Explore core exercises using bodyweight, cables, and weights, with practical technique tips and guidance for building trunk control safely.
Core exercises train the muscles around your trunk, including the abdominals, lower back, and hips. They appear in strength training, conditioning, and functional movement practice.
This category includes movements that stabilize, flex, rotate, or load the trunk under control. Examples include planks, dead bugs, sit-ups, carries, and drills using cables or a medicine ball. The demands vary: some exercises emphasize endurance, while others focus more on strength, coordination, or resistance to movement.
Keep your ribcage and pelvis controlled and avoid using momentum to complete a repetition. Select a variation you can perform with consistent technique, then increase resistance gradually when using weights, cables, or a medicine ball. Stop if you feel sharp pain and seek qualified coaching if you are unsure about your form.
1.225 exercises
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The Landmine Chest Press is a dynamic exercise that targets the chest muscles using a landmine setup. This exercise offers a unique variation on the traditional bench press by using a different angle and resistance pattern, providing a new stimulus for muscle growth and strength. Execution Place
Introduction: The Landmine Curtsy Lunge is a dynamic exercise that targets multiple muscle groups simultaneously. What makes this exercise unique is that it not only trains your legs, but also places a strong emphasis on your glutes and improves your core stability. Execution: Begin by placing one
The Landmine Row is a powerful exercise that targets the back muscles and offers a unique variation on the traditional rowing movement. Due to the angle and the way you hold the bar, you can build strength in a different way and challenge your back muscles. Execution Secure one end of a long bar
The Landmine Squat is a dynamic strength exercise that targets strengthening your lower body using a landmine setup. This exercise provides a unique load on your muscles due to the angle of the bar, creating a different stimulus than traditional squats. Execution Place one end of a barbell in
The Landmine Thruster is a dynamic exercise that combines strength and explosiveness. It is an excellent way to train multiple muscle groups simultaneously, making your workout more efficient. Execution Place one end of a barbell in a landmine or securely in the corner of a room. Stand wit
The Landmine Twist is a dynamic exercise that focuses on strengthening your core and improving your rotational ability. This exercise offers a unique way to engage multiple muscle groups simultaneously, with an emphasis on the obliques. Execution Place one end of a barbell in a landmine or a s
The lat prayer is one of the many pullover variations. Pullover exercises primarily activate the chest muscles, latissimus dorsi and serratus muscles. It therefore fits both a back workout and a chest workout. Lat Prayer Primary muscles: Latissimus dorsi (the large back muscle) Pectoralis major and
The lat pulldown is named after the muscle it primarily targets: the latissimus dorsi, or the large back muscle. The lat pulldown can be performed in several ways. It can be performed with a narrow, wide, or neutral grip (using a V-bar). The hands can be placed on the bar with the palms facing towar
The Lateral Raise Bodyweight exercise is an effective way to strengthen your shoulder muscles without using weights. This exercise emphasizes the importance of body control and offers a unique challenge by using only your own body weight. Execution Begin in a standing position with your feet sho
The Lateral Raise to Shoulder Press with a resistance band is a dynamic exercise that trains your shoulders and arms in a unique way. This combination exercise not only increases your muscular strength but also improves your coordination and stability through the use of a resistance band. Execution
Lateral Step-Ups with Weights is a dynamic exercise that combines stability, strength, and coordination. Adding weights increases the intensity, leading to improved muscle definition and endurance. Execution Find a stable elevated surface such as a step or a low bench. Hold a weight in each hand
The leg extension is the only exercise that allows the quadriceps muscles to be trained in isolation from muscles such as the hamstrings, glutes, abdominals, and lower back. Leg Extension Muscles involved: Legs: Quadriceps (vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris)
Leg Flutter Kicks are an effective exercise for strengthening your core and lower body. This exercise not only helps build muscle strength but also improves your endurance and coordination. Execution Lie on your back on a mat, with your arms by your sides and your palms facing down. Lift y
The Leg Press Machine Close Stance is a powerful exercise aimed at strengthening your lower body. By placing your feet close together, you place more emphasis on the quadriceps and the outer thighs, while also training the glutes and hamstrings. Execution Find a leg press machine and adjust the
If you are looking for an effective way to train your lower body, the Leg Press Wide High Stance is an excellent choice. This variation of the leg press targets a broader range of muscle groups through a unique stance and execution. It provides an excellent way to build strength and mass in your leg
Leg Tucks are a fantastic exercise for strengthening your core and improving your balance and coordination. This exercise requires no equipment and can be performed almost anywhere, making it a convenient option for anyone looking to improve their fitness routine. Instructions Begin in a seated
The Legs Hand Reach Spine Stretch is a fantastic exercise that focuses on improving your flexibility and strengthening your back and leg muscles. This exercise is unique because it combines the benefits of a stretch with muscle strengthening, giving you a double impact in one movement. Execution:
Lateral raises (also called side raises) are primarily performed to place more emphasis on the middle head of the deltoid (shoulder muscle). In addition to the main shoulder muscle itself, various muscles around the shoulder joint are recruited to stabilize it. These include smaller stabilizing musc
Lateral raises (also called side raises) are primarily performed to place more emphasis on the middle head of the deltoid (shoulder muscle). In addition to the deltoid itself, various muscles around the shoulder joint are recruited to stabilize it. These include smaller stabilizing muscles such as t
Lateral raises (also called side raises) are primarily performed to place more emphasis on the middle head of the deltoid (shoulder muscle). In addition to the main shoulder muscle itself, various muscles around the shoulder joint are recruited to stabilize it. These include smaller stabilizing musc
The T-bar row is an exercise targeting the latissimus dorsi. The main muscle responsible for the 'V-shape'. However, many other muscles assist in bringing the elbows and shoulders backward, as well as maintaining the bent-over position. This exercise can be performed in many ways regarding the type
Introduction: The Leverage Chest Press is a powerful exercise for building muscle mass and strength in the chest muscles. This exercise provides a stable and controlled movement that helps maximize muscle activation while minimizing stress on the shoulders. Execution: Begin by setting the machine w
If you are looking for an effective way to train your biceps, the biceps curl with a low cable machine and a standard grip is an excellent choice. This exercise specifically targets the biceps brachii and provides constant resistance throughout the movement, resulting in maximum muscle activation.
The Low Start is a dynamic exercise that focuses on improving explosive power and speed. The unique starting position activates your muscles in a different way, leading to improved performance and a reduced risk of injury. Execution Begin in a low squat position with your feet shoulder-width apa