Activation exercises

Activation exercises in the Fitness Coach catalogue: 48 exercises. Mostly for: Glutes, Shoulders, Rear shoulders.

  • Back · Beginner

    Resistance Band Supinated Grip Pull Apart

    A standing band exercise for the upper back and rear shoulders. Its palms-up grip distinguishes this variation from an overhand pull-apart, with the arms moving apart against elastic resistance.

  • Legs · Intermediate

    Cable Terminal Knee Extension

    An isolation exercise targeting the quadriceps. It involves extending the knee against resistance provided by a cable machine, focusing on strengthening and defining the front thigh muscles. This exercise is particularly beneficial for improving knee stability and enhancing overall leg strength.

  • Glutes · Beginner

    Bird Dog

    A core stability movement that targets the lower back, abdominals, and glutes. It enhances balance, coordination, and overall core strength by requiring simultaneous extension of opposite limbs while maintaining a neutral spine.

  • Glutes · Beginner

    Band Lying Clamshells

    A resistance exercise targeting the gluteus medius and hip abductors. This exercise helps improve hip stability, strengthen the glutes, and enhance overall lower body function. It is performed by lying on your side with a resistance band looped around your thighs, just above the knees.

  • Forearms · Intermediate

    Hanging Scapular Retractions

    An exercise focused on strengthening the muscles around the scapula, particularly the lower trapezius, rhomboids, and serratus anterior. This exercise helps improve shoulder stability and posture, making it beneficial for athletes and individuals looking to enhance upper body strength and mobility.

  • Abs · Intermediate

    Cable Horizontal Pallof Press

    A standing anti-rotation core exercise performed with a cable set at chest height. It develops the obliques and trunk stability by resisting rotational force.

  • Abs · Beginner

    TRX Single Leg Bird Dog

    A compound exercise that targets the core, glutes, and shoulders, enhancing stability and balance. Utilizing the TRX suspension trainer, this exercise requires coordination and control as you extend opposite limbs while maintaining a stable core.

  • Glutes · Intermediate

    Frog Pump

    An effective glute activation exercise that targets the gluteus maximus, medius, and minimus.

  • Legs · Intermediate

    Single-Leg Lying Curl

    The Lying Single Leg Hamstring Curl is an isolation exercise targeting the hamstrings. It involves lying face down on a leg curl machine and curling one leg at a time towards the glutes. This exercise helps in strengthening and developing the hamstring muscles, improving knee flexion and stability.

  • Glutes · Advanced

    Lateral Monster Walk

    The Lateral Side (Monster) Walk Squat is a dynamic exercise that targets the gluteus medius, hip abductors, and quadriceps.

  • Glutes · Intermediate

    Band Reverse Hyperextension

    An exercise targeting the lower back, glutes, and hamstrings. It involves extending the hips while lying face down on a bench or platform, using resistance bands to add tension and improve muscle activation.

  • Glutes · Beginner

    Band Hip Abduction

    A standing single-leg band exercise that trains hip abductor strength. The anchored band creates lateral resistance while the body maintains balance.

  • Glutes · Beginner

    Seated Hip Abduction

    Targets the hip abductor muscles, primarily the gluteus medius and minimus. It is performed using a specialized machine where you sit with your legs together and push them apart against resistance. This exercise helps improve hip stability, balance, and overall lower body strength.

  • Shoulders · Intermediate

    Chest Supported Lateral T Raise

    An isolation exercise targeting the rear deltoids, with secondary engagement of the upper back muscles. This exercise is performed on an incline bench set at an angle greater than 45 degrees, allowing for optimal isolation of the rear delts while minimizing lower back strain.

  • Shoulders · Intermediate

    Trap Y Raise

    An isolation exercise targeting the trapezius muscles, particularly the lower and middle fibers, as well as the rear deltoids. It is performed with light weights to focus on muscle activation and improve shoulder stability and posture.

  • Abs · Advanced

    Toe Touches

    A core exercise targeting the abdominal muscles, specifically the rectus abdominis. This exercise involves lying on your back and reaching your hands towards your toes, engaging the core to lift the shoulders off the ground.

  • Shoulders · Intermediate

    Banded Face Pull

    An upper body exercise targeting the rear deltoids, trapezius, and rotator cuff muscles.

  • Shoulders · Beginner

    Band Lateral Raise

    A shoulder isolation exercise that uses elastic resistance to target the lateral deltoids. It develops the middle portion of the shoulder through an outward arm-raising pattern.

  • Legs · Intermediate

    Forward Band Monster Walk

    A lower body exercise that targets the gluteus medius, hip abductors, and stabilizers. It involves walking forward with a resistance band placed around the legs, typically just above the knees, to create tension and activate the muscles effectively.

  • Legs · Beginner

    Seated Single Leg Curl

    An isolation exercise targeting the hamstring muscles. It involves flexing the knee joint to bring the heel towards the glutes while seated on a leg curl machine. This exercise helps in developing strength and muscle definition in the hamstrings, improving knee stability and overall leg performance.

  • Back · Intermediate

    Neck Curl

    An isolation exercise targeting the neck flexor muscles, primarily the sternocleidomastoid.

  • Legs · Beginner

    Hip Circles

    A dynamic warm-up exercise that targets the hip joints, improving flexibility and mobility.

  • Glutes · Intermediate

    Back Extension

    Targets the lower back muscles, specifically the erector spinae. It also engages the glutes and hamstrings. This exercise is typically performed on a hyperextension bench or Roman chair, allowing for controlled extension and flexion of the spine.

  • Glutes · Beginner

    Standing Hip Abduction

    An exercise targeting the gluteus medius and minimus muscles, as well as the tensor fasciae latae. It helps improve hip stability and strength, which is essential for various athletic activities and daily movements.