The Smith machine bent-knee good morning, an isolation exercise, targets your gluteus maximus. Movement in the knees should be kept to a minimum.
Tag: adductor magnus
Strengthen the twisting movement pattern of your body using the cable twist, an isolation exercise that targets your internal and external obliques.
Targeting your quadriceps, the jump squat (aka squat jump) is a brilliant compound bodyweight exercise with which you can develop lower-body power.
Targeting your erector spinae, use the flat bench hyperextension only if you do not have access to a hyperextension bench. The range of motion is limited.
Work your hamstrings, glutes, adductor magnus, and erector spinae with the straight-leg cable pull-through, a compound pulling exercise.
Target your hamstrings and obliques using the twisting hip extension, an isolation exercise. Your gluteus maximus and adductor magnus act as synergists.
The twisting cable overhead press is brilliant for developing unilateral upper-body strength, as well as for improving core strength and stability.
The dumbbell one-leg split squat is great for improving your lunge and squat, enhancing your balance, and developing unilateral functional strength.
The twisting hyperextension is a compound bodyweight exercise that targets your erector spinae, hamstrings, and obliques. Your glutes act as synergists.
The cable wood chop is great for strengthening the twisting movement of your torso, as well as improving your torso's ability to resist twisting forces.
Work your gluteus maximus with the smith machine kneeling rear kick. Your adductor magnus and quadriceps act as synergists.
The dumbbell forward-leaning lunge emphasizes glute activation, making it suitable for people who want to avoid excessive quad development.