Shoulders under pads. Feet shoulder-width on platform, toes slightly out. Disengage safety handles, straighten legs to start.
Lower under control, back flat against pad throughout. Descend until thighs are at or past parallel. Drive through full foot to push back up. No full knee lockout at the top.
Hold DB vertically at chest height, elbows tucked. Feet shoulder-width, toes out 15–30 degrees.
Sit back and down, chest tall, DB close to chest. Elbows track inside knees at the bottom. Drive floor away on ascent. Stand fully — no hyperextension at the top.
No shallow depth (quarter squats). No heels lifting. Actively push knees out — don't let them cave. No lower back rounding or peeling off the pad.
Upper back against a bench, knees bent, feet flat. Barbell across hip crease (use a pad) or DBs across hips. Feet positioned so shins are roughly vertical when hips are at the top.
Drive through feet, squeeze glutes hard, lift hips toward ceiling. At the top: torso from shoulders to knees forms a straight line parallel to the floor. Squeeze and hold 1 full second. Lower with control — do not drop.
Do NOT hyperextend the lower back at the top — back stays flat, not arched up. Actually squeeze the glutes at the top. Check shin angle — feet too close or too far changes the movement.
Back and head flat against the pad. Feet high on the platform, shoulder-width or wider, toes slightly out.
Lower until knees are at roughly 90 degrees. Do NOT let lower back peel off the pad — if it does, reduce depth. Press back to near full extension.
Never hard lock out the knees under load. If lower back peels off the seat you've gone too deep. Don't use narrow, low foot placement (knee tracking issues).
DB in each hand at sides. Stand tall, feet together.
Step forward into lunge — front shin stays vertical (knee not caving over toes). Lower rear knee toward the floor without slamming. Push off the front foot and bring rear foot forward to step into the next rep. Torso stays upright throughout.
Front knee must not drive past the toes. No excessive forward lean. Don't take steps too short (restricts depth) or too long (loses balance and form).
Balls of feet on the edge of a platform or calf raise machine, heels hanging off.
Lower heels as far below the platform as possible. Pause 1 second at the bottom. Rise as high as possible onto balls of feet. Pause 1 second at top and squeeze hard.
No bouncing through the bottom. No partial range of motion. Don't rush — the pause at the bottom stretch is the whole point.
Multifidus, erector spinae, glutes, deep core
Hands and knees, wrists under shoulders, knees under hips. Neutral spine. Brace your core.
Simultaneously extend right arm forward and left leg backward — both parallel to the floor. Hold 2 full seconds. Zero movement of the torso. Return under control, repeat opposite side.
Hips rotating when the leg extends — keep both hip bones pointing at the floor. No hyperextending the low back. Don't rush.
Transverse abdominis, deep core, hip flexors
Lie on back, arms pointing straight up, knees at 90 degrees, shins parallel to the floor. Lower back PRESSED FLAT to the floor — maintain throughout.
Slowly lower right arm toward the floor behind your head while simultaneously extending left leg toward the floor. Stop just before either touches. Return under control, repeat opposite side.
Lower back must not arch off the floor at any point — that is the entire purpose of this exercise. Don't move too fast. Don't let limbs touch the floor.
Erector spinae, gluteus maximus, hamstrings
Pads just below hip bones so you can hinge freely. Arms crossed or light plate at chest.
Lower upper body toward the floor by hinging at the hips until you feel a good stretch. Drive hips into the pad and squeeze glutes to return. Body forms a straight line at the top — DO NOT hyperextend past this point.
Hyperextending at the top is where disc stress happens — stop at neutral. No rounding the lower back on the descent.
Quadratus lumborum, obliques, lateral spine stabilizers
Lie on side, forearm on floor, elbow under shoulder. Stack or stagger feet. Lift hips so body forms a straight line from head to feet.
Maintain straight line — hips don't sag or pike. Breathe throughout.
Hips sagging is the most common error. Look forward. Don't hold your breath.
Transverse abdominis, obliques, anti-rotation stabilizers
Cable or band at chest height. Stand sideways to the anchor, handle at chest, feet shoulder-width, slight knee bend, core braced.
Press handle straight out in front of your chest until arms are fully extended. Hold 1–2 seconds — resist the cable's pull to rotate your torso. Bring handle back to chest under control. Torso does not move at all.
If the torso rotates toward the cable, you're missing the point — resist that rotation. Don't stand too close. Press directly in front of your sternum.