Push-ups are essential calisthenics exercises for bodyweight training. Regular push-ups can be done throughout training but become less effective with progression. Push-ups target deltoids, pectorals, triceps and require significant elbow extension
Hamstring exercises target biceps femoris, semimembranosus, and semitendinosus muscles. Activities like running and walking recruit hamstrings through knee flexion and hip extension. Most exercises can be done at home or gym without equipment
Exercises should be done 2-3 times weekly with 48-hour rest periods. Stretch only until tightness, not pain. Warm up hands before exercise if needed
Quadriceps are four muscles responsible for knee flexion and stability. They are used in various functional movements including walking and running. Strengthening quads can prevent and improve knee pain
Radial deviation moves hand towards thumb side of forearm. Normal range of motion is 15-20 degrees. Main muscles are flexor carpi radialis and extensor carpi radialis. Essential for grasping objects and daily activities
Erector spinae muscles straighten and rotate the back. Works with glutes to maintain stable posture. Runs from sacrum to base of skull along spine. Covered by thoracolumbar fascia in lower regions