Lift The Bar

Accessory Movement Guide

Accessory Movement Theory

The Hips Theory

Exercise 1: Hip Extension: Hyperextension (Glute Biased)

Exercise 2: Hip Extension: Hip Thrust

Exercise 3: Hip Extension: Rack Pulls

Exercise 4: Hip Extension: Bulgarian Split Squats

Exercise 5: Hip Extension: Cable Kickback

Exercise 6: Hip Flexion: Supine Hip Flexor Raise

Exercise 7: Hip Flexion: Standing Hip Flexor Raise

Exercise 8: Hip Flexion: Seated Leg Raise

Exercise 9: Hip Abduction: Standing Hip Abduction

Exercise 10: Hip Abduction: Flat Bench Abduction

Exercise 11: Hip Abduction: Incline Bench Abduction

Exercise 12: Hip Adduction: Cable Adduction

Exercise 13: Hip Adduction: Side Lying Leg Adduction

The Knees Theory

Exercise 1: Knee Extension: Cable Standing Leg Extension

Exercise 2: Knee Extension: Cable Leg Extension

Exercise 3: Knee Extension: Leg Extension Machine

Exercise 4: Knee Extension: Goblet Squat

Exercise 5: Knee Extension: Split Squats

Exercise 6: Knee Extension: Anderson (Pin) Squat

Exercise 7: Knee Flexion: Leg Curl Machine

Exercise 8: Knee Flexion: Swiss Ball Hamstring Curl

Exercise 9: Knee Flexion: Cable Lying Hamstring Curl

Exercise 10: Knee Flexion: Calf Raises

The Shoulder Theory

Exercise 1: Shoulder Abduction: Dumbbell Lateral Raise

Exercise 2: Shoulder Abduction: Cable Lateral Raise

Exercise 3: Shoulder Abduction: Leaning Lateral Raise

Exercise 4: Shoulder Horizontal Flexion: Flat Chest press

Exercise 5: Shoulder Horizontal Flexion: Incline Chest Press

Exercise 6: Shoulder Horizontal Flexion: Cable Cuff Flye

Exercise 7: Shoulder Horizontal Extension Dumbbell Rear Delt Flye

Exercise 8: Shoulder Horizontal Extension: Cable Rear Delt Flye

Exercise 9: Shoulder Flexion: Anterior Raise

Exercise 10: Shoulder Vertical Pressing: Shoulder Press

Exercise 11: Shoulder Vertical Pulling: Lat Pulldown

Exercise 12: Shoulder Vertical Pulling: Straight Arm Pulldown

Exercise 13: Shoulder Axial Rotation: External Rotation

Exercise 14: Shoulder Axial Rotation: Internal Rotation

The Spine Theory

Exercise 1: Spine Flexion: Floor Crunch

Exercise 2: Spine Flexion: Reverse Crunch

Exercise 3: Anti Extension: Plank

Exercise 4: Anti Extension: Tabletop Hold

Exercise 5: Anti Extension: Leg Drops

Exercise 6: Anti Extension: Deadbug

Exercise 7: Extension: Arch Cobras

Exercise 8: Extension: Bench Hyperextensions

Exercise 9: Extension: Hyperextension (Spine Bias)

Exercise 10: Anti Flexion: Arch Holds

Exercise 11: Anti Flexion: GHD Extension Holds

Exercise 12: Lateral Flexion: Side Bends

Exercise 13: Lateral Flexion: Hyperextension Side Bends

Exercise 14: Anti Lateral Flexion: Side Plank

Exercise 15: Anti Lateral Flexion: Side Lying Leg Holds

Exercise 16: Anti Lateral Flexion: Suitcase Hold And Walk

Exercise 17: Rotation: Russian Twists

Exercise 18: Rotation: Woodchop

Exercise 19: Rotation: Reverse Russian Twists

Exercise 20: Anti Rotation: Pallof Holds

Exercise 21: Anti Rotation: Pallof Press

Exercise 22: Anti Rotation: Lateral Loaded Deadbug