Exercise Glossary.

Muscles targeted and how to execute exercises referenced across the site.

• Alternating Leg Raises

  Muscles: Glutes, lower back.

  How to: Lie prone, legs extended. Raise one leg a few inches off the floor, lower, alternate sides.

  → Gym Routine.
• Arm Raises (light)

  Muscles: Shoulders.

  How to: Standing, arms at sides. Raise both arms forward to shoulder height, lower with control. Light and rhythmic — not a strength exercise.

  → Exercise.
• Back Extension

  Muscles: Lower back, glutes, hamstrings.

  How to: Lie prone on the floor, hands at sides or behind head. Raise the upper body off the floor using the lower back, avoid hyperextending.

  → Gym Routine.
• Bench Press

  Muscles: Chest, triceps, front deltoids.

  How to: Lie flat, feet planted, grip slightly wider than shoulders. Lower the bar or dumbbells to mid-chest, press up without locking elbows aggressively.

  → Gym Routine.
• Bent Over Dumbbell Row

  Muscles: Mid back, lats, biceps.

  How to: Hinge at the hips, back flat, dumbbells hanging below shoulders. Pull elbows back and up, squeeze shoulder blades, lower with control.

  → Gym Routine.
• Bicep Curls

  Muscles: Biceps.

  How to: Standing or seated, dumbbells at sides, palms facing forward. Curl the weight toward the shoulders, keeping elbows still, lower with control.

  → Gym Routine.
• Bodyweight Squats

  Muscles: Quadriceps, glutes, hamstrings.

  How to: Feet shoulder-width apart, lower by bending knees and hips as if sitting back into a chair, keep chest up, return to standing.

  → Gym Routine. · → Exercise.
• Cable Crossover

  Muscles: Chest (lower/inner fibres), front deltoids.

  How to: Stand centred between two high pulleys, handles in each hand. Pull down and across the body in an arc, meeting in front of the hips. Slight forward lean, controlled return.

  → Gym Routine.
• Cable Pushdown

  Muscles: Triceps.

  How to: Stand facing a high pulley, elbows tucked at sides. Push the bar or rope down until arms are fully extended, control the return.

  → Gym Routine.
• Calf Raises

  Muscles: Calves.

  How to: Standing, feet flat or on a raised edge. Rise onto the balls of the feet, hold briefly, lower with control.

  → Gym Routine.
• Crunches

  Muscles: Upper abs.

  How to: Lie on back, knees bent, feet flat. Curl the shoulders off the floor toward the knees, lower with control.

  → Gym Routine.
• Dips

  Muscles: Triceps, chest, front deltoids.

  How to: Support body on parallel bars, lower by bending elbows until upper arms are parallel to the floor, press back up.

  → Gym Routine. · → Exercise.
• Dumbbell Glute Bridge

  Muscles: Glutes, hamstrings.

  How to: Lie on back, knees bent, feet flat on floor, dumbbell resting on hips. Drive hips upward by squeezing glutes, lower with control.

  → Gym Routine.
• Dumbbell Kickback

  Muscles: Triceps.

  How to: Bend forward at the hips, upper arm parallel to the floor. Extend the forearm back until the arm is straight, keeping the upper arm still.

  → Gym Routine.
• Dumbbell Lateral Raises

  Muscles: Side deltoids.

  How to: Standing, dumbbells at sides. Raise arms out to shoulder height, slight elbow bend, control the descent.

  → Gym Routine.
• Dumbbell Overhead Press

  Muscles: Front and side deltoids, triceps.

  How to: Standing or seated, dumbbells at shoulder height. Press overhead until arms extend fully, lower with control.

  → Gym Routine.
• Dumbbell Pullover

  Muscles: Chest, lats, triceps.

  How to: Lie on a bench, dumbbell held with both hands above the chest. Lower behind the head in an arc, keeping a slight elbow bend, then return to start.

  → Gym Routine.
• Forward Lunges

  Muscles: Quadriceps, glutes, hamstrings.

  How to: Step forward into a lunge, both knees bent to roughly 90 degrees, push back to the starting position. Alternate legs.

  → Exercise.
• Glute Bridge

  Muscles: Glutes, hamstrings.

  How to: Lie on back, knees bent, feet flat on floor. Drive hips upward by squeezing glutes, lower with control.

  → Gym Routine. · → Exercise.
• Hanging Leg Raises

  Muscles: Lower abs, hip flexors.

  How to: Hang from a bar or use the captain's chair support. Raise knees or straight legs toward the chest, lower with control, avoid swinging.

  → Gym Routine.
• Lat Pull Down

  Muscles: Lats, biceps, rear deltoids.

  How to: Seated, thighs secured under pad. Grip bar wider than shoulders, pull down to upper chest, control the return to full extension.

  → Gym Routine.
• Lateral Arm Raises (light)

  Muscles: Shoulders.

  How to: Standing, arms at sides. Raise both arms out to the sides to shoulder height, lower with control. Light and rhythmic.

  → Exercise.
• Leg Abduction

  Muscles: Outer hips, glute medius.

  How to: Seated, legs against the pads. Push legs outward against resistance, control the return.

  → Gym Routine.
• Leg Adduction

  Muscles: Inner thighs.

  How to: Seated, legs against the pads. Push legs inward against resistance, control the return.

  → Gym Routine.
• Lying Leg Curl

  Muscles: Hamstrings.

  How to: Lie face down, ankles under the pad. Curl the pad toward the glutes, control the return to full extension.

  → Gym Routine.
• Lying Leg Raises

  Muscles: Lower abs, hip flexors.

  How to: Lie on back, legs extended. Raise legs together toward the ceiling, lower with control without letting them touch the floor.

  → Gym Routine.
• Mountain Climbers

  Muscles: Abs, shoulders, hip flexors.

  How to: In a plank position, hands under shoulders. Drive knees toward the chest alternately at a brisk pace, keeping the core braced.

  → Gym Routine. · → Exercise.
• Overhead Tricep Extension

  Muscles: Triceps.

  How to: Hold a dumbbell with both hands behind the head, elbows pointing forward. Extend arms overhead, keeping elbows close to the head throughout.

  → Gym Routine.
• Pec Fly

  Muscles: Chest, front deltoids.

  How to: Arms slightly bent, bring handles or dumbbells together in front of the chest in a wide arc. Control the return — do not let the weight snap back.

  → Gym Routine.
• Plank

  Muscles: Core, shoulders.

  How to: Forearms and toes on the floor, body in a straight line from head to heels. Hold, keeping hips level and core braced.

  → Exercise.
• Pull-ups

  Muscles: Lats, biceps, upper back.

  How to: Grip a bar wider than shoulders, palms facing away. Pull the body up until the chin clears the bar, lower with control to full extension.

  → Exercise.
• Push-ups

  Muscles: Chest, triceps, front deltoids, core.

  How to: Hands shoulder-width apart, body in a straight line from head to heels. Lower chest to floor, press back up without flaring elbows excessively.

  → Gym Routine. · → Exercise.
• RDL

  Muscles: Hamstrings, glutes, lower back.

  How to: Stand with dumbbells in front of thighs. Hinge at the hips, spine neutral, lower the weight along the legs until a stretch is felt in the hamstrings, return by driving hips forward.

  → Gym Routine.
• Rear Delt Fly

  Muscles: Rear deltoids, upper back.

  How to: On the pec fly machine in reverse position, or bent forward with dumbbells. Pull arms out and back, squeezing shoulder blades together.

  → Gym Routine.
• Reverse Lunges

  Muscles: Quadriceps, glutes, hamstrings.

  How to: Step backward into a lunge, both knees bent to roughly 90 degrees, push back to the starting position. Alternate legs.

  → Exercise.
• Seated Leg Extension

  Muscles: Quadriceps.

  How to: Seated, shins behind the pad. Extend legs until straight, control the return without letting the weight stack slam down.

  → Gym Routine.
• Seated Row

  Muscles: Mid back, lats, biceps.

  How to: Seated, feet braced, slight forward lean at the start. Pull handles to torso, squeezing shoulder blades together, control the return.

  → Gym Routine.
• Seated Shoulder Press

  Muscles: Front and side deltoids, triceps.

  How to: Seated, back supported. Press handles or bar overhead until arms are extended, lower with control to shoulder height.

  → Gym Routine.
• Shoulder Presses (light)

  Muscles: Shoulders.

  How to: Standing, arms bent at shoulder height. Press upward without weight or with very light resistance, lower with control. Light and rhythmic, aimed at circulation not strength.

  → Exercise.
• Side Plank

  Muscles: Obliques, core, shoulders.

  How to: Lie on one side, prop up on one forearm, body in a straight line. Hips lifted off the floor, hold, repeat on the other side.

  → Exercise.
• Standing Mountain Climbers

  Muscles: Abs, hip flexors, cardiovascular.

  How to: Standing, drive knees up toward the chest alternately at a brisk pace, arms pumping naturally.

  → Gym Routine.
• Superman

  Muscles: Lower back, glutes, hamstrings, shoulders.

  How to: Lie prone, arms extended forward. Simultaneously raise arms, chest and legs off the floor, hold briefly, lower with control.

  → Gym Routine.
• Walking Lunges

  Muscles: Quadriceps, glutes, hamstrings.

  How to: Step forward into a lunge, both knees bent to roughly 90 degrees, then bring the back leg through into the next step. Continue alternating while moving forward.

  → Exercise.