| Band-Resisted Leg Extension |
Quads |
Isolates and strengthens the quadriceps, improves knee stability, enhances lower body endurance |
| Band-Resisted Side Step |
Glutes, Hips |
Targets lateral hip muscles, enhances hip stability, improves lateral movement mechanics |
| Band-Resisted Standing Hip Abduction |
Glutes, Hips |
Strengthens hip abductors, improves balance, supports functional movement patterns |
| Barbell Deadlift |
Back, Glutes, Hamstrings, Calves |
Enhances overall strength, targets posterior chain, improves core stability and posture |
| Barbell Hip Thrust |
Glutes, Hips |
Maximizes glute activation, enhances hip extension, improves lower body power |
| Barbell Reverse Lunge |
Quads, Glutes |
Improves balance and coordination, strengthens quads and glutes, enhances unilateral strength |
| Barbell Reverse Lunge to Step |
Quads, Glutes |
Enhances lower body strength, improves balance and coordination, targets glutes and quads |
| Barbell Single-Leg Romanian Deadlift |
Hamstrings, Glutes |
Improves balance, targets hamstrings and glutes, enhances hip stability |
| Bear Crawl |
Core, Shoulders, Arms, Legs |
Engages full body, improves coordination and balance, strengthens core |
| Bodyweight Get-Up |
Core, Glutes |
Improves functional strength, enhances mobility, engages core and glutes |
| Bodyweight Squat Thrust |
Legs, Core |
Boosts cardiovascular fitness, strengthens legs and core, improves explosive power |
| Bodyweight Squat to Box |
Legs, Core |
Enhances lower body strength, improves balance and coordination, targets legs and core |
| Bowler Squat |
Quads, Glutes, Core |
Improves balance and coordination, strengthens quads, glutes, and core |
