Exercise library
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Published guides
The Banded Hip Thrust uses an exercise band across the hips while the upper back rests against a bench. The glutes provide the main hip extension effort, with the hamstrings a...
Read exercise guideThe Hip Thrust Machine supports the upper body and applies resistance across the hips through a fixed or guided path. The glutes provide the main effort while the hamstrings a...
Read exercise guideHug a Ball is a seated mobility position performed while straddling and holding an exercise ball. The rounded support may allow the torso and lower back to relax forward while...
Read exercise guideThe Knees-to-Chest Stretch is performed lying on the back while drawing both thighs toward the torso. The position may create a mild stretch through the lower back and glutes...
Read exercise guideHurdle Hops are repeated two-foot jumps over a series of barriers. The hamstrings are listed as both primary and secondary in the source, while the quadriceps are omitted desp...
Read exercise guideBack Extensions are performed face down on a hyperextension bench with the ankles secured and hips supported. The lower back is listed as primary, while the glutes and hamstri...
Read exercise guideThis variation attempts to reproduce a Back Extension using the edge of a flat bench instead of a dedicated hyperextension station. The lower back, glutes, and hamstrings rais...
Read exercise guideIliotibial Tract SMR is performed on the side with a foam roller beneath the outer thigh. Although commonly called IT-band rolling, the pressure also affects the surrounding o...
Read exercise guideThe Inchworm is a dynamic bodyweight drill that moves between a standing hip hinge and a push-up position. The hamstrings lengthen as the hands reach the floor and again as th...
Read exercise guideThe Incline Barbell Triceps Extension is performed while supported against an inclined bench. The bar begins above or slightly behind the head, lowers as the elbows bend, and...
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