The STS Top Four Exercises

Every personal trainer has their favourite exercises and we're no exception. The difference is that our Top Four are used for more than just getting fit...

These four exercises represent four major movements which we make as human beings. By assessing our ability to perform these movements under load we can offer resistances to lift in your gym programme.

The Cable Pulldown

This Upper Body Pull exercise is great for strengthening muscles of the middle back and arms.

Extremely important in correct shoulder function, the Lat Dorsi, Middle to Lower Trapezius and Rhomboid muscles help us to prevent injury and poor shoulder posture.

The Barbell Half Squat

This Lower Body exercise strengthens the thighs, lower back and core.

Using the biggest muscles in the body, the Quadriceps, Hamstrings, Glutes, Core Stabilisers and Erector Spinae are all responsible for getting us from A to B, while also ensuring that gravity doesn't get the better of us with age.

The Barbell Bench Press

This Upper Body Push exercise is used to increase strength of our chest and shoulders.



Mostly used for strengthening the Pecs, Deltoids and Triceps, good performance of this exercise also requires the middle back and lower abdominals to hold good position under load.

The Barbell Deadlift

This Core exercise requires most input from the abdomen, lower back and legs.

Brilliant for strengthening the Errector Spinae, Abdominals, Glutes and Quads, this exercise can help to prevent lower back problems when used with good technique and appropriate weights.

These Top Four Exercises become very familiar to members of The STS Fitness Club. They are used to indicate each member's ability to perform the exercises in their on-line programme. We have strong systems for teaching the exercises and protocols for using them in assessment.