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Biceps
Biceps brachii
brachialis
Triceps
Triceps lateral head
Triceps long head
Chest
Pectoralis major
Pectoralis minor
Thighs
Sartorius
Vastus medialis
Rectus femoris
Vastus lateralis
Tensor fasciae latae
Gracilis
Vastus intermedius
Adductus longus
Glutes
Gluteus medius
Gluteus maximus
Gluteus minimus
Hamstrings
Biceps femoris
Semitendinosus
Adductor magnus
Semimembranosus
Iliotibial band
Shoulders
Deltoid anterior Head
Deltoid middle Head
Deltoid posterior head
Forearms
Brachioradialis
Flexor carpi ulnaris
Flexor carpi radialis
Extensor carpi ulnaris
Palmaris longus
Abductor pollicis longus
Extensor pollicis brevis
Extensor digitorum
Upper back
Infraspinatus
Trapezius
Teres major
Teres minor
Rhomboid major
Latissimus dorsi
Lower back
Erector spinaei
Thoracolumbar fascia
Quadratus lumborum
Calves
Gastrocnemius soleus medial
Gastrocnemius soleus lateral
Tibialis
Flexor digitorum longus
Flexor hallucis longus
Peroneus brevis
Abdominals
Serratus anterior
External obliques
Rectus abdominis
Internal obliques
Transversus abdominis
Neck
Sternocleidomastoid
Scalenes
Lvator scapula
Splenius
Equipment
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Dumbbell
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Exercise ball
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Mechanics
Compound
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Bodyweight Squat
Muscles
Barbell Step Ups
Muscles
Requires
db squat ball
Muscles
Requires
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Landmine Thrusters
Muscles
Requires
Clean
Muscles
Requires
rack pulls
Muscles
Requires
Variations
Rack pulls above the knee -
For more upper back and trap activation
Stir the pot
Muscles
Requires
Rack pulls above the knee
Muscles
Requires
Reverse Plank
Muscles
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Side plank
Muscles
Palloff press
Muscles
Requires
Wall squat
Muscles
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