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 · 14 exercises
Legs
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.
Calf Raise
Full range beats heavy load, the knee position that decides which calf muscle you train, and why calves need more reps than anything else.
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.
Deadlift
A repeatable deadlift setup, how to brace before the bar moves, the four faults that round your back, and how sumo differs from conventional.
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.
Hip Thrust
Bench height, foot position, the rib and chin cues that stop it becoming a back extension, and why it beats squats for glute development.
Leg Curl
Why knee flexion trains hamstrings that RDLs miss, seated versus lying compared, and the hip position that changes which part you load.
Leg Press
What foot placement actually changes, how deep to go without your pelvis tucking, and why locking out the knees is the one genuine risk.
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.
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.
Romanian Deadlift
The RDL is a hip hinge, not a squat or a back extension. Setup, the bar path that matters, four faults that move the work into your lower back, and how to load it.
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.