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Multidirectional Lunge

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Key Points:

Common Mistakes:

Exercise Notes:

Perform lunges in multiple directions, maintain form. Avoid poor balance and incorrect knee alignment.

Similar Exercises

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Incline Bench Press

Intermediate

+

Plate loaded

Chest

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Chest Press

Intermediate

+

Plate loaded

Chest

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Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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Calf Extension

Beginner

+

Pin loaded

Calves

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Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

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Glute Kickback

Beginner

+

Pin loaded

Glutes

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Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

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Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Incline Bench Press

Beginner

+

Plate loaded

Chest

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Cable Crunch

Beginner

+

Cable

Abs

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Bench Press

Intermediate

+

Plate loaded

Chest

Leg Press

Beginner

+

Pin loaded

Quads

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Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Front Raise

Beginner

+

Dumbbell

Shoulders

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Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Kneeling Push Up

Beginner

+

Bodyweight

Chest

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Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

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Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

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Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Bicep Curl

Beginner

+

Plate loaded

Biceps

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Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

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Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Nordic Curl (Assisted)

Beginner

+

Bodyweight

Hamstrings

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Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

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Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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3 point row

Intermediate

+

KettleBell

Lats, Traps

Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Ab Crunch

Intermediate

+

Plate loaded

Abs

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Seated Cable Row

Beginner

+

Pin loaded

Lats

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Goblet Wedge Squat

Beginner

+

Dumbbell

Quads, Glutes

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Neck Extension

Beginner

+

Plate loaded

Traps

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Back Squat

Intermediate

+

Barbell

Quads, Glutes

Ab Crunch

Beginner

+

Pin loaded

Abs

Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

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Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Cable Tricep Extension

Beginner

+

Cable

Triceps

Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Bicep Curl (Isolated)

Beginner

+

Pin loaded

Biceps

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High Low Plank

Beginner

+

Bodyweight

Abs

Push Up (Decline)

Intermediate

+

Bodyweight

Chest

Overhead Press

Beginner

+

KettleBell

Shoulders

Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Split Squat

Beginner

+

Smith

Quads, Glutes

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Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Cable Tricep Extension

Beginner

+

Cable

Triceps

Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

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Ab Crunch (Lying)

Beginner

+

Pin loaded

Abs

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Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Overhead Tricep Extension

Beginner

+

Pin loaded

Triceps

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Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

Shoulder Press

Beginner

+

Pin loaded

Shoulders

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Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Lat Pull Down (Isolated)

Beginner

+

Plate loaded

Lats

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Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Shoulder Press

Beginner

+

Dumbbell

Shoulders

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Shoulder Press (Isolated)

Beginner

+

Pin loaded

Shoulders

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

Step Up

Beginner

+

Bodyweight

Quads

Bent Over Row

Intermediate

+

Dumbbell

Traps, Lats

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Standing Calf Raise

Beginner

+

Smith

Calves

Glute Kickback

Beginner

+

Pin loaded

Glutes

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V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

Cable Glute Kickback

Beginner

+

Cable

Glutes

Lat Pull Down

Beginner

+

Plate loaded

Lats

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Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Cable Chest Press

Beginner

+

Cable

Chest

Lat Pull Down

Beginner

+

Pin loaded

Lats

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Chest Dips

Intermediate

+

Bodyweight

Chest

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Ab Twist

Beginner

+

Pin loaded

Obliques

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, uts - activatefit gym, lachie cubis - fitness

Leg Press

Beginner

+

Pin loaded

Quads

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - gordon, plus fitness - chatswood, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, plus fitness - balgowlah, lachie cubis - fitness

Bent Over Row

Intermediate

+

Smith

Traps, Lats

Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Leg Extension

Beginner

+

Pin loaded

Quads

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Cable Lateral Raise

Beginner

+

Cable

Shoulders

Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Military Press

Intermediate

+

Barbell

Shoulders

Back Extension

Beginner

+

Pin loaded

Lower Back

Bicep Curl

Beginner

+

Dumbbell

Biceps

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, lachie cubis - fitness

Cable Bicep Curl

Beginner

+

Cable

Biceps

Chest Press

Beginner

+

Pin loaded

Chest

T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - darlinghurst, anytime fitness - haymarket, plus fitness - castle hill, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, lachie cubis - fitness

Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

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Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Cable Chest Fly

Beginner

+

Cable

Chest

Chest Press

Beginner

+

Pin loaded

Chest

Lat Pullover

Intermediate

+

Pin loaded

Lats

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Halo

Beginner

+

KettleBell

Traps, Shoulders

Tricep Press

Beginner

+

Pin loaded

Triceps

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Lateral Raise

Beginner

+

Pin loaded

Shoulders

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Standing Calf Raise

Beginner

+

Pin loaded

Calves

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Cable Tricep Extension

Beginner

+

Cable

Triceps

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Around the World

Beginner

+

KettleBell

Obliques, Abs

Military Press

Intermediate

+

Barbell

Shoulders

Preacher Curls

Beginner

+

Plate loaded

Biceps

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Bicep Curl

Beginner

+

Dumbbell

Biceps

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Lat Pullover

Intermediate

+

Dumbbell

Lats

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Nordic Curl (Assisted)

Beginner

+

Bodyweight

Hamstrings

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Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Bicep Curl

Beginner

+

Pin loaded

Biceps

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Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Glute Kickback

Beginner

+

Pin loaded

Glutes

Lat Pull Down

Beginner

+

Pin loaded

Lats

Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

Ab Crunch

Beginner

+

Pin loaded

Abs

Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

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Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

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Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

High Low Plank

Beginner

+

Bodyweight

Abs

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Seated Row

Intermediate

+

Pin loaded

Lats, Traps

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Bench Press

Intermediate

+

Plate loaded

Chest

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Ab Crunch

Intermediate

+

Plate loaded

Abs

Kneeling Push Up

Beginner

+

Bodyweight

Chest

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Chest Press

Beginner

+

Pin loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - castle hill, plus fitness - darlinghurst, lachie cubis - fitness

Front Raise

Beginner

+

Dumbbell

Shoulders

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, lachie cubis - fitness

Hip Extension

Beginner

+

Pin loaded

Outer Hip

Cable Chest Press

Beginner

+

Cable

Chest

Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Seated Cable Row

Beginner

+

Pin loaded

Lats

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Leg Press

Beginner

+

Pin loaded

Quads

Bicep Curl

Beginner

+

Plate loaded

Biceps

Chest Press

Beginner

+

Pin loaded

Chest

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Seated Calf Raise

Beginner

+

Plate loaded

Calves

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - darlinghurst, uts - activatefit gym, plus fitness - castle hill, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - northbridge, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Push Up

Beginner

+

Bodyweight

Chest

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, plus fitness - darlinghurst, uts - activatefit gym, plus fitness - castle hill, sam druce - fitness, lachie cubis - fitness

Teapot

Beginner

+

KettleBell

Obliques

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Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Shrugs

Beginner

+

Dumbbell

Traps

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Deadlift

Intermediate

+

Dumbbell

Quads, Glutes, Hamstrings, Lower Back

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

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Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Standing Calf Raise

Beginner

+

Bodyweight

Calves

Single Leg Squat

Intermediate

+

Dumbbell

Quads, Glutes

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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Lat Pull Down

Beginner

+

Plate loaded

Lats

Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Bench Press

Beginner

+

Smith

Chest

Forward Lunge

Beginner

+

Bodyweight

Quads

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, benefiit fitness - haymarket, , plus fitness - chatswood, uts - activatefit gym, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - northbridge, sam druce - fitness, plus fitness - balgowlah, lachie cubis - fitness

Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Shoulder Press

Beginner

+

Pin loaded

Shoulders

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - chatswood, plus fitness - balgowlah, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - northbridge, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Cable Crunch

Beginner

+

Cable

Abs

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, lachie cubis - fitness

Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Calf Extension

Beginner

+

Pin loaded

Calves

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - chatswood, lachie cubis - fitness

Leg Press

Beginner

+

Pin loaded

Quads

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - gordon, plus fitness - chatswood, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, plus fitness - balgowlah, lachie cubis - fitness

Pallof Press

Beginner

+

Cable

Abs, Obliques

Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, plus fitness - castle hill, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Overhead Press

Beginner

+

KettleBell

Shoulders

V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, sam druce - fitness, lachie cubis - fitness

Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, sam druce - fitness, lachie cubis - fitness

Overhead Tricep Extension

Beginner

+

Pin loaded

Triceps

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Squat

Beginner

+

Smith

Quads, Glutes

Cable Chest Fly

Beginner

+

Cable

Chest

Leg Extension

Beginner

+

Pin loaded

Quads

Chest Fly

Beginner

+

Pin loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, plus fitness - castle hill, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Incline Bench Press

Beginner

+

Plate loaded

Chest

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - chatswood, plus fitness - castle hill, plus fitness - darlinghurst, lachie cubis - fitness

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Lat Pullover

Intermediate

+

Pin loaded

Lats

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Chest Fly

Beginner

+

Pin loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, lachie cubis - fitness

Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

Lat Pullover

Intermediate

+

Pin loaded

Lats

Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Leg Press

Beginner

+

Pin loaded

Quads

Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, lachie cubis - fitness

Bent Over Row

Intermediate

+

Dumbbell

Traps, Lats

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Leg Extension (Isolated)

Beginner

+

Pin loaded

Quads

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Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Cable Crunch

Beginner

+

Cable

Abs

Shoulder Press (Isolated)

Beginner

+

Pin loaded

Shoulders

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Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Ab Crunch

Beginner

+

Pin loaded

Abs

Glute Kickback

Beginner

+

Pin loaded

Glutes

Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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Pallof Press

Beginner

+

Cable

Abs, Obliques

Cable Chest Press

Beginner

+

Cable

Chest

Seated Cable Row

Beginner

+

Pin loaded

Lats

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Chest Fly

Beginner

+

Pin loaded

Chest

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3 point row

Intermediate

+

KettleBell

Lats, Traps

Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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Nordic Curl (Assisted)

Beginner

+

Bodyweight

Hamstrings

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Incline Bench Press

Beginner

+

Plate loaded

Chest

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Leg Curl (Kneeling)

Beginner

+

Pin loaded

Hamstrings

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Kneeling Push Up

Beginner

+

Bodyweight

Chest

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Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Lat Pull Down

Beginner

+

Plate loaded

Lats

Tricep Push Up

Beginner

+

Bodyweight

Chest, Triceps

V-Squat

Intermediate

+

Pin loaded

Glutes, Quads

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Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Standing Calf Raise

Beginner

+

Bodyweight

Calves

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

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Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

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Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

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Leg Extension

Beginner

+

Pin loaded

Quads

Bicep Curl

Beginner

+

Plate loaded

Biceps

Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Sissy Squat

Beginner

+

Bodyweight

Quads

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Lat Pullover

Intermediate

+

Dumbbell

Lats

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Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Side Plank

Beginner

+

Bodyweight

Abs, Obliques

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Multidirectional Lunge

Multidirectional Lunge

6650995b851c67f34fd7d0f9

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Inverted Bosu Push Up

Intermediate

+

Incline Bench Press

Intermediate

+

Chest Press

Intermediate

+

Tricep Extension (Isolated)

Beginner

+

Calf Extension

Beginner

+

Goblet Reverse Lunge

Beginner

+

Glute Kickback

Beginner

+

Leg Extension (Isolated)

Beginner

+

Donkey Calf Raise

Intermediate

+

Incline Bench Press

Beginner

+

Cable Crunch

Beginner

+

Bench Press

Intermediate

+

Leg Press

Beginner

+

Goblet Curtsy Lunge

Beginner

+

Front Raise

Beginner

+

Goblet Lateral Lunge

Beginner

+

Kneeling Push Up

Beginner

+

Seated Lateral Raise

Beginner

+

Dumbbell Lateral Raise

Beginner

+

Lateral Lunge

Beginner

+

Bulgarian Split Squat

Intermediate

+

Bicep Curl

Beginner

+

Dumbbell Hammer Curl

Beginner

+

Front Squat (Heel Raised)