Exercises assesment
Yes. For Knowt, it will work better if each exercise is a completely independent study note, with no information depending on the previous exercise.
Below is a clean copy/paste format. Copy each exercise into Knowt as its own note/document.
1 — PIN-LOADED LEG PRESS
Client
18–25-year-old female
Goal: Strengthen lower body using machine-based exercises.
What is the exercise?
The pin-loaded leg press is a compound lower-body exercise.
Main muscles
Quadriceps
Gluteals
Hamstrings assist
Main joint actions
Concentric phase:
Knee extension
Hip extension
Eccentric phase:
Knee flexion
Hip flexion
Why was it selected?
The machine provides stability and allows the resistance to be easily adjusted. It strengthens multiple major lower-body muscle groups simultaneously.
Client explanation
“We’re going to perform the leg press. This is a compound lower-body exercise mainly working your quadriceps and glutes.”
Setup
“Sit all the way back into the seat.”
“Keep your back and pelvis against the pad.”
“Place your feet about shoulder-width apart.”
“Keep your knees tracking in the same direction as your toes.”
Movement
“Push through your feet and extend your hips and knees.”
“Stop just before locking your knees.”
“Slowly lower the weight by bending your hips and knees.”
“Only lower as far as you can while keeping your back and pelvis against the pad.”
Short coaching cues
“Knees over toes.”
“Control it down.”
“Push through the whole foot.”
“Back against the pad.”
Modification
Reduce the resistance, adjust the seat position or decrease the range of motion to suit the participant’s strength, anthropometry and experience.
Injury risks
Knee valgus during the movement can increase stress around the knee.
Pelvic movement/lumbar flexion at excessive depth can increase stress on the lower back.
2 — HACK SQUAT
Client
18–25-year-old female
Goal: Strengthen lower body using machine-based exercises.
What is the exercise?
The hack squat is a compound machine-based squat exercise.
Main muscles
Quadriceps
Gluteals
Hamstrings assist
Main joint actions
Concentric:
Knee extension
Hip extension
Eccentric:
Knee flexion
Hip flexion
Why was it selected?
It develops lower-body strength using a supported machine while allowing the participant to practise a squat movement pattern.
Client explanation
“The hack squat is a compound lower-body exercise targeting your quadriceps and glutes.”
Setup
“Place your shoulders firmly underneath the pads.”
“Keep your back against the support.”
“Place your feet around shoulder-width apart.”
“Keep your knees and toes pointing in the same direction.”
Movement
“Slowly bend through your hips and knees.”
“Keep your knees tracking over your toes.”
“Lower yourself to a comfortable depth.”
“Push through your feet and extend your hips and knees to return to the starting position.”
Short coaching cues
“Control the descent.”
“Knees over toes.”
“Drive through your feet.”
“Back against the pad.”
Modification
Use less resistance and a shallower squat depth for an inexperienced participant. Progress depth and resistance as strength and control improve.
Injury risks
Knee valgus can increase stress around the knee.
Losing contact with the back support can increase unwanted lumbar movement.
3 — ARNOLD PRESS
Client
25–30-year-old male
Goal: Strengthen shoulders using free weights.
What is the exercise?
The Arnold press is a compound free-weight shoulder exercise.
Main muscles
Anterior deltoid
Medial deltoid
Triceps
Main joint actions
Concentric:
Shoulder flexion/abduction
Elbow extension
Shoulder rotation occurs during the press
Why was it selected?
It trains the deltoids through a large range of motion while using dumbbells to develop free-weight shoulder strength.
Client explanation
“The Arnold press primarily strengthens your shoulders, with your triceps assisting.”
Setup
“Sit tall with your feet firmly on the floor.”
“Brace your core.”
“Hold the dumbbells around shoulder height.”
“Start with your elbows bent and palms facing towards you.”
Movement
“Press the dumbbells overhead while gradually rotating your palms forwards.”
“Extend your elbows as you press.”
“Finish overhead without arching your lower back.”
“Slowly reverse the movement.”
Short coaching cues
“Brace your core.”
“Smooth rotation.”
“Don’t lean back.”
“Control it down.”
Modification
Use lighter dumbbells and a seated position with back support if the participant cannot maintain trunk position.
Injury risks
Excessive lumbar extension when pressing overhead.
Forcing the shoulder through an uncomfortable rotational range.
4 — DUMBBELL LATERAL RAISE
Client
25–30-year-old male
Goal: Strengthen shoulders using free weights.
What is the exercise?
The dumbbell lateral raise is an isolation shoulder exercise.
Main muscle
Medial deltoid
Main joint action
Concentric:
Shoulder abduction
Eccentric:
Shoulder adduction
Why was it selected?
It directly targets the deltoids and complements the compound Arnold press.
Client explanation
“The lateral raise isolates your shoulders, particularly your medial deltoids.”
Setup
“Stand tall with the dumbbells by your sides.”
“Keep a slight bend in your elbows.”
“Keep your wrists neutral.”
“Brace your core.”
Movement
“Raise your arms out to the sides.”
“Stop at approximately shoulder height.”
“Avoid shrugging your shoulders.”
“Slowly lower the dumbbells.”
Short coaching cues
“No swinging.”
“Lead with your elbows.”
“Shoulders down.”
“Control it back.”
Modification
Reduce the dumbbell weight if the participant needs momentum to complete the movement.
Injury risks
Excessive weight can cause swinging and poor shoulder mechanics.
Excessive internal rotation may cause discomfort in susceptible shoulders.
5 — DUMBBELL CHEST PRESS
Client
30–40-year-old active female
Goal: Strengthen upper body using free weights.
What is the exercise?
The dumbbell chest press is a compound upper-body pushing exercise.
Main muscles
Pectoralis major
Anterior deltoid
Triceps
Main joint actions
Concentric:
Shoulder horizontal adduction
Elbow extension
Eccentric:
Shoulder horizontal abduction
Elbow flexion
Why was it selected?
It strengthens several major upper-body pushing muscles and requires each arm to independently control a dumbbell.
Client explanation
“The dumbbell chest press is a compound pushing exercise working your chest, shoulders and triceps.”
Setup
“Lie back with both feet firmly on the floor.”
“Bring your shoulder blades slightly back and down.”
“Keep your wrists neutral.”
Movement
“Slowly lower the dumbbells towards the sides of your chest.”
“Control the movement through your shoulders and elbows.”
“Press the dumbbells upwards by bringing your arms towards the midline and extending your elbows.”
Short coaching cues
“Control it down.”
“Wrists straight.”
“Press smoothly.”
“Shoulders stable.”
Modification
Use a neutral or semi-neutral grip and reduce the bottom range of motion if the standard position causes shoulder discomfort.
Injury risks
Excessive shoulder range can increase stress on the glenohumeral joint.
Excessive resistance can cause poor wrist position or excessive lumbar extension.
6 — DUMBBELL BENT-OVER ROW
Client
30–40-year-old active female
Goal: Strengthen upper body using free weights.
What is the exercise?
The dumbbell bent-over row is a compound upper-body pulling exercise.
Main muscles
Latissimus dorsi
Rhomboids
Trapezius
Posterior deltoid
Biceps
Main joint actions
Concentric:
Shoulder extension
Elbow flexion
Scapular retraction
Why was it selected?
It provides an upper-body pulling movement to complement the dumbbell chest press and strengthens the back and arms.
Client explanation
“The bent-over row works your lats, upper back, posterior shoulders and biceps.”
Setup
“Place your feet around hip-width apart.”
“Slightly bend your knees.”
“Hinge backwards from your hips.”
“Brace your core and maintain a neutral spine.”
Movement
“Pull the dumbbells towards your lower ribs.”
“Drive your elbows backwards.”
“Bring your shoulder blades towards each other.”
“Slowly lower the dumbbells while keeping your torso still.”
Short coaching cues
“Neutral spine.”
“Elbows back.”
“No jerking.”
“Torso still.”
Modification
Perform a supported single-arm dumbbell row if maintaining the bent-over position causes excessive lower-back fatigue.
Injury risks
Lumbar flexion under load can increase lower-back stress.
Excessive trunk rotation or momentum reduces control.
7 — CHAIR SQUAT / SIT-TO-STAND
Client
40–50-year-old sedentary male
Goal: Strengthen lower body using bodyweight exercises.
What is the exercise?
The chair squat is a bodyweight compound lower-body exercise.
Main muscles
Quadriceps
Gluteals
Main joint actions
Concentric:
Knee extension
Hip extension
Why was it selected?
It is a simple bodyweight exercise that develops lower-body strength using a movement directly related to everyday activities.
Client explanation
“The sit-to-stand strengthens your quadriceps and glutes using a movement you already perform every day.”
Setup
“Sit towards the front of the chair.”
“Place your feet about shoulder-width apart.”
“Keep your feet firmly planted.”
Movement
“Lean slightly forwards from your hips.”
“Push through your feet.”
“Extend your hips and knees until standing.”
“Push your hips backwards and slowly lower yourself onto the chair.”
Short coaching cues
“Push through your feet.”
“Stand tall.”
“Knees over toes.”
“Control it down.”
Modification
Use a higher chair or allow the participant to use their hands for assistance.
Injury risks
Knee valgus can increase knee stress.
A sedentary participant with poor balance or strength may lose control if progressed too quickly.
8 — GLUTE BRIDGE
Client
40–50-year-old sedentary male
Goal: Strengthen lower body using bodyweight exercises.
What is the exercise?
The glute bridge is a bodyweight hip-extension exercise.
Main muscles
Gluteus maximus
Hamstrings assist
Main joint action
Concentric:
Hip extension
Why was it selected?
It develops posterior lower-body strength without requiring the participant to maintain balance while standing.
Client explanation
“The glute bridge strengthens your hip extensors, particularly your glutes.”
Setup
“Lie on your back.”
“Bend your knees.”
“Place your feet flat on the floor about hip-width apart.”
Movement
“Brace your core and squeeze your glutes.”
“Push through your feet and extend your hips.”
“Stop before you start arching your lower back.”
“Slowly lower yourself back down.”
Short coaching cues
“Squeeze your glutes.”
“Hips up.”
“Ribs controlled.”
“Don’t arch.”
“Slowly down.”
Modification
Reduce the hip-extension range until the participant develops sufficient strength and control.
Injury risks
Excessive lumbar hyperextension can stress the lower back.
Poor positioning may cause excessive hamstring involvement or cramping.
9 — PALLOF PRESS
Client
60–65-year-old
Goal: Improve core strength.
What is the exercise?
The Pallof press is an anti-rotation core exercise.
Main muscles
Abdominal musculature
Obliques
Deep trunk stabilisers
Main function
The trunk musculature works isometrically to resist rotation.
Why was it selected?
It develops trunk stability without requiring repeated spinal flexion and can be easily modified by changing resistance and stance.
Client explanation
“The Pallof press trains your core to resist rotation and maintain a stable trunk.”
Setup
“Stand side-on to the cable.”
“Feet slightly wider than hip-width.”
“Keep a small bend in your knees.”
“Hold the handle against your chest.”
Movement
“Brace your abdominal muscles.”
“Keep your chest and hips facing forwards.”
“Slowly press your hands forwards.”
“Resist the cable trying to rotate you.”
“Slowly return your hands to your chest.”
Short coaching cues
“Brace.”
“Press straight.”
“Don’t rotate.”
“Hips forwards.”
“Control it back.”
Modification
Use lighter resistance and a wider bilateral stance to improve stability.
Injury risks
Excessive resistance can cause uncontrolled trunk rotation or lateral flexion.
An unnecessarily unstable stance can increase balance demands.
10 — BIRD DOG
Client
60–65-year-old
Goal: Improve core strength.
What is the exercise?
The bird dog is a core stability and coordination exercise.
Main muscles
Abdominal musculature
Spinal stabilisers
Gluteals
Shoulder stabilisers
Main joint actions
Hip extension
Contralateral shoulder flexion
Trunk remains relatively isometric/stable
Why was it selected?
It develops trunk stability and coordination while the upper and lower limbs move.
Client explanation
“The bird dog trains your core stability and coordination while your arms and legs are moving.”
Setup
“Start on your hands and knees.”
“Hands underneath your shoulders.”
“Knees underneath your hips.”
“Maintain a neutral spine.”
Movement
“Brace your abdominal muscles.”
“Extend one leg behind you.”
“Reach the opposite arm forwards.”
“Keep your pelvis level and spine still.”
“Slowly return and change sides.”
Short coaching cues
“Brace first.”
“Reach long, not high.”
“Hips level.”
“Don’t arch.”
“Control the return.”
Modification
Move only one limb at a time before progressing to the opposite arm and leg simultaneously.
Injury risks
Excessive leg height can cause lumbar hyperextension.
Poor trunk control can cause pelvic rotation or lateral movement.