📖 Static demo — read-only snapshot

You’re browsing a static build of the Body IQ knowledge graph, so everything loads with no backend. A few things that need the live server are turned off here:

Global search (sidebar) is disabled — it queries the API.
The JSON API and the API “Try it” playgroundaren’t included.
FHIR resources are build-time snapshots served as static files, not the live /api/exercises/<slug>/fhir route.
The data is a snapshot — it refreshes only when the demo is rebuilt, not live from the database.

Everything else — the body map, progression ladders, coverage heatmap, exercise finder, and all anatomy/exercise/source pages — works fully. The full app (live search + API + database) runs from the source on GitHub.

Workout Planner

Plan a session by joint × movement. Hover an exercise for muscle activation. Click for full details.

283 exercises available

Region	Flexion	Extension	Lateral Flexion	Rotation	Abduction	Adduction	Horizontal Abduction	Horizontal Adduction	Internal Rotation	External Rotation	Pronation	Supination	Dorsiflexion	Plantarflexion	Inversion	Eversion	Elevation	Depression	Protraction	Retraction	Upward Rotation	Downward Rotation	Finger Flexion	Finger Extension	Finger Abduction	Finger Adduction	Thumb Flexion	Thumb Extension	Thumb Abduction	Thumb Adduction	Thumb Opposition	Anterior Pelvic Tilt	Hallux Extension	Lateral Pelvic Tilt	Posterior Pelvic Tilt	Toe Extension (MTP)	Toe Flexion (MTP)
Cervical Spine	Chin Tuck with Overpressure Chin Tuck with Overpressure PrimaryDeep Cervical Flexors Deep Neck Extensor Endurance Deep Neck Extensor Endurance PrimaryMultifidus, Semispinalis Cervicis SecondarySplenius Capitis, Splenius Cervicis, Semispinalis Capitis SynergistErector Spinae Group StabilizerDeep Cervical Flexors, Suboccipital Muscles Deep Neck Flexor Training (Chin Tucks with Pressure Biofeedback) Deep Neck Flexor Training (Chin Tucks with Pressure Biofeedback) PrimaryDeep Cervical Flexors StabilizerSternocleidomastoid Equipment Pressure biofeedback unit Isometric Neck Strengthening (4 Directions) Isometric Neck Strengthening (4 Directions) PrimaryDeep Cervical Flexors, Erector Spinae Group SecondarySternocleidomastoid StabilizerUpper Trapezius Seated Cervical Flexion AROM Seated Cervical Flexion AROM PrimarySternocleidomastoid, Deep Cervical Flexors SynergistScalene Muscles Sit-Up Sit-Up PrimaryRectus Abdominis, Iliopsoas SecondaryExternal Oblique, Internal Oblique SynergistTensor Fasciae Latae, Sternocleidomastoid, Rectus Femoris StabilizerTransversus Abdominis Equipment none, exercise mat (optional) Sitting Craniocervical Flexion with Oblique Band Resistance Sitting Craniocervical Flexion with Oblique Band Resistance PrimaryDeep Cervical Flexors StabilizerSternocleidomastoid Equipment Resistance band Supine Chin Tuck with Liftoff Supine Chin Tuck with Liftoff PrimaryDeep Cervical Flexors SynergistSternocleidomastoid StabilizerScalene Muscles Upper Cervical (Suboccipital) Exercise with Release Upper Cervical (Suboccipital) Exercise with Release PrimaryDeep Cervical Flexors SecondarySemispinalis Capitis StabilizerSternocleidomastoid Equipment Pressure biofeedback unit Upper Cervical Rotation Drill Upper Cervical Rotation Drill PrimarySuboccipital Muscles SecondarySternocleidomastoid, Splenius Capitis SynergistSplenius Cervicis, Levator Scapulae StabilizerDeep Cervical Flexors, Multifidus	Cervicothoracic Self-Mobilization Cervicothoracic Self-Mobilization PrimaryErector Spinae Group SecondaryMiddle Trapezius StabilizerDeep Cervical Flexors Equipment Foam roller Cobra Pose Cobra Pose PrimaryErector Spinae Group, Multifidus SecondarySemispinalis Thoracis, Triceps Brachii, Lower Trapezius, Middle Trapezius, Rhomboid Major SynergistPosterior Deltoid StabilizerGluteus Maximus, Hamstrings (Group), Transversus Abdominis Equipment yoga mat Deep Neck Extensor Endurance Deep Neck Extensor Endurance PrimaryMultifidus, Semispinalis Cervicis SecondarySplenius Capitis, Splenius Cervicis, Semispinalis Capitis SynergistErector Spinae Group StabilizerDeep Cervical Flexors, Suboccipital Muscles Isometric Neck Strengthening (4 Directions) Isometric Neck Strengthening (4 Directions) PrimaryDeep Cervical Flexors, Erector Spinae Group SecondarySternocleidomastoid StabilizerUpper Trapezius Prone Cervical Extension Prone Cervical Extension PrimarySemispinalis Cervicis, Splenius Capitis, Splenius Cervicis, Semispinalis Capitis SecondaryMultifidus, Suboccipital Muscles, Erector Spinae Group SynergistUpper Trapezius StabilizerLevator Scapulae Equipment mat, towel roll, treatment table Upper Cervical (Suboccipital) Exercise with Release Upper Cervical (Suboccipital) Exercise with Release PrimaryDeep Cervical Flexors SecondarySemispinalis Capitis StabilizerSternocleidomastoid Equipment Pressure biofeedback unit Upper Cervical Extension Control Upper Cervical Extension Control PrimarySuboccipital Muscles SynergistSemispinalis Capitis, Splenius Capitis Equipment none	Isometric Neck Strengthening (4 Directions) Isometric Neck Strengthening (4 Directions) PrimaryDeep Cervical Flexors, Erector Spinae Group SecondarySternocleidomastoid StabilizerUpper Trapezius Levator Scapulae Stretch Levator Scapulae Stretch PrimaryLevator Scapulae SecondaryUpper Trapezius Mindfulness-Integrated Stretching Mindfulness-Integrated Stretching StabilizerTransversus Abdominis, Multifidus, Gluteus Medius Upper Trapezius Stretch Upper Trapezius Stretch PrimaryUpper Trapezius SecondaryLevator Scapulae	Cervicothoracic Self-Mobilization Cervicothoracic Self-Mobilization PrimaryErector Spinae Group SecondaryMiddle Trapezius StabilizerDeep Cervical Flexors Equipment Foam roller Isometric Neck Strengthening (4 Directions) Isometric Neck Strengthening (4 Directions) PrimaryDeep Cervical Flexors, Erector Spinae Group SecondarySternocleidomastoid StabilizerUpper Trapezius Levator Scapulae Stretch Levator Scapulae Stretch PrimaryLevator Scapulae SecondaryUpper Trapezius Mindfulness-Integrated Stretching Mindfulness-Integrated Stretching StabilizerTransversus Abdominis, Multifidus, Gluteus Medius Seated Trunk Rotation Seated Trunk Rotation PrimaryInternal Oblique, External Oblique SecondaryErector Spinae Group, Semispinalis Thoracis, Multifidus, Rotatores (Thoracis) SynergistSplenius Cervicis, Splenius Capitis, Sternocleidomastoid StabilizerTransversus Abdominis, Quadratus Lumborum, Rectus Abdominis Upper Cervical (Suboccipital) Exercise with Release Upper Cervical (Suboccipital) Exercise with Release PrimaryDeep Cervical Flexors SecondarySemispinalis Capitis StabilizerSternocleidomastoid Equipment Pressure biofeedback unit Upper Cervical Rotation Drill Upper Cervical Rotation Drill PrimarySuboccipital Muscles SecondarySternocleidomastoid, Splenius Capitis SynergistSplenius Cervicis, Levator Scapulae StabilizerDeep Cervical Flexors, Multifidus	—	—	—	—	—	—	—	—	—	—	—	—	—	—	Cervical Protraction Awareness Cervical Protraction Awareness PrimarySternocleidomastoid SecondarySuboccipital Muscles SynergistScalene Muscles, Splenius Capitis	Cervical Protraction Awareness Cervical Protraction Awareness PrimarySternocleidomastoid SecondarySuboccipital Muscles SynergistScalene Muscles, Splenius Capitis Chin Tuck with Overpressure Chin Tuck with Overpressure PrimaryDeep Cervical Flexors Deep Neck Flexor Training (Chin Tucks with Pressure Biofeedback) Deep Neck Flexor Training (Chin Tucks with Pressure Biofeedback) PrimaryDeep Cervical Flexors StabilizerSternocleidomastoid Equipment Pressure biofeedback unit Prone Cervical Extension Prone Cervical Extension PrimarySemispinalis Cervicis, Splenius Capitis, Splenius Cervicis, Semispinalis Capitis SecondaryMultifidus, Suboccipital Muscles, Erector Spinae Group SynergistUpper Trapezius StabilizerLevator Scapulae Equipment mat, towel roll, treatment table Scapular Stability Exercises (Rows / Scapular Retraction) Scapular Stability Exercises (Rows / Scapular Retraction) PrimaryMiddle Trapezius, Lower Trapezius SecondaryRhomboid Major, Posterior Deltoid SynergistLatissimus Dorsi Equipment Resistance band Sitting Craniocervical Flexion with Oblique Band Resistance Sitting Craniocervical Flexion with Oblique Band Resistance PrimaryDeep Cervical Flexors StabilizerSternocleidomastoid Equipment Resistance band Supine Chin Tuck with Liftoff Supine Chin Tuck with Liftoff PrimaryDeep Cervical Flexors SynergistSternocleidomastoid StabilizerScalene Muscles Upper Cervical (Suboccipital) Exercise with Release Upper Cervical (Suboccipital) Exercise with Release PrimaryDeep Cervical Flexors SecondarySemispinalis Capitis StabilizerSternocleidomastoid Equipment Pressure biofeedback unit	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—
Thoracic Spine	Bird Dog to Elbow-Knee Bird Dog to Elbow-Knee PrimaryRectus Abdominis, Gluteus Maximus, Erector Spinae Group, Multifidus SecondaryAnterior Deltoid, Iliopsoas, Transversus Abdominis, Internal Oblique, External Oblique SynergistRectus Femoris, Hamstrings (Group) StabilizerQuadratus Lumborum, Gluteus Medius, Lower Trapezius, Serratus Anterior Equipment exercise mat or padded floor (optional, for knee comfort) Cat-Cow Cat-Cow PrimaryMultifidus, Erector Spinae Group SecondaryRectus Abdominis StabilizerTransversus Abdominis, External Oblique Crunch Crunch PrimaryRectus Abdominis SecondaryExternal Oblique, Internal Oblique SynergistSternocleidomastoid StabilizerTransversus Abdominis, Iliopsoas Equipment none, exercise mat (optional) Modified Curl-Up / Dead Bug Modified Curl-Up / Dead Bug PrimaryRectus Abdominis, External Oblique SynergistInternal Oblique StabilizerTransversus Abdominis, Iliopsoas, Multifidus Sit-Up Sit-Up PrimaryRectus Abdominis, Iliopsoas SecondaryExternal Oblique, Internal Oblique SynergistTensor Fasciae Latae, Sternocleidomastoid, Rectus Femoris StabilizerTransversus Abdominis Equipment none, exercise mat (optional)	Cat-Cow Cat-Cow PrimaryMultifidus, Erector Spinae Group SecondaryRectus Abdominis StabilizerTransversus Abdominis, External Oblique Cervicothoracic Self-Mobilization Cervicothoracic Self-Mobilization PrimaryErector Spinae Group SecondaryMiddle Trapezius StabilizerDeep Cervical Flexors Equipment Foam roller Cobra Pose Cobra Pose PrimaryErector Spinae Group, Multifidus SecondarySemispinalis Thoracis, Triceps Brachii, Lower Trapezius, Middle Trapezius, Rhomboid Major SynergistPosterior Deltoid StabilizerGluteus Maximus, Hamstrings (Group), Transversus Abdominis Equipment yoga mat Diaphragmatic / Rib Expansion Breathing Exercises Diaphragmatic / Rib Expansion Breathing Exercises PrimaryDiaphragm SynergistTransversus Abdominis, External Oblique, Internal Oblique StabilizerErector Spinae Group Front Squat Front Squat PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryAdductor Magnus SynergistHamstrings (Group) StabilizerErector Spinae Group, Multifidus, Rectus Abdominis, External Oblique, Gluteus Medius, Upper Trapezius, Anterior Deltoid, Soleus Equipment Barbell, squat rack Prone Press-Up (McKenzie) Prone Press-Up (McKenzie) PrimaryTriceps Brachii SynergistAnterior Deltoid, Pectoralis Major StabilizerErector Spinae Group Equipment floor or firm mat Schroth-Based Three-Dimensional Exercises Schroth-Based Three-Dimensional Exercises PrimaryErector Spinae Group, Multifidus SecondaryLower Trapezius SynergistDiaphragm Superman Superman PrimaryErector Spinae Group, Gluteus Maximus SecondaryMultifidus, Hamstrings (Group), Posterior Deltoid, Lower Trapezius SynergistSemispinalis Thoracis, Middle Trapezius StabilizerTransversus Abdominis, Quadratus Lumborum Equipment mat (optional) Thoracic Extension with Hip Hinge on Wall Thoracic Extension with Hip Hinge on Wall SecondaryErector Spinae Group, Latissimus Dorsi StabilizerSerratus Anterior, Hamstrings (Group), Gluteus Maximus Thoracic Extension/Rotation Mobilization Thoracic Extension/Rotation Mobilization PrimaryErector Spinae Group, Multifidus SecondaryInternal Oblique, External Oblique Thoracic Spine Foam Rolling Thoracic Spine Foam Rolling PrimaryErector Spinae Group SecondaryMultifidus Equipment Foam roller Wall Angel Wall Angel PrimaryLower Trapezius, Serratus Anterior SecondaryInfraspinatus, Teres Minor SynergistPosterior Deltoid, Rhomboid Major, Middle Trapezius StabilizerUpper Trapezius, Erector Spinae Group Equipment wall World's Greatest Stretch World's Greatest Stretch PrimaryExternal Oblique, Internal Oblique SynergistPosterior Deltoid, Rotatores (Thoracis), Erector Spinae Group, Multifidus, Teres Minor, Infraspinatus StabilizerLower Trapezius, Middle Trapezius, Transversus Abdominis, Quadratus Lumborum, Gluteus Medius, Quadriceps Femoris, Serratus Anterior Equipment none	Diaphragmatic / Rib Expansion Breathing Exercises Diaphragmatic / Rib Expansion Breathing Exercises PrimaryDiaphragm SynergistTransversus Abdominis, External Oblique, Internal Oblique StabilizerErector Spinae Group Doorway Lat Stretch Doorway Lat Stretch StabilizerFlexor Digitorum Superficialis, Transversus Abdominis Equipment doorway Schroth-Based Three-Dimensional Exercises Schroth-Based Three-Dimensional Exercises PrimaryErector Spinae Group, Multifidus SecondaryLower Trapezius SynergistDiaphragm Side Plank (Lateral Bridge) Side Plank (Lateral Bridge) PrimaryQuadratus Lumborum, External Oblique SecondaryGluteus Medius, Internal Oblique StabilizerErector Spinae Group Side Plank with Hip Abduction Side Plank with Hip Abduction PrimaryGluteus Medius, Quadratus Lumborum SecondaryExternal Oblique, Internal Oblique StabilizerErector Spinae Group Standing IT Band / Lateral Chain Stretch Standing IT Band / Lateral Chain Stretch StabilizerErector Spinae Group	Mindfulness-Integrated Stretching Mindfulness-Integrated Stretching StabilizerTransversus Abdominis, Multifidus, Gluteus Medius Open Book Stretch (Thoracic Rotation) Open Book Stretch (Thoracic Rotation) PrimaryInternal Oblique, External Oblique StabilizerErector Spinae Group Pallof Press (Anti-Rotation) Pallof Press (Anti-Rotation) PrimaryInternal Oblique, External Oblique StabilizerTransversus Abdominis, Erector Spinae Group Equipment Resistance band Russian Twist Russian Twist PrimaryExternal Oblique, Internal Oblique SecondaryRectus Abdominis SynergistRotatores (Thoracis) StabilizerMultifidus, Transversus Abdominis, Erector Spinae Group, Quadratus Lumborum, Iliopsoas, Rectus Femoris Equipment none (bodyweight), medicine ball (optional), dumbbell or weight plate (optional) Schroth-Based Three-Dimensional Exercises Schroth-Based Three-Dimensional Exercises PrimaryErector Spinae Group, Multifidus SecondaryLower Trapezius SynergistDiaphragm Seated Trunk Rotation Seated Trunk Rotation PrimaryInternal Oblique, External Oblique SecondaryErector Spinae Group, Semispinalis Thoracis, Multifidus, Rotatores (Thoracis) SynergistSplenius Cervicis, Splenius Capitis, Sternocleidomastoid StabilizerTransversus Abdominis, Quadratus Lumborum, Rectus Abdominis Thoracic Extension/Rotation Mobilization Thoracic Extension/Rotation Mobilization PrimaryErector Spinae Group, Multifidus SecondaryInternal Oblique, External Oblique Thoracic Rotation in Quadruped (Thread the Needle) Thoracic Rotation in Quadruped (Thread the Needle) PrimaryRotatores (Thoracis) SynergistExternal Oblique, Internal Oblique StabilizerSerratus Anterior, Multifidus Turkish Get-Up Turkish Get-Up PrimaryInfraspinatus, Anterior Deltoid SecondaryGluteus Maximus, External Oblique StabilizerErector Spinae Group, Transversus Abdominis Equipment Kettlebell Walking Lunges with Trunk Rotation Walking Lunges with Trunk Rotation PrimaryInternal Oblique, External Oblique, Gluteus Maximus, Quadriceps Femoris SecondaryErector Spinae Group, Rotatores (Thoracis), Soleus, Gastrocnemius, Adductor Magnus, Hamstrings (Group) StabilizerGluteus Medius, Gluteus Minimus, Tensor Fasciae Latae, Transversus Abdominis, Multifidus, Quadratus Lumborum World's Greatest Stretch World's Greatest Stretch PrimaryExternal Oblique, Internal Oblique SynergistPosterior Deltoid, Rotatores (Thoracis), Erector Spinae Group, Multifidus, Teres Minor, Infraspinatus StabilizerLower Trapezius, Middle Trapezius, Transversus Abdominis, Quadratus Lumborum, Gluteus Medius, Quadriceps Femoris, Serratus Anterior Equipment none	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—
Shoulder	Barbell Bench Press Barbell Bench Press PrimaryPectoralis Major SecondaryAnterior Deltoid, Triceps Brachii StabilizerSerratus Anterior, Rhomboid Major, Middle Trapezius, Infraspinatus, Subscapularis, Biceps Brachii, Latissimus Dorsi, Erector Spinae Group, Gluteus Maximus Equipment Barbell, flat bench, weight plates, rack or spotter arms Bear Crawl Bear Crawl PrimarySerratus Anterior, Anterior Deltoid, Triceps Brachii, Quadriceps Femoris SecondaryIliopsoas, Gluteus Maximus, Pectoralis Major SynergistLower Trapezius StabilizerTransversus Abdominis, Rectus Abdominis, External Oblique, Internal Oblique, Multifidus, Erector Spinae Group, Gluteus Medius, Quadratus Lumborum, Flexor Carpi Radialis, Flexor Carpi Ulnaris, Tibialis Anterior, Gastrocnemius Equipment none (bodyweight) Bird Dog Exercise Bird Dog Exercise PrimaryErector Spinae Group SecondaryGluteus Maximus, Anterior Deltoid StabilizerMultifidus, Transversus Abdominis, External Oblique Bird Dog to Elbow-Knee Bird Dog to Elbow-Knee PrimaryRectus Abdominis, Gluteus Maximus, Erector Spinae Group, Multifidus SecondaryAnterior Deltoid, Iliopsoas, Transversus Abdominis, Internal Oblique, External Oblique SynergistRectus Femoris, Hamstrings (Group) StabilizerQuadratus Lumborum, Gluteus Medius, Lower Trapezius, Serratus Anterior Equipment exercise mat or padded floor (optional, for knee comfort) Burpee Burpee PrimaryQuadriceps Femoris, Gluteus Maximus, Gastrocnemius SecondaryPectoralis Major, Triceps Brachii, Hamstrings (Group), Soleus, Anterior Deltoid, Iliopsoas, Rectus Femoris StabilizerSerratus Anterior, Rectus Abdominis, External Oblique, Transversus Abdominis, Erector Spinae Group, Gluteus Medius Equipment none (bodyweight) Countertop Incline Push-Up Countertop Incline Push-Up PrimaryPectoralis Major, Triceps Brachii SecondaryAnterior Deltoid SynergistAnconeus, Serratus Anterior StabilizerRectus Abdominis, Transversus Abdominis, Gluteus Maximus Equipment countertop Dead Hang Dead Hang PrimaryFlexor Digitorum Superficialis, Flexor Digitorum Profundus SecondaryUpper Trapezius, Flexor Carpi Ulnaris StabilizerInfraspinatus, Latissimus Dorsi, Supraspinatus Equipment pull up bar Dip Dip PrimaryPectoralis Major, Triceps Brachii SecondaryAnterior Deltoid, Latissimus Dorsi StabilizerLower Trapezius, Serratus Anterior, Rhomboid Major, Subscapularis, Rectus Abdominis Equipment parallel bars or dip station, optional: resistance band or assisted dip machine for assistance, optional: dip belt for loading Doorway Lat Stretch Doorway Lat Stretch StabilizerFlexor Digitorum Superficialis, Transversus Abdominis Equipment doorway Downward Dog (Adho Mukha Svanasana) Downward Dog (Adho Mukha Svanasana) PrimaryAnterior Deltoid, Serratus Anterior, Triceps Brachii SecondaryLower Trapezius, Upper Trapezius, Quadriceps Femoris StabilizerInfraspinatus, Supraspinatus, Subscapularis, Teres Minor, Erector Spinae Group, Transversus Abdominis, Rectus Abdominis, Flexor Digitorum Superficialis Equipment yoga mat (optional) Dumbbell Bench Press Dumbbell Bench Press PrimaryPectoralis Major SecondaryAnterior Deltoid, Triceps Brachii SynergistSerratus Anterior StabilizerInfraspinatus, Subscapularis, Supraspinatus, Teres Minor, Middle Trapezius, Rhomboid Major Equipment Dumbbell, flat bench Dumbbell Shoulder Press Dumbbell Shoulder Press PrimaryAnterior Deltoid, Middle Deltoid SecondaryUpper Trapezius, Triceps Brachii SynergistPectoralis Major, Supraspinatus, Lower Trapezius, Serratus Anterior StabilizerInfraspinatus, Teres Minor, Subscapularis, Erector Spinae Group, Rectus Abdominis, External Oblique Equipment Dumbbell, bench with back support (optional, seated variation) Full Can Exercise (Scaption with Thumbs Up) Full Can Exercise (Scaption with Thumbs Up) PrimarySupraspinatus SecondaryMiddle Deltoid StabilizerUpper Trapezius, Serratus Anterior Equipment Dumbbell Hollow Body Hold Hollow Body Hold PrimaryRectus Abdominis SecondaryRectus Femoris, Iliopsoas, Internal Oblique, External Oblique StabilizerTransversus Abdominis, Quadriceps Femoris, Anterior Deltoid Equipment floor, exercise mat Landmine Press Landmine Press PrimaryAnterior Deltoid SecondarySerratus Anterior, Triceps Brachii StabilizerUpper Trapezius, Transversus Abdominis Equipment Barbell, Landmine Mindfulness-Integrated Stretching Mindfulness-Integrated Stretching StabilizerTransversus Abdominis, Multifidus, Gluteus Medius Negative Pull-Up Negative Pull-Up PrimaryLatissimus Dorsi SecondaryRhomboid Major, Lower Trapezius, Teres Major, Brachialis, Biceps Brachii StabilizerFlexor Digitorum Profundus Equipment pull up bar, Step Overhead Press (Seated) Overhead Press (Seated) PrimaryAnterior Deltoid, Middle Deltoid SecondaryTriceps Brachii, Pectoralis Major StabilizerSupraspinatus, Upper Trapezius, Serratus Anterior, Infraspinatus Equipment Dumbbell Overhead Squat (Assessment & Training) Overhead Squat (Assessment & Training) PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryRectus Abdominis, External Oblique StabilizerSupraspinatus, Serratus Anterior Equipment Barbell Pendulum Exercise (Codman's) Pendulum Exercise (Codman's) StabilizerSupraspinatus, Anterior Deltoid Power Clean (Hang Variation) Power Clean (Hang Variation) PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryUpper Trapezius, Hamstrings (Group) SynergistGastrocnemius StabilizerErector Spinae Group Equipment Barbell Prone Y-Raise Prone Y-Raise PrimaryLower Trapezius SecondaryMiddle Trapezius, Serratus Anterior, Posterior Deltoid StabilizerSupraspinatus Prone Y-T-W Raise Prone Y-T-W Raise PrimaryPosterior Deltoid, Middle Trapezius, Lower Trapezius SecondarySupraspinatus, Teres Minor, Infraspinatus SynergistRhomboid Major, Serratus Anterior StabilizerErector Spinae Group, Upper Trapezius Equipment floor, mat Push-Up Plus Push-Up Plus PrimarySerratus Anterior, Lower Trapezius SecondaryPectoralis Major, Triceps Brachii SynergistAnterior Deltoid Scaption with External Rotation Scaption with External Rotation PrimarySerratus Anterior, Upper Trapezius, Lower Trapezius SecondarySupraspinatus, Middle Deltoid, Anterior Deltoid SynergistInfraspinatus Equipment Dumbbell Standing IT Band / Lateral Chain Stretch Standing IT Band / Lateral Chain Stretch StabilizerErector Spinae Group Superman Superman PrimaryErector Spinae Group, Gluteus Maximus SecondaryMultifidus, Hamstrings (Group), Posterior Deltoid, Lower Trapezius SynergistSemispinalis Thoracis, Middle Trapezius StabilizerTransversus Abdominis, Quadratus Lumborum Equipment mat (optional) Turkish Get-Up Turkish Get-Up PrimaryInfraspinatus, Anterior Deltoid SecondaryGluteus Maximus, External Oblique StabilizerErector Spinae Group, Transversus Abdominis Equipment Kettlebell Wall Angel Wall Angel PrimaryLower Trapezius, Serratus Anterior SecondaryInfraspinatus, Teres Minor SynergistPosterior Deltoid, Rhomboid Major, Middle Trapezius StabilizerUpper Trapezius, Erector Spinae Group Equipment wall Wall Push-Up Wall Push-Up PrimaryPectoralis Major SecondaryTriceps Brachii, Anterior Deltoid StabilizerSerratus Anterior, Transversus Abdominis Wall Slide Wall Slide PrimarySerratus Anterior, Lower Trapezius SecondaryMiddle Trapezius, Infraspinatus StabilizerUpper Trapezius Equipment Resistance band Wall Walks (Wall Finger Climbing) Wall Walks (Wall Finger Climbing) PrimaryAnterior Deltoid SynergistSupraspinatus StabilizerUpper Trapezius, Serratus Anterior World's Greatest Stretch World's Greatest Stretch PrimaryExternal Oblique, Internal Oblique SynergistPosterior Deltoid, Rotatores (Thoracis), Erector Spinae Group, Multifidus, Teres Minor, Infraspinatus StabilizerLower Trapezius, Middle Trapezius, Transversus Abdominis, Quadratus Lumborum, Gluteus Medius, Quadriceps Femoris, Serratus Anterior Equipment none	Band-Assisted Pull-Up Band-Assisted Pull-Up PrimaryLatissimus Dorsi SecondaryRhomboid Major, Lower Trapezius, Teres Major, Brachioradialis, Brachialis, Biceps Brachii SynergistPosterior Deltoid StabilizerFlexor Digitorum Profundus Equipment pull up bar, resistance band Barbell Row Barbell Row PrimaryLatissimus Dorsi, Middle Trapezius, Rhomboid Major, Posterior Deltoid SecondaryTeres Major, Biceps Brachii, Brachialis, Brachioradialis, Lower Trapezius StabilizerInfraspinatus, Teres Minor, Erector Spinae Group, Multifidus, Quadratus Lumborum, Gluteus Maximus, Hamstrings (Group), Flexor Digitorum Profundus, Flexor Digitorum Superficialis, Transversus Abdominis, Rectus Abdominis Equipment Barbell, weight plates Bear Crawl Bear Crawl PrimarySerratus Anterior, Anterior Deltoid, Triceps Brachii, Quadriceps Femoris SecondaryIliopsoas, Gluteus Maximus, Pectoralis Major SynergistLower Trapezius StabilizerTransversus Abdominis, Rectus Abdominis, External Oblique, Internal Oblique, Multifidus, Erector Spinae Group, Gluteus Medius, Quadratus Lumborum, Flexor Carpi Radialis, Flexor Carpi Ulnaris, Tibialis Anterior, Gastrocnemius Equipment none (bodyweight) Bent-Over Row Bent-Over Row PrimaryLatissimus Dorsi, Middle Trapezius, Rhomboid Major SecondaryPosterior Deltoid, Teres Major, Biceps Brachii, Brachialis SynergistLower Trapezius, Brachioradialis StabilizerInfraspinatus, Teres Minor, Erector Spinae Group, Multifidus, Hamstrings (Group), Gluteus Maximus, Transversus Abdominis, Flexor Digitorum Profundus, Flexor Digitorum Superficialis Equipment Barbell, Dumbbell Chair Triceps Dip Chair Triceps Dip PrimaryTriceps Brachii SecondaryPectoralis Major, Anterior Deltoid SynergistAnconeus StabilizerLower Trapezius, Serratus Anterior Equipment Chair Chin-Up Chin-Up PrimaryLatissimus Dorsi, Biceps Brachii SecondaryBrachialis, Brachioradialis, Teres Major, Posterior Deltoid SynergistLower Trapezius, Pectoralis Major StabilizerTriceps Brachii, Middle Trapezius, Rhomboid Major, Infraspinatus, Teres Minor, Subscapularis, Flexor Digitorum Profundus, Flexor Digitorum Superficialis, Rectus Abdominis, External Oblique Equipment pull up bar, resistance band (optional, for assistance), dip belt or dumbbell (optional, for loading) Doorway Isometric Row Doorway Isometric Row PrimaryLatissimus Dorsi, Rhomboid Major, Middle Trapezius SecondaryPosterior Deltoid, Lower Trapezius, Teres Major, Biceps Brachii SynergistBrachioradialis, Brachialis StabilizerInfraspinatus, Teres Minor, Transversus Abdominis, Erector Spinae Group Equipment doorway Inverted Row Inverted Row PrimaryLower Trapezius, Middle Trapezius, Latissimus Dorsi SecondaryBiceps Brachii, Posterior Deltoid, Upper Trapezius StabilizerRectus Abdominis Equipment suspension trainer, Barbell Lat Pulldown Lat Pulldown PrimaryLatissimus Dorsi SecondaryTeres Major, Biceps Brachii, Brachialis, Brachioradialis, Posterior Deltoid, Lower Trapezius SynergistPectoralis Major, Triceps Brachii, Rhomboid Major, Middle Trapezius StabilizerInfraspinatus, Teres Minor, Rectus Abdominis, Erector Spinae Group Equipment cable pulldown machine, lat bar attachment Low Row (Band/Cable) Low Row (Band/Cable) PrimaryMiddle Trapezius, Lower Trapezius SecondaryRhomboid Major, Latissimus Dorsi, Posterior Deltoid SynergistBiceps Brachii Equipment Resistance band, cable machine Mindfulness-Integrated Stretching Mindfulness-Integrated Stretching StabilizerTransversus Abdominis, Multifidus, Gluteus Medius Negative Dip Negative Dip PrimaryTriceps Brachii, Pectoralis Major SecondaryAnterior Deltoid StabilizerLower Trapezius, Serratus Anterior, Rhomboid Major Equipment parallel bars or dip station Prone Y-T-W Raise Prone Y-T-W Raise PrimaryPosterior Deltoid, Middle Trapezius, Lower Trapezius SecondarySupraspinatus, Teres Minor, Infraspinatus SynergistRhomboid Major, Serratus Anterior StabilizerErector Spinae Group, Upper Trapezius Equipment floor, mat Pull-Up Pull-Up PrimaryLatissimus Dorsi SecondaryBiceps Brachii, Brachialis, Brachioradialis, Teres Major, Lower Trapezius SynergistTriceps Brachii, Pectoralis Major, Posterior Deltoid, Rhomboid Major, Middle Trapezius StabilizerInfraspinatus, Teres Minor, Subscapularis, Flexor Digitorum Profundus, Flexor Digitorum Superficialis, Rectus Abdominis, External Oblique, Erector Spinae Group Equipment pull up bar Scapular Stability Exercises (Rows / Scapular Retraction) Scapular Stability Exercises (Rows / Scapular Retraction) PrimaryMiddle Trapezius, Lower Trapezius SecondaryRhomboid Major, Posterior Deltoid SynergistLatissimus Dorsi Equipment Resistance band Seated Cable Row Seated Cable Row PrimaryLatissimus Dorsi, Middle Trapezius, Rhomboid Major SecondaryPosterior Deltoid, Teres Major, Biceps Brachii, Brachialis, Brachioradialis SynergistLower Trapezius StabilizerInfraspinatus, Teres Minor, Erector Spinae Group, Multifidus, Transversus Abdominis, Flexor Digitorum Profundus, Flexor Digitorum Superficialis Equipment cable row machine, V grip or straight bar handle, foot platform Towel Row Towel Row PrimaryPosterior Deltoid, Latissimus Dorsi, Middle Trapezius, Rhomboid Major SecondaryLower Trapezius SynergistBiceps Brachii, Brachialis, Brachioradialis StabilizerInfraspinatus, Teres Minor, Erector Spinae Group, Transversus Abdominis Equipment towel, door Tricep Extension (Overhead) Tricep Extension (Overhead) PrimaryTriceps Brachii SynergistAnconeus Equipment Dumbbell	—	—	Doorway Lat Stretch Doorway Lat Stretch StabilizerFlexor Digitorum Superficialis, Transversus Abdominis Equipment doorway Doorway Pectoralis Stretch Doorway Pectoralis Stretch PrimaryPectoralis Major SecondaryAnterior Deltoid Dumbbell Shoulder Press Dumbbell Shoulder Press PrimaryAnterior Deltoid, Middle Deltoid SecondaryUpper Trapezius, Triceps Brachii SynergistPectoralis Major, Supraspinatus, Lower Trapezius, Serratus Anterior StabilizerInfraspinatus, Teres Minor, Subscapularis, Erector Spinae Group, Rectus Abdominis, External Oblique Equipment Dumbbell, bench with back support (optional, seated variation) Empty Can Exercise (Scaption with Thumbs Down) Empty Can Exercise (Scaption with Thumbs Down) PrimarySupraspinatus, Middle Deltoid SecondaryPosterior Deltoid Equipment Dumbbell Full Can Exercise (Scaption with Thumbs Up) Full Can Exercise (Scaption with Thumbs Up) PrimarySupraspinatus SecondaryMiddle Deltoid StabilizerUpper Trapezius, Serratus Anterior Equipment Dumbbell Jumping Jack Jumping Jack PrimaryGluteus Medius, Middle Deltoid, Gastrocnemius, Soleus SecondaryAdductor Group (Longus/Brevis/Magnus), Gluteus Minimus, Tensor Fasciae Latae, Anterior Deltoid, Supraspinatus, Latissimus Dorsi, Quadriceps Femoris SynergistSerratus Anterior, Lower Trapezius, Upper Trapezius StabilizerRectus Abdominis, External Oblique, Transversus Abdominis, Erector Spinae Group, Tibialis Anterior, Peroneus Longus (Fibularis Longus) Lateral Raise Lateral Raise PrimaryMiddle Deltoid SecondaryAnterior Deltoid, Posterior Deltoid SynergistLower Trapezius, Serratus Anterior, Upper Trapezius, Supraspinatus StabilizerMiddle Trapezius, Infraspinatus, Subscapularis, Teres Minor, Erector Spinae Group Equipment Dumbbell, resistance band (alternative), cable column (alternative) Median Nerve Glide Median Nerve Glide PrimaryExtensor Digitorum StabilizerFlexor Digitorum Superficialis, Anterior Deltoid Overhead Press (Seated) Overhead Press (Seated) PrimaryAnterior Deltoid, Middle Deltoid SecondaryTriceps Brachii, Pectoralis Major StabilizerSupraspinatus, Upper Trapezius, Serratus Anterior, Infraspinatus Equipment Dumbbell Pendulum Exercise (Codman's) Pendulum Exercise (Codman's) StabilizerSupraspinatus, Anterior Deltoid Prone External Rotation at 90° Abduction Prone External Rotation at 90° Abduction PrimaryInfraspinatus, Teres Minor SecondaryPosterior Deltoid StabilizerSupraspinatus, Middle Deltoid Equipment Dumbbell Scaption with External Rotation Scaption with External Rotation PrimarySerratus Anterior, Upper Trapezius, Lower Trapezius SecondarySupraspinatus, Middle Deltoid, Anterior Deltoid SynergistInfraspinatus Equipment Dumbbell Ulnar Nerve Glide Ulnar Nerve Glide PrimaryExtensor Digitorum StabilizerFlexor Carpi Ulnaris Wall Angel Wall Angel PrimaryLower Trapezius, Serratus Anterior SecondaryInfraspinatus, Teres Minor SynergistPosterior Deltoid, Rhomboid Major, Middle Trapezius StabilizerUpper Trapezius, Erector Spinae Group Equipment wall Wall Walks (Wall Finger Climbing) Wall Walks (Wall Finger Climbing) PrimaryAnterior Deltoid SynergistSupraspinatus StabilizerUpper Trapezius, Serratus Anterior Water Bottle Lateral Raise Water Bottle Lateral Raise PrimaryMiddle Deltoid SecondarySupraspinatus SynergistAnterior Deltoid, Posterior Deltoid StabilizerSerratus Anterior, Upper Trapezius, Lower Trapezius, Infraspinatus, Teres Minor Equipment water bottles	Band-Assisted Pull-Up Band-Assisted Pull-Up PrimaryLatissimus Dorsi SecondaryRhomboid Major, Lower Trapezius, Teres Major, Brachioradialis, Brachialis, Biceps Brachii SynergistPosterior Deltoid StabilizerFlexor Digitorum Profundus Equipment pull up bar, resistance band Chin-Up Chin-Up PrimaryLatissimus Dorsi, Biceps Brachii SecondaryBrachialis, Brachioradialis, Teres Major, Posterior Deltoid SynergistLower Trapezius, Pectoralis Major StabilizerTriceps Brachii, Middle Trapezius, Rhomboid Major, Infraspinatus, Teres Minor, Subscapularis, Flexor Digitorum Profundus, Flexor Digitorum Superficialis, Rectus Abdominis, External Oblique Equipment pull up bar, resistance band (optional, for assistance), dip belt or dumbbell (optional, for loading) Cross-Body Shoulder Stretch (Horizontal Adduction) Cross-Body Shoulder Stretch (Horizontal Adduction) PrimaryPosterior Deltoid, Infraspinatus SecondaryTeres Minor Dip Dip PrimaryPectoralis Major, Triceps Brachii SecondaryAnterior Deltoid, Latissimus Dorsi StabilizerLower Trapezius, Serratus Anterior, Rhomboid Major, Subscapularis, Rectus Abdominis Equipment parallel bars or dip station, optional: resistance band or assisted dip machine for assistance, optional: dip belt for loading Jumping Jack Jumping Jack PrimaryGluteus Medius, Middle Deltoid, Gastrocnemius, Soleus SecondaryAdductor Group (Longus/Brevis/Magnus), Gluteus Minimus, Tensor Fasciae Latae, Anterior Deltoid, Supraspinatus, Latissimus Dorsi, Quadriceps Femoris SynergistSerratus Anterior, Lower Trapezius, Upper Trapezius StabilizerRectus Abdominis, External Oblique, Transversus Abdominis, Erector Spinae Group, Tibialis Anterior, Peroneus Longus (Fibularis Longus) Lat Pulldown Lat Pulldown PrimaryLatissimus Dorsi SecondaryTeres Major, Biceps Brachii, Brachialis, Brachioradialis, Posterior Deltoid, Lower Trapezius SynergistPectoralis Major, Triceps Brachii, Rhomboid Major, Middle Trapezius StabilizerInfraspinatus, Teres Minor, Rectus Abdominis, Erector Spinae Group Equipment cable pulldown machine, lat bar attachment Pendulum Exercise (Codman's) Pendulum Exercise (Codman's) StabilizerSupraspinatus, Anterior Deltoid Pull-Up Pull-Up PrimaryLatissimus Dorsi SecondaryBiceps Brachii, Brachialis, Brachioradialis, Teres Major, Lower Trapezius SynergistTriceps Brachii, Pectoralis Major, Posterior Deltoid, Rhomboid Major, Middle Trapezius StabilizerInfraspinatus, Teres Minor, Subscapularis, Flexor Digitorum Profundus, Flexor Digitorum Superficialis, Rectus Abdominis, External Oblique, Erector Spinae Group Equipment pull up bar Wall Push-Up Wall Push-Up PrimaryPectoralis Major SecondaryTriceps Brachii, Anterior Deltoid StabilizerSerratus Anterior, Transversus Abdominis	Archer Push-Up Archer Push-Up PrimaryTriceps Brachii, Pectoralis Major SecondaryAnterior Deltoid StabilizerSerratus Anterior, External Oblique, Internal Oblique, Transversus Abdominis, Gluteus Maximus Equipment none (bodyweight) Band Pull-Apart Band Pull-Apart PrimaryMiddle Trapezius, Rhomboid Major, Posterior Deltoid SecondaryLower Trapezius, Teres Minor, Infraspinatus Equipment Resistance band Barbell Row Barbell Row PrimaryLatissimus Dorsi, Middle Trapezius, Rhomboid Major, Posterior Deltoid SecondaryTeres Major, Biceps Brachii, Brachialis, Brachioradialis, Lower Trapezius StabilizerInfraspinatus, Teres Minor, Erector Spinae Group, Multifidus, Quadratus Lumborum, Gluteus Maximus, Hamstrings (Group), Flexor Digitorum Profundus, Flexor Digitorum Superficialis, Transversus Abdominis, Rectus Abdominis Equipment Barbell, weight plates Bent-Over Row Bent-Over Row PrimaryLatissimus Dorsi, Middle Trapezius, Rhomboid Major SecondaryPosterior Deltoid, Teres Major, Biceps Brachii, Brachialis SynergistLower Trapezius, Brachioradialis StabilizerInfraspinatus, Teres Minor, Erector Spinae Group, Multifidus, Hamstrings (Group), Gluteus Maximus, Transversus Abdominis, Flexor Digitorum Profundus, Flexor Digitorum Superficialis Equipment Barbell, Dumbbell Face Pull Face Pull PrimaryPosterior Deltoid, Middle Trapezius SecondaryInfraspinatus, Teres Minor, Rhomboid Major, Lower Trapezius SynergistBrachialis, Biceps Brachii StabilizerSupraspinatus, Erector Spinae Group, Transversus Abdominis Equipment cable machine with rope attachment, resistance band Mindfulness-Integrated Stretching Mindfulness-Integrated Stretching StabilizerTransversus Abdominis, Multifidus, Gluteus Medius Prone Horizontal Abduction with External Rotation (Prone Y/T) Prone Horizontal Abduction with External Rotation (Prone Y/T) PrimaryMiddle Trapezius, Lower Trapezius SecondaryInfraspinatus, Posterior Deltoid SynergistRhomboid Major Prone T with External Rotation Prone T with External Rotation PrimaryMiddle Trapezius, Lower Trapezius SecondaryRhomboid Major, Infraspinatus, Posterior Deltoid StabilizerUpper Trapezius Prone Y-T-W Raise Prone Y-T-W Raise PrimaryPosterior Deltoid, Middle Trapezius, Lower Trapezius SecondarySupraspinatus, Teres Minor, Infraspinatus SynergistRhomboid Major, Serratus Anterior StabilizerErector Spinae Group, Upper Trapezius Equipment floor, mat Towel Row Towel Row PrimaryPosterior Deltoid, Latissimus Dorsi, Middle Trapezius, Rhomboid Major SecondaryLower Trapezius SynergistBiceps Brachii, Brachialis, Brachioradialis StabilizerInfraspinatus, Teres Minor, Erector Spinae Group, Transversus Abdominis Equipment towel, door Towel Scapular Retraction Towel Scapular Retraction PrimaryRhomboid Major, Middle Trapezius SynergistLower Trapezius, Posterior Deltoid StabilizerInfraspinatus, Teres Minor, Upper Trapezius Equipment towel	Archer Push-Up Archer Push-Up PrimaryTriceps Brachii, Pectoralis Major SecondaryAnterior Deltoid StabilizerSerratus Anterior, External Oblique, Internal Oblique, Transversus Abdominis, Gluteus Maximus Equipment none (bodyweight) Barbell Bench Press Barbell Bench Press PrimaryPectoralis Major SecondaryAnterior Deltoid, Triceps Brachii StabilizerSerratus Anterior, Rhomboid Major, Middle Trapezius, Infraspinatus, Subscapularis, Biceps Brachii, Latissimus Dorsi, Erector Spinae Group, Gluteus Maximus Equipment Barbell, flat bench, weight plates, rack or spotter arms Burpee Burpee PrimaryQuadriceps Femoris, Gluteus Maximus, Gastrocnemius SecondaryPectoralis Major, Triceps Brachii, Hamstrings (Group), Soleus, Anterior Deltoid, Iliopsoas, Rectus Femoris StabilizerSerratus Anterior, Rectus Abdominis, External Oblique, Transversus Abdominis, Erector Spinae Group, Gluteus Medius Equipment none (bodyweight) Chest Fly Chest Fly PrimaryPectoralis Major SecondaryAnterior Deltoid StabilizerBiceps Brachii, Serratus Anterior, Subscapularis, Infraspinatus, Teres Minor, Middle Trapezius, Rhomboid Major Equipment Dumbbell, flat bench Countertop Incline Push-Up Countertop Incline Push-Up PrimaryPectoralis Major, Triceps Brachii SecondaryAnterior Deltoid SynergistAnconeus, Serratus Anterior StabilizerRectus Abdominis, Transversus Abdominis, Gluteus Maximus Equipment countertop Cross-Body Shoulder Stretch (Horizontal Adduction) Cross-Body Shoulder Stretch (Horizontal Adduction) PrimaryPosterior Deltoid, Infraspinatus SecondaryTeres Minor Diamond Push-Up Diamond Push-Up PrimaryTriceps Brachii SecondaryAnterior Deltoid, Pectoralis Major StabilizerSerratus Anterior, Rectus Abdominis, Transversus Abdominis, Gluteus Maximus Equipment none (bodyweight) Dumbbell Bench Press Dumbbell Bench Press PrimaryPectoralis Major SecondaryAnterior Deltoid, Triceps Brachii SynergistSerratus Anterior StabilizerInfraspinatus, Subscapularis, Supraspinatus, Teres Minor, Middle Trapezius, Rhomboid Major Equipment Dumbbell, flat bench Dynamic Hug Dynamic Hug PrimarySerratus Anterior SecondaryPectoralis Major, Anterior Deltoid StabilizerUpper Trapezius Equipment Resistance band Knee Push-Up Knee Push-Up PrimaryTriceps Brachii, Pectoralis Major SecondaryAnterior Deltoid StabilizerSerratus Anterior, Rectus Abdominis, Transversus Abdominis, Gluteus Maximus Equipment exercise mat (optional, for knee comfort) Pec Deck Pec Deck PrimaryPectoralis Major SecondaryAnterior Deltoid SynergistBiceps Brachii StabilizerSerratus Anterior, Subscapularis, Infraspinatus Equipment pec deck machine Push-Up Push-Up PrimaryTriceps Brachii, Pectoralis Major SecondaryAnterior Deltoid StabilizerSerratus Anterior, Rectus Abdominis, Transversus Abdominis, External Oblique, Gluteus Maximus, Erector Spinae Group Equipment none (bodyweight)	Empty Can Exercise (Scaption with Thumbs Down) Empty Can Exercise (Scaption with Thumbs Down) PrimarySupraspinatus, Middle Deltoid SecondaryPosterior Deltoid Equipment Dumbbell Resisted Internal Rotation Resisted Internal Rotation PrimarySubscapularis SecondaryLatissimus Dorsi, Teres Major, Pectoralis Major StabilizerAnterior Deltoid Equipment Resistance band Sleeper Stretch (Posterior Shoulder) Sleeper Stretch (Posterior Shoulder) PrimaryInfraspinatus, Teres Minor SecondaryPosterior Deltoid	Band Pull-Apart Band Pull-Apart PrimaryMiddle Trapezius, Rhomboid Major, Posterior Deltoid SecondaryLower Trapezius, Teres Minor, Infraspinatus Equipment Resistance band Doorway Pectoralis Stretch Doorway Pectoralis Stretch PrimaryPectoralis Major SecondaryAnterior Deltoid External Rotation at 0° Abduction (Side-Lying or Band) External Rotation at 0° Abduction (Side-Lying or Band) PrimaryInfraspinatus, Teres Minor SynergistPosterior Deltoid StabilizerSupraspinatus Equipment Resistance band Face Pull Face Pull PrimaryPosterior Deltoid, Middle Trapezius SecondaryInfraspinatus, Teres Minor, Rhomboid Major, Lower Trapezius SynergistBrachialis, Biceps Brachii StabilizerSupraspinatus, Erector Spinae Group, Transversus Abdominis Equipment cable machine with rope attachment, resistance band Prone External Rotation at 90° Abduction Prone External Rotation at 90° Abduction PrimaryInfraspinatus, Teres Minor SecondaryPosterior Deltoid StabilizerSupraspinatus, Middle Deltoid Equipment Dumbbell Prone Horizontal Abduction with External Rotation (Prone Y/T) Prone Horizontal Abduction with External Rotation (Prone Y/T) PrimaryMiddle Trapezius, Lower Trapezius SecondaryInfraspinatus, Posterior Deltoid SynergistRhomboid Major Prone T with External Rotation Prone T with External Rotation PrimaryMiddle Trapezius, Lower Trapezius SecondaryRhomboid Major, Infraspinatus, Posterior Deltoid StabilizerUpper Trapezius Prone Y-T-W Raise Prone Y-T-W Raise PrimaryPosterior Deltoid, Middle Trapezius, Lower Trapezius SecondarySupraspinatus, Teres Minor, Infraspinatus SynergistRhomboid Major, Serratus Anterior StabilizerErector Spinae Group, Upper Trapezius Equipment floor, mat Resisted External Rotation Resisted External Rotation PrimaryInfraspinatus, Teres Minor SecondaryPosterior Deltoid Equipment Resistance band Scaption with External Rotation Scaption with External Rotation PrimarySerratus Anterior, Upper Trapezius, Lower Trapezius SecondarySupraspinatus, Middle Deltoid, Anterior Deltoid SynergistInfraspinatus Equipment Dumbbell Side-Lying External Rotation Side-Lying External Rotation PrimaryInfraspinatus, Teres Minor SecondaryPosterior Deltoid, Lower Trapezius StabilizerSerratus Anterior, Upper Trapezius Equipment Dumbbell Towel Scapular Retraction Towel Scapular Retraction PrimaryRhomboid Major, Middle Trapezius SynergistLower Trapezius, Posterior Deltoid StabilizerInfraspinatus, Teres Minor, Upper Trapezius Equipment towel Wall Angel Wall Angel PrimaryLower Trapezius, Serratus Anterior SecondaryInfraspinatus, Teres Minor SynergistPosterior Deltoid, Rhomboid Major, Middle Trapezius StabilizerUpper Trapezius, Erector Spinae Group Equipment wall World's Greatest Stretch World's Greatest Stretch PrimaryExternal Oblique, Internal Oblique SynergistPosterior Deltoid, Rotatores (Thoracis), Erector Spinae Group, Multifidus, Teres Minor, Infraspinatus StabilizerLower Trapezius, Middle Trapezius, Transversus Abdominis, Quadratus Lumborum, Gluteus Medius, Quadriceps Femoris, Serratus Anterior Equipment none	—	—	—	—	—	—	Backpack Weighted Carry Backpack Weighted Carry PrimaryErector Spinae Group SecondaryUpper Trapezius SynergistGluteus Maximus, Quadriceps Femoris, Gastrocnemius, Soleus, Hamstrings (Group) StabilizerQuadratus Lumborum, Transversus Abdominis, Multifidus, Gluteus Medius, External Oblique, Internal Oblique Equipment backpack Dead Hang Dead Hang PrimaryFlexor Digitorum Superficialis, Flexor Digitorum Profundus SecondaryUpper Trapezius, Flexor Carpi Ulnaris StabilizerInfraspinatus, Latissimus Dorsi, Supraspinatus Equipment pull up bar Dumbbell Shoulder Press Dumbbell Shoulder Press PrimaryAnterior Deltoid, Middle Deltoid SecondaryUpper Trapezius, Triceps Brachii SynergistPectoralis Major, Supraspinatus, Lower Trapezius, Serratus Anterior StabilizerInfraspinatus, Teres Minor, Subscapularis, Erector Spinae Group, Rectus Abdominis, External Oblique Equipment Dumbbell, bench with back support (optional, seated variation) Lateral Raise Lateral Raise PrimaryMiddle Deltoid SecondaryAnterior Deltoid, Posterior Deltoid SynergistLower Trapezius, Serratus Anterior, Upper Trapezius, Supraspinatus StabilizerMiddle Trapezius, Infraspinatus, Subscapularis, Teres Minor, Erector Spinae Group Equipment Dumbbell, resistance band (alternative), cable column (alternative) Negative Pull-Up Negative Pull-Up PrimaryLatissimus Dorsi SecondaryRhomboid Major, Lower Trapezius, Teres Major, Brachialis, Biceps Brachii StabilizerFlexor Digitorum Profundus Equipment pull up bar, Step Scapular Clock (Wall-Supported) Scapular Clock (Wall-Supported) PrimarySerratus Anterior SecondaryLevator Scapulae, Rhomboid Major, Upper Trapezius, Lower Trapezius, Middle Trapezius StabilizerSubscapularis, Supraspinatus, Infraspinatus, Teres Minor, Anterior Deltoid, Pectoralis Major Scapular Elevation and Depression (Shrugs / Reverse Shrugs) Scapular Elevation and Depression (Shrugs / Reverse Shrugs) PrimaryUpper Trapezius, Levator Scapulae, Lower Trapezius SecondarySerratus Anterior Equipment Dumbbell Upward Rotation Shrug (30° Abduction) Upward Rotation Shrug (30° Abduction) PrimaryUpper Trapezius, Lower Trapezius SecondaryLevator Scapulae, Serratus Anterior SynergistMiddle Trapezius Equipment Dumbbell	Band-Assisted Pull-Up Band-Assisted Pull-Up PrimaryLatissimus Dorsi SecondaryRhomboid Major, Lower Trapezius, Teres Major, Brachioradialis, Brachialis, Biceps Brachii SynergistPosterior Deltoid StabilizerFlexor Digitorum Profundus Equipment pull up bar, resistance band Chair Triceps Dip Chair Triceps Dip PrimaryTriceps Brachii SecondaryPectoralis Major, Anterior Deltoid SynergistAnconeus StabilizerLower Trapezius, Serratus Anterior Equipment Chair Chin-Up Chin-Up PrimaryLatissimus Dorsi, Biceps Brachii SecondaryBrachialis, Brachioradialis, Teres Major, Posterior Deltoid SynergistLower Trapezius, Pectoralis Major StabilizerTriceps Brachii, Middle Trapezius, Rhomboid Major, Infraspinatus, Teres Minor, Subscapularis, Flexor Digitorum Profundus, Flexor Digitorum Superficialis, Rectus Abdominis, External Oblique Equipment pull up bar, resistance band (optional, for assistance), dip belt or dumbbell (optional, for loading) Cobra Pose Cobra Pose PrimaryErector Spinae Group, Multifidus SecondarySemispinalis Thoracis, Triceps Brachii, Lower Trapezius, Middle Trapezius, Rhomboid Major SynergistPosterior Deltoid StabilizerGluteus Maximus, Hamstrings (Group), Transversus Abdominis Equipment yoga mat Dip Dip PrimaryPectoralis Major, Triceps Brachii SecondaryAnterior Deltoid, Latissimus Dorsi StabilizerLower Trapezius, Serratus Anterior, Rhomboid Major, Subscapularis, Rectus Abdominis Equipment parallel bars or dip station, optional: resistance band or assisted dip machine for assistance, optional: dip belt for loading Doorway Isometric Row Doorway Isometric Row PrimaryLatissimus Dorsi, Rhomboid Major, Middle Trapezius SecondaryPosterior Deltoid, Lower Trapezius, Teres Major, Biceps Brachii SynergistBrachioradialis, Brachialis StabilizerInfraspinatus, Teres Minor, Transversus Abdominis, Erector Spinae Group Equipment doorway Foot-Supported L-Sit Foot-Supported L-Sit PrimaryTriceps Brachii, Lower Trapezius SecondaryRectus Abdominis, Iliopsoas StabilizerLatissimus Dorsi, Serratus Anterior, Pectoralis Major Equipment parallettes or yoga blocks L-Sit L-Sit PrimaryRectus Abdominis, Iliopsoas SecondaryTriceps Brachii, Quadriceps Femoris, Rectus Femoris, Lower Trapezius StabilizerSerratus Anterior, Latissimus Dorsi Equipment parallettes or yoga blocks Lat Pulldown Lat Pulldown PrimaryLatissimus Dorsi SecondaryTeres Major, Biceps Brachii, Brachialis, Brachioradialis, Posterior Deltoid, Lower Trapezius SynergistPectoralis Major, Triceps Brachii, Rhomboid Major, Middle Trapezius StabilizerInfraspinatus, Teres Minor, Rectus Abdominis, Erector Spinae Group Equipment cable pulldown machine, lat bar attachment Low Row (Band/Cable) Low Row (Band/Cable) PrimaryMiddle Trapezius, Lower Trapezius SecondaryRhomboid Major, Latissimus Dorsi, Posterior Deltoid SynergistBiceps Brachii Equipment Resistance band, cable machine Negative Dip Negative Dip PrimaryTriceps Brachii, Pectoralis Major SecondaryAnterior Deltoid StabilizerLower Trapezius, Serratus Anterior, Rhomboid Major Equipment parallel bars or dip station Parallel Bar Support Hold Parallel Bar Support Hold PrimaryLower Trapezius, Triceps Brachii SecondaryPectoralis Major StabilizerSerratus Anterior, Latissimus Dorsi, Rectus Abdominis, Transversus Abdominis Equipment parallel bars or dip station Prone T with External Rotation Prone T with External Rotation PrimaryMiddle Trapezius, Lower Trapezius SecondaryRhomboid Major, Infraspinatus, Posterior Deltoid StabilizerUpper Trapezius Prone Y-Raise Prone Y-Raise PrimaryLower Trapezius SecondaryMiddle Trapezius, Serratus Anterior, Posterior Deltoid StabilizerSupraspinatus Prone Y-T-W Raise Prone Y-T-W Raise PrimaryPosterior Deltoid, Middle Trapezius, Lower Trapezius SecondarySupraspinatus, Teres Minor, Infraspinatus SynergistRhomboid Major, Serratus Anterior StabilizerErector Spinae Group, Upper Trapezius Equipment floor, mat Pull-Up Pull-Up PrimaryLatissimus Dorsi SecondaryBiceps Brachii, Brachialis, Brachioradialis, Teres Major, Lower Trapezius SynergistTriceps Brachii, Pectoralis Major, Posterior Deltoid, Rhomboid Major, Middle Trapezius StabilizerInfraspinatus, Teres Minor, Subscapularis, Flexor Digitorum Profundus, Flexor Digitorum Superficialis, Rectus Abdominis, External Oblique, Erector Spinae Group Equipment pull up bar Scapular Clock (Wall-Supported) Scapular Clock (Wall-Supported) PrimarySerratus Anterior SecondaryLevator Scapulae, Rhomboid Major, Upper Trapezius, Lower Trapezius, Middle Trapezius StabilizerSubscapularis, Supraspinatus, Infraspinatus, Teres Minor, Anterior Deltoid, Pectoralis Major Scapular Elevation and Depression (Shrugs / Reverse Shrugs) Scapular Elevation and Depression (Shrugs / Reverse Shrugs) PrimaryUpper Trapezius, Levator Scapulae, Lower Trapezius SecondarySerratus Anterior Equipment Dumbbell Scapular Pull-Up Scapular Pull-Up PrimaryLower Trapezius SecondaryRhomboid Major, Latissimus Dorsi, Middle Trapezius, Teres Major StabilizerSerratus Anterior, Flexor Digitorum Profundus Equipment pull up bar Side-Lying External Rotation Side-Lying External Rotation PrimaryInfraspinatus, Teres Minor SecondaryPosterior Deltoid, Lower Trapezius StabilizerSerratus Anterior, Upper Trapezius Equipment Dumbbell Towel Scapular Retraction Towel Scapular Retraction PrimaryRhomboid Major, Middle Trapezius SynergistLower Trapezius, Posterior Deltoid StabilizerInfraspinatus, Teres Minor, Upper Trapezius Equipment towel Tuck L-Sit Tuck L-Sit PrimaryIliopsoas, Rectus Abdominis SecondaryTriceps Brachii, Lower Trapezius StabilizerExternal Oblique, Serratus Anterior, Latissimus Dorsi Equipment parallettes or yoga blocks Wall Angel Wall Angel PrimaryLower Trapezius, Serratus Anterior SecondaryInfraspinatus, Teres Minor SynergistPosterior Deltoid, Rhomboid Major, Middle Trapezius StabilizerUpper Trapezius, Erector Spinae Group Equipment wall	Archer Push-Up Archer Push-Up PrimaryTriceps Brachii, Pectoralis Major SecondaryAnterior Deltoid StabilizerSerratus Anterior, External Oblique, Internal Oblique, Transversus Abdominis, Gluteus Maximus Equipment none (bodyweight) Bear Crawl Bear Crawl PrimarySerratus Anterior, Anterior Deltoid, Triceps Brachii, Quadriceps Femoris SecondaryIliopsoas, Gluteus Maximus, Pectoralis Major SynergistLower Trapezius StabilizerTransversus Abdominis, Rectus Abdominis, External Oblique, Internal Oblique, Multifidus, Erector Spinae Group, Gluteus Medius, Quadratus Lumborum, Flexor Carpi Radialis, Flexor Carpi Ulnaris, Tibialis Anterior, Gastrocnemius Equipment none (bodyweight) Burpee Burpee PrimaryQuadriceps Femoris, Gluteus Maximus, Gastrocnemius SecondaryPectoralis Major, Triceps Brachii, Hamstrings (Group), Soleus, Anterior Deltoid, Iliopsoas, Rectus Femoris StabilizerSerratus Anterior, Rectus Abdominis, External Oblique, Transversus Abdominis, Erector Spinae Group, Gluteus Medius Equipment none (bodyweight) Countertop Incline Push-Up Countertop Incline Push-Up PrimaryPectoralis Major, Triceps Brachii SecondaryAnterior Deltoid SynergistAnconeus, Serratus Anterior StabilizerRectus Abdominis, Transversus Abdominis, Gluteus Maximus Equipment countertop Diamond Push-Up Diamond Push-Up PrimaryTriceps Brachii SecondaryAnterior Deltoid, Pectoralis Major StabilizerSerratus Anterior, Rectus Abdominis, Transversus Abdominis, Gluteus Maximus Equipment none (bodyweight) Dumbbell Bench Press Dumbbell Bench Press PrimaryPectoralis Major SecondaryAnterior Deltoid, Triceps Brachii SynergistSerratus Anterior StabilizerInfraspinatus, Subscapularis, Supraspinatus, Teres Minor, Middle Trapezius, Rhomboid Major Equipment Dumbbell, flat bench Dynamic Hug Dynamic Hug PrimarySerratus Anterior SecondaryPectoralis Major, Anterior Deltoid StabilizerUpper Trapezius Equipment Resistance band Knee Push-Up Knee Push-Up PrimaryTriceps Brachii, Pectoralis Major SecondaryAnterior Deltoid StabilizerSerratus Anterior, Rectus Abdominis, Transversus Abdominis, Gluteus Maximus Equipment exercise mat (optional, for knee comfort) Mountain Climber Mountain Climber PrimaryIliopsoas, Rectus Abdominis SecondaryExternal Oblique, Internal Oblique, Quadriceps Femoris SynergistTensor Fasciae Latae, Rectus Femoris StabilizerTransversus Abdominis, Gluteus Medius, Serratus Anterior, Anterior Deltoid, Pectoralis Major, Triceps Brachii, Erector Spinae Group, Multifidus Equipment none (bodyweight), exercise mat (optional) Push-Up Push-Up PrimaryTriceps Brachii, Pectoralis Major SecondaryAnterior Deltoid StabilizerSerratus Anterior, Rectus Abdominis, Transversus Abdominis, External Oblique, Gluteus Maximus, Erector Spinae Group Equipment none (bodyweight) Push-Up Plus Push-Up Plus PrimarySerratus Anterior, Lower Trapezius SecondaryPectoralis Major, Triceps Brachii SynergistAnterior Deltoid Scapular Clock (Wall-Supported) Scapular Clock (Wall-Supported) PrimarySerratus Anterior SecondaryLevator Scapulae, Rhomboid Major, Upper Trapezius, Lower Trapezius, Middle Trapezius StabilizerSubscapularis, Supraspinatus, Infraspinatus, Teres Minor, Anterior Deltoid, Pectoralis Major Supine Scapular Punch Supine Scapular Punch PrimarySerratus Anterior StabilizerUpper Trapezius, Infraspinatus, Pectoralis Major Equipment Dumbbell Wall Push-Up Wall Push-Up PrimaryPectoralis Major SecondaryTriceps Brachii, Anterior Deltoid StabilizerSerratus Anterior, Transversus Abdominis Wall Slide Wall Slide PrimarySerratus Anterior, Lower Trapezius SecondaryMiddle Trapezius, Infraspinatus StabilizerUpper Trapezius Equipment Resistance band	Band Pull-Apart Band Pull-Apart PrimaryMiddle Trapezius, Rhomboid Major, Posterior Deltoid SecondaryLower Trapezius, Teres Minor, Infraspinatus Equipment Resistance band Barbell Bench Press Barbell Bench Press PrimaryPectoralis Major SecondaryAnterior Deltoid, Triceps Brachii StabilizerSerratus Anterior, Rhomboid Major, Middle Trapezius, Infraspinatus, Subscapularis, Biceps Brachii, Latissimus Dorsi, Erector Spinae Group, Gluteus Maximus Equipment Barbell, flat bench, weight plates, rack or spotter arms Barbell Row Barbell Row PrimaryLatissimus Dorsi, Middle Trapezius, Rhomboid Major, Posterior Deltoid SecondaryTeres Major, Biceps Brachii, Brachialis, Brachioradialis, Lower Trapezius StabilizerInfraspinatus, Teres Minor, Erector Spinae Group, Multifidus, Quadratus Lumborum, Gluteus Maximus, Hamstrings (Group), Flexor Digitorum Profundus, Flexor Digitorum Superficialis, Transversus Abdominis, Rectus Abdominis Equipment Barbell, weight plates Bent-Over Row Bent-Over Row PrimaryLatissimus Dorsi, Middle Trapezius, Rhomboid Major SecondaryPosterior Deltoid, Teres Major, Biceps Brachii, Brachialis SynergistLower Trapezius, Brachioradialis StabilizerInfraspinatus, Teres Minor, Erector Spinae Group, Multifidus, Hamstrings (Group), Gluteus Maximus, Transversus Abdominis, Flexor Digitorum Profundus, Flexor Digitorum Superficialis Equipment Barbell, Dumbbell Chin-Up Chin-Up PrimaryLatissimus Dorsi, Biceps Brachii SecondaryBrachialis, Brachioradialis, Teres Major, Posterior Deltoid SynergistLower Trapezius, Pectoralis Major StabilizerTriceps Brachii, Middle Trapezius, Rhomboid Major, Infraspinatus, Teres Minor, Subscapularis, Flexor Digitorum Profundus, Flexor Digitorum Superficialis, Rectus Abdominis, External Oblique Equipment pull up bar, resistance band (optional, for assistance), dip belt or dumbbell (optional, for loading) Cobra Pose Cobra Pose PrimaryErector Spinae Group, Multifidus SecondarySemispinalis Thoracis, Triceps Brachii, Lower Trapezius, Middle Trapezius, Rhomboid Major SynergistPosterior Deltoid StabilizerGluteus Maximus, Hamstrings (Group), Transversus Abdominis Equipment yoga mat Doorway Isometric Row Doorway Isometric Row PrimaryLatissimus Dorsi, Rhomboid Major, Middle Trapezius SecondaryPosterior Deltoid, Lower Trapezius, Teres Major, Biceps Brachii SynergistBrachioradialis, Brachialis StabilizerInfraspinatus, Teres Minor, Transversus Abdominis, Erector Spinae Group Equipment doorway Face Pull Face Pull PrimaryPosterior Deltoid, Middle Trapezius SecondaryInfraspinatus, Teres Minor, Rhomboid Major, Lower Trapezius SynergistBrachialis, Biceps Brachii StabilizerSupraspinatus, Erector Spinae Group, Transversus Abdominis Equipment cable machine with rope attachment, resistance band Inverted Row Inverted Row PrimaryLower Trapezius, Middle Trapezius, Latissimus Dorsi SecondaryBiceps Brachii, Posterior Deltoid, Upper Trapezius StabilizerRectus Abdominis Equipment suspension trainer, Barbell Lat Pulldown Lat Pulldown PrimaryLatissimus Dorsi SecondaryTeres Major, Biceps Brachii, Brachialis, Brachioradialis, Posterior Deltoid, Lower Trapezius SynergistPectoralis Major, Triceps Brachii, Rhomboid Major, Middle Trapezius StabilizerInfraspinatus, Teres Minor, Rectus Abdominis, Erector Spinae Group Equipment cable pulldown machine, lat bar attachment Low Row (Band/Cable) Low Row (Band/Cable) PrimaryMiddle Trapezius, Lower Trapezius SecondaryRhomboid Major, Latissimus Dorsi, Posterior Deltoid SynergistBiceps Brachii Equipment Resistance band, cable machine Prone Horizontal Abduction with External Rotation (Prone Y/T) Prone Horizontal Abduction with External Rotation (Prone Y/T) PrimaryMiddle Trapezius, Lower Trapezius SecondaryInfraspinatus, Posterior Deltoid SynergistRhomboid Major Prone T with External Rotation Prone T with External Rotation PrimaryMiddle Trapezius, Lower Trapezius SecondaryRhomboid Major, Infraspinatus, Posterior Deltoid StabilizerUpper Trapezius Prone Y-T-W Raise Prone Y-T-W Raise PrimaryPosterior Deltoid, Middle Trapezius, Lower Trapezius SecondarySupraspinatus, Teres Minor, Infraspinatus SynergistRhomboid Major, Serratus Anterior StabilizerErector Spinae Group, Upper Trapezius Equipment floor, mat Pull-Up Pull-Up PrimaryLatissimus Dorsi SecondaryBiceps Brachii, Brachialis, Brachioradialis, Teres Major, Lower Trapezius SynergistTriceps Brachii, Pectoralis Major, Posterior Deltoid, Rhomboid Major, Middle Trapezius StabilizerInfraspinatus, Teres Minor, Subscapularis, Flexor Digitorum Profundus, Flexor Digitorum Superficialis, Rectus Abdominis, External Oblique, Erector Spinae Group Equipment pull up bar Scapular Clock (Wall-Supported) Scapular Clock (Wall-Supported) PrimarySerratus Anterior SecondaryLevator Scapulae, Rhomboid Major, Upper Trapezius, Lower Trapezius, Middle Trapezius StabilizerSubscapularis, Supraspinatus, Infraspinatus, Teres Minor, Anterior Deltoid, Pectoralis Major Scapular Pull-Up Scapular Pull-Up PrimaryLower Trapezius SecondaryRhomboid Major, Latissimus Dorsi, Middle Trapezius, Teres Major StabilizerSerratus Anterior, Flexor Digitorum Profundus Equipment pull up bar Scapular Retraction Exercise Scapular Retraction Exercise PrimaryMiddle Trapezius, Rhomboid Major Scapular Stability Exercises (Rows / Scapular Retraction) Scapular Stability Exercises (Rows / Scapular Retraction) PrimaryMiddle Trapezius, Lower Trapezius SecondaryRhomboid Major, Posterior Deltoid SynergistLatissimus Dorsi Equipment Resistance band Seated Cable Row Seated Cable Row PrimaryLatissimus Dorsi, Middle Trapezius, Rhomboid Major SecondaryPosterior Deltoid, Teres Major, Biceps Brachii, Brachialis, Brachioradialis SynergistLower Trapezius StabilizerInfraspinatus, Teres Minor, Erector Spinae Group, Multifidus, Transversus Abdominis, Flexor Digitorum Profundus, Flexor Digitorum Superficialis Equipment cable row machine, V grip or straight bar handle, foot platform Towel Row Towel Row PrimaryPosterior Deltoid, Latissimus Dorsi, Middle Trapezius, Rhomboid Major SecondaryLower Trapezius SynergistBiceps Brachii, Brachialis, Brachioradialis StabilizerInfraspinatus, Teres Minor, Erector Spinae Group, Transversus Abdominis Equipment towel, door Towel Scapular Retraction Towel Scapular Retraction PrimaryRhomboid Major, Middle Trapezius SynergistLower Trapezius, Posterior Deltoid StabilizerInfraspinatus, Teres Minor, Upper Trapezius Equipment towel Wall Angel Wall Angel PrimaryLower Trapezius, Serratus Anterior SecondaryInfraspinatus, Teres Minor SynergistPosterior Deltoid, Rhomboid Major, Middle Trapezius StabilizerUpper Trapezius, Erector Spinae Group Equipment wall	Downward Dog (Adho Mukha Svanasana) Downward Dog (Adho Mukha Svanasana) PrimaryAnterior Deltoid, Serratus Anterior, Triceps Brachii SecondaryLower Trapezius, Upper Trapezius, Quadriceps Femoris StabilizerInfraspinatus, Supraspinatus, Subscapularis, Teres Minor, Erector Spinae Group, Transversus Abdominis, Rectus Abdominis, Flexor Digitorum Superficialis Equipment yoga mat (optional) Dumbbell Shoulder Press Dumbbell Shoulder Press PrimaryAnterior Deltoid, Middle Deltoid SecondaryUpper Trapezius, Triceps Brachii SynergistPectoralis Major, Supraspinatus, Lower Trapezius, Serratus Anterior StabilizerInfraspinatus, Teres Minor, Subscapularis, Erector Spinae Group, Rectus Abdominis, External Oblique Equipment Dumbbell, bench with back support (optional, seated variation) Jumping Jack Jumping Jack PrimaryGluteus Medius, Middle Deltoid, Gastrocnemius, Soleus SecondaryAdductor Group (Longus/Brevis/Magnus), Gluteus Minimus, Tensor Fasciae Latae, Anterior Deltoid, Supraspinatus, Latissimus Dorsi, Quadriceps Femoris SynergistSerratus Anterior, Lower Trapezius, Upper Trapezius StabilizerRectus Abdominis, External Oblique, Transversus Abdominis, Erector Spinae Group, Tibialis Anterior, Peroneus Longus (Fibularis Longus) Landmine Press Landmine Press PrimaryAnterior Deltoid SecondarySerratus Anterior, Triceps Brachii StabilizerUpper Trapezius, Transversus Abdominis Equipment Barbell, Landmine Lateral Raise Lateral Raise PrimaryMiddle Deltoid SecondaryAnterior Deltoid, Posterior Deltoid SynergistLower Trapezius, Serratus Anterior, Upper Trapezius, Supraspinatus StabilizerMiddle Trapezius, Infraspinatus, Subscapularis, Teres Minor, Erector Spinae Group Equipment Dumbbell, resistance band (alternative), cable column (alternative) Negative Pull-Up Negative Pull-Up PrimaryLatissimus Dorsi SecondaryRhomboid Major, Lower Trapezius, Teres Major, Brachialis, Biceps Brachii StabilizerFlexor Digitorum Profundus Equipment pull up bar, Step Prone Horizontal Abduction with External Rotation (Prone Y/T) Prone Horizontal Abduction with External Rotation (Prone Y/T) PrimaryMiddle Trapezius, Lower Trapezius SecondaryInfraspinatus, Posterior Deltoid SynergistRhomboid Major Prone Y-Raise Prone Y-Raise PrimaryLower Trapezius SecondaryMiddle Trapezius, Serratus Anterior, Posterior Deltoid StabilizerSupraspinatus Prone Y-T-W Raise Prone Y-T-W Raise PrimaryPosterior Deltoid, Middle Trapezius, Lower Trapezius SecondarySupraspinatus, Teres Minor, Infraspinatus SynergistRhomboid Major, Serratus Anterior StabilizerErector Spinae Group, Upper Trapezius Equipment floor, mat Push-Up Plus Push-Up Plus PrimarySerratus Anterior, Lower Trapezius SecondaryPectoralis Major, Triceps Brachii SynergistAnterior Deltoid Scaption with External Rotation Scaption with External Rotation PrimarySerratus Anterior, Upper Trapezius, Lower Trapezius SecondarySupraspinatus, Middle Deltoid, Anterior Deltoid SynergistInfraspinatus Equipment Dumbbell Scapular Clock (Wall-Supported) Scapular Clock (Wall-Supported) PrimarySerratus Anterior SecondaryLevator Scapulae, Rhomboid Major, Upper Trapezius, Lower Trapezius, Middle Trapezius StabilizerSubscapularis, Supraspinatus, Infraspinatus, Teres Minor, Anterior Deltoid, Pectoralis Major Superman Superman PrimaryErector Spinae Group, Gluteus Maximus SecondaryMultifidus, Hamstrings (Group), Posterior Deltoid, Lower Trapezius SynergistSemispinalis Thoracis, Middle Trapezius StabilizerTransversus Abdominis, Quadratus Lumborum Equipment mat (optional) Supine Scapular Punch Supine Scapular Punch PrimarySerratus Anterior StabilizerUpper Trapezius, Infraspinatus, Pectoralis Major Equipment Dumbbell Upward Rotation Shrug (30° Abduction) Upward Rotation Shrug (30° Abduction) PrimaryUpper Trapezius, Lower Trapezius SecondaryLevator Scapulae, Serratus Anterior SynergistMiddle Trapezius Equipment Dumbbell Wall Angel Wall Angel PrimaryLower Trapezius, Serratus Anterior SecondaryInfraspinatus, Teres Minor SynergistPosterior Deltoid, Rhomboid Major, Middle Trapezius StabilizerUpper Trapezius, Erector Spinae Group Equipment wall Wall Slide Wall Slide PrimarySerratus Anterior, Lower Trapezius SecondaryMiddle Trapezius, Infraspinatus StabilizerUpper Trapezius Equipment Resistance band Water Bottle Lateral Raise Water Bottle Lateral Raise PrimaryMiddle Deltoid SecondarySupraspinatus SynergistAnterior Deltoid, Posterior Deltoid StabilizerSerratus Anterior, Upper Trapezius, Lower Trapezius, Infraspinatus, Teres Minor Equipment water bottles	Band-Assisted Pull-Up Band-Assisted Pull-Up PrimaryLatissimus Dorsi SecondaryRhomboid Major, Lower Trapezius, Teres Major, Brachioradialis, Brachialis, Biceps Brachii SynergistPosterior Deltoid StabilizerFlexor Digitorum Profundus Equipment pull up bar, resistance band Chin-Up Chin-Up PrimaryLatissimus Dorsi, Biceps Brachii SecondaryBrachialis, Brachioradialis, Teres Major, Posterior Deltoid SynergistLower Trapezius, Pectoralis Major StabilizerTriceps Brachii, Middle Trapezius, Rhomboid Major, Infraspinatus, Teres Minor, Subscapularis, Flexor Digitorum Profundus, Flexor Digitorum Superficialis, Rectus Abdominis, External Oblique Equipment pull up bar, resistance band (optional, for assistance), dip belt or dumbbell (optional, for loading) Lat Pulldown Lat Pulldown PrimaryLatissimus Dorsi SecondaryTeres Major, Biceps Brachii, Brachialis, Brachioradialis, Posterior Deltoid, Lower Trapezius SynergistPectoralis Major, Triceps Brachii, Rhomboid Major, Middle Trapezius StabilizerInfraspinatus, Teres Minor, Rectus Abdominis, Erector Spinae Group Equipment cable pulldown machine, lat bar attachment Pull-Up Pull-Up PrimaryLatissimus Dorsi SecondaryBiceps Brachii, Brachialis, Brachioradialis, Teres Major, Lower Trapezius SynergistTriceps Brachii, Pectoralis Major, Posterior Deltoid, Rhomboid Major, Middle Trapezius StabilizerInfraspinatus, Teres Minor, Subscapularis, Flexor Digitorum Profundus, Flexor Digitorum Superficialis, Rectus Abdominis, External Oblique, Erector Spinae Group Equipment pull up bar Scapular Clock (Wall-Supported) Scapular Clock (Wall-Supported) PrimarySerratus Anterior SecondaryLevator Scapulae, Rhomboid Major, Upper Trapezius, Lower Trapezius, Middle Trapezius StabilizerSubscapularis, Supraspinatus, Infraspinatus, Teres Minor, Anterior Deltoid, Pectoralis Major Scapular Downward Rotation Control (Arm Lowering) Scapular Downward Rotation Control (Arm Lowering) PrimaryRhomboid Major, Levator Scapulae StabilizerLower Trapezius Scapular Pull-Up Scapular Pull-Up PrimaryLower Trapezius SecondaryRhomboid Major, Latissimus Dorsi, Middle Trapezius, Teres Major StabilizerSerratus Anterior, Flexor Digitorum Profundus Equipment pull up bar	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—
Elbow	Archer Push-Up Archer Push-Up PrimaryTriceps Brachii, Pectoralis Major SecondaryAnterior Deltoid StabilizerSerratus Anterior, External Oblique, Internal Oblique, Transversus Abdominis, Gluteus Maximus Equipment none (bodyweight) Band-Assisted Pull-Up Band-Assisted Pull-Up PrimaryLatissimus Dorsi SecondaryRhomboid Major, Lower Trapezius, Teres Major, Brachioradialis, Brachialis, Biceps Brachii SynergistPosterior Deltoid StabilizerFlexor Digitorum Profundus Equipment pull up bar, resistance band Barbell Row Barbell Row PrimaryLatissimus Dorsi, Middle Trapezius, Rhomboid Major, Posterior Deltoid SecondaryTeres Major, Biceps Brachii, Brachialis, Brachioradialis, Lower Trapezius StabilizerInfraspinatus, Teres Minor, Erector Spinae Group, Multifidus, Quadratus Lumborum, Gluteus Maximus, Hamstrings (Group), Flexor Digitorum Profundus, Flexor Digitorum Superficialis, Transversus Abdominis, Rectus Abdominis Equipment Barbell, weight plates Bent-Over Row Bent-Over Row PrimaryLatissimus Dorsi, Middle Trapezius, Rhomboid Major SecondaryPosterior Deltoid, Teres Major, Biceps Brachii, Brachialis SynergistLower Trapezius, Brachioradialis StabilizerInfraspinatus, Teres Minor, Erector Spinae Group, Multifidus, Hamstrings (Group), Gluteus Maximus, Transversus Abdominis, Flexor Digitorum Profundus, Flexor Digitorum Superficialis Equipment Barbell, Dumbbell Bicep Curl Bicep Curl PrimaryBiceps Brachii, Brachialis SecondaryBrachioradialis SynergistSupinator Equipment Dumbbell Biceps Curl Biceps Curl PrimaryBiceps Brachii, Brachialis SecondaryBrachioradialis StabilizerAnterior Deltoid, Flexor Carpi Radialis, Flexor Carpi Ulnaris, Flexor Digitorum Superficialis, Erector Spinae Group Equipment Dumbbell, Barbell, resistance band, cable machine Burpee Burpee PrimaryQuadriceps Femoris, Gluteus Maximus, Gastrocnemius SecondaryPectoralis Major, Triceps Brachii, Hamstrings (Group), Soleus, Anterior Deltoid, Iliopsoas, Rectus Femoris StabilizerSerratus Anterior, Rectus Abdominis, External Oblique, Transversus Abdominis, Erector Spinae Group, Gluteus Medius Equipment none (bodyweight) Chair Triceps Dip Chair Triceps Dip PrimaryTriceps Brachii SecondaryPectoralis Major, Anterior Deltoid SynergistAnconeus StabilizerLower Trapezius, Serratus Anterior Equipment Chair Chin-Up Chin-Up PrimaryLatissimus Dorsi, Biceps Brachii SecondaryBrachialis, Brachioradialis, Teres Major, Posterior Deltoid SynergistLower Trapezius, Pectoralis Major StabilizerTriceps Brachii, Middle Trapezius, Rhomboid Major, Infraspinatus, Teres Minor, Subscapularis, Flexor Digitorum Profundus, Flexor Digitorum Superficialis, Rectus Abdominis, External Oblique Equipment pull up bar, resistance band (optional, for assistance), dip belt or dumbbell (optional, for loading) Countertop Incline Push-Up Countertop Incline Push-Up PrimaryPectoralis Major, Triceps Brachii SecondaryAnterior Deltoid SynergistAnconeus, Serratus Anterior StabilizerRectus Abdominis, Transversus Abdominis, Gluteus Maximus Equipment countertop Diamond Push-Up Diamond Push-Up PrimaryTriceps Brachii SecondaryAnterior Deltoid, Pectoralis Major StabilizerSerratus Anterior, Rectus Abdominis, Transversus Abdominis, Gluteus Maximus Equipment none (bodyweight) Doorway Isometric Row Doorway Isometric Row PrimaryLatissimus Dorsi, Rhomboid Major, Middle Trapezius SecondaryPosterior Deltoid, Lower Trapezius, Teres Major, Biceps Brachii SynergistBrachioradialis, Brachialis StabilizerInfraspinatus, Teres Minor, Transversus Abdominis, Erector Spinae Group Equipment doorway Face Pull Face Pull PrimaryPosterior Deltoid, Middle Trapezius SecondaryInfraspinatus, Teres Minor, Rhomboid Major, Lower Trapezius SynergistBrachialis, Biceps Brachii StabilizerSupraspinatus, Erector Spinae Group, Transversus Abdominis Equipment cable machine with rope attachment, resistance band Hammer Curl Hammer Curl PrimaryBrachioradialis, Brachialis SecondaryBiceps Brachii StabilizerAnterior Deltoid, Flexor Digitorum Superficialis, Flexor Digitorum Profundus, Flexor Carpi Ulnaris, Extensor Carpi Radialis Longus, Upper Trapezius Equipment Dumbbell Inverted Row Inverted Row PrimaryLower Trapezius, Middle Trapezius, Latissimus Dorsi SecondaryBiceps Brachii, Posterior Deltoid, Upper Trapezius StabilizerRectus Abdominis Equipment suspension trainer, Barbell Knee Push-Up Knee Push-Up PrimaryTriceps Brachii, Pectoralis Major SecondaryAnterior Deltoid StabilizerSerratus Anterior, Rectus Abdominis, Transversus Abdominis, Gluteus Maximus Equipment exercise mat (optional, for knee comfort) Lat Pulldown Lat Pulldown PrimaryLatissimus Dorsi SecondaryTeres Major, Biceps Brachii, Brachialis, Brachioradialis, Posterior Deltoid, Lower Trapezius SynergistPectoralis Major, Triceps Brachii, Rhomboid Major, Middle Trapezius StabilizerInfraspinatus, Teres Minor, Rectus Abdominis, Erector Spinae Group Equipment cable pulldown machine, lat bar attachment Negative Dip Negative Dip PrimaryTriceps Brachii, Pectoralis Major SecondaryAnterior Deltoid StabilizerLower Trapezius, Serratus Anterior, Rhomboid Major Equipment parallel bars or dip station Pull-Up Pull-Up PrimaryLatissimus Dorsi SecondaryBiceps Brachii, Brachialis, Brachioradialis, Teres Major, Lower Trapezius SynergistTriceps Brachii, Pectoralis Major, Posterior Deltoid, Rhomboid Major, Middle Trapezius StabilizerInfraspinatus, Teres Minor, Subscapularis, Flexor Digitorum Profundus, Flexor Digitorum Superficialis, Rectus Abdominis, External Oblique, Erector Spinae Group Equipment pull up bar Push-Up Push-Up PrimaryTriceps Brachii, Pectoralis Major SecondaryAnterior Deltoid StabilizerSerratus Anterior, Rectus Abdominis, Transversus Abdominis, External Oblique, Gluteus Maximus, Erector Spinae Group Equipment none (bodyweight) Seated Cable Row Seated Cable Row PrimaryLatissimus Dorsi, Middle Trapezius, Rhomboid Major SecondaryPosterior Deltoid, Teres Major, Biceps Brachii, Brachialis, Brachioradialis SynergistLower Trapezius StabilizerInfraspinatus, Teres Minor, Erector Spinae Group, Multifidus, Transversus Abdominis, Flexor Digitorum Profundus, Flexor Digitorum Superficialis Equipment cable row machine, V grip or straight bar handle, foot platform Towel Row Towel Row PrimaryPosterior Deltoid, Latissimus Dorsi, Middle Trapezius, Rhomboid Major SecondaryLower Trapezius SynergistBiceps Brachii, Brachialis, Brachioradialis StabilizerInfraspinatus, Teres Minor, Erector Spinae Group, Transversus Abdominis Equipment towel, door Ulnar Nerve Glide Ulnar Nerve Glide PrimaryExtensor Digitorum StabilizerFlexor Carpi Ulnaris	Archer Push-Up Archer Push-Up PrimaryTriceps Brachii, Pectoralis Major SecondaryAnterior Deltoid StabilizerSerratus Anterior, External Oblique, Internal Oblique, Transversus Abdominis, Gluteus Maximus Equipment none (bodyweight) Barbell Bench Press Barbell Bench Press PrimaryPectoralis Major SecondaryAnterior Deltoid, Triceps Brachii StabilizerSerratus Anterior, Rhomboid Major, Middle Trapezius, Infraspinatus, Subscapularis, Biceps Brachii, Latissimus Dorsi, Erector Spinae Group, Gluteus Maximus Equipment Barbell, flat bench, weight plates, rack or spotter arms Bear Crawl Bear Crawl PrimarySerratus Anterior, Anterior Deltoid, Triceps Brachii, Quadriceps Femoris SecondaryIliopsoas, Gluteus Maximus, Pectoralis Major SynergistLower Trapezius StabilizerTransversus Abdominis, Rectus Abdominis, External Oblique, Internal Oblique, Multifidus, Erector Spinae Group, Gluteus Medius, Quadratus Lumborum, Flexor Carpi Radialis, Flexor Carpi Ulnaris, Tibialis Anterior, Gastrocnemius Equipment none (bodyweight) Burpee Burpee PrimaryQuadriceps Femoris, Gluteus Maximus, Gastrocnemius SecondaryPectoralis Major, Triceps Brachii, Hamstrings (Group), Soleus, Anterior Deltoid, Iliopsoas, Rectus Femoris StabilizerSerratus Anterior, Rectus Abdominis, External Oblique, Transversus Abdominis, Erector Spinae Group, Gluteus Medius Equipment none (bodyweight) Chair Triceps Dip Chair Triceps Dip PrimaryTriceps Brachii SecondaryPectoralis Major, Anterior Deltoid SynergistAnconeus StabilizerLower Trapezius, Serratus Anterior Equipment Chair Cobra Pose Cobra Pose PrimaryErector Spinae Group, Multifidus SecondarySemispinalis Thoracis, Triceps Brachii, Lower Trapezius, Middle Trapezius, Rhomboid Major SynergistPosterior Deltoid StabilizerGluteus Maximus, Hamstrings (Group), Transversus Abdominis Equipment yoga mat Countertop Incline Push-Up Countertop Incline Push-Up PrimaryPectoralis Major, Triceps Brachii SecondaryAnterior Deltoid SynergistAnconeus, Serratus Anterior StabilizerRectus Abdominis, Transversus Abdominis, Gluteus Maximus Equipment countertop Desk Wrist Extensor Stretch Desk Wrist Extensor Stretch Equipment desk, table Desk Wrist Flexor Stretch Desk Wrist Flexor Stretch Equipment desk / table Diamond Push-Up Diamond Push-Up PrimaryTriceps Brachii SecondaryAnterior Deltoid, Pectoralis Major StabilizerSerratus Anterior, Rectus Abdominis, Transversus Abdominis, Gluteus Maximus Equipment none (bodyweight) Dip Dip PrimaryPectoralis Major, Triceps Brachii SecondaryAnterior Deltoid, Latissimus Dorsi StabilizerLower Trapezius, Serratus Anterior, Rhomboid Major, Subscapularis, Rectus Abdominis Equipment parallel bars or dip station, optional: resistance band or assisted dip machine for assistance, optional: dip belt for loading Downward Dog (Adho Mukha Svanasana) Downward Dog (Adho Mukha Svanasana) PrimaryAnterior Deltoid, Serratus Anterior, Triceps Brachii SecondaryLower Trapezius, Upper Trapezius, Quadriceps Femoris StabilizerInfraspinatus, Supraspinatus, Subscapularis, Teres Minor, Erector Spinae Group, Transversus Abdominis, Rectus Abdominis, Flexor Digitorum Superficialis Equipment yoga mat (optional) Dumbbell Bench Press Dumbbell Bench Press PrimaryPectoralis Major SecondaryAnterior Deltoid, Triceps Brachii SynergistSerratus Anterior StabilizerInfraspinatus, Subscapularis, Supraspinatus, Teres Minor, Middle Trapezius, Rhomboid Major Equipment Dumbbell, flat bench Dumbbell Shoulder Press Dumbbell Shoulder Press PrimaryAnterior Deltoid, Middle Deltoid SecondaryUpper Trapezius, Triceps Brachii SynergistPectoralis Major, Supraspinatus, Lower Trapezius, Serratus Anterior StabilizerInfraspinatus, Teres Minor, Subscapularis, Erector Spinae Group, Rectus Abdominis, External Oblique Equipment Dumbbell, bench with back support (optional, seated variation) Foot-Supported L-Sit Foot-Supported L-Sit PrimaryTriceps Brachii, Lower Trapezius SecondaryRectus Abdominis, Iliopsoas StabilizerLatissimus Dorsi, Serratus Anterior, Pectoralis Major Equipment parallettes or yoga blocks Knee Push-Up Knee Push-Up PrimaryTriceps Brachii, Pectoralis Major SecondaryAnterior Deltoid StabilizerSerratus Anterior, Rectus Abdominis, Transversus Abdominis, Gluteus Maximus Equipment exercise mat (optional, for knee comfort) L-Sit L-Sit PrimaryRectus Abdominis, Iliopsoas SecondaryTriceps Brachii, Quadriceps Femoris, Rectus Femoris, Lower Trapezius StabilizerSerratus Anterior, Latissimus Dorsi Equipment parallettes or yoga blocks Landmine Press Landmine Press PrimaryAnterior Deltoid SecondarySerratus Anterior, Triceps Brachii StabilizerUpper Trapezius, Transversus Abdominis Equipment Barbell, Landmine Negative Pull-Up Negative Pull-Up PrimaryLatissimus Dorsi SecondaryRhomboid Major, Lower Trapezius, Teres Major, Brachialis, Biceps Brachii StabilizerFlexor Digitorum Profundus Equipment pull up bar, Step Overhead Press (Seated) Overhead Press (Seated) PrimaryAnterior Deltoid, Middle Deltoid SecondaryTriceps Brachii, Pectoralis Major StabilizerSupraspinatus, Upper Trapezius, Serratus Anterior, Infraspinatus Equipment Dumbbell Parallel Bar Support Hold Parallel Bar Support Hold PrimaryLower Trapezius, Triceps Brachii SecondaryPectoralis Major StabilizerSerratus Anterior, Latissimus Dorsi, Rectus Abdominis, Transversus Abdominis Equipment parallel bars or dip station Prone Press-Up (McKenzie) Prone Press-Up (McKenzie) PrimaryTriceps Brachii SynergistAnterior Deltoid, Pectoralis Major StabilizerErector Spinae Group Equipment floor or firm mat Push-Up Push-Up PrimaryTriceps Brachii, Pectoralis Major SecondaryAnterior Deltoid StabilizerSerratus Anterior, Rectus Abdominis, Transversus Abdominis, External Oblique, Gluteus Maximus, Erector Spinae Group Equipment none (bodyweight) Push-Up Plus Push-Up Plus PrimarySerratus Anterior, Lower Trapezius SecondaryPectoralis Major, Triceps Brachii SynergistAnterior Deltoid Skull Crusher (Lying Triceps Extension) Skull Crusher (Lying Triceps Extension) PrimaryTriceps Brachii SynergistAnconeus StabilizerAnterior Deltoid, Pectoralis Major, Flexor Carpi Radialis, Flexor Carpi Ulnaris Equipment EZ curl bar or dumbbells, flat bench Tricep Extension (Overhead) Tricep Extension (Overhead) PrimaryTriceps Brachii SynergistAnconeus Equipment Dumbbell Triceps Pushdown Triceps Pushdown PrimaryTriceps Brachii SynergistAnconeus StabilizerPosterior Deltoid, Latissimus Dorsi, Lower Trapezius, Rectus Abdominis Equipment cable machine, straight bar or rope attachment, resistance band (alternative) Tuck L-Sit Tuck L-Sit PrimaryIliopsoas, Rectus Abdominis SecondaryTriceps Brachii, Lower Trapezius StabilizerExternal Oblique, Serratus Anterior, Latissimus Dorsi Equipment parallettes or yoga blocks Wall Push-Up Wall Push-Up PrimaryPectoralis Major SecondaryTriceps Brachii, Anterior Deltoid StabilizerSerratus Anterior, Transversus Abdominis	—	—	—	—	—	—	—	—	6-Direction Wrist Resistance Training 6-Direction Wrist Resistance Training PrimaryFlexor Carpi Radialis, Flexor Carpi Ulnaris, Extensor Carpi Radialis Longus, Extensor Carpi Radialis Brevis, Extensor Carpi Ulnaris, Pronator Teres, Supinator Equipment Dumbbell, Resistance band Desk Wrist Extensor Stretch Desk Wrist Extensor Stretch Equipment desk, table Forearm Pronation/Supination with Hammer Forearm Pronation/Supination with Hammer PrimaryPronator Teres, Supinator SecondaryBiceps Brachii Equipment Hammer Radial Nerve Glide Radial Nerve Glide StabilizerExtensor Carpi Radialis Longus, Supinator Resisted Forearm Pronation Resisted Forearm Pronation PrimaryPronator Teres, Pronator Quadratus SynergistBrachioradialis StabilizerFlexor Carpi Radialis Equipment Dumbbell, Resistance band, Hammer	6-Direction Wrist Resistance Training 6-Direction Wrist Resistance Training PrimaryFlexor Carpi Radialis, Flexor Carpi Ulnaris, Extensor Carpi Radialis Longus, Extensor Carpi Radialis Brevis, Extensor Carpi Ulnaris, Pronator Teres, Supinator Equipment Dumbbell, Resistance band Bicep Curl Bicep Curl PrimaryBiceps Brachii, Brachialis SecondaryBrachioradialis SynergistSupinator Equipment Dumbbell Biceps Curl Biceps Curl PrimaryBiceps Brachii, Brachialis SecondaryBrachioradialis StabilizerAnterior Deltoid, Flexor Carpi Radialis, Flexor Carpi Ulnaris, Flexor Digitorum Superficialis, Erector Spinae Group Equipment Dumbbell, Barbell, resistance band, cable machine Forearm Pronation/Supination with Hammer Forearm Pronation/Supination with Hammer PrimaryPronator Teres, Supinator SecondaryBiceps Brachii Equipment Hammer	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—
Wrist	6-Direction Wrist Resistance Training 6-Direction Wrist Resistance Training PrimaryFlexor Carpi Radialis, Flexor Carpi Ulnaris, Extensor Carpi Radialis Longus, Extensor Carpi Radialis Brevis, Extensor Carpi Ulnaris, Pronator Teres, Supinator Equipment Dumbbell, Resistance band Dart Thrower's Motion Dart Thrower's Motion PrimaryFlexor Carpi Ulnaris, Extensor Carpi Radialis Brevis, Extensor Carpi Radialis Longus SecondaryAbductor Pollicis Longus StabilizerExtensor Carpi Ulnaris, Flexor Carpi Radialis Desk Wrist Extensor Stretch Desk Wrist Extensor Stretch Equipment desk, table Nerve and Tendon Gliding Exercises (Carpal Tunnel) Nerve and Tendon Gliding Exercises (Carpal Tunnel) PrimaryFlexor Digitorum Superficialis, Flexor Digitorum Profundus SynergistExtensor Digitorum Radial Nerve Glide Radial Nerve Glide StabilizerExtensor Carpi Radialis Longus, Supinator Wrist Circles (AROM) Wrist Circles (AROM) PrimaryExtensor Carpi Ulnaris, Extensor Carpi Radialis Brevis, Extensor Carpi Radialis Longus, Flexor Carpi Ulnaris, Flexor Carpi Radialis SynergistPalmaris Longus, Extensor Digitorum, Flexor Digitorum Superficialis Wrist Curls (Flexion/Extension) Wrist Curls (Flexion/Extension) PrimaryFlexor Carpi Radialis, Flexor Carpi Ulnaris, Extensor Carpi Radialis Longus StabilizerExtensor Digitorum Equipment Dumbbell Wrist Extensor Stretch Wrist Extensor Stretch PrimaryExtensor Carpi Radialis Longus, Extensor Digitorum Wrist Neutral Splinting + Exercise Protocol (CTS) Wrist Neutral Splinting + Exercise Protocol (CTS) PrimaryFlexor Digitorum Superficialis, Flexor Digitorum Profundus SynergistExtensor Digitorum Equipment Wrist splint	6-Direction Wrist Resistance Training 6-Direction Wrist Resistance Training PrimaryFlexor Carpi Radialis, Flexor Carpi Ulnaris, Extensor Carpi Radialis Longus, Extensor Carpi Radialis Brevis, Extensor Carpi Ulnaris, Pronator Teres, Supinator Equipment Dumbbell, Resistance band Bear Crawl Bear Crawl PrimarySerratus Anterior, Anterior Deltoid, Triceps Brachii, Quadriceps Femoris SecondaryIliopsoas, Gluteus Maximus, Pectoralis Major SynergistLower Trapezius StabilizerTransversus Abdominis, Rectus Abdominis, External Oblique, Internal Oblique, Multifidus, Erector Spinae Group, Gluteus Medius, Quadratus Lumborum, Flexor Carpi Radialis, Flexor Carpi Ulnaris, Tibialis Anterior, Gastrocnemius Equipment none (bodyweight) Dart Thrower's Motion Dart Thrower's Motion PrimaryFlexor Carpi Ulnaris, Extensor Carpi Radialis Brevis, Extensor Carpi Radialis Longus SecondaryAbductor Pollicis Longus StabilizerExtensor Carpi Ulnaris, Flexor Carpi Radialis Desk Wrist Flexor Stretch Desk Wrist Flexor Stretch Equipment desk / table Downward Dog (Adho Mukha Svanasana) Downward Dog (Adho Mukha Svanasana) PrimaryAnterior Deltoid, Serratus Anterior, Triceps Brachii SecondaryLower Trapezius, Upper Trapezius, Quadriceps Femoris StabilizerInfraspinatus, Supraspinatus, Subscapularis, Teres Minor, Erector Spinae Group, Transversus Abdominis, Rectus Abdominis, Flexor Digitorum Superficialis Equipment yoga mat (optional) Median Nerve Glide Median Nerve Glide PrimaryExtensor Digitorum StabilizerFlexor Digitorum Superficialis, Anterior Deltoid Nerve and Tendon Gliding Exercises (Carpal Tunnel) Nerve and Tendon Gliding Exercises (Carpal Tunnel) PrimaryFlexor Digitorum Superficialis, Flexor Digitorum Profundus SynergistExtensor Digitorum Tyler Twist — Eccentric Wrist Extension (FlexBar) Tyler Twist — Eccentric Wrist Extension (FlexBar) PrimaryExtensor Carpi Radialis Longus SecondaryExtensor Digitorum Equipment FlexBar Ulnar Nerve Glide Ulnar Nerve Glide PrimaryExtensor Digitorum StabilizerFlexor Carpi Ulnaris Wrist Circles (AROM) Wrist Circles (AROM) PrimaryExtensor Carpi Ulnaris, Extensor Carpi Radialis Brevis, Extensor Carpi Radialis Longus, Flexor Carpi Ulnaris, Flexor Carpi Radialis SynergistPalmaris Longus, Extensor Digitorum, Flexor Digitorum Superficialis Wrist Curls (Flexion/Extension) Wrist Curls (Flexion/Extension) PrimaryFlexor Carpi Radialis, Flexor Carpi Ulnaris, Extensor Carpi Radialis Longus StabilizerExtensor Digitorum Equipment Dumbbell Wrist Flexor Stretch Wrist Flexor Stretch PrimaryFlexor Carpi Radialis, Flexor Carpi Ulnaris SecondaryFlexor Digitorum Superficialis Wrist Neutral Splinting + Exercise Protocol (CTS) Wrist Neutral Splinting + Exercise Protocol (CTS) PrimaryFlexor Digitorum Superficialis, Flexor Digitorum Profundus SynergistExtensor Digitorum Equipment Wrist splint	—	—	6-Direction Wrist Resistance Training 6-Direction Wrist Resistance Training PrimaryFlexor Carpi Radialis, Flexor Carpi Ulnaris, Extensor Carpi Radialis Longus, Extensor Carpi Radialis Brevis, Extensor Carpi Ulnaris, Pronator Teres, Supinator Equipment Dumbbell, Resistance band Dart Thrower's Motion Dart Thrower's Motion PrimaryFlexor Carpi Ulnaris, Extensor Carpi Radialis Brevis, Extensor Carpi Radialis Longus SecondaryAbductor Pollicis Longus StabilizerExtensor Carpi Ulnaris, Flexor Carpi Radialis Radial Deviation Strengthening Radial Deviation Strengthening PrimaryExtensor Carpi Radialis Longus, Flexor Carpi Radialis SecondaryExtensor Carpi Radialis Brevis, Extensor Pollicis Brevis, Abductor Pollicis Longus StabilizerBrachioradialis Equipment Dumbbell, Hammer, resistance band Wrist Circles (AROM) Wrist Circles (AROM) PrimaryExtensor Carpi Ulnaris, Extensor Carpi Radialis Brevis, Extensor Carpi Radialis Longus, Flexor Carpi Ulnaris, Flexor Carpi Radialis SynergistPalmaris Longus, Extensor Digitorum, Flexor Digitorum Superficialis Wrist Deviation Exercise (Radial/Ulnar) Wrist Deviation Exercise (Radial/Ulnar) PrimaryFlexor Carpi Radialis, Extensor Carpi Radialis Longus, Flexor Carpi Ulnaris, Extensor Carpi Ulnaris Equipment Dumbbell	6-Direction Wrist Resistance Training 6-Direction Wrist Resistance Training PrimaryFlexor Carpi Radialis, Flexor Carpi Ulnaris, Extensor Carpi Radialis Longus, Extensor Carpi Radialis Brevis, Extensor Carpi Ulnaris, Pronator Teres, Supinator Equipment Dumbbell, Resistance band Dart Thrower's Motion Dart Thrower's Motion PrimaryFlexor Carpi Ulnaris, Extensor Carpi Radialis Brevis, Extensor Carpi Radialis Longus SecondaryAbductor Pollicis Longus StabilizerExtensor Carpi Ulnaris, Flexor Carpi Radialis Ulnar Deviation Strengthening Ulnar Deviation Strengthening PrimaryExtensor Carpi Ulnaris, Flexor Carpi Ulnaris StabilizerFlexor Digitorum Profundus Equipment Dumbbell, Resistance band, Hammer Wrist Circles (AROM) Wrist Circles (AROM) PrimaryExtensor Carpi Ulnaris, Extensor Carpi Radialis Brevis, Extensor Carpi Radialis Longus, Flexor Carpi Ulnaris, Flexor Carpi Radialis SynergistPalmaris Longus, Extensor Digitorum, Flexor Digitorum Superficialis Wrist Deviation Exercise (Radial/Ulnar) Wrist Deviation Exercise (Radial/Ulnar) PrimaryFlexor Carpi Radialis, Extensor Carpi Radialis Longus, Flexor Carpi Ulnaris, Extensor Carpi Ulnaris Equipment Dumbbell	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—
Hand	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	Chin-Up Chin-Up PrimaryLatissimus Dorsi, Biceps Brachii SecondaryBrachialis, Brachioradialis, Teres Major, Posterior Deltoid SynergistLower Trapezius, Pectoralis Major StabilizerTriceps Brachii, Middle Trapezius, Rhomboid Major, Infraspinatus, Teres Minor, Subscapularis, Flexor Digitorum Profundus, Flexor Digitorum Superficialis, Rectus Abdominis, External Oblique Equipment pull up bar, resistance band (optional, for assistance), dip belt or dumbbell (optional, for loading) Comprehensive Thumb Putty Program Comprehensive Thumb Putty Program PrimaryAbductor Pollicis Brevis, Adductor Pollicis, Opponens Pollicis SecondaryFlexor Digitorum Superficialis, Flexor Pollicis Brevis Equipment Therapy putty Dead Hang Dead Hang PrimaryFlexor Digitorum Superficialis, Flexor Digitorum Profundus SecondaryUpper Trapezius, Flexor Carpi Ulnaris StabilizerInfraspinatus, Latissimus Dorsi, Supraspinatus Equipment pull up bar Dexterity Training (Purdue Pegboard / 9-Hole Peg) Dexterity Training (Purdue Pegboard / 9-Hole Peg) PrimaryOpponens Pollicis, Abductor Pollicis Brevis SecondaryDorsal Interossei (Hand), Lumbricals (Hand) SynergistFlexor Digitorum Superficialis, Flexor Digitorum Profundus Equipment pegboard Grip Squeeze and Release Grip Squeeze and Release PrimaryFlexor Digitorum Profundus, Flexor Digitorum Superficialis SecondaryFlexor Pollicis Longus, Adductor Pollicis, Flexor Pollicis Brevis SynergistPalmar Interossei, Lumbricals (Hand) StabilizerExtensor Carpi Radialis Brevis, Extensor Carpi Radialis Longus, Flexor Carpi Ulnaris Grip Strengthening (Squeeze Ball) Grip Strengthening (Squeeze Ball) PrimaryFlexor Digitorum Superficialis, Flexor Digitorum Profundus SynergistLumbricals (Hand), Opponens Pollicis StabilizerExtensor Digitorum Equipment Therapy ball Hypothenar Reactivation (Bendz Method) Hypothenar Reactivation (Bendz Method) PrimaryAbductor Digiti Minimi, Opponens Digiti Minimi, Flexor Digiti Minimi Brevis SecondaryFlexor Carpi Ulnaris SynergistPalmar Interossei StabilizerLumbricals (Hand) Intrinsic-Plus Position Hold Intrinsic-Plus Position Hold PrimaryLumbricals (Hand) SecondaryExtensor Digitorum SynergistDorsal Interossei (Hand) Nerve and Tendon Gliding Exercises (Carpal Tunnel) Nerve and Tendon Gliding Exercises (Carpal Tunnel) PrimaryFlexor Digitorum Superficialis, Flexor Digitorum Profundus SynergistExtensor Digitorum Pinch Strengthening (Tip / Three-Jaw-Chuck / Lateral) Pinch Strengthening (Tip / Three-Jaw-Chuck / Lateral) PrimaryAdductor Pollicis, Flexor Pollicis Brevis, Opponens Pollicis SecondaryAbductor Pollicis Brevis, Flexor Pollicis Longus StabilizerDorsal Interossei (Hand), Lumbricals (Hand) Equipment pinch gauge, Therapy putty Pull-Up Pull-Up PrimaryLatissimus Dorsi SecondaryBiceps Brachii, Brachialis, Brachioradialis, Teres Major, Lower Trapezius SynergistTriceps Brachii, Pectoralis Major, Posterior Deltoid, Rhomboid Major, Middle Trapezius StabilizerInfraspinatus, Teres Minor, Subscapularis, Flexor Digitorum Profundus, Flexor Digitorum Superficialis, Rectus Abdominis, External Oblique, Erector Spinae Group Equipment pull up bar Sensory Re-education with Mirror Therapy Sensory Re-education with Mirror Therapy StabilizerLumbricals (Hand), Dorsal Interossei (Hand) Equipment mirror box Tendon Gliding Exercises (Finger) Tendon Gliding Exercises (Finger) PrimaryFlexor Digitorum Superficialis, Flexor Digitorum Profundus, Extensor Digitorum SynergistLumbricals (Hand) Tendon Gliding Sequence Tendon Gliding Sequence PrimaryFlexor Digitorum Superficialis, Flexor Digitorum Profundus SecondaryLumbricals (Hand), Extensor Digitorum SynergistDorsal Interossei (Hand)	Desk Wrist Flexor Stretch Desk Wrist Flexor Stretch Equipment desk / table Finger Extension with Rubber Band Finger Extension with Rubber Band PrimaryExtensor Digitorum SecondaryDorsal Interossei (Hand) Equipment Rubber band Grip Strengthening (Squeeze Ball) Grip Strengthening (Squeeze Ball) PrimaryFlexor Digitorum Superficialis, Flexor Digitorum Profundus SynergistLumbricals (Hand), Opponens Pollicis StabilizerExtensor Digitorum Equipment Therapy ball Intrinsic-Plus Position Hold Intrinsic-Plus Position Hold PrimaryLumbricals (Hand) SecondaryExtensor Digitorum SynergistDorsal Interossei (Hand) Median Nerve Glide Median Nerve Glide PrimaryExtensor Digitorum StabilizerFlexor Digitorum Superficialis, Anterior Deltoid Nerve and Tendon Gliding Exercises (Carpal Tunnel) Nerve and Tendon Gliding Exercises (Carpal Tunnel) PrimaryFlexor Digitorum Superficialis, Flexor Digitorum Profundus SynergistExtensor Digitorum Sensory Re-education with Mirror Therapy Sensory Re-education with Mirror Therapy StabilizerLumbricals (Hand), Dorsal Interossei (Hand) Equipment mirror box Tendon Gliding Exercises (Finger) Tendon Gliding Exercises (Finger) PrimaryFlexor Digitorum Superficialis, Flexor Digitorum Profundus, Extensor Digitorum SynergistLumbricals (Hand) Tendon Gliding Sequence Tendon Gliding Sequence PrimaryFlexor Digitorum Superficialis, Flexor Digitorum Profundus SecondaryLumbricals (Hand), Extensor Digitorum SynergistDorsal Interossei (Hand)	Dexterity Training (Purdue Pegboard / 9-Hole Peg) Dexterity Training (Purdue Pegboard / 9-Hole Peg) PrimaryOpponens Pollicis, Abductor Pollicis Brevis SecondaryDorsal Interossei (Hand), Lumbricals (Hand) SynergistFlexor Digitorum Superficialis, Flexor Digitorum Profundus Equipment pegboard Finger Extension with Rubber Band Finger Extension with Rubber Band PrimaryExtensor Digitorum SecondaryDorsal Interossei (Hand) Equipment Rubber band Isolated Small-Finger Abduction Isolated Small-Finger Abduction PrimaryAbductor Digiti Minimi SecondaryDorsal Interossei (Hand) StabilizerExtensor Digitorum Equipment Resistance band Rubber-Band Finger Abduction Rubber-Band Finger Abduction PrimaryDorsal Interossei (Hand), Abductor Digiti Minimi StabilizerExtensor Digitorum Equipment Resistance band	Finger Adduction (Card Squeeze) Finger Adduction (Card Squeeze) PrimaryPalmar Interossei StabilizerDorsal Interossei (Hand) Finger Adduction Exercise (Palmar Interossei) Finger Adduction Exercise (Palmar Interossei) PrimaryPalmar Interossei StabilizerFlexor Digitorum Profundus	Comprehensive Thumb Putty Program Comprehensive Thumb Putty Program PrimaryAbductor Pollicis Brevis, Adductor Pollicis, Opponens Pollicis SecondaryFlexor Digitorum Superficialis, Flexor Pollicis Brevis Equipment Therapy putty Thumb IP and MCP Strengthening Thumb IP and MCP Strengthening PrimaryFlexor Pollicis Longus, Extensor Pollicis Longus, Flexor Pollicis Brevis SynergistAbductor Pollicis Brevis Equipment Therapy putty Thumb Opposition Exercise Thumb Opposition Exercise PrimaryOpponens Pollicis, Flexor Pollicis Brevis, Abductor Pollicis Brevis	Thumb IP and MCP Strengthening Thumb IP and MCP Strengthening PrimaryFlexor Pollicis Longus, Extensor Pollicis Longus, Flexor Pollicis Brevis SynergistAbductor Pollicis Brevis Equipment Therapy putty	Comprehensive Thumb Putty Program Comprehensive Thumb Putty Program PrimaryAbductor Pollicis Brevis, Adductor Pollicis, Opponens Pollicis SecondaryFlexor Digitorum Superficialis, Flexor Pollicis Brevis Equipment Therapy putty Thumb Opposition Exercise Thumb Opposition Exercise PrimaryOpponens Pollicis, Flexor Pollicis Brevis, Abductor Pollicis Brevis Thumb Opposition Sequence Thumb Opposition Sequence PrimaryOpponens Pollicis, Abductor Pollicis Brevis, Flexor Pollicis Brevis SecondaryFlexor Pollicis Longus SynergistAdductor Pollicis Thumb Radial Abduction Thumb Radial Abduction PrimaryAbductor Pollicis Longus SecondaryExtensor Pollicis Brevis StabilizerAbductor Pollicis Brevis Equipment small elastic band or hair tie (optional), table for forearm support	Comprehensive Thumb Putty Program Comprehensive Thumb Putty Program PrimaryAbductor Pollicis Brevis, Adductor Pollicis, Opponens Pollicis SecondaryFlexor Digitorum Superficialis, Flexor Pollicis Brevis Equipment Therapy putty Grip Squeeze and Release Grip Squeeze and Release PrimaryFlexor Digitorum Profundus, Flexor Digitorum Superficialis SecondaryFlexor Pollicis Longus, Adductor Pollicis, Flexor Pollicis Brevis SynergistPalmar Interossei, Lumbricals (Hand) StabilizerExtensor Carpi Radialis Brevis, Extensor Carpi Radialis Longus, Flexor Carpi Ulnaris Pinch Strengthening (Tip / Three-Jaw-Chuck / Lateral) Pinch Strengthening (Tip / Three-Jaw-Chuck / Lateral) PrimaryAdductor Pollicis, Flexor Pollicis Brevis, Opponens Pollicis SecondaryAbductor Pollicis Brevis, Flexor Pollicis Longus StabilizerDorsal Interossei (Hand), Lumbricals (Hand) Equipment pinch gauge, Therapy putty Thumb Adduction / Key Pinch Exercise Thumb Adduction / Key Pinch Exercise PrimaryAdductor Pollicis SecondaryFlexor Pollicis Longus SynergistFlexor Pollicis Brevis Equipment Therapy putty	Comprehensive Thumb Putty Program Comprehensive Thumb Putty Program PrimaryAbductor Pollicis Brevis, Adductor Pollicis, Opponens Pollicis SecondaryFlexor Digitorum Superficialis, Flexor Pollicis Brevis Equipment Therapy putty Dexterity Training (Purdue Pegboard / 9-Hole Peg) Dexterity Training (Purdue Pegboard / 9-Hole Peg) PrimaryOpponens Pollicis, Abductor Pollicis Brevis SecondaryDorsal Interossei (Hand), Lumbricals (Hand) SynergistFlexor Digitorum Superficialis, Flexor Digitorum Profundus Equipment pegboard Pinch Strengthening (Tip / Three-Jaw-Chuck / Lateral) Pinch Strengthening (Tip / Three-Jaw-Chuck / Lateral) PrimaryAdductor Pollicis, Flexor Pollicis Brevis, Opponens Pollicis SecondaryAbductor Pollicis Brevis, Flexor Pollicis Longus StabilizerDorsal Interossei (Hand), Lumbricals (Hand) Equipment pinch gauge, Therapy putty Thumb Opposition Exercise Thumb Opposition Exercise PrimaryOpponens Pollicis, Flexor Pollicis Brevis, Abductor Pollicis Brevis Thumb Opposition Sequence Thumb Opposition Sequence PrimaryOpponens Pollicis, Abductor Pollicis Brevis, Flexor Pollicis Brevis SecondaryFlexor Pollicis Longus SynergistAdductor Pollicis	—	—	—	—	—	—
Lumbar Spine	Bird Dog to Elbow-Knee Bird Dog to Elbow-Knee PrimaryRectus Abdominis, Gluteus Maximus, Erector Spinae Group, Multifidus SecondaryAnterior Deltoid, Iliopsoas, Transversus Abdominis, Internal Oblique, External Oblique SynergistRectus Femoris, Hamstrings (Group) StabilizerQuadratus Lumborum, Gluteus Medius, Lower Trapezius, Serratus Anterior Equipment exercise mat or padded floor (optional, for knee comfort) Burpee Burpee PrimaryQuadriceps Femoris, Gluteus Maximus, Gastrocnemius SecondaryPectoralis Major, Triceps Brachii, Hamstrings (Group), Soleus, Anterior Deltoid, Iliopsoas, Rectus Femoris StabilizerSerratus Anterior, Rectus Abdominis, External Oblique, Transversus Abdominis, Erector Spinae Group, Gluteus Medius Equipment none (bodyweight) Cat-Cow Cat-Cow PrimaryMultifidus, Erector Spinae Group SecondaryRectus Abdominis StabilizerTransversus Abdominis, External Oblique Core Stabilization with Abdominal Drawing-In Maneuver (ADIM) Core Stabilization with Abdominal Drawing-In Maneuver (ADIM) PrimaryTransversus Abdominis, Multifidus SynergistInternal Oblique StabilizerDiaphragm Crunch Crunch PrimaryRectus Abdominis SecondaryExternal Oblique, Internal Oblique SynergistSternocleidomastoid StabilizerTransversus Abdominis, Iliopsoas Equipment none, exercise mat (optional) Front Plank and Variations Front Plank and Variations PrimaryRectus Abdominis, External Oblique SecondaryInternal Oblique StabilizerTransversus Abdominis, Erector Spinae Group Hanging Leg Raise Hanging Leg Raise PrimaryIliopsoas, Rectus Abdominis SecondaryRectus Femoris, External Oblique, Internal Oblique SynergistPectineus, Sartorius, Tensor Fasciae Latae StabilizerTransversus Abdominis, Latissimus Dorsi, Lower Trapezius, Flexor Digitorum Profundus, Flexor Digitorum Superficialis Equipment pull up bar Hollow Body Hold Hollow Body Hold PrimaryRectus Abdominis SecondaryRectus Femoris, Iliopsoas, Internal Oblique, External Oblique StabilizerTransversus Abdominis, Quadriceps Femoris, Anterior Deltoid Equipment floor, exercise mat McGill Curl-Up McGill Curl-Up PrimaryRectus Abdominis SecondaryExternal Oblique StabilizerTransversus Abdominis Mindfulness-Integrated Stretching Mindfulness-Integrated Stretching StabilizerTransversus Abdominis, Multifidus, Gluteus Medius Modified Curl-Up / Dead Bug Modified Curl-Up / Dead Bug PrimaryRectus Abdominis, External Oblique SynergistInternal Oblique StabilizerTransversus Abdominis, Iliopsoas, Multifidus Pallof Press (Anti-Rotation) Pallof Press (Anti-Rotation) PrimaryInternal Oblique, External Oblique StabilizerTransversus Abdominis, Erector Spinae Group Equipment Resistance band Pelvic Clock Mobilization Pelvic Clock Mobilization PrimaryRectus Abdominis, Iliopsoas SynergistQuadratus Lumborum, Gluteus Maximus, Internal Oblique, External Oblique, Erector Spinae Group StabilizerTransversus Abdominis, Multifidus Equipment mat Pelvic Realignment Exercises (Pelvic Tilts) Pelvic Realignment Exercises (Pelvic Tilts) PrimaryRectus Abdominis, Gluteus Maximus SecondaryErector Spinae Group, Iliopsoas StabilizerTransversus Abdominis Quadruped Rockback Quadruped Rockback SecondaryGluteus Maximus StabilizerErector Spinae Group, Multifidus, Rectus Abdominis, Transversus Abdominis Sit-Up Sit-Up PrimaryRectus Abdominis, Iliopsoas SecondaryExternal Oblique, Internal Oblique SynergistTensor Fasciae Latae, Sternocleidomastoid, Rectus Femoris StabilizerTransversus Abdominis Equipment none, exercise mat (optional) Supported Pelvic Floor Lengthening Positions Supported Pelvic Floor Lengthening Positions PrimaryDiaphragm Equipment yoga block	Active Anterior Pelvic Tilt Active Anterior Pelvic Tilt PrimaryIliopsoas, Erector Spinae Group SecondaryRectus Femoris, Quadratus Lumborum SynergistSartorius, Tensor Fasciae Latae StabilizerMultifidus Equipment Chair Backpack Weighted Carry Backpack Weighted Carry PrimaryErector Spinae Group SecondaryUpper Trapezius SynergistGluteus Maximus, Quadriceps Femoris, Gastrocnemius, Soleus, Hamstrings (Group) StabilizerQuadratus Lumborum, Transversus Abdominis, Multifidus, Gluteus Medius, External Oblique, Internal Oblique Equipment backpack Bird Dog Exercise Bird Dog Exercise PrimaryErector Spinae Group SecondaryGluteus Maximus, Anterior Deltoid StabilizerMultifidus, Transversus Abdominis, External Oblique Bird Dog to Elbow-Knee Bird Dog to Elbow-Knee PrimaryRectus Abdominis, Gluteus Maximus, Erector Spinae Group, Multifidus SecondaryAnterior Deltoid, Iliopsoas, Transversus Abdominis, Internal Oblique, External Oblique SynergistRectus Femoris, Hamstrings (Group) StabilizerQuadratus Lumborum, Gluteus Medius, Lower Trapezius, Serratus Anterior Equipment exercise mat or padded floor (optional, for knee comfort) Cat-Cow Cat-Cow PrimaryMultifidus, Erector Spinae Group SecondaryRectus Abdominis StabilizerTransversus Abdominis, External Oblique Cobra Pose Cobra Pose PrimaryErector Spinae Group, Multifidus SecondarySemispinalis Thoracis, Triceps Brachii, Lower Trapezius, Middle Trapezius, Rhomboid Major SynergistPosterior Deltoid StabilizerGluteus Maximus, Hamstrings (Group), Transversus Abdominis Equipment yoga mat Core Stabilization with Abdominal Drawing-In Maneuver (ADIM) Core Stabilization with Abdominal Drawing-In Maneuver (ADIM) PrimaryTransversus Abdominis, Multifidus SynergistInternal Oblique StabilizerDiaphragm Foam Roller Bridge Foam Roller Bridge PrimaryGluteus Maximus SecondaryHamstrings (Group) StabilizerMultifidus, Erector Spinae Group, Transversus Abdominis, Gluteus Medius Equipment Foam roller Front Plank and Variations Front Plank and Variations PrimaryRectus Abdominis, External Oblique SecondaryInternal Oblique StabilizerTransversus Abdominis, Erector Spinae Group Hip Hinge / Deadlift Pattern Hip Hinge / Deadlift Pattern PrimaryGluteus Maximus, Hamstrings (Group) SecondaryErector Spinae Group StabilizerTransversus Abdominis Equipment Barbell, Dumbbell Kettlebell Good Morning Kettlebell Good Morning PrimaryGluteus Maximus, Erector Spinae Group SecondaryHamstrings (Group) StabilizerMultifidus, Transversus Abdominis, Gluteus Medius Equipment Kettlebell Pelvic Clock Mobilization Pelvic Clock Mobilization PrimaryRectus Abdominis, Iliopsoas SynergistQuadratus Lumborum, Gluteus Maximus, Internal Oblique, External Oblique, Erector Spinae Group StabilizerTransversus Abdominis, Multifidus Equipment mat Pelvic Realignment Exercises (Pelvic Tilts) Pelvic Realignment Exercises (Pelvic Tilts) PrimaryRectus Abdominis, Gluteus Maximus SecondaryErector Spinae Group, Iliopsoas StabilizerTransversus Abdominis Prone Press-Up (McKenzie) Prone Press-Up (McKenzie) PrimaryTriceps Brachii SynergistAnterior Deltoid, Pectoralis Major StabilizerErector Spinae Group Equipment floor or firm mat Standing Lumbar Extension Standing Lumbar Extension PrimaryErector Spinae Group SecondaryQuadratus Lumborum SynergistMultifidus StabilizerGluteus Maximus Superman Superman PrimaryErector Spinae Group, Gluteus Maximus SecondaryMultifidus, Hamstrings (Group), Posterior Deltoid, Lower Trapezius SynergistSemispinalis Thoracis, Middle Trapezius StabilizerTransversus Abdominis, Quadratus Lumborum Equipment mat (optional)	Copenhagen Adduction Copenhagen Adduction PrimaryAdductor Group (Longus/Brevis/Magnus), Adductor Longus SecondaryPectineus, Gracilis, Adductor Magnus, Adductor Brevis StabilizerGluteus Medius, Quadratus Lumborum, Internal Oblique, External Oblique Equipment bench (or box/partner support), exercise mat (optional, forearm padding) Doorway Lat Stretch Doorway Lat Stretch StabilizerFlexor Digitorum Superficialis, Transversus Abdominis Equipment doorway Mindfulness-Integrated Stretching Mindfulness-Integrated Stretching StabilizerTransversus Abdominis, Multifidus, Gluteus Medius Side Plank (Lateral Bridge) Side Plank (Lateral Bridge) PrimaryQuadratus Lumborum, External Oblique SecondaryGluteus Medius, Internal Oblique StabilizerErector Spinae Group Side Plank with Hip Abduction Side Plank with Hip Abduction PrimaryGluteus Medius, Quadratus Lumborum SecondaryExternal Oblique, Internal Oblique StabilizerErector Spinae Group Standing Hip Hike Standing Hip Hike PrimaryQuadratus Lumborum, Gluteus Medius SecondaryGluteus Minimus SynergistTensor Fasciae Latae StabilizerExternal Oblique, Internal Oblique, Erector Spinae Group, Gluteus Maximus Equipment low step or aerobic platform, optional wall or countertop for balance support, optional ankle weight for progression Standing IT Band / Lateral Chain Stretch Standing IT Band / Lateral Chain Stretch StabilizerErector Spinae Group	Pallof Press (Anti-Rotation) Pallof Press (Anti-Rotation) PrimaryInternal Oblique, External Oblique StabilizerTransversus Abdominis, Erector Spinae Group Equipment Resistance band Russian Twist Russian Twist PrimaryExternal Oblique, Internal Oblique SecondaryRectus Abdominis SynergistRotatores (Thoracis) StabilizerMultifidus, Transversus Abdominis, Erector Spinae Group, Quadratus Lumborum, Iliopsoas, Rectus Femoris Equipment none (bodyweight), medicine ball (optional), dumbbell or weight plate (optional) Seated Trunk Rotation Seated Trunk Rotation PrimaryInternal Oblique, External Oblique SecondaryErector Spinae Group, Semispinalis Thoracis, Multifidus, Rotatores (Thoracis) SynergistSplenius Cervicis, Splenius Capitis, Sternocleidomastoid StabilizerTransversus Abdominis, Quadratus Lumborum, Rectus Abdominis	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—
Pelvis	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	Active Anterior Pelvic Tilt Active Anterior Pelvic Tilt PrimaryIliopsoas, Erector Spinae Group SecondaryRectus Femoris, Quadratus Lumborum SynergistSartorius, Tensor Fasciae Latae StabilizerMultifidus Equipment Chair Pelvic Clock Mobilization Pelvic Clock Mobilization PrimaryRectus Abdominis, Iliopsoas SynergistQuadratus Lumborum, Gluteus Maximus, Internal Oblique, External Oblique, Erector Spinae Group StabilizerTransversus Abdominis, Multifidus Equipment mat Standing Lumbar Extension Standing Lumbar Extension PrimaryErector Spinae Group SecondaryQuadratus Lumborum SynergistMultifidus StabilizerGluteus Maximus	—	Copenhagen Adduction Copenhagen Adduction PrimaryAdductor Group (Longus/Brevis/Magnus), Adductor Longus SecondaryPectineus, Gracilis, Adductor Magnus, Adductor Brevis StabilizerGluteus Medius, Quadratus Lumborum, Internal Oblique, External Oblique Equipment bench (or box/partner support), exercise mat (optional, forearm padding) Pelvic Clock Mobilization Pelvic Clock Mobilization PrimaryRectus Abdominis, Iliopsoas SynergistQuadratus Lumborum, Gluteus Maximus, Internal Oblique, External Oblique, Erector Spinae Group StabilizerTransversus Abdominis, Multifidus Equipment mat Side-Bridge Side-Bridge PrimaryGluteus Medius, External Oblique SecondaryQuadratus Lumborum, Internal Oblique StabilizerTransversus Abdominis Standing Hip Hike Standing Hip Hike PrimaryQuadratus Lumborum, Gluteus Medius SecondaryGluteus Minimus SynergistTensor Fasciae Latae StabilizerExternal Oblique, Internal Oblique, Erector Spinae Group, Gluteus Maximus Equipment low step or aerobic platform, optional wall or countertop for balance support, optional ankle weight for progression	Bear Crawl Bear Crawl PrimarySerratus Anterior, Anterior Deltoid, Triceps Brachii, Quadriceps Femoris SecondaryIliopsoas, Gluteus Maximus, Pectoralis Major SynergistLower Trapezius StabilizerTransversus Abdominis, Rectus Abdominis, External Oblique, Internal Oblique, Multifidus, Erector Spinae Group, Gluteus Medius, Quadratus Lumborum, Flexor Carpi Radialis, Flexor Carpi Ulnaris, Tibialis Anterior, Gastrocnemius Equipment none (bodyweight) Cook Hip Lift (Single-Leg Bridge with Contralateral Hip Flexion) Cook Hip Lift (Single-Leg Bridge with Contralateral Hip Flexion) PrimaryGluteus Maximus SynergistAdductor Magnus, Hamstrings (Group) StabilizerGluteus Medius, Gluteus Minimus, Transversus Abdominis, Rectus Abdominis, External Oblique, Internal Oblique, Quadratus Lumborum, Iliopsoas, Quadriceps Femoris Crunch Crunch PrimaryRectus Abdominis SecondaryExternal Oblique, Internal Oblique SynergistSternocleidomastoid StabilizerTransversus Abdominis, Iliopsoas Equipment none, exercise mat (optional) Hanging Leg Raise Hanging Leg Raise PrimaryIliopsoas, Rectus Abdominis SecondaryRectus Femoris, External Oblique, Internal Oblique SynergistPectineus, Sartorius, Tensor Fasciae Latae StabilizerTransversus Abdominis, Latissimus Dorsi, Lower Trapezius, Flexor Digitorum Profundus, Flexor Digitorum Superficialis Equipment pull up bar Hip Thrust Hip Thrust PrimaryGluteus Maximus SecondaryHamstrings (Group), Adductor Magnus StabilizerQuadriceps Femoris, Gluteus Medius, Erector Spinae Group, Rectus Abdominis, External Oblique Equipment bench or elevated surface, barbell (optional), barbell pad (optional), resistance band (optional variation) Hollow Body Hold Hollow Body Hold PrimaryRectus Abdominis SecondaryRectus Femoris, Iliopsoas, Internal Oblique, External Oblique StabilizerTransversus Abdominis, Quadriceps Femoris, Anterior Deltoid Equipment floor, exercise mat Pelvic Clock Mobilization Pelvic Clock Mobilization PrimaryRectus Abdominis, Iliopsoas SynergistQuadratus Lumborum, Gluteus Maximus, Internal Oblique, External Oblique, Erector Spinae Group StabilizerTransversus Abdominis, Multifidus Equipment mat Standing Quad Stretch Standing Quad Stretch SecondaryRectus Abdominis, Gluteus Maximus SynergistHamstrings (Group) StabilizerGluteus Medius, Erector Spinae Group, Transversus Abdominis	—	—
Hip	A-Skip / B-Skip Running Drills A-Skip / B-Skip Running Drills PrimaryIliopsoas, Gluteus Maximus SecondaryHamstrings (Group), Gastrocnemius StabilizerSoleus A-Skip Drill A-Skip Drill PrimaryIliopsoas, Rectus Femoris, Gastrocnemius SecondarySoleus, Tibialis Anterior StabilizerGluteus Maximus Active Anterior Pelvic Tilt Active Anterior Pelvic Tilt PrimaryIliopsoas, Erector Spinae Group SecondaryRectus Femoris, Quadratus Lumborum SynergistSartorius, Tensor Fasciae Latae StabilizerMultifidus Equipment Chair Active Straight Leg Raise (ASLR) Active Straight Leg Raise (ASLR) PrimaryIliopsoas SecondaryRectus Femoris, Tibialis Anterior StabilizerTransversus Abdominis Assisted Pistol Squat Assisted Pistol Squat PrimaryGluteus Maximus, Quadriceps Femoris SecondaryIliopsoas, Hamstrings (Group) StabilizerGluteus Medius, Soleus, Tibialis Anterior Equipment dumbbell (light counterweight), support surface or dowel (optional balance assist) Bear Crawl Bear Crawl PrimarySerratus Anterior, Anterior Deltoid, Triceps Brachii, Quadriceps Femoris SecondaryIliopsoas, Gluteus Maximus, Pectoralis Major SynergistLower Trapezius StabilizerTransversus Abdominis, Rectus Abdominis, External Oblique, Internal Oblique, Multifidus, Erector Spinae Group, Gluteus Medius, Quadratus Lumborum, Flexor Carpi Radialis, Flexor Carpi Ulnaris, Tibialis Anterior, Gastrocnemius Equipment none (bodyweight) Bird Dog to Elbow-Knee Bird Dog to Elbow-Knee PrimaryRectus Abdominis, Gluteus Maximus, Erector Spinae Group, Multifidus SecondaryAnterior Deltoid, Iliopsoas, Transversus Abdominis, Internal Oblique, External Oblique SynergistRectus Femoris, Hamstrings (Group) StabilizerQuadratus Lumborum, Gluteus Medius, Lower Trapezius, Serratus Anterior Equipment exercise mat or padded floor (optional, for knee comfort) Bodyweight Hip Hinge Bodyweight Hip Hinge PrimaryHamstrings (Group), Gluteus Maximus SynergistAdductor Magnus StabilizerErector Spinae Group, Multifidus, Quadratus Lumborum, Transversus Abdominis Equipment none, broomstick Burpee Burpee PrimaryQuadriceps Femoris, Gluteus Maximus, Gastrocnemius SecondaryPectoralis Major, Triceps Brachii, Hamstrings (Group), Soleus, Anterior Deltoid, Iliopsoas, Rectus Femoris StabilizerSerratus Anterior, Rectus Abdominis, External Oblique, Transversus Abdominis, Erector Spinae Group, Gluteus Medius Equipment none (bodyweight) Chair-Supported Single-Leg Balance Chair-Supported Single-Leg Balance PrimaryGluteus Medius SynergistTensor Fasciae Latae, Gluteus Minimus StabilizerGluteus Maximus, Peroneus Longus (Fibularis Longus), Peroneus Brevis (Fibularis Brevis), Tibialis Posterior, Tibialis Anterior, Soleus, Gastrocnemius, Flexor Hallucis Longus, Flexor Digitorum Longus, Quadriceps Femoris, Transversus Abdominis, Erector Spinae Group Equipment Chair Countertop-Supported Squat Countertop-Supported Squat PrimaryGluteus Maximus, Quadriceps Femoris SynergistVastus Medialis, Vastus Lateralis, Rectus Femoris, Hamstrings (Group), Adductor Magnus StabilizerGluteus Medius, Soleus, Gastrocnemius, Erector Spinae Group, Transversus Abdominis Equipment countertop Downward Dog (Adho Mukha Svanasana) Downward Dog (Adho Mukha Svanasana) PrimaryAnterior Deltoid, Serratus Anterior, Triceps Brachii SecondaryLower Trapezius, Upper Trapezius, Quadriceps Femoris StabilizerInfraspinatus, Supraspinatus, Subscapularis, Teres Minor, Erector Spinae Group, Transversus Abdominis, Rectus Abdominis, Flexor Digitorum Superficialis Equipment yoga mat (optional) Eccentric Stair Descent Eccentric Stair Descent PrimaryQuadriceps Femoris SynergistVastus Medialis, Vastus Lateralis, Vastus Intermedius, Rectus Femoris, Gluteus Maximus StabilizerGluteus Medius, Soleus, Gastrocnemius, Hamstrings (Group), Tibialis Anterior Equipment stairs, handrail Eccentric Step-Down Eccentric Step-Down PrimaryQuadriceps Femoris, Gluteus Medius SecondaryGluteus Maximus StabilizerSoleus, Hamstrings (Group) Equipment step box Foot-Supported L-Sit Foot-Supported L-Sit PrimaryTriceps Brachii, Lower Trapezius SecondaryRectus Abdominis, Iliopsoas StabilizerLatissimus Dorsi, Serratus Anterior, Pectoralis Major Equipment parallettes or yoga blocks Forward Lunge Forward Lunge PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryAdductor Group (Longus/Brevis/Magnus) StabilizerHamstrings (Group), Gluteus Medius Glute Bridge with March Glute Bridge with March PrimaryGluteus Maximus SecondaryIliopsoas, Hamstrings (Group) SynergistRectus Femoris StabilizerGluteus Medius, Gluteus Minimus, Transversus Abdominis, Internal Oblique, External Oblique, Quadratus Lumborum, Rectus Abdominis Hanging Leg Raise Hanging Leg Raise PrimaryIliopsoas, Rectus Abdominis SecondaryRectus Femoris, External Oblique, Internal Oblique SynergistPectineus, Sartorius, Tensor Fasciae Latae StabilizerTransversus Abdominis, Latissimus Dorsi, Lower Trapezius, Flexor Digitorum Profundus, Flexor Digitorum Superficialis Equipment pull up bar Heel-to-Toe Walk Heel-to-Toe Walk SynergistQuadriceps Femoris, Gluteus Maximus, Gastrocnemius, Tibialis Anterior StabilizerGluteus Medius, Gluteus Minimus, Peroneus Longus (Fibularis Longus), Peroneus Brevis (Fibularis Brevis), Tibialis Posterior, Soleus, Transversus Abdominis Equipment floor line (tile seam or a strip of tape as a visual guide), hallway wall (optional light fingertip support) Heel-Toe Walking / Tandem Gait Heel-Toe Walking / Tandem Gait PrimaryTibialis Anterior, Gastrocnemius SynergistSoleus StabilizerGluteus Medius, Quadriceps Femoris, Transversus Abdominis Hip Flexor and Hamstring Stretching Hip Flexor and Hamstring Stretching PrimaryIliopsoas, Rectus Femoris, Hamstrings (Group) Hollow Body Hold Hollow Body Hold PrimaryRectus Abdominis SecondaryRectus Femoris, Iliopsoas, Internal Oblique, External Oblique StabilizerTransversus Abdominis, Quadriceps Femoris, Anterior Deltoid Equipment floor, exercise mat Jump Squat Jump Squat PrimaryQuadriceps Femoris, Gluteus Maximus, Gastrocnemius SecondarySoleus, Hamstrings (Group), Adductor Magnus StabilizerErector Spinae Group, Gluteus Medius, Rectus Abdominis, Transversus Abdominis, Tibialis Anterior, Peroneus Longus (Fibularis Longus) Equipment none (bodyweight), optional: dumbbells or trap bar for loaded variations Kettlebell Good Morning Kettlebell Good Morning PrimaryGluteus Maximus, Erector Spinae Group SecondaryHamstrings (Group) StabilizerMultifidus, Transversus Abdominis, Gluteus Medius Equipment Kettlebell Kettlebell Swing (Two-Hand) Kettlebell Swing (Two-Hand) PrimaryGluteus Maximus, Hamstrings (Group) SecondaryErector Spinae Group, Quadratus Lumborum StabilizerTransversus Abdominis Equipment Kettlebell Knee Split Squat Isometric Holds Knee Split Squat Isometric Holds PrimaryQuadriceps Femoris SecondaryGluteus Maximus StabilizerHamstrings (Group), Transversus Abdominis, Gluteus Medius, Gastrocnemius L-Sit L-Sit PrimaryRectus Abdominis, Iliopsoas SecondaryTriceps Brachii, Quadriceps Femoris, Rectus Femoris, Lower Trapezius StabilizerSerratus Anterior, Latissimus Dorsi Equipment parallettes or yoga blocks Legs-Up-the-Wall Legs-Up-the-Wall PrimaryDiaphragm Equipment wall Mindfulness-Integrated Stretching Mindfulness-Integrated Stretching StabilizerTransversus Abdominis, Multifidus, Gluteus Medius Mountain Climber Mountain Climber PrimaryIliopsoas, Rectus Abdominis SecondaryExternal Oblique, Internal Oblique, Quadriceps Femoris SynergistTensor Fasciae Latae, Rectus Femoris StabilizerTransversus Abdominis, Gluteus Medius, Serratus Anterior, Anterior Deltoid, Pectoralis Major, Triceps Brachii, Erector Spinae Group, Multifidus Equipment none (bodyweight), exercise mat (optional) Overhead Squat (Assessment & Training) Overhead Squat (Assessment & Training) PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryRectus Abdominis, External Oblique StabilizerSupraspinatus, Serratus Anterior Equipment Barbell Pigeon Stretch (Modified) Pigeon Stretch (Modified) PrimaryPiriformis, Gluteus Maximus SecondaryObturator Internus Quadriceps Strengthening (SLR / Terminal Knee Extension) Quadriceps Strengthening (SLR / Terminal Knee Extension) PrimaryQuadriceps Femoris, Rectus Femoris SecondaryIliopsoas Equipment Resistance band Quadruped Rockback Quadruped Rockback SecondaryGluteus Maximus StabilizerErector Spinae Group, Multifidus, Rectus Abdominis, Transversus Abdominis Reverse Lunge Reverse Lunge PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryHamstrings (Group), Adductor Magnus StabilizerGluteus Medius, Gluteus Minimus, Erector Spinae Group, Transversus Abdominis, Gastrocnemius, Soleus Equipment none (bodyweight), dumbbells or kettlebell (optional load), support surface or dowel (optional balance assist) Seated Figure-4 Stretch Seated Figure-4 Stretch StabilizerErector Spinae Group Single Leg Hip Hinge with Bench Single Leg Hip Hinge with Bench PrimaryGluteus Maximus, Hamstrings (Group) StabilizerErector Spinae Group, Gluteus Medius, Multifidus, Quadriceps Femoris Equipment Bench Single Leg Squat / Pistol Squat Single Leg Squat / Pistol Squat PrimaryQuadriceps Femoris, Gluteus Maximus SynergistHamstrings (Group) StabilizerGluteus Medius, Transversus Abdominis, Gastrocnemius Single-Leg Sit-to-Stand Single-Leg Sit-to-Stand PrimaryQuadriceps Femoris, Gluteus Maximus, Vastus Medialis, Vastus Lateralis, Vastus Intermedius SynergistAdductor Magnus, Hamstrings (Group), Rectus Femoris StabilizerGluteus Medius, Gluteus Minimus, Soleus, Tibialis Anterior, Erector Spinae Group, Transversus Abdominis Equipment Chair, wall Sit-Up Sit-Up PrimaryRectus Abdominis, Iliopsoas SecondaryExternal Oblique, Internal Oblique SynergistTensor Fasciae Latae, Sternocleidomastoid, Rectus Femoris StabilizerTransversus Abdominis Equipment none, exercise mat (optional) Squat Squat PrimaryGluteus Maximus, Quadriceps Femoris SecondaryAdductor Group (Longus/Brevis/Magnus) StabilizerHamstrings (Group), Erector Spinae Group, Transversus Abdominis, Gastrocnemius, Soleus, Gluteus Medius Standing Figure-4 Stretch Standing Figure-4 Stretch StabilizerQuadriceps Femoris, Erector Spinae Group Standing Hamstring Stretch (Foot on Step) Standing Hamstring Stretch (Foot on Step) StabilizerQuadriceps Femoris, Erector Spinae Group, Transversus Abdominis, Gluteus Medius Standing Hip Circles Standing Hip Circles PrimaryGluteus Medius, Iliopsoas SecondaryGracilis, Pectineus, Sartorius, Hamstrings (Group), Rectus Femoris, Adductor Group (Longus/Brevis/Magnus), Gluteus Maximus, Tensor Fasciae Latae, Gluteus Minimus SynergistPiriformis, Obturator Externus, Obturator Internus, Gemellus Superior and Inferior, Quadratus Femoris StabilizerTransversus Abdominis, Rectus Abdominis, External Oblique, Internal Oblique, Erector Spinae Group, Quadratus Lumborum, Quadriceps Femoris Standing March in Place Standing March in Place Step-Up on Stairs Step-Up on Stairs PrimaryGluteus Maximus, Quadriceps Femoris SynergistVastus Medialis, Vastus Lateralis, Hamstrings (Group), Adductor Magnus, Gastrocnemius, Soleus StabilizerGluteus Medius, Gluteus Minimus, Erector Spinae Group, Transversus Abdominis Equipment stairs Straight Leg Raise Straight Leg Raise PrimaryIliopsoas, Rectus Femoris SynergistTensor Fasciae Latae StabilizerQuadriceps Femoris, Transversus Abdominis Supine Hamstring Stretch (Strap-Assisted) Supine Hamstring Stretch (Strap-Assisted) StabilizerQuadriceps Femoris, Iliopsoas Equipment strap Supported Pelvic Floor Lengthening Positions Supported Pelvic Floor Lengthening Positions PrimaryDiaphragm Equipment yoga block Thoracic Extension with Hip Hinge on Wall Thoracic Extension with Hip Hinge on Wall SecondaryErector Spinae Group, Latissimus Dorsi StabilizerSerratus Anterior, Hamstrings (Group), Gluteus Maximus Tuck L-Sit Tuck L-Sit PrimaryIliopsoas, Rectus Abdominis SecondaryTriceps Brachii, Lower Trapezius StabilizerExternal Oblique, Serratus Anterior, Latissimus Dorsi Equipment parallettes or yoga blocks Walking Lunges with Trunk Rotation Walking Lunges with Trunk Rotation PrimaryInternal Oblique, External Oblique, Gluteus Maximus, Quadriceps Femoris SecondaryErector Spinae Group, Rotatores (Thoracis), Soleus, Gastrocnemius, Adductor Magnus, Hamstrings (Group) StabilizerGluteus Medius, Gluteus Minimus, Tensor Fasciae Latae, Transversus Abdominis, Multifidus, Quadratus Lumborum Wall Ball Squat Wall Ball Squat PrimaryVastus Intermedius, Vastus Lateralis, Vastus Medialis, Quadriceps Femoris SecondaryRectus Femoris SynergistGluteus Maximus StabilizerHamstrings (Group), Gluteus Medius, Gastrocnemius, Soleus, Erector Spinae Group, Transversus Abdominis Equipment wall, exercise ball (optional) Wall Hamstring Stretch Wall Hamstring Stretch SynergistQuadriceps Femoris StabilizerIliopsoas Equipment doorway, wall Wall Sit Isometric Wall Sit Isometric PrimaryVastus Intermedius, Vastus Lateralis, Vastus Medialis, Quadriceps Femoris SynergistRectus Femoris StabilizerGluteus Maximus, Hamstrings (Group), Adductor Magnus, Gastrocnemius, Erector Spinae Group, Transversus Abdominis Equipment wall World's Greatest Stretch World's Greatest Stretch PrimaryExternal Oblique, Internal Oblique SynergistPosterior Deltoid, Rotatores (Thoracis), Erector Spinae Group, Multifidus, Teres Minor, Infraspinatus StabilizerLower Trapezius, Middle Trapezius, Transversus Abdominis, Quadratus Lumborum, Gluteus Medius, Quadriceps Femoris, Serratus Anterior Equipment none	A-Skip / B-Skip Running Drills A-Skip / B-Skip Running Drills PrimaryIliopsoas, Gluteus Maximus SecondaryHamstrings (Group), Gastrocnemius StabilizerSoleus Assisted Pistol Squat Assisted Pistol Squat PrimaryGluteus Maximus, Quadriceps Femoris SecondaryIliopsoas, Hamstrings (Group) StabilizerGluteus Medius, Soleus, Tibialis Anterior Equipment dumbbell (light counterweight), support surface or dowel (optional balance assist) Back Squat (Barbell) Back Squat (Barbell) PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryAdductor Magnus SynergistHamstrings (Group) StabilizerSoleus, Gastrocnemius, Erector Spinae Group, Multifidus, Quadratus Lumborum, Rectus Abdominis, External Oblique, Internal Oblique, Transversus Abdominis, Gluteus Medius, Gluteus Minimus, Upper Trapezius, Latissimus Dorsi Equipment Barbell, squat rack, weight plates Backpack Weighted Carry Backpack Weighted Carry PrimaryErector Spinae Group SecondaryUpper Trapezius SynergistGluteus Maximus, Quadriceps Femoris, Gastrocnemius, Soleus, Hamstrings (Group) StabilizerQuadratus Lumborum, Transversus Abdominis, Multifidus, Gluteus Medius, External Oblique, Internal Oblique Equipment backpack Backwards Walking Backwards Walking PrimaryQuadriceps Femoris SecondaryGluteus Maximus SynergistGastrocnemius StabilizerHamstrings (Group), Gluteus Medius, Tibialis Anterior Bear Crawl Bear Crawl PrimarySerratus Anterior, Anterior Deltoid, Triceps Brachii, Quadriceps Femoris SecondaryIliopsoas, Gluteus Maximus, Pectoralis Major SynergistLower Trapezius StabilizerTransversus Abdominis, Rectus Abdominis, External Oblique, Internal Oblique, Multifidus, Erector Spinae Group, Gluteus Medius, Quadratus Lumborum, Flexor Carpi Radialis, Flexor Carpi Ulnaris, Tibialis Anterior, Gastrocnemius Equipment none (bodyweight) Bird Dog Exercise Bird Dog Exercise PrimaryErector Spinae Group SecondaryGluteus Maximus, Anterior Deltoid StabilizerMultifidus, Transversus Abdominis, External Oblique Bird Dog to Elbow-Knee Bird Dog to Elbow-Knee PrimaryRectus Abdominis, Gluteus Maximus, Erector Spinae Group, Multifidus SecondaryAnterior Deltoid, Iliopsoas, Transversus Abdominis, Internal Oblique, External Oblique SynergistRectus Femoris, Hamstrings (Group) StabilizerQuadratus Lumborum, Gluteus Medius, Lower Trapezius, Serratus Anterior Equipment exercise mat or padded floor (optional, for knee comfort) Bodyweight Hip Hinge Bodyweight Hip Hinge PrimaryHamstrings (Group), Gluteus Maximus SynergistAdductor Magnus StabilizerErector Spinae Group, Multifidus, Quadratus Lumborum, Transversus Abdominis Equipment none, broomstick Box Jump (Bilateral) Box Jump (Bilateral) PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryGastrocnemius, Soleus StabilizerRectus Abdominis Equipment Plyo box Bridge Bridge PrimaryGluteus Maximus SecondaryHamstrings (Group) StabilizerErector Spinae Group, Transversus Abdominis, Gluteus Medius Burpee Burpee PrimaryQuadriceps Femoris, Gluteus Maximus, Gastrocnemius SecondaryPectoralis Major, Triceps Brachii, Hamstrings (Group), Soleus, Anterior Deltoid, Iliopsoas, Rectus Femoris StabilizerSerratus Anterior, Rectus Abdominis, External Oblique, Transversus Abdominis, Erector Spinae Group, Gluteus Medius Equipment none (bodyweight) Cook Hip Lift (Single-Leg Bridge with Contralateral Hip Flexion) Cook Hip Lift (Single-Leg Bridge with Contralateral Hip Flexion) PrimaryGluteus Maximus SynergistAdductor Magnus, Hamstrings (Group) StabilizerGluteus Medius, Gluteus Minimus, Transversus Abdominis, Rectus Abdominis, External Oblique, Internal Oblique, Quadratus Lumborum, Iliopsoas, Quadriceps Femoris Couch Stretch (Rectus Femoris / Hip Flexor) Couch Stretch (Rectus Femoris / Hip Flexor) PrimaryRectus Femoris, Iliopsoas SecondaryQuadriceps Femoris Countertop-Supported Squat Countertop-Supported Squat PrimaryGluteus Maximus, Quadriceps Femoris SynergistVastus Medialis, Vastus Lateralis, Rectus Femoris, Hamstrings (Group), Adductor Magnus StabilizerGluteus Medius, Soleus, Gastrocnemius, Erector Spinae Group, Transversus Abdominis Equipment countertop Depth Jump (Drop Jump) Depth Jump (Drop Jump) PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryGastrocnemius StabilizerHamstrings (Group) Equipment Plyo box Eccentric Step-Down Eccentric Step-Down PrimaryQuadriceps Femoris, Gluteus Medius SecondaryGluteus Maximus StabilizerSoleus, Hamstrings (Group) Equipment step box Farmer's Carry (Loaded Carry) Farmer's Carry (Loaded Carry) PrimaryQuadratus Lumborum, Erector Spinae Group SecondaryGluteus Medius, Upper Trapezius StabilizerTransversus Abdominis Equipment Dumbbell Foam Roller Bridge Foam Roller Bridge PrimaryGluteus Maximus SecondaryHamstrings (Group) StabilizerMultifidus, Erector Spinae Group, Transversus Abdominis, Gluteus Medius Equipment Foam roller Forward Lunge Forward Lunge PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryAdductor Group (Longus/Brevis/Magnus) StabilizerHamstrings (Group), Gluteus Medius Front Squat Front Squat PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryAdductor Magnus SynergistHamstrings (Group) StabilizerErector Spinae Group, Multifidus, Rectus Abdominis, External Oblique, Gluteus Medius, Upper Trapezius, Anterior Deltoid, Soleus Equipment Barbell, squat rack Glute Bridge with March Glute Bridge with March PrimaryGluteus Maximus SecondaryIliopsoas, Hamstrings (Group) SynergistRectus Femoris StabilizerGluteus Medius, Gluteus Minimus, Transversus Abdominis, Internal Oblique, External Oblique, Quadratus Lumborum, Rectus Abdominis Goblet Squat Goblet Squat PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryAdductor Magnus, Hamstrings (Group) StabilizerSoleus, Erector Spinae Group, Multifidus, Rectus Abdominis, External Oblique, Transversus Abdominis, Gluteus Medius, Anterior Deltoid, Biceps Brachii, Upper Trapezius Equipment Kettlebell, Dumbbell Heel-to-Toe Walk Heel-to-Toe Walk SynergistQuadriceps Femoris, Gluteus Maximus, Gastrocnemius, Tibialis Anterior StabilizerGluteus Medius, Gluteus Minimus, Peroneus Longus (Fibularis Longus), Peroneus Brevis (Fibularis Brevis), Tibialis Posterior, Soleus, Transversus Abdominis Equipment floor line (tile seam or a strip of tape as a visual guide), hallway wall (optional light fingertip support) Hip Abduction/Extension with Sliders Hip Abduction/Extension with Sliders PrimaryGluteus Medius, Gluteus Maximus SynergistTensor Fasciae Latae, Gluteus Minimus StabilizerQuadriceps Femoris, Transversus Abdominis Equipment Sliders Hip Airplane Hip Airplane Hip Flexor and Hamstring Stretching Hip Flexor and Hamstring Stretching PrimaryIliopsoas, Rectus Femoris, Hamstrings (Group) Hip Hinge / Deadlift Pattern Hip Hinge / Deadlift Pattern PrimaryGluteus Maximus, Hamstrings (Group) SecondaryErector Spinae Group StabilizerTransversus Abdominis Equipment Barbell, Dumbbell Hip Thrust Hip Thrust PrimaryGluteus Maximus SecondaryHamstrings (Group), Adductor Magnus StabilizerQuadriceps Femoris, Gluteus Medius, Erector Spinae Group, Rectus Abdominis, External Oblique Equipment bench or elevated surface, barbell (optional), barbell pad (optional), resistance band (optional variation) Isometric Glute Squeeze Isometric Glute Squeeze PrimaryGluteus Maximus SecondaryHamstrings (Group) SynergistGluteus Medius StabilizerGluteus Minimus Jump Squat Jump Squat PrimaryQuadriceps Femoris, Gluteus Maximus, Gastrocnemius SecondarySoleus, Hamstrings (Group), Adductor Magnus StabilizerErector Spinae Group, Gluteus Medius, Rectus Abdominis, Transversus Abdominis, Tibialis Anterior, Peroneus Longus (Fibularis Longus) Equipment none (bodyweight), optional: dumbbells or trap bar for loaded variations Kettlebell Good Morning Kettlebell Good Morning PrimaryGluteus Maximus, Erector Spinae Group SecondaryHamstrings (Group) StabilizerMultifidus, Transversus Abdominis, Gluteus Medius Equipment Kettlebell Kettlebell Swing (Two-Hand) Kettlebell Swing (Two-Hand) PrimaryGluteus Maximus, Hamstrings (Group) SecondaryErector Spinae Group, Quadratus Lumborum StabilizerTransversus Abdominis Equipment Kettlebell Knee Split Squat Isometric Holds Knee Split Squat Isometric Holds PrimaryQuadriceps Femoris SecondaryGluteus Maximus StabilizerHamstrings (Group), Transversus Abdominis, Gluteus Medius, Gastrocnemius Lateral Step-Up Lateral Step-Up PrimaryGluteus Medius, Vastus Medialis, Quadriceps Femoris SecondaryGluteus Maximus StabilizerSoleus Equipment step box Leg Press (Limited ROM, 0-60°) Leg Press (Limited ROM, 0-60°) PrimaryQuadriceps Femoris SecondaryGluteus Maximus StabilizerHamstrings (Group) Equipment Leg-press machine Mindfulness-Integrated Stretching Mindfulness-Integrated Stretching StabilizerTransversus Abdominis, Multifidus, Gluteus Medius Mountain Climber Mountain Climber PrimaryIliopsoas, Rectus Abdominis SecondaryExternal Oblique, Internal Oblique, Quadriceps Femoris SynergistTensor Fasciae Latae, Rectus Femoris StabilizerTransversus Abdominis, Gluteus Medius, Serratus Anterior, Anterior Deltoid, Pectoralis Major, Triceps Brachii, Erector Spinae Group, Multifidus Equipment none (bodyweight), exercise mat (optional) Nordic Hamstring Curl Nordic Hamstring Curl PrimaryBiceps Femoris — Long Head, Semitendinosus, Semimembranosus SecondaryGluteus Maximus StabilizerErector Spinae Group Equipment partner or anchor Overhead Squat (Assessment & Training) Overhead Squat (Assessment & Training) PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryRectus Abdominis, External Oblique StabilizerSupraspinatus, Serratus Anterior Equipment Barbell Power Clean (Hang Variation) Power Clean (Hang Variation) PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryUpper Trapezius, Hamstrings (Group) SynergistGastrocnemius StabilizerErector Spinae Group Equipment Barbell Prone Hip Extension (Active, Slow Tempo) Prone Hip Extension (Active, Slow Tempo) PrimaryGluteus Maximus SecondaryHamstrings (Group) SynergistAdductor Magnus StabilizerErector Spinae Group, Multifidus, Transversus Abdominis, Quadratus Lumborum, Gluteus Medius Prone Press-Up (McKenzie) Prone Press-Up (McKenzie) PrimaryTriceps Brachii SynergistAnterior Deltoid, Pectoralis Major StabilizerErector Spinae Group Equipment floor or firm mat Reverse Lunge Reverse Lunge PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryHamstrings (Group), Adductor Magnus StabilizerGluteus Medius, Gluteus Minimus, Erector Spinae Group, Transversus Abdominis, Gastrocnemius, Soleus Equipment none (bodyweight), dumbbells or kettlebell (optional load), support surface or dowel (optional balance assist) Romanian Deadlift Romanian Deadlift PrimaryBiceps Femoris — Long Head, Semitendinosus, Semimembranosus, Gluteus Maximus SecondaryAdductor Magnus StabilizerErector Spinae Group, Multifidus, Quadratus Lumborum, Transversus Abdominis, Latissimus Dorsi, Middle Trapezius, Rhomboid Major, Flexor Digitorum Superficialis, Flexor Digitorum Profundus, Gastrocnemius Equipment Barbell, Dumbbell, Kettlebell Single Leg Hip Hinge with Bench Single Leg Hip Hinge with Bench PrimaryGluteus Maximus, Hamstrings (Group) StabilizerErector Spinae Group, Gluteus Medius, Multifidus, Quadriceps Femoris Equipment Bench Single Leg Squat / Pistol Squat Single Leg Squat / Pistol Squat PrimaryQuadriceps Femoris, Gluteus Maximus SynergistHamstrings (Group) StabilizerGluteus Medius, Transversus Abdominis, Gastrocnemius Single-Leg Glute Bridge Single-Leg Glute Bridge PrimaryGluteus Maximus SecondaryHamstrings (Group) StabilizerGluteus Medius, Quadratus Lumborum, Erector Spinae Group, Transversus Abdominis Equipment exercise mat (optional) Single-Leg Hop Tests (Return-to-Sport Battery) Single-Leg Hop Tests (Return-to-Sport Battery) PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryGluteus Medius, Gastrocnemius StabilizerSoleus Single-Leg Sit-to-Stand Single-Leg Sit-to-Stand PrimaryQuadriceps Femoris, Gluteus Maximus, Vastus Medialis, Vastus Lateralis, Vastus Intermedius SynergistAdductor Magnus, Hamstrings (Group), Rectus Femoris StabilizerGluteus Medius, Gluteus Minimus, Soleus, Tibialis Anterior, Erector Spinae Group, Transversus Abdominis Equipment Chair, wall Sit-to-Stand Sit-to-Stand PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryHamstrings (Group) StabilizerErector Spinae Group, Transversus Abdominis, Tibialis Anterior Equipment Chair Spanish Squat (Belt-Assisted) Spanish Squat (Belt-Assisted) PrimaryQuadriceps Femoris SecondaryGluteus Maximus StabilizerHamstrings (Group) Equipment Belt, Anchor point Split Squat / Bulgarian Split Squat Split Squat / Bulgarian Split Squat PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryHamstrings (Group) StabilizerGluteus Medius Equipment Bench, Dumbbell Squat Squat PrimaryGluteus Maximus, Quadriceps Femoris SecondaryAdductor Group (Longus/Brevis/Magnus) StabilizerHamstrings (Group), Erector Spinae Group, Transversus Abdominis, Gastrocnemius, Soleus, Gluteus Medius Standing Hip Circles Standing Hip Circles PrimaryGluteus Medius, Iliopsoas SecondaryGracilis, Pectineus, Sartorius, Hamstrings (Group), Rectus Femoris, Adductor Group (Longus/Brevis/Magnus), Gluteus Maximus, Tensor Fasciae Latae, Gluteus Minimus SynergistPiriformis, Obturator Externus, Obturator Internus, Gemellus Superior and Inferior, Quadratus Femoris StabilizerTransversus Abdominis, Rectus Abdominis, External Oblique, Internal Oblique, Erector Spinae Group, Quadratus Lumborum, Quadriceps Femoris Standing Quad Stretch Standing Quad Stretch SecondaryRectus Abdominis, Gluteus Maximus SynergistHamstrings (Group) StabilizerGluteus Medius, Erector Spinae Group, Transversus Abdominis Step-Up on Stairs Step-Up on Stairs PrimaryGluteus Maximus, Quadriceps Femoris SynergistVastus Medialis, Vastus Lateralis, Hamstrings (Group), Adductor Magnus, Gastrocnemius, Soleus StabilizerGluteus Medius, Gluteus Minimus, Erector Spinae Group, Transversus Abdominis Equipment stairs Step-Up Variations (Forward, Lateral, Cross-Over) Step-Up Variations (Forward, Lateral, Cross-Over) PrimaryQuadriceps Femoris SecondaryGluteus Maximus, Gluteus Medius StabilizerHamstrings (Group) Equipment Step, Dumbbell Superman Superman PrimaryErector Spinae Group, Gluteus Maximus SecondaryMultifidus, Hamstrings (Group), Posterior Deltoid, Lower Trapezius SynergistSemispinalis Thoracis, Middle Trapezius StabilizerTransversus Abdominis, Quadratus Lumborum Equipment mat (optional) Towel Hamstring Curl Towel Hamstring Curl PrimaryHamstrings (Group) SecondaryGluteus Maximus SynergistBiceps Femoris — Long Head, Semitendinosus, Semimembranosus, Gastrocnemius StabilizerErector Spinae Group, Transversus Abdominis Equipment towel, smooth floor Turkish Get-Up Turkish Get-Up PrimaryInfraspinatus, Anterior Deltoid SecondaryGluteus Maximus, External Oblique StabilizerErector Spinae Group, Transversus Abdominis Equipment Kettlebell Walking Lunges with Trunk Rotation Walking Lunges with Trunk Rotation PrimaryInternal Oblique, External Oblique, Gluteus Maximus, Quadriceps Femoris SecondaryErector Spinae Group, Rotatores (Thoracis), Soleus, Gastrocnemius, Adductor Magnus, Hamstrings (Group) StabilizerGluteus Medius, Gluteus Minimus, Tensor Fasciae Latae, Transversus Abdominis, Multifidus, Quadratus Lumborum Wall Ball Squat Wall Ball Squat PrimaryVastus Intermedius, Vastus Lateralis, Vastus Medialis, Quadriceps Femoris SecondaryRectus Femoris SynergistGluteus Maximus StabilizerHamstrings (Group), Gluteus Medius, Gastrocnemius, Soleus, Erector Spinae Group, Transversus Abdominis Equipment wall, exercise ball (optional) Wall Sit Wall Sit PrimaryQuadriceps Femoris SecondaryGluteus Maximus SynergistHamstrings (Group) StabilizerGluteus Medius, Adductor Group (Longus/Brevis/Magnus), Erector Spinae Group, Transversus Abdominis, Soleus, Tibialis Anterior Equipment wall Wall Sit Isometric Wall Sit Isometric PrimaryVastus Intermedius, Vastus Lateralis, Vastus Medialis, Quadriceps Femoris SynergistRectus Femoris StabilizerGluteus Maximus, Hamstrings (Group), Adductor Magnus, Gastrocnemius, Erector Spinae Group, Transversus Abdominis Equipment wall World's Greatest Stretch World's Greatest Stretch PrimaryExternal Oblique, Internal Oblique SynergistPosterior Deltoid, Rotatores (Thoracis), Erector Spinae Group, Multifidus, Teres Minor, Infraspinatus StabilizerLower Trapezius, Middle Trapezius, Transversus Abdominis, Quadratus Lumborum, Gluteus Medius, Quadriceps Femoris, Serratus Anterior Equipment none	—	—	Chair-Supported Single-Leg Balance Chair-Supported Single-Leg Balance PrimaryGluteus Medius SynergistTensor Fasciae Latae, Gluteus Minimus StabilizerGluteus Maximus, Peroneus Longus (Fibularis Longus), Peroneus Brevis (Fibularis Brevis), Tibialis Posterior, Tibialis Anterior, Soleus, Gastrocnemius, Flexor Hallucis Longus, Flexor Digitorum Longus, Quadriceps Femoris, Transversus Abdominis, Erector Spinae Group Equipment Chair Clamshell Clamshell PrimaryGluteus Medius SecondaryTensor Fasciae Latae SynergistGluteus Minimus, Piriformis, Gluteus Maximus Equipment Resistance band Frog Pose Holds Frog Pose Holds PrimaryAdductor Group (Longus/Brevis/Magnus), Adductor Longus SecondaryGracilis, Pectineus StabilizerGluteus Medius Heel-to-Toe Walk Heel-to-Toe Walk SynergistQuadriceps Femoris, Gluteus Maximus, Gastrocnemius, Tibialis Anterior StabilizerGluteus Medius, Gluteus Minimus, Peroneus Longus (Fibularis Longus), Peroneus Brevis (Fibularis Brevis), Tibialis Posterior, Soleus, Transversus Abdominis Equipment floor line (tile seam or a strip of tape as a visual guide), hallway wall (optional light fingertip support) Hip Abduction/Extension with Sliders Hip Abduction/Extension with Sliders PrimaryGluteus Medius, Gluteus Maximus SynergistTensor Fasciae Latae, Gluteus Minimus StabilizerQuadriceps Femoris, Transversus Abdominis Equipment Sliders Hip Airplane Hip Airplane Hip Strengthening (Clamshells / Side-Lying Hip Abduction) Hip Strengthening (Clamshells / Side-Lying Hip Abduction) PrimaryGluteus Medius SecondaryGluteus Maximus SynergistPiriformis Equipment Resistance band Jumping Jack Jumping Jack PrimaryGluteus Medius, Middle Deltoid, Gastrocnemius, Soleus SecondaryAdductor Group (Longus/Brevis/Magnus), Gluteus Minimus, Tensor Fasciae Latae, Anterior Deltoid, Supraspinatus, Latissimus Dorsi, Quadriceps Femoris SynergistSerratus Anterior, Lower Trapezius, Upper Trapezius StabilizerRectus Abdominis, External Oblique, Transversus Abdominis, Erector Spinae Group, Tibialis Anterior, Peroneus Longus (Fibularis Longus) Lateral Band Walk (Monster Walk) Lateral Band Walk (Monster Walk) PrimaryGluteus Medius SecondaryGluteus Maximus, Tensor Fasciae Latae, Gluteus Minimus StabilizerQuadriceps Femoris, Transversus Abdominis Equipment Resistance band Lateral Bounds (Single-Leg) Lateral Bounds (Single-Leg) PrimaryGluteus Medius, Quadriceps Femoris SecondarySoleus, Gluteus Maximus Lateral Step-Up Lateral Step-Up PrimaryGluteus Medius, Vastus Medialis, Quadriceps Femoris SecondaryGluteus Maximus StabilizerSoleus Equipment step box Mindfulness-Integrated Stretching Mindfulness-Integrated Stretching StabilizerTransversus Abdominis, Multifidus, Gluteus Medius Neuromuscular Exercise (Step-Downs / Single-Leg Balance) Neuromuscular Exercise (Step-Downs / Single-Leg Balance) PrimaryQuadriceps Femoris, Gluteus Medius SecondaryHamstrings (Group) StabilizerGastrocnemius, Soleus Equipment Step Seated Figure-4 Stretch Seated Figure-4 Stretch StabilizerErector Spinae Group Side Plank (Lateral Bridge) Side Plank (Lateral Bridge) PrimaryQuadratus Lumborum, External Oblique SecondaryGluteus Medius, Internal Oblique StabilizerErector Spinae Group Side Plank with Hip Abduction Side Plank with Hip Abduction PrimaryGluteus Medius, Quadratus Lumborum SecondaryExternal Oblique, Internal Oblique StabilizerErector Spinae Group Side-Bridge Side-Bridge PrimaryGluteus Medius, External Oblique SecondaryQuadratus Lumborum, Internal Oblique StabilizerTransversus Abdominis Standing Figure-4 Stretch Standing Figure-4 Stretch StabilizerQuadriceps Femoris, Erector Spinae Group Standing Hip Abduction (Counter Support) Standing Hip Abduction (Counter Support) PrimaryGluteus Medius SynergistGluteus Minimus, Tensor Fasciae Latae StabilizerQuadratus Lumborum, Gluteus Maximus Equipment countertop Standing Hip Circles Standing Hip Circles PrimaryGluteus Medius, Iliopsoas SecondaryGracilis, Pectineus, Sartorius, Hamstrings (Group), Rectus Femoris, Adductor Group (Longus/Brevis/Magnus), Gluteus Maximus, Tensor Fasciae Latae, Gluteus Minimus SynergistPiriformis, Obturator Externus, Obturator Internus, Gemellus Superior and Inferior, Quadratus Femoris StabilizerTransversus Abdominis, Rectus Abdominis, External Oblique, Internal Oblique, Erector Spinae Group, Quadratus Lumborum, Quadriceps Femoris Standing Hip Hike Standing Hip Hike PrimaryQuadratus Lumborum, Gluteus Medius SecondaryGluteus Minimus SynergistTensor Fasciae Latae StabilizerExternal Oblique, Internal Oblique, Erector Spinae Group, Gluteus Maximus Equipment low step or aerobic platform, optional wall or countertop for balance support, optional ankle weight for progression Step-Up Variations (Forward, Lateral, Cross-Over) Step-Up Variations (Forward, Lateral, Cross-Over) PrimaryQuadriceps Femoris SecondaryGluteus Maximus, Gluteus Medius StabilizerHamstrings (Group) Equipment Step, Dumbbell Supported Pelvic Floor Lengthening Positions Supported Pelvic Floor Lengthening Positions PrimaryDiaphragm Equipment yoga block Tandem Stance Balance Tandem Stance Balance StabilizerSoleus, Gastrocnemius, Tibialis Anterior, Tibialis Posterior, Peroneus Longus (Fibularis Longus), Peroneus Brevis (Fibularis Brevis), Gluteus Medius, Gluteus Minimus, Quadriceps Femoris, Erector Spinae Group, Transversus Abdominis, Multifidus Equipment none	Copenhagen Adduction Copenhagen Adduction PrimaryAdductor Group (Longus/Brevis/Magnus), Adductor Longus SecondaryPectineus, Gracilis, Adductor Magnus, Adductor Brevis StabilizerGluteus Medius, Quadratus Lumborum, Internal Oblique, External Oblique Equipment bench (or box/partner support), exercise mat (optional, forearm padding) Jumping Jack Jumping Jack PrimaryGluteus Medius, Middle Deltoid, Gastrocnemius, Soleus SecondaryAdductor Group (Longus/Brevis/Magnus), Gluteus Minimus, Tensor Fasciae Latae, Anterior Deltoid, Supraspinatus, Latissimus Dorsi, Quadriceps Femoris SynergistSerratus Anterior, Lower Trapezius, Upper Trapezius StabilizerRectus Abdominis, External Oblique, Transversus Abdominis, Erector Spinae Group, Tibialis Anterior, Peroneus Longus (Fibularis Longus) Lateral Bounds (Single-Leg) Lateral Bounds (Single-Leg) PrimaryGluteus Medius, Quadriceps Femoris SecondarySoleus, Gluteus Maximus Side-Lying Hip Adduction Side-Lying Hip Adduction PrimaryAdductor Magnus, Adductor Brevis, Adductor Longus SecondaryPectineus, Gracilis StabilizerQuadratus Lumborum, Internal Oblique Equipment none required, ankle weight (optional progression), mat Sidelying Hip Adduction Sidelying Hip Adduction PrimaryAdductor Group (Longus/Brevis/Magnus) StabilizerTransversus Abdominis Standing Hip Circles Standing Hip Circles PrimaryGluteus Medius, Iliopsoas SecondaryGracilis, Pectineus, Sartorius, Hamstrings (Group), Rectus Femoris, Adductor Group (Longus/Brevis/Magnus), Gluteus Maximus, Tensor Fasciae Latae, Gluteus Minimus SynergistPiriformis, Obturator Externus, Obturator Internus, Gemellus Superior and Inferior, Quadratus Femoris StabilizerTransversus Abdominis, Rectus Abdominis, External Oblique, Internal Oblique, Erector Spinae Group, Quadratus Lumborum, Quadriceps Femoris Standing Hip Hike Standing Hip Hike PrimaryQuadratus Lumborum, Gluteus Medius SecondaryGluteus Minimus SynergistTensor Fasciae Latae StabilizerExternal Oblique, Internal Oblique, Erector Spinae Group, Gluteus Maximus Equipment low step or aerobic platform, optional wall or countertop for balance support, optional ankle weight for progression Standing IT Band / Lateral Chain Stretch Standing IT Band / Lateral Chain Stretch StabilizerErector Spinae Group Tandem Stance Balance Tandem Stance Balance StabilizerSoleus, Gastrocnemius, Tibialis Anterior, Tibialis Posterior, Peroneus Longus (Fibularis Longus), Peroneus Brevis (Fibularis Brevis), Gluteus Medius, Gluteus Minimus, Quadriceps Femoris, Erector Spinae Group, Transversus Abdominis, Multifidus Equipment none	—	—	90/90 Hip Internal Rotation Stretch 90/90 Hip Internal Rotation Stretch StabilizerErector Spinae Group 90/90 Hip Stretch (Shinbox) 90/90 Hip Stretch (Shinbox) PrimaryPiriformis, Gluteus Maximus SecondaryGluteus Medius, Gluteus Minimus Seated Hip Internal Rotation Seated Hip Internal Rotation PrimaryGluteus Medius, Gluteus Minimus SecondaryTensor Fasciae Latae Standing Hip Circles Standing Hip Circles PrimaryGluteus Medius, Iliopsoas SecondaryGracilis, Pectineus, Sartorius, Hamstrings (Group), Rectus Femoris, Adductor Group (Longus/Brevis/Magnus), Gluteus Maximus, Tensor Fasciae Latae, Gluteus Minimus SynergistPiriformis, Obturator Externus, Obturator Internus, Gemellus Superior and Inferior, Quadratus Femoris StabilizerTransversus Abdominis, Rectus Abdominis, External Oblique, Internal Oblique, Erector Spinae Group, Quadratus Lumborum, Quadriceps Femoris	90/90 Hip Stretch (Shinbox) 90/90 Hip Stretch (Shinbox) PrimaryPiriformis, Gluteus Maximus SecondaryGluteus Medius, Gluteus Minimus Clamshell Clamshell PrimaryGluteus Medius SecondaryTensor Fasciae Latae SynergistGluteus Minimus, Piriformis, Gluteus Maximus Equipment Resistance band Frog Pose Holds Frog Pose Holds PrimaryAdductor Group (Longus/Brevis/Magnus), Adductor Longus SecondaryGracilis, Pectineus StabilizerGluteus Medius Hip Airplane Hip Airplane Hip Strengthening (Clamshells / Side-Lying Hip Abduction) Hip Strengthening (Clamshells / Side-Lying Hip Abduction) PrimaryGluteus Medius SecondaryGluteus Maximus SynergistPiriformis Equipment Resistance band Isometric Glute Squeeze Isometric Glute Squeeze PrimaryGluteus Maximus SecondaryHamstrings (Group) SynergistGluteus Medius StabilizerGluteus Minimus Pigeon Stretch (Modified) Pigeon Stretch (Modified) PrimaryPiriformis, Gluteus Maximus SecondaryObturator Internus Seated Figure-4 Stretch Seated Figure-4 Stretch StabilizerErector Spinae Group Standing Figure-4 Stretch Standing Figure-4 Stretch StabilizerQuadriceps Femoris, Erector Spinae Group Standing Hip Circles Standing Hip Circles PrimaryGluteus Medius, Iliopsoas SecondaryGracilis, Pectineus, Sartorius, Hamstrings (Group), Rectus Femoris, Adductor Group (Longus/Brevis/Magnus), Gluteus Maximus, Tensor Fasciae Latae, Gluteus Minimus SynergistPiriformis, Obturator Externus, Obturator Internus, Gemellus Superior and Inferior, Quadratus Femoris StabilizerTransversus Abdominis, Rectus Abdominis, External Oblique, Internal Oblique, Erector Spinae Group, Quadratus Lumborum, Quadriceps Femoris Supported Pelvic Floor Lengthening Positions Supported Pelvic Floor Lengthening Positions PrimaryDiaphragm Equipment yoga block World's Greatest Stretch World's Greatest Stretch PrimaryExternal Oblique, Internal Oblique SynergistPosterior Deltoid, Rotatores (Thoracis), Erector Spinae Group, Multifidus, Teres Minor, Infraspinatus StabilizerLower Trapezius, Middle Trapezius, Transversus Abdominis, Quadratus Lumborum, Gluteus Medius, Quadriceps Femoris, Serratus Anterior Equipment none	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—
Knee	A-Skip / B-Skip Running Drills A-Skip / B-Skip Running Drills PrimaryIliopsoas, Gluteus Maximus SecondaryHamstrings (Group), Gastrocnemius StabilizerSoleus Assisted Pistol Squat Assisted Pistol Squat PrimaryGluteus Maximus, Quadriceps Femoris SecondaryIliopsoas, Hamstrings (Group) StabilizerGluteus Medius, Soleus, Tibialis Anterior Equipment dumbbell (light counterweight), support surface or dowel (optional balance assist) Backwards Walking Backwards Walking PrimaryQuadriceps Femoris SecondaryGluteus Maximus SynergistGastrocnemius StabilizerHamstrings (Group), Gluteus Medius, Tibialis Anterior Bear Crawl Bear Crawl PrimarySerratus Anterior, Anterior Deltoid, Triceps Brachii, Quadriceps Femoris SecondaryIliopsoas, Gluteus Maximus, Pectoralis Major SynergistLower Trapezius StabilizerTransversus Abdominis, Rectus Abdominis, External Oblique, Internal Oblique, Multifidus, Erector Spinae Group, Gluteus Medius, Quadratus Lumborum, Flexor Carpi Radialis, Flexor Carpi Ulnaris, Tibialis Anterior, Gastrocnemius Equipment none (bodyweight) Bird Dog to Elbow-Knee Bird Dog to Elbow-Knee PrimaryRectus Abdominis, Gluteus Maximus, Erector Spinae Group, Multifidus SecondaryAnterior Deltoid, Iliopsoas, Transversus Abdominis, Internal Oblique, External Oblique SynergistRectus Femoris, Hamstrings (Group) StabilizerQuadratus Lumborum, Gluteus Medius, Lower Trapezius, Serratus Anterior Equipment exercise mat or padded floor (optional, for knee comfort) Bodyweight Hip Hinge Bodyweight Hip Hinge PrimaryHamstrings (Group), Gluteus Maximus SynergistAdductor Magnus StabilizerErector Spinae Group, Multifidus, Quadratus Lumborum, Transversus Abdominis Equipment none, broomstick Burpee Burpee PrimaryQuadriceps Femoris, Gluteus Maximus, Gastrocnemius SecondaryPectoralis Major, Triceps Brachii, Hamstrings (Group), Soleus, Anterior Deltoid, Iliopsoas, Rectus Femoris StabilizerSerratus Anterior, Rectus Abdominis, External Oblique, Transversus Abdominis, Erector Spinae Group, Gluteus Medius Equipment none (bodyweight) Couch Stretch (Rectus Femoris / Hip Flexor) Couch Stretch (Rectus Femoris / Hip Flexor) PrimaryRectus Femoris, Iliopsoas SecondaryQuadriceps Femoris Countertop-Supported Squat Countertop-Supported Squat PrimaryGluteus Maximus, Quadriceps Femoris SynergistVastus Medialis, Vastus Lateralis, Rectus Femoris, Hamstrings (Group), Adductor Magnus StabilizerGluteus Medius, Soleus, Gastrocnemius, Erector Spinae Group, Transversus Abdominis Equipment countertop Eccentric Stair Descent Eccentric Stair Descent PrimaryQuadriceps Femoris SynergistVastus Medialis, Vastus Lateralis, Vastus Intermedius, Rectus Femoris, Gluteus Maximus StabilizerGluteus Medius, Soleus, Gastrocnemius, Hamstrings (Group), Tibialis Anterior Equipment stairs, handrail Eccentric Step-Down Eccentric Step-Down PrimaryQuadriceps Femoris, Gluteus Medius SecondaryGluteus Maximus StabilizerSoleus, Hamstrings (Group) Equipment step box Forward Lunge Forward Lunge PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryAdductor Group (Longus/Brevis/Magnus) StabilizerHamstrings (Group), Gluteus Medius Hamstring and Calf Strengthening Hamstring and Calf Strengthening PrimaryHamstrings (Group), Gastrocnemius, Soleus Heel-to-Toe Walk Heel-to-Toe Walk SynergistQuadriceps Femoris, Gluteus Maximus, Gastrocnemius, Tibialis Anterior StabilizerGluteus Medius, Gluteus Minimus, Peroneus Longus (Fibularis Longus), Peroneus Brevis (Fibularis Brevis), Tibialis Posterior, Soleus, Transversus Abdominis Equipment floor line (tile seam or a strip of tape as a visual guide), hallway wall (optional light fingertip support) Heel-Toe Walking / Tandem Gait Heel-Toe Walking / Tandem Gait PrimaryTibialis Anterior, Gastrocnemius SynergistSoleus StabilizerGluteus Medius, Quadriceps Femoris, Transversus Abdominis Hip Flexor and Hamstring Stretching Hip Flexor and Hamstring Stretching PrimaryIliopsoas, Rectus Femoris, Hamstrings (Group) Jump Squat Jump Squat PrimaryQuadriceps Femoris, Gluteus Maximus, Gastrocnemius SecondarySoleus, Hamstrings (Group), Adductor Magnus StabilizerErector Spinae Group, Gluteus Medius, Rectus Abdominis, Transversus Abdominis, Tibialis Anterior, Peroneus Longus (Fibularis Longus) Equipment none (bodyweight), optional: dumbbells or trap bar for loaded variations Jumping Jack Jumping Jack PrimaryGluteus Medius, Middle Deltoid, Gastrocnemius, Soleus SecondaryAdductor Group (Longus/Brevis/Magnus), Gluteus Minimus, Tensor Fasciae Latae, Anterior Deltoid, Supraspinatus, Latissimus Dorsi, Quadriceps Femoris SynergistSerratus Anterior, Lower Trapezius, Upper Trapezius StabilizerRectus Abdominis, External Oblique, Transversus Abdominis, Erector Spinae Group, Tibialis Anterior, Peroneus Longus (Fibularis Longus) Knee Split Squat Isometric Holds Knee Split Squat Isometric Holds PrimaryQuadriceps Femoris SecondaryGluteus Maximus StabilizerHamstrings (Group), Transversus Abdominis, Gluteus Medius, Gastrocnemius Knee-to-Wall Ankle Mobilization Knee-to-Wall Ankle Mobilization PrimaryTibialis Anterior SynergistExtensor Hallucis Longus, Extensor Digitorum Longus StabilizerQuadriceps Femoris Equipment wall Leg Curl Leg Curl PrimaryHamstrings (Group), Biceps Femoris — Long Head, Semitendinosus, Semimembranosus, Biceps Femoris — Short Head SynergistSartorius, Gracilis, Popliteus, Gastrocnemius StabilizerGluteus Maximus, Erector Spinae Group Equipment leg curl machine (prone or seated), resistance band, ankle weights Mindfulness-Integrated Stretching Mindfulness-Integrated Stretching StabilizerTransversus Abdominis, Multifidus, Gluteus Medius Mountain Climber Mountain Climber PrimaryIliopsoas, Rectus Abdominis SecondaryExternal Oblique, Internal Oblique, Quadriceps Femoris SynergistTensor Fasciae Latae, Rectus Femoris StabilizerTransversus Abdominis, Gluteus Medius, Serratus Anterior, Anterior Deltoid, Pectoralis Major, Triceps Brachii, Erector Spinae Group, Multifidus Equipment none (bodyweight), exercise mat (optional) Neuromuscular Exercise (Step-Downs / Single-Leg Balance) Neuromuscular Exercise (Step-Downs / Single-Leg Balance) PrimaryQuadriceps Femoris, Gluteus Medius SecondaryHamstrings (Group) StabilizerGastrocnemius, Soleus Equipment Step Nordic Hamstring Curl Nordic Hamstring Curl PrimaryBiceps Femoris — Long Head, Semitendinosus, Semimembranosus SecondaryGluteus Maximus StabilizerErector Spinae Group Equipment partner or anchor Nordic Hamstring Exercise Nordic Hamstring Exercise PrimaryHamstrings (Group) StabilizerGluteus Maximus, Transversus Abdominis Overhead Squat (Assessment & Training) Overhead Squat (Assessment & Training) PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryRectus Abdominis, External Oblique StabilizerSupraspinatus, Serratus Anterior Equipment Barbell Reverse Lunge Reverse Lunge PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryHamstrings (Group), Adductor Magnus StabilizerGluteus Medius, Gluteus Minimus, Erector Spinae Group, Transversus Abdominis, Gastrocnemius, Soleus Equipment none (bodyweight), dumbbells or kettlebell (optional load), support surface or dowel (optional balance assist) Seated Knee Extension (Bodyweight) Seated Knee Extension (Bodyweight) PrimaryVastus Intermedius, Vastus Lateralis, Vastus Medialis, Quadriceps Femoris SynergistRectus Femoris StabilizerIliopsoas Equipment Chair Single Leg Hip Hinge with Bench Single Leg Hip Hinge with Bench PrimaryGluteus Maximus, Hamstrings (Group) StabilizerErector Spinae Group, Gluteus Medius, Multifidus, Quadriceps Femoris Equipment Bench Single Leg Squat / Pistol Squat Single Leg Squat / Pistol Squat PrimaryQuadriceps Femoris, Gluteus Maximus SynergistHamstrings (Group) StabilizerGluteus Medius, Transversus Abdominis, Gastrocnemius Single-Leg Sit-to-Stand Single-Leg Sit-to-Stand PrimaryQuadriceps Femoris, Gluteus Maximus, Vastus Medialis, Vastus Lateralis, Vastus Intermedius SynergistAdductor Magnus, Hamstrings (Group), Rectus Femoris StabilizerGluteus Medius, Gluteus Minimus, Soleus, Tibialis Anterior, Erector Spinae Group, Transversus Abdominis Equipment Chair, wall Spanish Squat (Belt-Assisted) Spanish Squat (Belt-Assisted) PrimaryQuadriceps Femoris SecondaryGluteus Maximus StabilizerHamstrings (Group) Equipment Belt, Anchor point Split Squat / Bulgarian Split Squat Split Squat / Bulgarian Split Squat PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryHamstrings (Group) StabilizerGluteus Medius Equipment Bench, Dumbbell Squat Squat PrimaryGluteus Maximus, Quadriceps Femoris SecondaryAdductor Group (Longus/Brevis/Magnus) StabilizerHamstrings (Group), Erector Spinae Group, Transversus Abdominis, Gastrocnemius, Soleus, Gluteus Medius Standing Figure-4 Stretch Standing Figure-4 Stretch StabilizerQuadriceps Femoris, Erector Spinae Group Standing March in Place Standing March in Place Standing Quad Stretch Standing Quad Stretch SecondaryRectus Abdominis, Gluteus Maximus SynergistHamstrings (Group) StabilizerGluteus Medius, Erector Spinae Group, Transversus Abdominis Towel Hamstring Curl Towel Hamstring Curl PrimaryHamstrings (Group) SecondaryGluteus Maximus SynergistBiceps Femoris — Long Head, Semitendinosus, Semimembranosus, Gastrocnemius StabilizerErector Spinae Group, Transversus Abdominis Equipment towel, smooth floor Tuck L-Sit Tuck L-Sit PrimaryIliopsoas, Rectus Abdominis SecondaryTriceps Brachii, Lower Trapezius StabilizerExternal Oblique, Serratus Anterior, Latissimus Dorsi Equipment parallettes or yoga blocks Walking Lunges with Trunk Rotation Walking Lunges with Trunk Rotation PrimaryInternal Oblique, External Oblique, Gluteus Maximus, Quadriceps Femoris SecondaryErector Spinae Group, Rotatores (Thoracis), Soleus, Gastrocnemius, Adductor Magnus, Hamstrings (Group) StabilizerGluteus Medius, Gluteus Minimus, Tensor Fasciae Latae, Transversus Abdominis, Multifidus, Quadratus Lumborum Wall Ball Squat Wall Ball Squat PrimaryVastus Intermedius, Vastus Lateralis, Vastus Medialis, Quadriceps Femoris SecondaryRectus Femoris SynergistGluteus Maximus StabilizerHamstrings (Group), Gluteus Medius, Gastrocnemius, Soleus, Erector Spinae Group, Transversus Abdominis Equipment wall, exercise ball (optional) Wall Sit Isometric Wall Sit Isometric PrimaryVastus Intermedius, Vastus Lateralis, Vastus Medialis, Quadriceps Femoris SynergistRectus Femoris StabilizerGluteus Maximus, Hamstrings (Group), Adductor Magnus, Gastrocnemius, Erector Spinae Group, Transversus Abdominis Equipment wall World's Greatest Stretch World's Greatest Stretch PrimaryExternal Oblique, Internal Oblique SynergistPosterior Deltoid, Rotatores (Thoracis), Erector Spinae Group, Multifidus, Teres Minor, Infraspinatus StabilizerLower Trapezius, Middle Trapezius, Transversus Abdominis, Quadratus Lumborum, Gluteus Medius, Quadriceps Femoris, Serratus Anterior Equipment none	Assisted Pistol Squat Assisted Pistol Squat PrimaryGluteus Maximus, Quadriceps Femoris SecondaryIliopsoas, Hamstrings (Group) StabilizerGluteus Medius, Soleus, Tibialis Anterior Equipment dumbbell (light counterweight), support surface or dowel (optional balance assist) Back Squat (Barbell) Back Squat (Barbell) PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryAdductor Magnus SynergistHamstrings (Group) StabilizerSoleus, Gastrocnemius, Erector Spinae Group, Multifidus, Quadratus Lumborum, Rectus Abdominis, External Oblique, Internal Oblique, Transversus Abdominis, Gluteus Medius, Gluteus Minimus, Upper Trapezius, Latissimus Dorsi Equipment Barbell, squat rack, weight plates Backpack Weighted Carry Backpack Weighted Carry PrimaryErector Spinae Group SecondaryUpper Trapezius SynergistGluteus Maximus, Quadriceps Femoris, Gastrocnemius, Soleus, Hamstrings (Group) StabilizerQuadratus Lumborum, Transversus Abdominis, Multifidus, Gluteus Medius, External Oblique, Internal Oblique Equipment backpack Backwards Walking Backwards Walking PrimaryQuadriceps Femoris SecondaryGluteus Maximus SynergistGastrocnemius StabilizerHamstrings (Group), Gluteus Medius, Tibialis Anterior Bear Crawl Bear Crawl PrimarySerratus Anterior, Anterior Deltoid, Triceps Brachii, Quadriceps Femoris SecondaryIliopsoas, Gluteus Maximus, Pectoralis Major SynergistLower Trapezius StabilizerTransversus Abdominis, Rectus Abdominis, External Oblique, Internal Oblique, Multifidus, Erector Spinae Group, Gluteus Medius, Quadratus Lumborum, Flexor Carpi Radialis, Flexor Carpi Ulnaris, Tibialis Anterior, Gastrocnemius Equipment none (bodyweight) Box Jump (Bilateral) Box Jump (Bilateral) PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryGastrocnemius, Soleus StabilizerRectus Abdominis Equipment Plyo box Burpee Burpee PrimaryQuadriceps Femoris, Gluteus Maximus, Gastrocnemius SecondaryPectoralis Major, Triceps Brachii, Hamstrings (Group), Soleus, Anterior Deltoid, Iliopsoas, Rectus Femoris StabilizerSerratus Anterior, Rectus Abdominis, External Oblique, Transversus Abdominis, Erector Spinae Group, Gluteus Medius Equipment none (bodyweight) Chair-Supported Single-Leg Balance Chair-Supported Single-Leg Balance PrimaryGluteus Medius SynergistTensor Fasciae Latae, Gluteus Minimus StabilizerGluteus Maximus, Peroneus Longus (Fibularis Longus), Peroneus Brevis (Fibularis Brevis), Tibialis Posterior, Tibialis Anterior, Soleus, Gastrocnemius, Flexor Hallucis Longus, Flexor Digitorum Longus, Quadriceps Femoris, Transversus Abdominis, Erector Spinae Group Equipment Chair Countertop-Supported Squat Countertop-Supported Squat PrimaryGluteus Maximus, Quadriceps Femoris SynergistVastus Medialis, Vastus Lateralis, Rectus Femoris, Hamstrings (Group), Adductor Magnus StabilizerGluteus Medius, Soleus, Gastrocnemius, Erector Spinae Group, Transversus Abdominis Equipment countertop Depth Jump (Drop Jump) Depth Jump (Drop Jump) PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryGastrocnemius StabilizerHamstrings (Group) Equipment Plyo box Downward Dog (Adho Mukha Svanasana) Downward Dog (Adho Mukha Svanasana) PrimaryAnterior Deltoid, Serratus Anterior, Triceps Brachii SecondaryLower Trapezius, Upper Trapezius, Quadriceps Femoris StabilizerInfraspinatus, Supraspinatus, Subscapularis, Teres Minor, Erector Spinae Group, Transversus Abdominis, Rectus Abdominis, Flexor Digitorum Superficialis Equipment yoga mat (optional) Eccentric Stair Descent Eccentric Stair Descent PrimaryQuadriceps Femoris SynergistVastus Medialis, Vastus Lateralis, Vastus Intermedius, Rectus Femoris, Gluteus Maximus StabilizerGluteus Medius, Soleus, Gastrocnemius, Hamstrings (Group), Tibialis Anterior Equipment stairs, handrail Eccentric Step-Down Eccentric Step-Down PrimaryQuadriceps Femoris, Gluteus Medius SecondaryGluteus Maximus StabilizerSoleus, Hamstrings (Group) Equipment step box Forward Lunge Forward Lunge PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryAdductor Group (Longus/Brevis/Magnus) StabilizerHamstrings (Group), Gluteus Medius Front Squat Front Squat PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryAdductor Magnus SynergistHamstrings (Group) StabilizerErector Spinae Group, Multifidus, Rectus Abdominis, External Oblique, Gluteus Medius, Upper Trapezius, Anterior Deltoid, Soleus Equipment Barbell, squat rack Goblet Squat Goblet Squat PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryAdductor Magnus, Hamstrings (Group) StabilizerSoleus, Erector Spinae Group, Multifidus, Rectus Abdominis, External Oblique, Transversus Abdominis, Gluteus Medius, Anterior Deltoid, Biceps Brachii, Upper Trapezius Equipment Kettlebell, Dumbbell Heel-to-Toe Walk Heel-to-Toe Walk SynergistQuadriceps Femoris, Gluteus Maximus, Gastrocnemius, Tibialis Anterior StabilizerGluteus Medius, Gluteus Minimus, Peroneus Longus (Fibularis Longus), Peroneus Brevis (Fibularis Brevis), Tibialis Posterior, Soleus, Transversus Abdominis Equipment floor line (tile seam or a strip of tape as a visual guide), hallway wall (optional light fingertip support) Heel-Toe Walking / Tandem Gait Heel-Toe Walking / Tandem Gait PrimaryTibialis Anterior, Gastrocnemius SynergistSoleus StabilizerGluteus Medius, Quadriceps Femoris, Transversus Abdominis Hip Hinge / Deadlift Pattern Hip Hinge / Deadlift Pattern PrimaryGluteus Maximus, Hamstrings (Group) SecondaryErector Spinae Group StabilizerTransversus Abdominis Equipment Barbell, Dumbbell Jump Squat Jump Squat PrimaryQuadriceps Femoris, Gluteus Maximus, Gastrocnemius SecondarySoleus, Hamstrings (Group), Adductor Magnus StabilizerErector Spinae Group, Gluteus Medius, Rectus Abdominis, Transversus Abdominis, Tibialis Anterior, Peroneus Longus (Fibularis Longus) Equipment none (bodyweight), optional: dumbbells or trap bar for loaded variations Jumping Jack Jumping Jack PrimaryGluteus Medius, Middle Deltoid, Gastrocnemius, Soleus SecondaryAdductor Group (Longus/Brevis/Magnus), Gluteus Minimus, Tensor Fasciae Latae, Anterior Deltoid, Supraspinatus, Latissimus Dorsi, Quadriceps Femoris SynergistSerratus Anterior, Lower Trapezius, Upper Trapezius StabilizerRectus Abdominis, External Oblique, Transversus Abdominis, Erector Spinae Group, Tibialis Anterior, Peroneus Longus (Fibularis Longus) Knee Split Squat Isometric Holds Knee Split Squat Isometric Holds PrimaryQuadriceps Femoris SecondaryGluteus Maximus StabilizerHamstrings (Group), Transversus Abdominis, Gluteus Medius, Gastrocnemius L-Sit L-Sit PrimaryRectus Abdominis, Iliopsoas SecondaryTriceps Brachii, Quadriceps Femoris, Rectus Femoris, Lower Trapezius StabilizerSerratus Anterior, Latissimus Dorsi Equipment parallettes or yoga blocks Lateral Bounds (Single-Leg) Lateral Bounds (Single-Leg) PrimaryGluteus Medius, Quadriceps Femoris SecondarySoleus, Gluteus Maximus Lateral Step-Up Lateral Step-Up PrimaryGluteus Medius, Vastus Medialis, Quadriceps Femoris SecondaryGluteus Maximus StabilizerSoleus Equipment step box Leg Extension Leg Extension PrimaryQuadriceps Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius SecondaryRectus Femoris Equipment leg extension machine Leg Press (Limited ROM, 0-60°) Leg Press (Limited ROM, 0-60°) PrimaryQuadriceps Femoris SecondaryGluteus Maximus StabilizerHamstrings (Group) Equipment Leg-press machine Legs-Up-the-Wall Legs-Up-the-Wall PrimaryDiaphragm Equipment wall Mountain Climber Mountain Climber PrimaryIliopsoas, Rectus Abdominis SecondaryExternal Oblique, Internal Oblique, Quadriceps Femoris SynergistTensor Fasciae Latae, Rectus Femoris StabilizerTransversus Abdominis, Gluteus Medius, Serratus Anterior, Anterior Deltoid, Pectoralis Major, Triceps Brachii, Erector Spinae Group, Multifidus Equipment none (bodyweight), exercise mat (optional) Neuromuscular Exercise (Step-Downs / Single-Leg Balance) Neuromuscular Exercise (Step-Downs / Single-Leg Balance) PrimaryQuadriceps Femoris, Gluteus Medius SecondaryHamstrings (Group) StabilizerGastrocnemius, Soleus Equipment Step Overhead Squat (Assessment & Training) Overhead Squat (Assessment & Training) PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryRectus Abdominis, External Oblique StabilizerSupraspinatus, Serratus Anterior Equipment Barbell Power Clean (Hang Variation) Power Clean (Hang Variation) PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryUpper Trapezius, Hamstrings (Group) SynergistGastrocnemius StabilizerErector Spinae Group Equipment Barbell Quadriceps Strengthening (SLR / Terminal Knee Extension) Quadriceps Strengthening (SLR / Terminal Knee Extension) PrimaryQuadriceps Femoris, Rectus Femoris SecondaryIliopsoas Equipment Resistance band Reverse Lunge Reverse Lunge PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryHamstrings (Group), Adductor Magnus StabilizerGluteus Medius, Gluteus Minimus, Erector Spinae Group, Transversus Abdominis, Gastrocnemius, Soleus Equipment none (bodyweight), dumbbells or kettlebell (optional load), support surface or dowel (optional balance assist) Seated Knee Extension (Bodyweight) Seated Knee Extension (Bodyweight) PrimaryVastus Intermedius, Vastus Lateralis, Vastus Medialis, Quadriceps Femoris SynergistRectus Femoris StabilizerIliopsoas Equipment Chair Single Leg Squat / Pistol Squat Single Leg Squat / Pistol Squat PrimaryQuadriceps Femoris, Gluteus Maximus SynergistHamstrings (Group) StabilizerGluteus Medius, Transversus Abdominis, Gastrocnemius Single-Leg Hop Tests (Return-to-Sport Battery) Single-Leg Hop Tests (Return-to-Sport Battery) PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryGluteus Medius, Gastrocnemius StabilizerSoleus Single-Leg Sit-to-Stand Single-Leg Sit-to-Stand PrimaryQuadriceps Femoris, Gluteus Maximus, Vastus Medialis, Vastus Lateralis, Vastus Intermedius SynergistAdductor Magnus, Hamstrings (Group), Rectus Femoris StabilizerGluteus Medius, Gluteus Minimus, Soleus, Tibialis Anterior, Erector Spinae Group, Transversus Abdominis Equipment Chair, wall Sit-to-Stand Sit-to-Stand PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryHamstrings (Group) StabilizerErector Spinae Group, Transversus Abdominis, Tibialis Anterior Equipment Chair Spanish Squat (Belt-Assisted) Spanish Squat (Belt-Assisted) PrimaryQuadriceps Femoris SecondaryGluteus Maximus StabilizerHamstrings (Group) Equipment Belt, Anchor point Split Squat / Bulgarian Split Squat Split Squat / Bulgarian Split Squat PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryHamstrings (Group) StabilizerGluteus Medius Equipment Bench, Dumbbell Squat Squat PrimaryGluteus Maximus, Quadriceps Femoris SecondaryAdductor Group (Longus/Brevis/Magnus) StabilizerHamstrings (Group), Erector Spinae Group, Transversus Abdominis, Gastrocnemius, Soleus, Gluteus Medius Standing Hamstring Stretch (Foot on Step) Standing Hamstring Stretch (Foot on Step) StabilizerQuadriceps Femoris, Erector Spinae Group, Transversus Abdominis, Gluteus Medius Step-Up on Stairs Step-Up on Stairs PrimaryGluteus Maximus, Quadriceps Femoris SynergistVastus Medialis, Vastus Lateralis, Hamstrings (Group), Adductor Magnus, Gastrocnemius, Soleus StabilizerGluteus Medius, Gluteus Minimus, Erector Spinae Group, Transversus Abdominis Equipment stairs Step-Up Variations (Forward, Lateral, Cross-Over) Step-Up Variations (Forward, Lateral, Cross-Over) PrimaryQuadriceps Femoris SecondaryGluteus Maximus, Gluteus Medius StabilizerHamstrings (Group) Equipment Step, Dumbbell Straight Leg Raise Straight Leg Raise PrimaryIliopsoas, Rectus Femoris SynergistTensor Fasciae Latae StabilizerQuadriceps Femoris, Transversus Abdominis Supine Hamstring Stretch (Strap-Assisted) Supine Hamstring Stretch (Strap-Assisted) StabilizerQuadriceps Femoris, Iliopsoas Equipment strap Terminal Knee Extension (TKE) Terminal Knee Extension (TKE) PrimaryQuadriceps Femoris Equipment Resistance band Turkish Get-Up Turkish Get-Up PrimaryInfraspinatus, Anterior Deltoid SecondaryGluteus Maximus, External Oblique StabilizerErector Spinae Group, Transversus Abdominis Equipment Kettlebell Walking Lunges with Trunk Rotation Walking Lunges with Trunk Rotation PrimaryInternal Oblique, External Oblique, Gluteus Maximus, Quadriceps Femoris SecondaryErector Spinae Group, Rotatores (Thoracis), Soleus, Gastrocnemius, Adductor Magnus, Hamstrings (Group) StabilizerGluteus Medius, Gluteus Minimus, Tensor Fasciae Latae, Transversus Abdominis, Multifidus, Quadratus Lumborum Wall Ball Squat Wall Ball Squat PrimaryVastus Intermedius, Vastus Lateralis, Vastus Medialis, Quadriceps Femoris SecondaryRectus Femoris SynergistGluteus Maximus StabilizerHamstrings (Group), Gluteus Medius, Gastrocnemius, Soleus, Erector Spinae Group, Transversus Abdominis Equipment wall, exercise ball (optional) Wall Hamstring Stretch Wall Hamstring Stretch SynergistQuadriceps Femoris StabilizerIliopsoas Equipment doorway, wall Wall Sit Wall Sit PrimaryQuadriceps Femoris SecondaryGluteus Maximus SynergistHamstrings (Group) StabilizerGluteus Medius, Adductor Group (Longus/Brevis/Magnus), Erector Spinae Group, Transversus Abdominis, Soleus, Tibialis Anterior Equipment wall Wall Sit Isometric Wall Sit Isometric PrimaryVastus Intermedius, Vastus Lateralis, Vastus Medialis, Quadriceps Femoris SynergistRectus Femoris StabilizerGluteus Maximus, Hamstrings (Group), Adductor Magnus, Gastrocnemius, Erector Spinae Group, Transversus Abdominis Equipment wall World's Greatest Stretch World's Greatest Stretch PrimaryExternal Oblique, Internal Oblique SynergistPosterior Deltoid, Rotatores (Thoracis), Erector Spinae Group, Multifidus, Teres Minor, Infraspinatus StabilizerLower Trapezius, Middle Trapezius, Transversus Abdominis, Quadratus Lumborum, Gluteus Medius, Quadriceps Femoris, Serratus Anterior Equipment none	—	—	—	—	—	—	Neuromuscular Exercise (Step-Downs / Single-Leg Balance) Neuromuscular Exercise (Step-Downs / Single-Leg Balance) PrimaryQuadriceps Femoris, Gluteus Medius SecondaryHamstrings (Group) StabilizerGastrocnemius, Soleus Equipment Step	Neuromuscular Exercise (Step-Downs / Single-Leg Balance) Neuromuscular Exercise (Step-Downs / Single-Leg Balance) PrimaryQuadriceps Femoris, Gluteus Medius SecondaryHamstrings (Group) StabilizerGastrocnemius, Soleus Equipment Step	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—
Ankle	—	—	—	—	—	—	—	—	—	—	—	—	Alfredson Protocol — Eccentric Heel Drops Alfredson Protocol — Eccentric Heel Drops PrimaryGastrocnemius, Soleus StabilizerTibialis Posterior Equipment Step Ankle Dorsiflexion/Plantarflexion (Resistance Band) Ankle Dorsiflexion/Plantarflexion (Resistance Band) PrimaryTibialis Anterior, Gastrocnemius, Soleus Equipment Resistance band Assisted Pistol Squat Assisted Pistol Squat PrimaryGluteus Maximus, Quadriceps Femoris SecondaryIliopsoas, Hamstrings (Group) StabilizerGluteus Medius, Soleus, Tibialis Anterior Equipment dumbbell (light counterweight), support surface or dowel (optional balance assist) Banded Ankle Dorsiflexion Mobilization Banded Ankle Dorsiflexion Mobilization PrimaryTibialis Anterior, Gastrocnemius, Soleus Equipment Resistance band Bear Crawl Bear Crawl PrimarySerratus Anterior, Anterior Deltoid, Triceps Brachii, Quadriceps Femoris SecondaryIliopsoas, Gluteus Maximus, Pectoralis Major SynergistLower Trapezius StabilizerTransversus Abdominis, Rectus Abdominis, External Oblique, Internal Oblique, Multifidus, Erector Spinae Group, Gluteus Medius, Quadratus Lumborum, Flexor Carpi Radialis, Flexor Carpi Ulnaris, Tibialis Anterior, Gastrocnemius Equipment none (bodyweight) Burpee Burpee PrimaryQuadriceps Femoris, Gluteus Maximus, Gastrocnemius SecondaryPectoralis Major, Triceps Brachii, Hamstrings (Group), Soleus, Anterior Deltoid, Iliopsoas, Rectus Femoris StabilizerSerratus Anterior, Rectus Abdominis, External Oblique, Transversus Abdominis, Erector Spinae Group, Gluteus Medius Equipment none (bodyweight) Calf Raise off Stair Edge Calf Raise off Stair Edge PrimarySoleus, Gastrocnemius SynergistFlexor Hallucis Longus, Tibialis Posterior, Peroneus Longus (Fibularis Longus), Peroneus Brevis (Fibularis Brevis), Flexor Digitorum Longus, Plantaris StabilizerQuadriceps Femoris Equipment stairs, handrail Calf Stretch (Wall Stretch) Calf Stretch (Wall Stretch) PrimaryGastrocnemius, Soleus Chair-Supported Single-Leg Balance Chair-Supported Single-Leg Balance PrimaryGluteus Medius SynergistTensor Fasciae Latae, Gluteus Minimus StabilizerGluteus Maximus, Peroneus Longus (Fibularis Longus), Peroneus Brevis (Fibularis Brevis), Tibialis Posterior, Tibialis Anterior, Soleus, Gastrocnemius, Flexor Hallucis Longus, Flexor Digitorum Longus, Quadriceps Femoris, Transversus Abdominis, Erector Spinae Group Equipment Chair Countertop-Supported Squat Countertop-Supported Squat PrimaryGluteus Maximus, Quadriceps Femoris SynergistVastus Medialis, Vastus Lateralis, Rectus Femoris, Hamstrings (Group), Adductor Magnus StabilizerGluteus Medius, Soleus, Gastrocnemius, Erector Spinae Group, Transversus Abdominis Equipment countertop Doorframe Calf Stretch Doorframe Calf Stretch SynergistTibialis Anterior Equipment doorway Downward Dog (Adho Mukha Svanasana) Downward Dog (Adho Mukha Svanasana) PrimaryAnterior Deltoid, Serratus Anterior, Triceps Brachii SecondaryLower Trapezius, Upper Trapezius, Quadriceps Femoris StabilizerInfraspinatus, Supraspinatus, Subscapularis, Teres Minor, Erector Spinae Group, Transversus Abdominis, Rectus Abdominis, Flexor Digitorum Superficialis Equipment yoga mat (optional) Eccentric Stair Descent Eccentric Stair Descent PrimaryQuadriceps Femoris SynergistVastus Medialis, Vastus Lateralis, Vastus Intermedius, Rectus Femoris, Gluteus Maximus StabilizerGluteus Medius, Soleus, Gastrocnemius, Hamstrings (Group), Tibialis Anterior Equipment stairs, handrail Goblet Squat Goblet Squat PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryAdductor Magnus, Hamstrings (Group) StabilizerSoleus, Erector Spinae Group, Multifidus, Rectus Abdominis, External Oblique, Transversus Abdominis, Gluteus Medius, Anterior Deltoid, Biceps Brachii, Upper Trapezius Equipment Kettlebell, Dumbbell Heel-to-Toe Walk Heel-to-Toe Walk SynergistQuadriceps Femoris, Gluteus Maximus, Gastrocnemius, Tibialis Anterior StabilizerGluteus Medius, Gluteus Minimus, Peroneus Longus (Fibularis Longus), Peroneus Brevis (Fibularis Brevis), Tibialis Posterior, Soleus, Transversus Abdominis Equipment floor line (tile seam or a strip of tape as a visual guide), hallway wall (optional light fingertip support) Heel-Toe Walking / Tandem Gait Heel-Toe Walking / Tandem Gait PrimaryTibialis Anterior, Gastrocnemius SynergistSoleus StabilizerGluteus Medius, Quadriceps Femoris, Transversus Abdominis Jump Squat Jump Squat PrimaryQuadriceps Femoris, Gluteus Maximus, Gastrocnemius SecondarySoleus, Hamstrings (Group), Adductor Magnus StabilizerErector Spinae Group, Gluteus Medius, Rectus Abdominis, Transversus Abdominis, Tibialis Anterior, Peroneus Longus (Fibularis Longus) Equipment none (bodyweight), optional: dumbbells or trap bar for loaded variations Jumping Jack Jumping Jack PrimaryGluteus Medius, Middle Deltoid, Gastrocnemius, Soleus SecondaryAdductor Group (Longus/Brevis/Magnus), Gluteus Minimus, Tensor Fasciae Latae, Anterior Deltoid, Supraspinatus, Latissimus Dorsi, Quadriceps Femoris SynergistSerratus Anterior, Lower Trapezius, Upper Trapezius StabilizerRectus Abdominis, External Oblique, Transversus Abdominis, Erector Spinae Group, Tibialis Anterior, Peroneus Longus (Fibularis Longus) Knee-to-Wall Ankle Mobilization Knee-to-Wall Ankle Mobilization PrimaryTibialis Anterior SynergistExtensor Hallucis Longus, Extensor Digitorum Longus StabilizerQuadriceps Femoris Equipment wall Legs-Up-the-Wall Legs-Up-the-Wall PrimaryDiaphragm Equipment wall Mindfulness-Integrated Stretching Mindfulness-Integrated Stretching StabilizerTransversus Abdominis, Multifidus, Gluteus Medius Overhead Squat (Assessment & Training) Overhead Squat (Assessment & Training) PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryRectus Abdominis, External Oblique StabilizerSupraspinatus, Serratus Anterior Equipment Barbell Single-Leg Balance Exercises (Star Excursion Balance Test) Single-Leg Balance Exercises (Star Excursion Balance Test) PrimaryPeroneus Longus (Fibularis Longus), Tibialis Anterior, Tibialis Posterior SecondaryGastrocnemius, Soleus StabilizerGluteus Medius Single-Leg Sit-to-Stand Single-Leg Sit-to-Stand PrimaryQuadriceps Femoris, Gluteus Maximus, Vastus Medialis, Vastus Lateralis, Vastus Intermedius SynergistAdductor Magnus, Hamstrings (Group), Rectus Femoris StabilizerGluteus Medius, Gluteus Minimus, Soleus, Tibialis Anterior, Erector Spinae Group, Transversus Abdominis Equipment Chair, wall Single-Leg Stance on Unstable Surface Single-Leg Stance on Unstable Surface PrimarySoleus, Gastrocnemius, Gluteus Medius SecondaryTibialis Anterior, Peroneus Longus (Fibularis Longus) StabilizerPeroneus Brevis (Fibularis Brevis) Equipment foam pad, bosu Squat Squat PrimaryGluteus Maximus, Quadriceps Femoris SecondaryAdductor Group (Longus/Brevis/Magnus) StabilizerHamstrings (Group), Erector Spinae Group, Transversus Abdominis, Gastrocnemius, Soleus, Gluteus Medius Stair Calf Raise Stair Calf Raise PrimarySoleus, Gastrocnemius SynergistTibialis Posterior, Flexor Hallucis Longus, Flexor Digitorum Longus, Peroneus Longus (Fibularis Longus), Peroneus Brevis (Fibularis Brevis) StabilizerQuadriceps Femoris Equipment stairs, handrail, wall Standing Calf Stretch on Step Standing Calf Stretch on Step SynergistTibialis Anterior StabilizerQuadriceps Femoris, Gluteus Maximus Equipment stairs / step, handrail or wall (for balance) Supine Hamstring Stretch (Strap-Assisted) Supine Hamstring Stretch (Strap-Assisted) StabilizerQuadriceps Femoris, Iliopsoas Equipment strap Supported Pelvic Floor Lengthening Positions Supported Pelvic Floor Lengthening Positions PrimaryDiaphragm Equipment yoga block Tandem Stance Balance Tandem Stance Balance StabilizerSoleus, Gastrocnemius, Tibialis Anterior, Tibialis Posterior, Peroneus Longus (Fibularis Longus), Peroneus Brevis (Fibularis Brevis), Gluteus Medius, Gluteus Minimus, Quadriceps Femoris, Erector Spinae Group, Transversus Abdominis, Multifidus Equipment none Walking Lunges with Trunk Rotation Walking Lunges with Trunk Rotation PrimaryInternal Oblique, External Oblique, Gluteus Maximus, Quadriceps Femoris SecondaryErector Spinae Group, Rotatores (Thoracis), Soleus, Gastrocnemius, Adductor Magnus, Hamstrings (Group) StabilizerGluteus Medius, Gluteus Minimus, Tensor Fasciae Latae, Transversus Abdominis, Multifidus, Quadratus Lumborum Wall Ball Squat Wall Ball Squat PrimaryVastus Intermedius, Vastus Lateralis, Vastus Medialis, Quadriceps Femoris SecondaryRectus Femoris SynergistGluteus Maximus StabilizerHamstrings (Group), Gluteus Medius, Gastrocnemius, Soleus, Erector Spinae Group, Transversus Abdominis Equipment wall, exercise ball (optional) Wall Hamstring Stretch Wall Hamstring Stretch SynergistQuadriceps Femoris StabilizerIliopsoas Equipment doorway, wall	A-Skip / B-Skip Running Drills A-Skip / B-Skip Running Drills PrimaryIliopsoas, Gluteus Maximus SecondaryHamstrings (Group), Gastrocnemius StabilizerSoleus A-Skip Drill A-Skip Drill PrimaryIliopsoas, Rectus Femoris, Gastrocnemius SecondarySoleus, Tibialis Anterior StabilizerGluteus Maximus Alfredson Protocol — Eccentric Heel Drops Alfredson Protocol — Eccentric Heel Drops PrimaryGastrocnemius, Soleus StabilizerTibialis Posterior Equipment Step Ankle Dorsiflexion/Plantarflexion (Resistance Band) Ankle Dorsiflexion/Plantarflexion (Resistance Band) PrimaryTibialis Anterior, Gastrocnemius, Soleus Equipment Resistance band Back Squat (Barbell) Back Squat (Barbell) PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryAdductor Magnus SynergistHamstrings (Group) StabilizerSoleus, Gastrocnemius, Erector Spinae Group, Multifidus, Quadratus Lumborum, Rectus Abdominis, External Oblique, Internal Oblique, Transversus Abdominis, Gluteus Medius, Gluteus Minimus, Upper Trapezius, Latissimus Dorsi Equipment Barbell, squat rack, weight plates Backpack Weighted Carry Backpack Weighted Carry PrimaryErector Spinae Group SecondaryUpper Trapezius SynergistGluteus Maximus, Quadriceps Femoris, Gastrocnemius, Soleus, Hamstrings (Group) StabilizerQuadratus Lumborum, Transversus Abdominis, Multifidus, Gluteus Medius, External Oblique, Internal Oblique Equipment backpack Backwards Walking Backwards Walking PrimaryQuadriceps Femoris SecondaryGluteus Maximus SynergistGastrocnemius StabilizerHamstrings (Group), Gluteus Medius, Tibialis Anterior Box Jump (Bilateral) Box Jump (Bilateral) PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryGastrocnemius, Soleus StabilizerRectus Abdominis Equipment Plyo box Burpee Burpee PrimaryQuadriceps Femoris, Gluteus Maximus, Gastrocnemius SecondaryPectoralis Major, Triceps Brachii, Hamstrings (Group), Soleus, Anterior Deltoid, Iliopsoas, Rectus Femoris StabilizerSerratus Anterior, Rectus Abdominis, External Oblique, Transversus Abdominis, Erector Spinae Group, Gluteus Medius Equipment none (bodyweight) Calf Raise (Explosive Concentric) Calf Raise (Explosive Concentric) PrimaryGastrocnemius, Soleus SecondaryFlexor Hallucis Longus StabilizerPeroneus Longus (Fibularis Longus) Equipment Dumbbell Calf Raise off Stair Edge Calf Raise off Stair Edge PrimarySoleus, Gastrocnemius SynergistFlexor Hallucis Longus, Tibialis Posterior, Peroneus Longus (Fibularis Longus), Peroneus Brevis (Fibularis Brevis), Flexor Digitorum Longus, Plantaris StabilizerQuadriceps Femoris Equipment stairs, handrail Chair-Supported Single-Leg Balance Chair-Supported Single-Leg Balance PrimaryGluteus Medius SynergistTensor Fasciae Latae, Gluteus Minimus StabilizerGluteus Maximus, Peroneus Longus (Fibularis Longus), Peroneus Brevis (Fibularis Brevis), Tibialis Posterior, Tibialis Anterior, Soleus, Gastrocnemius, Flexor Hallucis Longus, Flexor Digitorum Longus, Quadriceps Femoris, Transversus Abdominis, Erector Spinae Group Equipment Chair Depth Jump (Drop Jump) Depth Jump (Drop Jump) PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryGastrocnemius StabilizerHamstrings (Group) Equipment Plyo box Doorframe Calf Stretch Doorframe Calf Stretch SynergistTibialis Anterior Equipment doorway Farmer's Carry (Loaded Carry) Farmer's Carry (Loaded Carry) PrimaryQuadratus Lumborum, Erector Spinae Group SecondaryGluteus Medius, Upper Trapezius StabilizerTransversus Abdominis Equipment Dumbbell Front Squat Front Squat PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryAdductor Magnus SynergistHamstrings (Group) StabilizerErector Spinae Group, Multifidus, Rectus Abdominis, External Oblique, Gluteus Medius, Upper Trapezius, Anterior Deltoid, Soleus Equipment Barbell, squat rack Goblet Squat Goblet Squat PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryAdductor Magnus, Hamstrings (Group) StabilizerSoleus, Erector Spinae Group, Multifidus, Rectus Abdominis, External Oblique, Transversus Abdominis, Gluteus Medius, Anterior Deltoid, Biceps Brachii, Upper Trapezius Equipment Kettlebell, Dumbbell Hamstring and Calf Strengthening Hamstring and Calf Strengthening PrimaryHamstrings (Group), Gastrocnemius, Soleus Heavy Slow Resistance (HSR) for Achilles Tendinopathy Heavy Slow Resistance (HSR) for Achilles Tendinopathy PrimaryGastrocnemius, Soleus StabilizerTibialis Posterior Equipment Barbell, Calf-raise machine, Leg-press machine Heel Raise (Calf Raise) Heel Raise (Calf Raise) PrimaryGastrocnemius, Soleus SynergistTibialis Posterior, Peroneus Longus (Fibularis Longus) Heel Raise (Eccentric Emphasis) Heel Raise (Eccentric Emphasis) PrimaryGastrocnemius, Soleus SecondaryTibialis Posterior SynergistFlexor Hallucis Longus StabilizerPeroneus Longus (Fibularis Longus) Heel-to-Toe Walk Heel-to-Toe Walk SynergistQuadriceps Femoris, Gluteus Maximus, Gastrocnemius, Tibialis Anterior StabilizerGluteus Medius, Gluteus Minimus, Peroneus Longus (Fibularis Longus), Peroneus Brevis (Fibularis Brevis), Tibialis Posterior, Soleus, Transversus Abdominis Equipment floor line (tile seam or a strip of tape as a visual guide), hallway wall (optional light fingertip support) Heel-Toe Walking / Tandem Gait Heel-Toe Walking / Tandem Gait PrimaryTibialis Anterior, Gastrocnemius SynergistSoleus StabilizerGluteus Medius, Quadriceps Femoris, Transversus Abdominis Jump Squat Jump Squat PrimaryQuadriceps Femoris, Gluteus Maximus, Gastrocnemius SecondarySoleus, Hamstrings (Group), Adductor Magnus StabilizerErector Spinae Group, Gluteus Medius, Rectus Abdominis, Transversus Abdominis, Tibialis Anterior, Peroneus Longus (Fibularis Longus) Equipment none (bodyweight), optional: dumbbells or trap bar for loaded variations Jumping Jack Jumping Jack PrimaryGluteus Medius, Middle Deltoid, Gastrocnemius, Soleus SecondaryAdductor Group (Longus/Brevis/Magnus), Gluteus Minimus, Tensor Fasciae Latae, Anterior Deltoid, Supraspinatus, Latissimus Dorsi, Quadriceps Femoris SynergistSerratus Anterior, Lower Trapezius, Upper Trapezius StabilizerRectus Abdominis, External Oblique, Transversus Abdominis, Erector Spinae Group, Tibialis Anterior, Peroneus Longus (Fibularis Longus) Kettlebell Swing (Two-Hand) Kettlebell Swing (Two-Hand) PrimaryGluteus Maximus, Hamstrings (Group) SecondaryErector Spinae Group, Quadratus Lumborum StabilizerTransversus Abdominis Equipment Kettlebell Lateral Bounds (Single-Leg) Lateral Bounds (Single-Leg) PrimaryGluteus Medius, Quadriceps Femoris SecondarySoleus, Gluteus Maximus Power Clean (Hang Variation) Power Clean (Hang Variation) PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryUpper Trapezius, Hamstrings (Group) SynergistGastrocnemius StabilizerErector Spinae Group Equipment Barbell Reverse Lunge Reverse Lunge PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryHamstrings (Group), Adductor Magnus StabilizerGluteus Medius, Gluteus Minimus, Erector Spinae Group, Transversus Abdominis, Gastrocnemius, Soleus Equipment none (bodyweight), dumbbells or kettlebell (optional load), support surface or dowel (optional balance assist) Seated Calf Raise Seated Calf Raise PrimarySoleus SecondaryGastrocnemius SynergistPeroneus Brevis (Fibularis Brevis), Peroneus Longus (Fibularis Longus), Flexor Digitorum Longus, Flexor Hallucis Longus, Tibialis Posterior, Plantaris Equipment seated calf raise machine, Bench, Dumbbell, Barbell, raised platform or block Single-Leg Balance Exercises (Star Excursion Balance Test) Single-Leg Balance Exercises (Star Excursion Balance Test) PrimaryPeroneus Longus (Fibularis Longus), Tibialis Anterior, Tibialis Posterior SecondaryGastrocnemius, Soleus StabilizerGluteus Medius Single-Leg Hop Tests (Return-to-Sport Battery) Single-Leg Hop Tests (Return-to-Sport Battery) PrimaryQuadriceps Femoris, Gluteus Maximus SecondaryGluteus Medius, Gastrocnemius StabilizerSoleus Single-Leg Stance on Unstable Surface Single-Leg Stance on Unstable Surface PrimarySoleus, Gastrocnemius, Gluteus Medius SecondaryTibialis Anterior, Peroneus Longus (Fibularis Longus) StabilizerPeroneus Brevis (Fibularis Brevis) Equipment foam pad, bosu Stair Calf Raise Stair Calf Raise PrimarySoleus, Gastrocnemius SynergistTibialis Posterior, Flexor Hallucis Longus, Flexor Digitorum Longus, Peroneus Longus (Fibularis Longus), Peroneus Brevis (Fibularis Brevis) StabilizerQuadriceps Femoris Equipment stairs, handrail, wall Standing Calf Stretch on Step Standing Calf Stretch on Step SynergistTibialis Anterior StabilizerQuadriceps Femoris, Gluteus Maximus Equipment stairs / step, handrail or wall (for balance) Step-Up on Stairs Step-Up on Stairs PrimaryGluteus Maximus, Quadriceps Femoris SynergistVastus Medialis, Vastus Lateralis, Hamstrings (Group), Adductor Magnus, Gastrocnemius, Soleus StabilizerGluteus Medius, Gluteus Minimus, Erector Spinae Group, Transversus Abdominis Equipment stairs Tandem Stance Balance Tandem Stance Balance StabilizerSoleus, Gastrocnemius, Tibialis Anterior, Tibialis Posterior, Peroneus Longus (Fibularis Longus), Peroneus Brevis (Fibularis Brevis), Gluteus Medius, Gluteus Minimus, Quadriceps Femoris, Erector Spinae Group, Transversus Abdominis, Multifidus Equipment none	Ankle Eversion/Inversion Strengthening Ankle Eversion/Inversion Strengthening PrimaryPeroneus Longus (Fibularis Longus), Tibialis Anterior, Tibialis Posterior Equipment Resistance band Arch Doming (Short-Foot Exercise) Arch Doming (Short-Foot Exercise) PrimaryTibialis Posterior SynergistFlexor Hallucis Longus, Peroneus Longus (Fibularis Longus) StabilizerTibialis Anterior Chair-Supported Single-Leg Balance Chair-Supported Single-Leg Balance PrimaryGluteus Medius SynergistTensor Fasciae Latae, Gluteus Minimus StabilizerGluteus Maximus, Peroneus Longus (Fibularis Longus), Peroneus Brevis (Fibularis Brevis), Tibialis Posterior, Tibialis Anterior, Soleus, Gastrocnemius, Flexor Hallucis Longus, Flexor Digitorum Longus, Quadriceps Femoris, Transversus Abdominis, Erector Spinae Group Equipment Chair Resisted Ankle Inversion/Eversion Resisted Ankle Inversion/Eversion PrimaryTibialis Anterior, Tibialis Posterior, Peroneus Longus (Fibularis Longus) Equipment Resistance band Single-Leg Balance Exercises (Star Excursion Balance Test) Single-Leg Balance Exercises (Star Excursion Balance Test) PrimaryPeroneus Longus (Fibularis Longus), Tibialis Anterior, Tibialis Posterior SecondaryGastrocnemius, Soleus StabilizerGluteus Medius Single-Leg Stance on Unstable Surface Single-Leg Stance on Unstable Surface PrimarySoleus, Gastrocnemius, Gluteus Medius SecondaryTibialis Anterior, Peroneus Longus (Fibularis Longus) StabilizerPeroneus Brevis (Fibularis Brevis) Equipment foam pad, bosu Tandem Stance Balance Tandem Stance Balance StabilizerSoleus, Gastrocnemius, Tibialis Anterior, Tibialis Posterior, Peroneus Longus (Fibularis Longus), Peroneus Brevis (Fibularis Brevis), Gluteus Medius, Gluteus Minimus, Quadriceps Femoris, Erector Spinae Group, Transversus Abdominis, Multifidus Equipment none	Ankle Eversion/Inversion Strengthening Ankle Eversion/Inversion Strengthening PrimaryPeroneus Longus (Fibularis Longus), Tibialis Anterior, Tibialis Posterior Equipment Resistance band Chair-Supported Single-Leg Balance Chair-Supported Single-Leg Balance PrimaryGluteus Medius SynergistTensor Fasciae Latae, Gluteus Minimus StabilizerGluteus Maximus, Peroneus Longus (Fibularis Longus), Peroneus Brevis (Fibularis Brevis), Tibialis Posterior, Tibialis Anterior, Soleus, Gastrocnemius, Flexor Hallucis Longus, Flexor Digitorum Longus, Quadriceps Femoris, Transversus Abdominis, Erector Spinae Group Equipment Chair Resisted Ankle Inversion/Eversion Resisted Ankle Inversion/Eversion PrimaryTibialis Anterior, Tibialis Posterior, Peroneus Longus (Fibularis Longus) Equipment Resistance band Single-Leg Balance Exercises (Star Excursion Balance Test) Single-Leg Balance Exercises (Star Excursion Balance Test) PrimaryPeroneus Longus (Fibularis Longus), Tibialis Anterior, Tibialis Posterior SecondaryGastrocnemius, Soleus StabilizerGluteus Medius Single-Leg Stance on Unstable Surface Single-Leg Stance on Unstable Surface PrimarySoleus, Gastrocnemius, Gluteus Medius SecondaryTibialis Anterior, Peroneus Longus (Fibularis Longus) StabilizerPeroneus Brevis (Fibularis Brevis) Equipment foam pad, bosu Tandem Stance Balance Tandem Stance Balance StabilizerSoleus, Gastrocnemius, Tibialis Anterior, Tibialis Posterior, Peroneus Longus (Fibularis Longus), Peroneus Brevis (Fibularis Brevis), Gluteus Medius, Gluteus Minimus, Quadriceps Femoris, Erector Spinae Group, Transversus Abdominis, Multifidus Equipment none	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	—	Active Hallux Extension (Big Toe Lifts) Active Hallux Extension (Big Toe Lifts) PrimaryExtensor Hallucis Longus StabilizerFlexor Digitorum Longus Toe Yoga (Big Toe Up / 4 Toes Down) Toe Yoga (Big Toe Up / 4 Toes Down) PrimaryFlexor Digitorum Longus, Extensor Digitorum Longus, Flexor Hallucis Longus, Extensor Hallucis Longus	—	—	Toe Yoga (Big Toe Up / 4 Toes Down) Toe Yoga (Big Toe Up / 4 Toes Down) PrimaryFlexor Digitorum Longus, Extensor Digitorum Longus, Flexor Hallucis Longus, Extensor Hallucis Longus	Toe Yoga (Big Toe Up / 4 Toes Down) Toe Yoga (Big Toe Up / 4 Toes Down) PrimaryFlexor Digitorum Longus, Extensor Digitorum Longus, Flexor Hallucis Longus, Extensor Hallucis Longus