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Foundational Exercises

Foundational exercises are some of the most effective exercises there are for developing overall fitness:

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1. Squats​  

  • Primary Target: Quadriceps, Glutes

  • Secondary Target: Hamstrings, Calves, Core (stabilizers), Lower back (erector spinae)

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2. Chest Press​

  • Primary: Pectoralis Major (chest)

  • Secondary: Triceps, Anterior Deltoids (front shoulders), Core (for stabilization on free weights)

3. Romanian Deadlift

  • Primary: Hamstrings, Glutes

  • Secondary: Erector Spinae (lower back), Forearms and grip

4. Lat Pull-downs​

  • Primary: Latissimus Dorsi (lats)

  • Secondary: Biceps, Rear Deltoids, Rhomboids, Trapezius

5. Shoulder Press​

  • Primary: Deltoids (especially anterior and medial heads)

  • Secondary: Triceps, Upper Trapezius, Core (for stabilization)

6. Rows

  • Primary: Rhomboids, Latissimus Dorsi, Trapezius

  • Secondary: Rear Deltoids, Biceps, Erector Spinae (postural support)

7. Plank or Torso Rotations​​

  • Primary: Core — Rectus Abdominis, Transverse Abdominis, Obliques

  • Secondary: Shoulders, Glutes, Lower back (isometric support)

8. Hip Thrusts

  • Primary: Gluteus Maximus

  • Secondary: Hamstrings, Quadriceps (to a lesser extent), Core (stabilization)

Excessory Exercises

Accessory exercises aren't as effective as foundational exercises for overall fitness but are great for strengthening specific muscles:

​1. Skull Crushers (back and front

  • Primary: Triceps Brachii (all three heads)

  • Secondary: Anconeus (small elbow extensor), Forearm stabilizers, Core (stabilization if lying on a bench)

2. Bent over reverse flys (rear delts)

  • Primary: Posterior Deltoids

  • Secondary: Rhomboids, Middle Trapezius, External Rotators of the shoulder, Erector Spinae (postural support)

3. Lateral leg raises 

  • Primary: Gluteus Medius & Minimus (hip abductors)

  • Secondary: Tensor Fasciae Latae (TFL), Core (especially obliques for stability), Quadratus Lumborum (side stabilizer)

4. Curls (thumbs facing ceiling)

  • Primary: Brachioradialis (forearm), Biceps Brachii, Brachialis

  • Secondary: Forearm flexors, Core (if standing)

5. Calf Raises

  • Primary: Gastrocnemius, Soleus (calf muscles)

  • Secondary: Tibialis Posterior (stabilizer), Core (standing variations)

6. Lateral raises

  • Primary: Medial Deltoids

  • Secondary: Anterior & Posterior Deltoids (slight), Upper Trapezius, Supraspinatus (initiates lift)

7. Shoulder Shrug

  • Primary: Upper Trapezius

  • Secondary: Levator Scapulae, Forearm muscles (grip)

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