Exercise Database

💪

A-

Clamshell

🔄 15-20 each side reps 📊 Strong Evidence

Detailed instructions for Clamshell coming soon.

Glute Development Injury Prevention

💪

A

Hip Thrust

🔄 8-12 reps 📊 Strong Evidence

Detailed instructions for Hip Thrust coming soon.

Glute Development

💪

B+

Glute Bridge

🔄 12-15 reps 📊 Moderate Evidence

Detailed instructions for Glute Bridge coming soon.

Back Pain Relief Glute Development

💪

B+

Kettlebell Swing

🔄 10-20 reps 📊 Moderate Evidence

Detailed instructions for Kettlebell Swing coming soon.

Back Pain Relief Glute Development

💪

B

Romanian Deadlift / Hip Hinge Pattern

🔄 8-12 reps 📊 Moderate Evidence

Detailed instructions for Romanian Deadlift / Hip Hinge Pattern coming soon.

Back Pain Relief Glute Development

💪

C+

Cat-Cow (Cat-Camel)

🔄 10-15 cycles reps 📊 Weak Evidence

Detailed instructions for Cat-Cow (Cat-Camel) coming soon.

Back Pain Relief

💪

A

Diaphragmatic Breathing

🔄 5-10 breaths reps 📊 Strong Evidence

Detailed instructions for Diaphragmatic Breathing coming soon.

Back Pain Relief Core Strength

💪

B-

Stomach Vacuum / Abdominal Hollowing (TrA Activation)

🔄 10-15 second holds reps 📊 Limited Evidence

Detailed instructions for Stomach Vacuum / Abdominal Hollowing (TrA Activation) coming soon.

Core Strength

💪

B+

Plank (Prone Bridge)

🔄 Hold 20-60 sec reps 📊 Moderate Evidence

Detailed instructions for Plank (Prone Bridge) coming soon.

Back Pain Relief Core Strength

💪

B-

Dead Bug

🔄 10 each side reps 📊 Limited Evidence

Detailed instructions for Dead Bug coming soon.

Back Pain Relief Core Strength