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Squat Mobilizations - Internal

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Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Engage core, move smoothly, keep knees aligned. Common Mistakes: Letting knees cave in, losing balance.

Squat Mobilizations - Internal muscle groups

Similar Exercises

Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

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Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Tricep Extension

Intermediate

+

Dumbbell

Triceps

Chest Press

Beginner

+

Pin loaded

Chest

Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

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3 point row

Intermediate

+

KettleBell

Lats, Traps

Chest Dips

Intermediate

+

Bodyweight

Chest

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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Shrugs

Beginner

+

Dumbbell

Traps

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Shoulder Shrug

Beginner

+

Plate loaded

Traps

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Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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Push Up (Incline)

Beginner

+

Bodyweight

Chest

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45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

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Split Squat

Beginner

+

Bodyweight

Quads, Glutes

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Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

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Incline Chest Press

Beginner

+

Plate loaded

Chest

Cable Chest Fly

Beginner

+

Cable

Chest

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Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

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Bent Over Row

Intermediate

+

Dumbbell

Traps, Lats

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Chest Press

Intermediate

+

Plate loaded

Chest

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Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Forward Lunge

Beginner

+

Bodyweight

Quads

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Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

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45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Seated Row

Intermediate

+

Pin loaded

Lats, Traps

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Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Glute Kickback (Lying)

Beginner

+

Pin loaded

Glutes

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Ab Crunch

Beginner

+

Pin loaded

Abs

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Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Teapot

Beginner

+

KettleBell

Obliques

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Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Preacher Curl

Beginner

+

Pin loaded

Biceps

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Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

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Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Lat Pull Down

Beginner

+

Pin loaded

Lats

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Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Chest Press

Beginner

+

Pin loaded

Chest

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

Lat Pull Down

Beginner

+

Plate loaded

Lats

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Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

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Preacher Curls

Beginner

+

Plate loaded

Biceps

Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

Bicep Curl (Isolated)

Beginner

+

Pin loaded

Biceps

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Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

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Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

Incline Chest Press (Isolated)

Beginner

+

Pin loaded

Chest, Shoulders

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 Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Seated Cable Row

Beginner

+

Pin loaded

Lats

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, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, plus fitness - castle hill, anytime fitness - wolli creek, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

Lateral Raise

Beginner

+

Pin loaded

Shoulders

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

Glute Kickback

Beginner

+

Pin loaded

Glutes

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Incline Bench Press

Beginner

+

Plate loaded

Chest

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Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

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Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, uts - activatefit gym, anytime fitness - kingsford, anytime fitness - surry hills, lachie cubis - fitness

Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

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Around the World

Beginner

+

KettleBell

Obliques, Abs

Bicep Curl

Beginner

+

Pin loaded

Biceps

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Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Bench Press

Intermediate

+

Plate loaded

Chest

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Seated Shoulder Press

Beginner

+

Smith

Shoulders

jono franze - sydney, father figure fitness - sydney, 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, anytime fitness - northbridge, 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, lachie cubis - fitness

Shoulder Press (Isolated)

Beginner

+

Pin loaded

Shoulders

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

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

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

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

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

Cable Chest Press

Beginner

+

Cable

Chest

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, anytime fitness - northbridge, 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

Leg Press

Beginner

+

Pin loaded

Quads

Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Chest Fly

Beginner

+

Pin loaded

Chest

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Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

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

Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Tricep Extension

Beginner

+

Pin loaded

Triceps

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

Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Front Raise

Beginner

+

Dumbbell

Shoulders

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Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

Leg Extension (Isolated)

Beginner

+

Pin loaded

Quads

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

Split Squat

Beginner

+

Smith

Quads, Glutes

Ab Crunch

Beginner

+

Pin loaded

Abs

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

Split Squat

Beginner

+

KettleBell

Quads

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

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, lachie cubis - fitness

Ab Crunch

Intermediate

+

Plate loaded

Abs

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, uts - activatefit gym, anytime fitness - haymarket, anytime fitness - kensington, anytime fitness - northbridge, sam druce - fitness, lachie cubis - fitness

Shoulder Press

Beginner

+

Dumbbell

Shoulders

Bench Press

Beginner

+

Plate loaded

Chest

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

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

Glute Kickback

Beginner

+

Pin loaded

Glutes

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

Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Plank

Beginner

+

Bodyweight

Abs

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, anytime fitness - northbridge, 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

Chest Press

Beginner

+

Pin loaded

Chest

Sissy Squat

Beginner

+

Bodyweight

Quads

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Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

Lat Pull Down

Beginner

+

Pin loaded

Lats

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

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

V-Squat

Intermediate

+

Pin loaded

Glutes, Quads

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Bench Press

Intermediate

+

Plate loaded

Chest

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Forward Lunge

Beginner

+

Bodyweight

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, anytime fitness - northbridge, 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

Back Extension

Beginner

+

Pin loaded

Lower Back

Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

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

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Cable Bicep Curl

Beginner

+

Cable

Biceps

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, anytime fitness - northbridge, 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

Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, uts - activatefit gym, 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

3 point row

Intermediate

+

KettleBell

Lats, Traps

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

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Pallof Press

Beginner

+

Cable

Abs, Obliques

Standing Calf Raise

Beginner

+

Smith

Calves

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

Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

Cable Tricep Extension

Beginner

+

Cable

Triceps

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, anytime fitness - northbridge, 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

Preacher Curl

Beginner

+

Pin loaded

Biceps

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

Upright Row

Beginner

+

Cable

Shoulders, Traps

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

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

Chest Press

Beginner

+

Plate loaded

Chest

T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

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

Decline Bench Press

Intermediate

+

Barbell

Chest

Vertical Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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

Ab Crunch

Beginner

+

Pin loaded

Abs

Step Up

Beginner

+

Bodyweight

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, anytime fitness - northbridge, 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

Bent Over Row

Intermediate

+

Smith

Traps, Lats

Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Bicep Curl

Beginner

+

Plate loaded

Biceps

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

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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

Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

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, anytime fitness - northbridge, 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

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

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

Cable Chest Fly

Beginner

+

Cable

Chest

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, anytime fitness - northbridge, 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, lachie cubis - fitness

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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

Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

Seated Cable Row

Beginner

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, anytime fitness - kingsford, sam druce - fitness, lachie cubis - fitness

Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

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

Front Squat

Intermediate

+

Barbell

Quads, Glutes

Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

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

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

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

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

High Row (Isolated)

Beginner

+

Plate loaded

Lats

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

Glute Kickback

Beginner

+

Pin loaded

Glutes

Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

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

Split Squat

Beginner

+

KettleBell

Quads

Push Up (Incline)

Beginner

+

Bodyweight

Chest

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, anytime fitness - northbridge, 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

Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

Leg Press

Beginner

+

Pin loaded

Quads

Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

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

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, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - balgowlah, 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, sam druce - fitness, lachie cubis - fitness

Seated Row (Chest Supported)

Beginner

+

Plate loaded

Lats, Traps

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

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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

Leg Curl

Beginner

+

Pin loaded

Hamstrings

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

Calf Extension

Beginner

+

Pin loaded

Calves

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Chest Fly

Beginner

+

Pin loaded

Chest

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Leg Raise

Intermediate

+

Bodyweight

Abs

Squat

Beginner

+

Smith

Quads, Glutes

Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

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Shoulder Press

Beginner

+

Plate loaded

Shoulders

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Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Ab Crunch

Beginner

+

Pin loaded

Abs

Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

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Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Seated Row

Beginner

+

Plate loaded

Lats, Traps

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Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Upright Row

Beginner

+

Cable

Shoulders, Traps

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Cable Tricep Extension

Beginner

+

Cable

Triceps

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Split Squat

Beginner

+

KettleBell

Quads

Calf Extension

Beginner

+

Pin loaded

Calves

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Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

Decline Bench Press

Intermediate

+

Barbell

Chest

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

Decline Sit Up

Intermediate

+

Bodyweight

Abs

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Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Skull Crushers

Beginner

+

Dumbbell

Triceps

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V-Squat

Intermediate

+

Pin loaded

Glutes, Quads

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Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Seated Cable Row

Beginner

+

Pin loaded

Lats

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Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Leg Curl (Kneeling)

Beginner

+

Pin loaded

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

Chest Press

Beginner

+

Pin loaded

Chest

Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Lat Pull Down

Beginner

+

Pin loaded

Lats

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Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

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Hip Abductor

Beginner

+

Pin loaded

Outer Hip

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Squat

Beginner

+

Smith

Quads, Glutes

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Seated Cable Row

Beginner

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, anytime fitness - kingsford, sam druce - fitness, lachie cubis - fitness

Preacher Curls

Beginner

+

Plate loaded

Biceps

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

Vertical Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Standing Calf Raise

Beginner

+

Bodyweight

Calves

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, anytime fitness - northbridge, 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, benefiit fitness - haymarket, lachie cubis - fitness

T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

Lat Pullover

Intermediate

+

Pin loaded

Lats

Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

Leg Extension

Beginner

+

Pin loaded

Quads

Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

Lat Pull Down

Beginner

+

Plate loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - balgowlah, plus fitness - darlinghurst, plus fitness - castle hill, anytime fitness - kingsford, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

Bent Over Row

Intermediate

+

Dumbbell

Traps, 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

45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

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

Chest Press (Wide)

Beginner

+

Plate loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - kensington, sam druce - fitness, lachie cubis - fitness

Bicep Curl (Isolated)

Beginner

+

Pin loaded

Biceps

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Bicep Curl

Beginner

+

Plate loaded

Biceps

Tricep Extension

Beginner

+

Pin loaded

Triceps

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

Calf Extension

Beginner

+

Pin loaded

Calves

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Squat Mobilizations - Internal

Squat Mobilizations - Internal

66a21dcd2ef86e809b9e4a58

https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/RmZrCTYI.webp

Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Dumbbell Hammer Curl

Beginner

+

Reverse Ab Crunch

Intermediate

+

Inverted Bosu Single Leg Sprinter

Intermediate

+

Tricep Extension

Intermediate

+

Chest Press

Beginner

+

Hip Thrust (Glute Drive Machine)

Intermediate

+

3 point row

Intermediate

+

Chest Dips

Intermediate

+

Tricep Extension (Isolated)

Beginner

+

Shrugs

Beginner

+

Shoulder Shrug

Beginner

+

Leg Curl (Kneeling)

Beginner

+

Push Up (Incline)

Beginner

+

45 Degree Leg Press

Intermediate

+

Incline Chest Press (Isolated)

Beginner

+

Split Squat

Beginner

+

Hip Thrust

Intermediate

+

Box Jump (Single Leg )

Intermediate

+

T-Bar Row

Intermediate

+

Incline Chest Press

Beginner

+

Cable Chest Fly

Beginner

+

Assisted Dip

Beginner

+

Bent Over Row

Intermediate

+

Chest Press