Jefferson Curl Jefferson Curl The Jefferson curl is a highly effective exercise that emphasizes flexibility, strength, and mobility in the posterior chain, particularly the hamstrings, lower back, and spine. By holding a weight while slowly bending forward through...
Clam Shell Clamshell The clamshell exercise is a simple yet highly effective movement that targets the hip abductors, particularly the gluteus medius and minimus, to enhance hip stability and strengthen the outer thighs. By lying on your side with your knees bent and...
Cat-Cow cat-cow The cat-cow, also known as the cat-camel exercise, is a gentle yet effective movement that promotes spinal flexibility, core stability, and improved posture. Performed on all fours, this exercise involves alternating between arching the back (cat) and...
Bird Dogs bird dogs Bird dogs are a versatile core exercise that enhances stability, balance, and coordination by engaging the lower back, glutes, and abdominal muscles. Performed on all fours with one arm reaching forward and the opposite leg extending back, this...
Glute bridge with band Glute bridge with band The glute bridge with a band is a highly effective exercise that targets the glutes, hamstrings, and core while using a resistance band to intensify muscle engagement. By placing a band around your thighs just above the...
