Exercices
- Find detailed exercise guides with step-by-step instructions, images, and videos. Improve your technique, avoid injuries, and maximize your workout results.
– Abductors: Abductor exercises target the muscles on the outer side of your hips and thighs — primarily the gluteus medius, gluteus minimus, and tensor fasciae latae (TFL). These muscles are responsible for moving your legs away from the midline of your body (hip abduction), stabilizing your pelvis, and improving lower-body balance and posture.
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– Abs: Abdominal (abs) exercises focus on strengthening the core muscles — including the rectus abdominis, obliques, and transverse abdominis. These muscles play a vital role in stabilizing your spine, improving posture, enhancing balance, and supporting almost every movement you perform, from lifting weights to daily activities.
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– Adductors: Adductor exercises target the inner thigh muscles, known collectively as the adductors — including the adductor longus, adductor brevis, adductor magnus, pectineus, and gracilis. These muscles are responsible for bringing your legs toward the midline of your body (hip adduction) and play a crucial role in maintaining hip stability, balance, and lower-body strength.
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– Biceps: Biceps exercises focus on strengthening and shaping the biceps brachii, the prominent muscle on the front of your upper arm responsible for elbow flexion (bending the arm) and forearm rotation (supination). A well-developed biceps not only enhances arm aesthetics but also contributes to functional strength for everyday tasks and upper-body lifts.
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– Calves: Calf exercises target the muscles on the back of your lower legs — primarily the gastrocnemius and soleus. These muscles are responsible for plantar flexion (pointing your toes downward) and play a vital role in walking, running, jumping, and overall lower-body power and stability.
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– Chest: Chest exercises focus on developing the pectoralis major and pectoralis minor — the primary muscles of the chest responsible for pushing movements, such as pressing or hugging actions. A strong, well-defined chest enhances upper-body power, posture, and overall aesthetics.
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– Forearms: Forearm exercises target the muscles of the lower arm, including the flexors, extensors, and brachioradialis. These muscles control grip strength, wrist movement, and forearm rotation, making them essential for both functional strength and athletic performance.
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– Glutes: Glute exercises target the gluteal muscles — the gluteus maximus, gluteus medius, and gluteus minimus — which are the powerhouse muscles of the lower body. They’re responsible for hip extension, abduction, and rotation, playing a key role in posture, balance, and overall athletic performance.
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– Hamstrings: Hamstring exercises target the muscles located at the back of your thighs — the biceps femoris, semitendinosus, and semimembranosus. These muscles are responsible for knee flexion (bending the knee) and hip extension (moving the thigh backward), making them crucial for strength, speed, and stability.
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– Hip Flexors: Hip flexor exercises focus on strengthening the muscles at the front of your hips — primarily the iliopsoas (psoas major and iliacus), rectus femoris, and sartorius. These muscles are responsible for lifting the thigh toward the torso and play a key role in walking, running, and stabilizing the pelvis during movement.
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– IT Band: The iliotibial (IT) band is a thick band of connective tissue running along the outside of the thigh from the hip to just below the knee. While it’s not a muscle itself, the IT band works closely with surrounding muscles like the tensor fasciae latae (TFL) and gluteus maximus to stabilize the knee and hip during movement.
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– Lats: Lat exercises focus on the latissimus dorsi, the large, flat muscles that stretch across your back from the shoulders down to the lower spine. These muscles are key players in pulling movements, responsible for shoulder extension, adduction, and internal rotation.
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– Lower Back: Lower back exercises target the muscles that support and stabilize the lumbar spine, including the erector spinae, multifidus, and quadratus lumborum. These muscles play a critical role in maintaining posture, enabling spinal extension, rotation, and flexion, and protecting the spine during movement.
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– Upper Back: Upper back exercises focus on strengthening the muscles around the shoulders and upper spine, including the trapezius, rhomboids, teres major, and the upper portion of the latissimus dorsi. These muscles are essential for scapular stability, posture, and pulling movements.
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– Neck: Neck exercises target the muscles that support and move your cervical spine, including the sternocleidomastoid, trapezius, levator scapulae, and deep neck flexors. These muscles control head movement, maintain posture, and protect the spinal cord.
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– Obliques: Oblique exercises target the muscles on the sides of your abdomen — the external and internal obliques. These muscles are responsible for rotating and bending the torso, as well as helping stabilize the core during movement.
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– Palmar Fascia: The palmar fascia is a thick, fibrous layer of connective tissue located in the palm of your hand. It plays a crucial role in protecting underlying muscles, nerves, and blood vessels, while also helping to maintain the hand’s structure and grip strength.
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– Plantar Fascia: The plantar fascia is a thick band of connective tissue that runs along the bottom of your foot, connecting the heel bone to the toes. It provides crucial support for the foot’s arch and helps absorb shock during walking, running, and jumping.
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– Quads: Quadriceps exercises target the large muscle group at the front of your thighs, consisting of four muscles: the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. These muscles are responsible for knee extension (straightening the leg) and play a key role in walking, running, jumping, and squatting.
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– Shoulders: Shoulder exercises target the deltoid muscles — the anterior (front), medial (side), and posterior (rear) heads — along with supporting muscles like the rotator cuff group. These muscles enable a wide range of arm movements, including lifting, rotating, and stabilizing the shoulder joint.
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– Traps: Traps exercises focus on the trapezius muscles, which span the upper back and neck, extending from the base of the skull to the middle of the spine and across the shoulders. These muscles control scapular movement, including shrugging, pulling, and stabilizing the shoulder blades.
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– Triceps: Triceps exercises focus on the triceps brachii, the large muscle on the back of your upper arm responsible for elbow extension—straightening the arm. The triceps play a crucial role in pushing movements and contribute significantly to overall arm strength and size.
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