, shifting most of the load to the front leg.
A squat variation using a box to develop explosive strength out of the bottom position and reinforce proper squat depth.
A squat variation with the barbell racked across the front deltoids, emphasizing the quads and demanding greater core stability.
A hip-hinge movement with a barbell on the upper back, strengthening the hamstrings, glutes, and erector spinae.
The barbell hip thrust loads the glutes at the top of hip extension, which is the position where squats and deadlifts give them the least tension.
A unilateral lower body exercise with a barbell across the upper back, targeting the quads, glutes, and hamstrings.
A compound pressing movement targeting the shoulders, upper chest, and triceps by pressing a barbell overhead from shoulder level.
A hip-hinge movement with a barbell that primarily targets the hamstrings and glutes while also strengthening the lower back.
A unilateral leg exercise with a barbell on the upper back, performed in a stationary split stance to target quads and glutes.
The back squat is the reference lift for lower body strength.
A full-body locomotion exercise that builds shoulder stability, core strength, and coordination by crawling on hands and feet.
A core stability exercise performed on all fours, extending opposite arm and leg to build anti-rotation and anti-extension strength.
A bodyweight glute activation exercise performed with the upper back on a bench, ideal for warm-ups or high-rep glute work.
A dynamic lower body exercise stepping over a box to develop leg power, coordination, and unilateral strength.
A unilateral leg exercise with the rear foot elevated on a bench, intensely targeting the quads, glutes, and hamstrings of the front leg.
A posterior chain exercise using a cable machine, combining a hip hinge with the rope pulled between the legs to target the glutes and hamstrings.
An abdominal exercise using a rope attachment on a high cable to load the crunch movement with resistance.
A deep lateral squat that develops hip mobility, adductor flexibility, and single-leg strength by shifting weight side to side.
A basic abdominal exercise curling the upper body off the floor to target the rectus abdominis.
A lunge variation stepping one leg behind and across the body, targeting the glutes, especially the gluteus medius.
A squat variation holding dumbbells at shoulder height, targeting the quads and core with a more upright torso position.
A squat variation holding a dumbbell vertically at chest level, excellent for developing squat depth and form.
A hip-hinge exercise holding dumbbells at the shoulders, targeting the hamstrings and lower back with lighter, more manageable loading.
A glute exercise similar to the barbell hip thrust but using a dumbbell across the hips for a lighter, more accessible setup.
A unilateral lower body exercise with dumbbells at your sides, targeting the quads, glutes, and hamstrings.
A compound overhead pressing exercise using dumbbells to target the deltoids and triceps, allowing for a natural pressing arc.
A glute bridge with feet placed on an elevated surface to increase range of motion and hamstring engagement.
A lower abdominal exercise performed lying down, alternating small up-and-down kicks with the legs to build core endurance.
A split squat variation with the front foot on a small platform, increasing range of motion and quad activation.
A bodyweight exercise for glute activation performed lying on the floor, great for warm-ups and rehabilitation.
An advanced posterior chain exercise performed on a GHD machine, targeting the hamstrings and glutes through knee flexion.
An explosive plyometric exercise combining a squat with a vertical jump to build lower body power and cardiovascular conditioning.
An explosive hip-hinge exercise using a kettlebell that targets the glutes, hamstrings, and core while building conditioning.
A total-body stabilization exercise that targets the obliques, shoulders, and hips while improving flexibility.
A goblet squat with one foot slightly behind for support, shifting more load to the front leg for a semi-unilateral stimulus.
A unilateral overhead pressing exercise that targets the deltoids and triceps while challenging core stability with an offset load.
A rotational core exercise using a cable machine to train the obliques and trunk rotation from a standing position.
A deadlift variation with minimal knee bend that isolates the hamstrings and lower back through a full hip hinge.
A squat to a box with a wide stance, emphasizing the glutes, adductors, and posterior chain while teaching a powerful sit-back pattern.
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