Core

Trunk muscles that flex, rotate, brace, and transfer force. Erectors act as posterior stabilizers during carries and anti-extension work.

Anatomy on this page

Trunk flexion and anti-extension.

Rotation and anti-rotation.

Deep bracing corset.

Posterior chain support for upright posture.

Name	Equipment	Pattern	Difficulty
Cable Woodchop	Cable	Core	Intermediate
Farmer Carry	Dumbbell	Carry	Beginner
Hanging Leg Raise	Bodyweight	Core	Intermediate
Plank	Bodyweight	Core	Beginner

Name	Equipment	Pattern	Difficulty
Back Squat	Barbell	Squat	Intermediate
Bulgarian Split Squat	Dumbbell	Lunge	Intermediate
Goblet Squat	Kettlebell	Squat	Beginner
Hip Thrust	Barbell	Hinge	Intermediate
Kettlebell Swing	Kettlebell	Hinge	Intermediate
Overhead Press	Barbell	Vertical Push	Intermediate
Overhead Triceps Extension	Dumbbell	Isolation	Beginner
Push-Up	Bodyweight	Horizontal Push	Beginner
Walking Lunge	Dumbbell	Lunge	Beginner