Intermediate
Assisted nordic curl
Glutes - Hamstrings - Lumbar
- Begin on your knees on the floor, locking your heels with a low bar or with the help of a partner.
- Allow yourself to fall forward with your back straight relative to your thighs.
- Place your hands on the floor to cushion the fall and give a small push to return to the starting position, using the strength of your quadriceps and glutes.
- Try to make the push with your hands as light as possible so that the exercise is effective.
You may also like
Kettlebell squat
Intermediate
Glutes ∙ Hamstrings ∙ Quadriceps
Single leg back lever
Intermediate
Lumbar ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps
Lumbar isometric crunch
Beginner
Lumbar
Burpees
Beginner
Triceps ∙ Quadriceps ∙ Abs ∙ HipFlexors ∙ LowerChest ∙ Calves ∙ Glutes ∙ Lumbar
Sliding push-ups
Intermediate
Abs ∙ Lumbar ∙ UpperChest ∙ LowerChest ∙ Triceps
Mesías sequence
Advanced
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius