Activation exercises
46 exercises, 2 pages
Filters in the catalogueGlutes · Beginner
Side Lying Hip Abduction
An isolation exercise targeting the gluteus medius and minimus muscles. It is performed by lying on one side and lifting the top leg away from the midline of the body, focusing on hip abduction.
Shoulders · Beginner
Seated Shoulder External Rotation
An isolation exercise targeting the rotator cuff muscles, specifically the infraspinatus and teres minor. It is performed using a resistance band or cable machine to improve shoulder stability and mobility.
Back · Advanced
Prone Swimmer
A bodyweight exercise that targets the muscles of the upper back, shoulders, and core. It mimics the swimming motion while lying face down, enhancing shoulder mobility and stability. This exercise is beneficial for improving posture and strengthening the posterior chain.
Legs · Beginner
Band Lying Leg Curl
An isolation hamstring exercise performed lying face down with elastic resistance. It focuses on knee-flexion strength in the back of the thigh.
Abs · Beginner
Dead Bug with Ball
Adds a stability ball, held between the hands and knees, to the classic dead bug.
Shoulders · Intermediate
Cable Face Pull
An upper body exercise that targets the rear deltoids, upper back, and traps. It is performed using a cable machine with a rope attachment, focusing on improving shoulder health, posture, and upper back strength.
Legs · Beginner
Poliquin Step-Up
A lower body exercise that targets the quadriceps, glutes, and hamstrings.
Legs · Intermediate
Terminal Knee Extension
Terminal Knee Extension (TKE) is an exercise that targets the quadriceps, particularly the vastus medialis oblique (VMO), and is often used for knee rehabilitation and strengthening.
Legs · Intermediate
Resistance Band Hip Adduction
Targets the inner thigh muscles, specifically the adductors. It involves using a resistance band to create tension, which helps in strengthening and toning the inner thighs. This exercise is beneficial for improving hip stability and overall lower body strength.
Shoulders · Intermediate
Kettlebell Around the Head Rotation
A dynamic exercise that targets the shoulders, core, and upper back. It involves rotating a kettlebell around your head in a controlled manner, enhancing shoulder mobility and stability while engaging the core muscles.
Shoulders · Intermediate
Seated Face Pull
An upper body exercise primarily targeting the rear deltoids, trapezius, and rotator cuff muscles. It is performed using a cable machine with a rope attachment, focusing on improving shoulder stability and posture.
Shoulders · Intermediate
Dumbbell Cuban Rotation
An exercise that targets the rotator cuff muscles, improving shoulder stability and mobility. It involves a combination of external rotation and a lateral raise, making it effective for enhancing shoulder health and preventing injuries.
Shoulders · Intermediate
Cable Supinated Face Pull
An upper body exercise targeting the rear deltoids, trapezius, and rotator cuff muscles. It involves pulling a cable towards the face with a supinated grip, emphasizing shoulder external rotation and scapular retraction.
Legs · Beginner
Roll Foot
A self-myofascial release drill for the underside of the foot, typically using a small roller or ball. It is used for local tissue work and comfortable foot mobility rather than strength training.
Glutes · Beginner
Seated Band Hip Abduction
An exercise targeting the gluteus medius and minimus muscles. It involves using a resistance band to provide tension, helping to strengthen and stabilize the hips. This exercise is beneficial for improving hip mobility, enhancing athletic performance, and preventing injuries.
Abs · Beginner
Dead Bug
A supine core-stability exercise that coordinates opposite arm and leg movement while the trunk remains controlled. It develops abdominal control, hip coordination, and low-back stability.
Forearms · Beginner
One-Arm Dumbbell Supination
An isolation exercise targeting the biceps brachii, specifically focusing on the supination function of the forearm. This exercise enhances the peak of the bicep by emphasizing the rotational movement of the wrist, which is crucial for full bicep contraction.
Glutes · Beginner
Mini Band Glute Bridge
An effective lower body exercise targeting the gluteal muscles, hamstrings, and core. By using a mini resistance band placed above the knees, this variation increases muscle activation and stability demands.
Glutes · Intermediate
Cable Hip Abducction
Cable Hip Abduction is an isolation exercise targeting the gluteus medius and minimus muscles. It involves moving the leg away from the body's midline using a cable machine, enhancing hip stability and strength.
Forearms · Beginner
Dumbbell Lying Pronation
An exercise targeting the forearm muscles, specifically focusing on the pronator teres and pronator quadratus. This exercise helps in enhancing wrist stability and forearm strength, which is beneficial for overall grip strength.
Shoulders · Beginner
Arm Circles
An unloaded standing warm-up exercise for active shoulder mobility. Both extended arms move together through full circles in one direction, accompanied by natural movement of the shoulder blades.
Legs · Beginner
Sliding Leg Curl
A bodyweight exercise targeting the hamstrings, glutes, and core. It involves sliding your feet on a smooth surface while maintaining a bridge position, which increases the engagement of the posterior chain muscles.
