Exercise Library: Proper Form Guides for Strength Training
Miriam Mortimer, Level 3 Certified Personal Trainer with Diploma in Nutrition (as of February 2026)

Please Note: The Mental Health & Wellbeing and Understanding Coeliac Disease sections are NOT reviewed by Miriam Mortimer and fall outside her professional remit. These pages are for informational purposes only.

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EXERCISE LIBRARY

Essential Exercise Library

Master these fundamental movements and you'll have everything you need to build strength, muscle, and confidence. Each exercise includes detailed form cues and common mistakes to avoid.

Key Takeaway: You don't need 50 exercises. Master these essential movements and you'll see incredible results.

Young Japanese man in sportswear doing strength training at a fitness gym

Exercise Categories

Lower Body

Legs & Glutes

Upper Body Push

Chest, Shoulders, Triceps

Upper Body Pull

Back & Biceps

Core

Abs & Stability

Lower Body Exercises

Barbell Back Squat

The king of leg exercises. Builds quadriceps, glutes, hamstrings, and core strength. Essential for overall lower body development.

Target Muscles:

Quadriceps Glutes Hamstrings Core

Step-by-Step:

  1. 1. Position bar on upper traps (not neck), hands wider than shoulders
  2. 2. Unrack bar, step back, feet shoulder-width, toes slightly out
  3. 3. Take deep breath, brace core, push hips back slightly
  4. 4. Lower down by bending knees and hips, keep chest up
  5. 5. Descend until thighs parallel (or below if mobile)
  6. 6. Drive through whole foot to stand, maintain neutral spine

Form Cues

  • • "Sit back into a chair"
  • • "Knees track over toes"
  • • "Chest proud"
  • • "Push floor away"

Common Mistakes

  • • Knees caving inward
  • • Rounding lower back
  • • Heels lifting off floor
  • • Looking up/down excessively

Progression:

Start: Bodyweight → Goblet squat → Front squat → Back squat

Romanian Deadlift (RDL)

The best hamstring and glute builder. Teaches the hip hinge pattern essential for injury prevention and posterior chain development.

Target Muscles:

Hamstrings Glutes Lower Back

Step-by-Step:

  1. 1. Stand holding barbell at hip level, shoulder-width grip
  2. 2. Feet hip-width, slight knee bend, shoulders back
  3. 3. Hinge at hips, push bum back, keep back flat
  4. 4. Lower bar down thighs, feel stretch in hamstrings
  5. 5. Stop at mid-shin or when back starts to round
  6. 6. Drive hips forward, squeeze glutes at top

Form Cues

  • • "Push bum to back wall"
  • • "Drag bar down legs"
  • • "Chest up, proud"
  • • "Squeeze glutes hard at top"

Common Mistakes

  • • Rounding the back
  • • Bending knees too much (squat)
  • • Bar drifting away from body
  • • Not pushing hips back

Rep Range:

8-12 reps for muscle building. Control the eccentric (3 sec down).

Bulgarian Split Squat

The ultimate single-leg exercise. Builds balanced leg strength, challenges stability, and exposes weaknesses between left and right sides.

Target Muscles:

Quadriceps Glutes Balance

Step-by-Step:

  1. 1. Stand 2 feet in front of bench, place rear foot on bench (laces down)
  2. 2. Hold dumbbells at sides or barbell on back, torso upright
  3. 3. Lower down by bending front knee, keep front shin vertical
  4. 4. Descend until front thigh is parallel to ground
  5. 5. Push through front heel to stand, maintain balance
  6. 6. Complete all reps one side before switching

Form Cues

  • • "Stay tall, chest up"
  • • "Front knee over ankle"
  • • "Back leg just for balance"
  • • "Drive through front heel"

Common Mistakes

  • • Leaning forward excessively
  • • Front knee going past toes
  • • Standing too close to bench
  • • Rushing through reps

Tip:

Start with bodyweight to master balance before adding weight.

Upper Body Push Exercises

Barbell Bench Press

The classic chest builder. Develops chest, shoulders, and triceps. One of the "big three" powerlifting movements.

Target Muscles:

Chest Shoulders Triceps

Step-by-Step:

  1. 1. Lie on bench, eyes under bar, feet flat on floor
  2. 2. Grip bar slightly wider than shoulders, retract shoulder blades
  3. 3. Unrack bar, position over mid-chest with straight arms
  4. 4. Lower bar under control to mid-chest, elbows at 45°
  5. 5. Touch chest lightly (don't bounce)
  6. 6. Press bar up explosively, maintain shoulder blade position

Form Cues

  • • "Squeeze shoulder blades"
  • • "Bend the bar"
  • • "Drive feet into ground"
  • • "Push yourself into bench"

Common Mistakes

  • • Flaring elbows out to 90°
  • • Bouncing bar off chest
  • • Lifting hips off bench
  • • Bar path not vertical

Overhead Press (OHP)

The ultimate shoulder builder. Develops overhead strength and stability. Builds strong, rounded shoulders and a powerful core.

Target Muscles:

Shoulders Triceps Core

Step-by-Step:

  1. 1. Bar rests on front shoulders/collar bones, grip just outside shoulders
  2. 2. Feet hip-width, brace core tight, squeeze glutes
  3. 3. Take breath, press bar straight up, move head back slightly
  4. 4. Push bar past face, bring head forward once bar clears
  5. 5. Lock out overhead, bar directly over mid-foot
  6. 6. Lower under control back to starting position

Form Cues

  • • "Tight core, tight glutes"
  • • "Press yourself under bar"
  • • "Elbows slightly forward"
  • • "Shrug shoulders at top"

Common Mistakes

  • • Excessive back arching
  • • Pressing bar forward
  • • Not full lockout overhead
  • • Elbows flaring out wide

Ready to Master These Movements?

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