Bird Dog
How to do the bird dog with proper spinal position, why most people turn it into a back extension, and how to progress it once it gets easy.
Muscle group · 12 exercises
Core
exercises
Bulgarian Split Squat
How to set the bench height and foot distance, the torso angle that shifts work between quads and glutes, and why it is harder than it looks.
Dead Bug
A step-by-step guide to the dead bug: correct setup, the breathing pattern that makes it work, the four faults that ruin it, and six progressions.
Farmer's Carry
How far and how heavy to carry, the posture that makes it work, and why it trains your core better than most exercises named after the core.
Goblet Squat
Holding the weight at your chest fixes most squat faults automatically. Setup, depth, the elbow-to-knee cue, and when to move on to a barbell.
Lunge
Forward, reverse and walking lunges compared, the torso angle that shifts work between quads and glutes, and the balance fix that makes them usable.
Overhead Press
How to press overhead without leaning back, the head-through cue that finishes the rep, and why your ribs and glutes matter more than your shoulders here.
Pallof Press
How to set the stance and distance so the core actually resists rotation, why it should be hard at the extended position, and the variations that add to it.
Plank
How to make a plank hard instead of long, the position most people get wrong, and the progressions that beat adding another thirty seconds.
Pull-Up
A progression from dead hangs to full pull-ups, the scapular movement that starts the rep, and why negatives beat the assisted machine.
Push-Up
The plank-first setup that makes push-ups work, elbow angle that protects the shoulder, and progressions in both directions when they are too easy or too hard.
Suitcase Carry
Carrying weight in one hand forces your trunk to resist side-bending. Setup, how far to walk, and why it beats most named core exercises.