• Squat

    Squat

    The squat belongs in the basic, multiple-joint exercise category because the hip, knee, and ankle joints are mobilized. As a result, the squat recruits many muscles in addition to the quadriceps: the glutes, hamstrings, lumbar muscles, and calves.

     
     
  • Hip extension

    Hip extension

    The hip extension belongs in the isolated, single-joint exercise category because only the hip joints are mobilized. Nevertheless, the hip extension recruits muscles in addition to the gluteus maximus: the hamstrings and the lower back.

     
     
  • Lateral hip abduction

    Lateral hip abduction

    The lateral hip abduction belongs in the isolated, single-joint exercise category because only the hip joints are mobilized. As a consequence, the lateral hip abduction does not recruit muscles other than its primary targets: the gluteus medius and the gluteus minimus.

     
     
  • One-leg butt press

    One-leg butt press

    The butt press belongs in the basic, multiple-joint exercise category because the hip, knee, and ankle joints are all mobilized. As a result, the butt press recruits muscles in addition to the glutes: the lumbar muscles and thighs.

     
     
  • Bridge

    Bridge

    The bridge belongs in the basic, multiple-joint exercise category because the hip, knee, and ankle joints are mobilized. As a result, the bridge recruits muscles in addition to the glutes: the lumbar muscles and thighs.

     
     
  • Lunge

    Lunge

    The lunge belongs in the basic, multiple-joint exercise category because the hip, knee, and ankle joints are mobilized, as a result, the lunge recruits muscles in addition to the quadriceps: the glutes, hamstrings, and calves.

     
     
  • Chest (pectoralis) exercises

    Back exercises

    Spinal muscles are responsible for movement of the spinal column, legs, arms and the head. They may be divided into three groups: lower, upper and deep ones.

    Lower back muscles (lumbar muscles) interact during bending and unbending of the lumbar spine, as well as during backward and forward movements of the hips.
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  • Glutes exercises

    Glutes exercises

    The glute max is the extensor of hips, it doesn't play an important role while walking, yet when load increases, for instance, during brisk walking or running, the glutes come into action in order to unbend hips roundly and straighten the body.
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  • Lower back exercises

    Lower back (lumbar muscles) exercises

    Lumbar muscles are located in the area of hips and spine and responsible for straightening and rotation of the spine. Lumbar muscles, just as abdominal muscles, are essential for correct operation of the hips and back. read more...

     
     
  • Abdominal exercises

    Abdominal exercises

    Abdominal muscles are set in the area of hips and are responsible for bending forward and sideward, as well as for turning the spine.

    Abdominal muscles workout generally includes exercises which assume forward bends, interwisting and rotational movements. read more...

     
     
  • Arm exercises

    Arm exercises

    Arm muscles are fixed to the shoulder bones, humeri, forearm and hand bones. Their task is to bend and unbend the elbow, as well as to move the wrist and hand in any direction and their retention in a constant position. read more...

     
     
  • Shoulders exercises

    Shoulders exercises

    The shoulder muscles move down and lift shoulder bones, take part in movement of the shoulders in any direction and provide for their stable position.

    The shoulder muscles are engaged in any exercise or action involving movement of arms. As these muscles are directly associated with the torso and arms, their development and activities are carried out together with the chest, back, abdomen and arms muscles. read more...

     
     
  • Chest (pectoralis) exercises

    Chest (pectoralis) exercises

    The pectoral muscles are fixed to the breast bone and the upper part of the humeri. Their function consists in drawing arms to the center line of the body, internal rotation and bending forward of the humeri.
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  • Legs exercises

    Legs exercises

    Leg muscles are located between three major joints – hip joint, knee joint and ankle joint, and, respectively, provide for the entire completeness of movement in these joints.

    The muscles which are fixed to hip bones provide for the hip joint movements. The primary load falls on the gluteal delta. read more...