https://stepinsideapp.com/exercises/push-ups/ https://stepinsideapp.com/images/exercises/incline-push-up-poster.webp How to Do Push-Ups Correctly Push-up form step by step, the mistakes that quietly cost you the rep, and the whole progression from incline to decline — each version with its own demo. https://stepinsideapp.com/videos/exercises/incline-push-up.mp4 7 2026-05-26 https://stepinsideapp.com/tr/exercises/push-ups/ https://stepinsideapp.com/images/exercises/incline-push-up-poster.webp Push-Ups (Şınav) Doğru Nasıl Yapılır Adım adım şınav formu, tekrarı sessizce boşa çıkaran hatalar ve eğimliden decline’a kadar tüm basamaklar — her versiyonun kendi gösterimiyle. https://stepinsideapp.com/videos/exercises/incline-push-up.mp4 7 2026-05-26 https://stepinsideapp.com/exercises/squats/ https://stepinsideapp.com/images/exercises/tempo-squat-poster.webp How to Do Squats Correctly Squat form step by step, where the position usually goes wrong, and how many sets and reps to do — with a demo and an easier and harder version. https://stepinsideapp.com/videos/exercises/tempo-squat.mp4 8 2026-05-26 https://stepinsideapp.com/tr/exercises/squats/ https://stepinsideapp.com/images/exercises/tempo-squat-poster.webp Squat Doğru Nasıl Yapılır Adım adım squat formu, pozisyonun genelde nerede bozulduğu ve kaç set kaç tekrar yapman gerektiği — gösterimiyle, kolay ve zor versiyonuyla. https://stepinsideapp.com/videos/exercises/tempo-squat.mp4 8 2026-05-26 https://stepinsideapp.com/exercises/plank/ https://stepinsideapp.com/images/exercises/elbow-plank-poster.webp How to Hold a Plank Correctly Elbow plank form, the two ways the position collapses without you noticing, and how long to hold it at each level — with a demo. https://stepinsideapp.com/videos/exercises/elbow-plank.mp4 5 2026-05-26 https://stepinsideapp.com/tr/exercises/plank/ https://stepinsideapp.com/images/exercises/elbow-plank-poster.webp Plank Doğru Nasıl Yapılır Dirsek plank formu, pozisyonun fark ettirmeden çöktüğü iki nokta ve her seviyede ne kadar kalman gerektiği — gösterimiyle. https://stepinsideapp.com/videos/exercises/elbow-plank.mp4 5 2026-05-26 https://stepinsideapp.com/exercises/glute-bridge/ https://stepinsideapp.com/images/exercises/glute-bridge-poster.webp How to Do the Glute Bridge Correctly Glute bridge form step by step, the mistake that turns it into a lower-back exercise, and how many sets and reps to do — with a demo. https://stepinsideapp.com/videos/exercises/glute-bridge.mp4 5 2026-05-26 https://stepinsideapp.com/tr/exercises/glute-bridge/ https://stepinsideapp.com/images/exercises/glute-bridge-poster.webp Glute Bridge (Kalça Köprüsü) Doğru Nasıl Yapılır Adım adım kalça köprüsü formu, hareketi bel egzersizine çeviren hata ve kaç set kaç tekrar yapman gerektiği — gösterimiyle. https://stepinsideapp.com/videos/exercises/glute-bridge.mp4 5 2026-05-26 https://stepinsideapp.com/exercises/mountain-climbers/ https://stepinsideapp.com/images/exercises/mountain-climber-poster.webp How to Do Mountain Climbers Correctly Mountain climber form, why speed is the thing that breaks it, and how many reps to do at each level — with a demo and an easier version. https://stepinsideapp.com/videos/exercises/mountain-climber.mp4 10 2026-05-26 https://stepinsideapp.com/tr/exercises/mountain-climbers/ https://stepinsideapp.com/images/exercises/mountain-climber-poster.webp Mountain Climbers Doğru Nasıl Yapılır Mountain climber formu, hareketi bozan şeyin neden hız olduğu ve her seviyede kaç tekrar yapman gerektiği — gösterimi ve kolay versiyonuyla. https://stepinsideapp.com/videos/exercises/mountain-climber.mp4 10 2026-05-26 https://stepinsideapp.com/exercises/bicycle-crunch/ https://stepinsideapp.com/images/exercises/bicycle-crunch-poster.webp Bicycle Crunch: How to Do It Correctly Trains rectus abdominis and obliques together, improving rotational core strength. Works Rectus abdominis. Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/bicycle-crunch.mp4 14 2026-05-26 https://stepinsideapp.com/tr/exercises/bicycle-crunch/ https://stepinsideapp.com/images/exercises/bicycle-crunch-poster.webp Bicycle Crunch Nasıl Yapılır Rektus abdominis ve oblikleri aynı anda çalıştırarak rotasyonel kor kuvvetini geliştirir. Rektus abdominis çalışır. Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/bicycle-crunch.mp4 14 2026-05-26 https://stepinsideapp.com/exercises/box-breathing/ https://stepinsideapp.com/images/exercises/box-breathing-poster.webp Box Breathing: How to Do It Correctly Regular practice measurably increases heart rate variability (HRV), a validated objective marker of autonomic nervous… Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/box-breathing.mp4 10 2026-05-26 https://stepinsideapp.com/tr/exercises/box-breathing/ https://stepinsideapp.com/images/exercises/box-breathing-poster.webp Box Breathing Nasıl Yapılır Düzenli uygulama, kalp hızı değişkenliğini (HRV) ölçülebilir biçimde artırır… Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/box-breathing.mp4 10 2026-05-26 https://stepinsideapp.com/exercises/calf-raise/ https://stepinsideapp.com/images/exercises/calf-raise-poster.webp Calf Raise: How to Do It Correctly Consistent training produces measurable increases in gastrocnemius and soleus force output within 8-12 weeks… Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/calf-raise.mp4 6 2026-05-26 https://stepinsideapp.com/tr/exercises/calf-raise/ https://stepinsideapp.com/images/exercises/calf-raise-poster.webp Calf Raise Nasıl Yapılır Düzenli uygulama, gastrocnemius ve soleus kuvvetini 8-12 haftada ölçülebilir biçimde artırır; bu da yürüyüş… Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/calf-raise.mp4 6 2026-05-26 https://stepinsideapp.com/exercises/cat-cow/ https://stepinsideapp.com/images/exercises/cat-cow-poster.webp Cat-Cow: How to Do It Correctly Increases segmental mobility in the lumbar and thoracic spine, measurably expanding the flexion-extension angular range of… Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/cat-cow.mp4 5 2026-05-26 https://stepinsideapp.com/tr/exercises/cat-cow/ https://stepinsideapp.com/images/exercises/cat-cow-poster.webp Cat-Cow Nasıl Yapılır Lomber ve torasik omurgada segmental hareketlilik artar, ölçülebilir olarak fleksiyon-ekstansiyon açısal aralığını… Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/cat-cow.mp4 5 2026-05-26 https://stepinsideapp.com/exercises/chair-dip/ https://stepinsideapp.com/images/exercises/chair-dip-poster.webp Chair Dip: How to Do It Correctly Measurably increases triceps brachii strength, directly transferring to improved performance in all elbow-extension tasks… Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/chair-dip.mp4 5 2026-05-26 https://stepinsideapp.com/tr/exercises/chair-dip/ https://stepinsideapp.com/images/exercises/chair-dip-poster.webp Chair Dip Nasıl Yapılır Triseps brachii kuvvetini artırarak dirsek ekstansiyonu gerektiren hareketlerde (itme, masa başından kalkma)… Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/chair-dip.mp4 5 2026-05-26 https://stepinsideapp.com/exercises/child-pose-breathing/ https://stepinsideapp.com/images/exercises/child-pose-breathing-poster.webp Child Pose Breathing: How to Do It Correctly Posterior thoracic mobility increases measurably — segmental motion between T4-T8 expands… Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/child-pose-breathing.mp4 9 2026-05-26 https://stepinsideapp.com/tr/exercises/child-pose-breathing/ https://stepinsideapp.com/images/exercises/child-pose-breathing-poster.webp Child Pose Breathing Nasıl Yapılır Posterior torasik mobilite artar; T4-T8 vertebralar arasındaki segmental hareket ölçülebilir biçimde genişler ve bu durum… Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/child-pose-breathing.mp4 9 2026-05-26 https://stepinsideapp.com/exercises/dead-bug/ https://stepinsideapp.com/images/exercises/dead-bug-poster.webp Dead Bug: How to Do It Correctly Measurably increases lumbar anti-extension endurance by repeatedly challenging the spine against an extension moment arm. Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/dead-bug.mp4 7 2026-05-26 https://stepinsideapp.com/tr/exercises/dead-bug/ https://stepinsideapp.com/images/exercises/dead-bug-poster.webp Dead Bug Nasıl Yapılır Lumbar omurga üzerindeki ekstansör moment kolunu azaltarak anti-ekstansiyon dayanıklılığını ölçülebilir biçimde artırır. Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/dead-bug.mp4 7 2026-05-26 https://stepinsideapp.com/exercises/decline-push-up/ https://stepinsideapp.com/images/exercises/decline-push-up-poster.webp Decline Push-up: How to Do It Correctly Develops upper-chest and shoulder pressing strength without equipment. Works Anterior deltoid, Triceps brachii. Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/decline-push-up.mp4 9 2026-05-26 https://stepinsideapp.com/tr/exercises/decline-push-up/ https://stepinsideapp.com/images/exercises/decline-push-up-poster.webp Decline Push-up Nasıl Yapılır Üst göğüs ve omuz itiş kuvvetini ekipmansız geliştirir. Pectoralis major üst lifleri, Anterior deltoid çalışır. Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/decline-push-up.mp4 9 2026-05-26 https://stepinsideapp.com/exercises/diamond-push-up/ https://stepinsideapp.com/images/exercises/diamond-push-up-poster.webp Diamond Push-up: How to Do It Correctly Builds measurable triceps strength and improves elbow lockout power for narrow pressing patterns. Works Triceps brachii. Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/diamond-push-up.mp4 10 2026-05-26 https://stepinsideapp.com/tr/exercises/diamond-push-up/ https://stepinsideapp.com/images/exercises/diamond-push-up-poster.webp Diamond Push-up Nasıl Yapılır Triceps kuvvetini ölçülebilir biçimde artırır ve dar itiş paternleri için kilitlenen dirsek gücünü geliştirir. Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/diamond-push-up.mp4 10 2026-05-26 https://stepinsideapp.com/exercises/donkey-kick/ https://stepinsideapp.com/images/exercises/donkey-kick-poster.webp Donkey Kick: How to Do It Correctly Builds gluteus maximus strength and hypertrophy; among bodyweight glute exercises… Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/donkey-kick.mp4 8 2026-05-26 https://stepinsideapp.com/tr/exercises/donkey-kick/ https://stepinsideapp.com/images/exercises/donkey-kick-poster.webp Donkey Kick Nasıl Yapılır Gluteus maximus gücünü ve hipertrofisini geliştirir; bodyweight glute egzersizleri arasında EMG çalışmalarında en yüksek… Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/donkey-kick.mp4 8 2026-05-26 https://stepinsideapp.com/exercises/downward-dog/ https://stepinsideapp.com/images/exercises/downward-dog-poster.webp Downward Dog: How to Do It Correctly Increases hamstring length, which translates to longer stride in running and greater squat depth. Works Hamstrings. Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/downward-dog.mp4 9 2026-05-26 https://stepinsideapp.com/tr/exercises/downward-dog/ https://stepinsideapp.com/images/exercises/downward-dog-poster.webp Downward Dog Nasıl Yapılır Hamstring uzunluğunu artırarak koşu adım uzunluğu ve squat derinliğini iyileştirir. Hamstringler, Deltoidler çalışır. Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/downward-dog.mp4 9 2026-05-26 https://stepinsideapp.com/exercises/glute-bridge-hold/ https://stepinsideapp.com/images/exercises/glute-bridge-hold-poster.webp Glute Bridge Hold: How to Do It Correctly Increases gluteus maximus isometric strength, measurably improving hip extension power output during walking, running… Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/glute-bridge-hold.mp4 5 2026-05-26 https://stepinsideapp.com/tr/exercises/glute-bridge-hold/ https://stepinsideapp.com/images/exercises/glute-bridge-hold-poster.webp Glute Bridge Hold Nasıl Yapılır Gluteus maximus izometrik kuvvetini artırarak yürüyüş ve koşuda kalça ekstansiyon gücünü ölçülebilir biçimde geliştirir. Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/glute-bridge-hold.mp4 5 2026-05-26 https://stepinsideapp.com/exercises/goblet-squat-form/ https://stepinsideapp.com/images/exercises/goblet-squat-form-poster.webp Goblet Squat Form: How to Do It Correctly The goblet squat measurably increases quadriceps strength while simultaneously developing thoracic mobility due to the… Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/goblet-squat-form.mp4 7 2026-05-26 https://stepinsideapp.com/tr/exercises/goblet-squat-form/ https://stepinsideapp.com/images/exercises/goblet-squat-form-poster.webp Goblet Squat Form Nasıl Yapılır Goblet squat, ön yükleme pozisyonu sayesinde torakal mobiliteyi geliştirirken aynı zamanda quadriceps kuvvetini ölçülebilir… Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/goblet-squat-form.mp4 7 2026-05-26 https://stepinsideapp.com/exercises/hip-flexor-stretch/ https://stepinsideapp.com/images/exercises/hip-flexor-stretch-poster.webp Hip Flexor Stretch: How to Do It Correctly Regular practice measurably increases the resting length of a sitting-shortened iliopsoas… Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/hip-flexor-stretch.mp4 5 2026-05-26 https://stepinsideapp.com/tr/exercises/hip-flexor-stretch/ https://stepinsideapp.com/images/exercises/hip-flexor-stretch-poster.webp Hip Flexor Stretch Nasıl Yapılır Düzenli uygulama, oturma kaynaklı kısalan iliopsoas kasının dinlenme uzunluğunu artırarak adım açıklığını (stride length)… Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/hip-flexor-stretch.mp4 5 2026-05-26 https://stepinsideapp.com/exercises/hollow-hold/ https://stepinsideapp.com/images/exercises/hollow-hold-poster.webp Hollow Hold: How to Do It Correctly Corrects anterior pelvic tilt by reducing passive loading on lumbar extensor musculature and rebuilding… Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/hollow-hold.mp4 10 2026-05-26 https://stepinsideapp.com/tr/exercises/hollow-hold/ https://stepinsideapp.com/images/exercises/hollow-hold-poster.webp Hollow Hold Nasıl Yapılır Lumbar omurga üzerindeki spinal ekstansör kaslarının pasif yükünü azaltarak anterior pelvik tilt'i düzeltir ve dik duruş… Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/hollow-hold.mp4 10 2026-05-26 https://stepinsideapp.com/exercises/incline-push-up/ https://stepinsideapp.com/images/exercises/incline-push-up-poster.webp Incline Push-up: How to Do It Correctly Raising the hands takes a share of your bodyweight out of the press, which is exactly what makes this the version to own… Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/incline-push-up.mp4 7 2026-05-26 https://stepinsideapp.com/tr/exercises/incline-push-up/ https://stepinsideapp.com/images/exercises/incline-push-up-poster.webp Incline Push-up Nasıl Yapılır Eller yükseldikçe itilen vücut ağırlığı payı azalır; bu hareketi standart şınavdan önce sahiplenilecek basamak yapan da tam… Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/incline-push-up.mp4 7 2026-05-26 https://stepinsideapp.com/exercises/jumping-jack/ https://stepinsideapp.com/images/exercises/jumping-jack-poster.webp Jumping Jack: How to Do It Correctly Reaching 8–10 METs per minute, it rapidly elevates heart rate and sustained 10-minute bouts have been associated with up… Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/jumping-jack.mp4 4 2026-05-26 https://stepinsideapp.com/tr/exercises/jumping-jack/ https://stepinsideapp.com/images/exercises/jumping-jack-poster.webp Jumping Jack Nasıl Yapılır Dakikada 8–10 METs ürettiği için kısa sürede yüksek kalp hızına ulaşmayı sağlar… Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/jumping-jack.mp4 4 2026-05-26 https://stepinsideapp.com/exercises/knee-push-up/ https://stepinsideapp.com/images/exercises/knee-push-up-poster.webp Knee Push-up: How to Do It Correctly Develops upper-body pushing strength with direct functional carryover to daily pushing tasks such as opening doors or… Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/knee-push-up.mp4 6 2026-05-26 https://stepinsideapp.com/tr/exercises/knee-push-up/ https://stepinsideapp.com/images/exercises/knee-push-up-poster.webp Knee Push-up Nasıl Yapılır Üst ekstremite itme gücünü geliştirerek günlük hayattaki itme hareketlerine (kapı açma, nesne öteleme)… Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/knee-push-up.mp4 6 2026-05-26 https://stepinsideapp.com/exercises/leg-raise/ https://stepinsideapp.com/images/exercises/leg-raise-poster.webp Leg Raise: How to Do It Correctly Builds hip-flexor strength that transfers directly to running stride frequency, climbing… Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/leg-raise.mp4 11 2026-05-26 https://stepinsideapp.com/tr/exercises/leg-raise/ https://stepinsideapp.com/images/exercises/leg-raise-poster.webp Leg Raise Nasıl Yapılır Kalça fleksör gücünü artırır; bu güç koşu adım frekansı, tırmanma ve tekme sporlarındaki diz kaldırma hızına doğrudan… Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/leg-raise.mp4 11 2026-05-26 https://stepinsideapp.com/exercises/meditation-cooldown/ https://stepinsideapp.com/images/exercises/meditation-cooldown-poster.webp Meditation Cooldown: How to Do It Correctly Regular practice produces measurable increases in heart rate variability (HRV)… Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/meditation-cooldown.mp4 9 2026-05-26 https://stepinsideapp.com/tr/exercises/meditation-cooldown/ https://stepinsideapp.com/images/exercises/meditation-cooldown-poster.webp Meditation Cooldown Nasıl Yapılır Düzenli uygulama kalp atış hızı değişkenliğini (HRV) ölçülebilir biçimde artırır… Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/meditation-cooldown.mp4 9 2026-05-26 https://stepinsideapp.com/exercises/pike-push-up/ https://stepinsideapp.com/images/exercises/pike-push-up-poster.webp Pike Push-up: How to Do It Correctly The pike push-up measurably develops shoulder pressing strength by targeting the anterior and lateral deltoid with only… Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/pike-push-up.mp4 6 2026-05-26 https://stepinsideapp.com/tr/exercises/pike-push-up/ https://stepinsideapp.com/images/exercises/pike-push-up-poster.webp Pike Push-up Nasıl Yapılır Pike şınavı, anterior ve lateral deltoid kaslarını yalnızca gövde ağırlığıyla hedef alarak omuz pres kuvvetini ölçülebilir… Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/pike-push-up.mp4 6 2026-05-26 https://stepinsideapp.com/exercises/power-march/ https://stepinsideapp.com/images/exercises/power-march-poster.webp Power March: How to Do It Correctly Power March measurably elevates heart rate to 110–150 bpm per minute, building cardiovascular capacity. Works Iliopsoas. Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/power-march.mp4 4 2026-05-26 https://stepinsideapp.com/tr/exercises/power-march/ https://stepinsideapp.com/images/exercises/power-march-poster.webp Power March Nasıl Yapılır Power March, ölçülebilir olarak dakikada kalp atışını 110-150 bpm aralığına taşıyarak kardiyovasküler kapasiteyi artırır. Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/power-march.mp4 4 2026-05-26 https://stepinsideapp.com/exercises/reverse-lunge/ https://stepinsideapp.com/images/exercises/reverse-lunge-poster.webp Reverse Lunge: How to Do It Correctly The reverse lunge generates measurably lower anterior shear force at the front knee compared to a forward lunge… Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/reverse-lunge.mp4 7 2026-05-26 https://stepinsideapp.com/tr/exercises/reverse-lunge/ https://stepinsideapp.com/images/exercises/reverse-lunge-poster.webp Reverse Lunge Nasıl Yapılır Ters lunge, ileri lunge'a kıyasla ön dizde daha az makaslama kuvveti üretir… Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/reverse-lunge.mp4 7 2026-05-26 https://stepinsideapp.com/exercises/seated-forward-fold/ https://stepinsideapp.com/images/exercises/seated-forward-fold-poster.webp Seated Forward Fold: How to Do It Correctly Regular practice increases passive hamstring length, measurably improving hip flexion range during sit-to-stand transitions… Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/seated-forward-fold.mp4 10 2026-05-26 https://stepinsideapp.com/tr/exercises/seated-forward-fold/ https://stepinsideapp.com/images/exercises/seated-forward-fold-poster.webp Seated Forward Fold Nasıl Yapılır Düzenli uygulama hamstring pasif uzunluğunu artırarak oturma oturağından kalkma… Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/seated-forward-fold.mp4 10 2026-05-26 https://stepinsideapp.com/exercises/seated-knee-tuck/ https://stepinsideapp.com/images/exercises/seated-knee-tuck-poster.webp Seated Knee Tuck: How to Do It Correctly Develops lower-abdominal and hip-flexor endurance. Works Rectus abdominis, Iliopsoas, Rectus femoris. Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/seated-knee-tuck.mp4 10 2026-05-26 https://stepinsideapp.com/tr/exercises/seated-knee-tuck/ https://stepinsideapp.com/images/exercises/seated-knee-tuck-poster.webp Seated Knee Tuck Nasıl Yapılır Alt karın ve kalça fleksör dayanıklılığını geliştirir. Rektus abdominis, İliopsoas, Rektus femoris çalışır. Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/seated-knee-tuck.mp4 10 2026-05-26 https://stepinsideapp.com/exercises/shoulder-tap-plank/ https://stepinsideapp.com/images/exercises/shoulder-tap-plank-poster.webp Shoulder Tap Plank: How to Do It Correctly The single-arm support phase increases gluteus medius activation by approximately 18–22% compared to a static plank (per… Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/shoulder-tap-plank.mp4 7 2026-05-26 https://stepinsideapp.com/tr/exercises/shoulder-tap-plank/ https://stepinsideapp.com/images/exercises/shoulder-tap-plank-poster.webp Shoulder Tap Plank Nasıl Yapılır Tek taraflı destek fazı, gluteus medius'u frontal düzlemde %18–22 oranında daha fazla aktive eder (statik planka kıyasla… Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/shoulder-tap-plank.mp4 7 2026-05-26 https://stepinsideapp.com/exercises/skater-step/ https://stepinsideapp.com/images/exercises/skater-step-poster.webp Skater Step: How to Do It Correctly Strengthening frontal-plane hip stabilizers measurably reduces pelvic drop during running gait. Works Gluteus maximus. Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/skater-step.mp4 4 2026-05-26 https://stepinsideapp.com/tr/exercises/skater-step/ https://stepinsideapp.com/images/exercises/skater-step-poster.webp Skater Step Nasıl Yapılır Frontal düzlem kalça stabilizasyonu güçlenerek koşu sırasındaki pelvik drop miktarı ölçülebilir biçimde azalır. Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/skater-step.mp4 4 2026-05-26 https://stepinsideapp.com/exercises/split-squat/ https://stepinsideapp.com/images/exercises/split-squat-poster.webp Split Squat: How to Do It Correctly Compared to bilateral squats, the split squat independently activates the quadriceps and gluteus maximus of each leg… Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/split-squat.mp4 6 2026-05-26 https://stepinsideapp.com/tr/exercises/split-squat/ https://stepinsideapp.com/images/exercises/split-squat-poster.webp Split Squat Nasıl Yapılır Bilateral squat ile karşılaştırıldığında, split squat her bacakta bağımsız quadriceps ve gluteus maksimus aktivasyonu… Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/split-squat.mp4 6 2026-05-26 https://stepinsideapp.com/exercises/squat-jack/ https://stepinsideapp.com/images/exercises/squat-jack-poster.webp Squat Jack: How to Do It Correctly Squat jack increases hip abductor strength and dynamic valgus control, directly transferring to lateral… Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/squat-jack.mp4 5 2026-05-26 https://stepinsideapp.com/tr/exercises/squat-jack/ https://stepinsideapp.com/images/exercises/squat-jack-poster.webp Squat Jack Nasıl Yapılır Squat jack, kalça abdüktör gücünü ve dinamik valgus kontrolünü artırarak çeviklik gerektiren sporlardaki yanal hız… Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/squat-jack.mp4 5 2026-05-26 https://stepinsideapp.com/exercises/step-back-burpee/ https://stepinsideapp.com/images/exercises/step-back-burpee-poster.webp Step-back Burpee: How to Do It Correctly The step-back burpee generates high metabolic stress while avoiding ground-impact shock from uncontrolled jumping… Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/step-back-burpee.mp4 7 2026-05-26 https://stepinsideapp.com/tr/exercises/step-back-burpee/ https://stepinsideapp.com/images/exercises/step-back-burpee-poster.webp Step-back Burpee Nasıl Yapılır Step-back burpee, kontrolsüz sıçrama yaparken oluşan darbelerden kaçınarak yüksek metabolik stres yaratır … Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/step-back-burpee.mp4 7 2026-05-26 https://stepinsideapp.com/exercises/step-up/ https://stepinsideapp.com/images/exercises/step-up-poster.webp Step-up: How to Do It Correctly Develops single-leg strength, knee control, and hip-extension power. Works Quadriceps, Gluteus maximus, Hamstrings. Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/step-up.mp4 8 2026-05-26 https://stepinsideapp.com/tr/exercises/step-up/ https://stepinsideapp.com/images/exercises/step-up-poster.webp Step-up Nasıl Yapılır Tek bacak kuvveti, diz kontrolü ve kalça ekstansiyon gücünü geliştirir. Quadriceps, Gluteus maximus, Hamstringler çalışır. Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/step-up.mp4 8 2026-05-26 https://stepinsideapp.com/exercises/sun-salutation-flow/ https://stepinsideapp.com/images/exercises/sun-salutation-flow-poster.webp Sun Salutation Flow: How to Do It Correctly Increased dynamic shoulder stability and scapular control (transfers to pushing, pulling, throwing mechanics)… Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/sun-salutation-flow.mp4 9 2026-05-26 https://stepinsideapp.com/tr/exercises/sun-salutation-flow/ https://stepinsideapp.com/images/exercises/sun-salutation-flow-poster.webp Sun Salutation Flow Nasıl Yapılır Dinamik omuz stabilitesi ve scapular kontrol artışı (push, pull, throwing mekanikleri transfer)… Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/sun-salutation-flow.mp4 9 2026-05-26 https://stepinsideapp.com/exercises/superman-pull/ https://stepinsideapp.com/images/exercises/superman-pull-poster.webp Superman Pull: How to Do It Correctly Increases thoracic extensor strength, measurably reducing kyphotic postural deviation caused by prolonged desk work. Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/superman-pull.mp4 5 2026-05-26 https://stepinsideapp.com/tr/exercises/superman-pull/ https://stepinsideapp.com/images/exercises/superman-pull-poster.webp Superman Pull Nasıl Yapılır Torakal ekstansör gücünü artırarak masa başı çalışmadan kaynaklanan kifotik postür bozukluğunu azaltır. Trapezius çalışır. Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/superman-pull.mp4 5 2026-05-26 https://stepinsideapp.com/exercises/supine-twist/ https://stepinsideapp.com/images/exercises/supine-twist-poster.webp Supine Twist: How to Do It Correctly Measurably increases thoracic rotational range of motion — consistent practice can expand thoracic rotation by 5-10… Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/supine-twist.mp4 10 2026-05-26 https://stepinsideapp.com/tr/exercises/supine-twist/ https://stepinsideapp.com/images/exercises/supine-twist-poster.webp Supine Twist Nasıl Yapılır Torakal omurganın rotasyon hareket açıklığını ölçülebilir biçimde artırır; düzenli uygulama ile torakal rotasyon 5-10… Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/supine-twist.mp4 10 2026-05-26 https://stepinsideapp.com/exercises/thoracic-rotation/ https://stepinsideapp.com/images/exercises/thoracic-rotation-poster.webp Thoracic Rotation: How to Do It Correctly Increased thoracic rotation range directly supports neutral spine maintenance during loaded squat and deadlift patterns. Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/thoracic-rotation.mp4 5 2026-05-26 https://stepinsideapp.com/tr/exercises/thoracic-rotation/ https://stepinsideapp.com/images/exercises/thoracic-rotation-poster.webp Thoracic Rotation Nasıl Yapılır Torakal rotasyon açıklığı artışı squat ve deadlift sırasında nötral omurga korunmasını doğrudan destekler. Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/thoracic-rotation.mp4 5 2026-05-26 https://stepinsideapp.com/exercises/wall-sit/ https://stepinsideapp.com/images/exercises/wall-sit-poster.webp Wall Sit: How to Do It Correctly Builds quadriceps isometric endurance that directly transfers to functional tasks such as stair climbing, loaded carrying… Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/wall-sit.mp4 7 2026-05-26 https://stepinsideapp.com/tr/exercises/wall-sit/ https://stepinsideapp.com/images/exercises/wall-sit-poster.webp Wall Sit Nasıl Yapılır Quadriceps izometrik dayanıklılığını artırır; bu, merdiven çıkma ve çömelme gibi günlük fonksiyonel hareketlere doğrudan… Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/wall-sit.mp4 7 2026-05-26 https://stepinsideapp.com/exercises/warrior-hold/ https://stepinsideapp.com/images/exercises/warrior-hold-poster.webp Warrior Hold: How to Do It Correctly Increases anterior leg strength and knee stability, improving sprint power output and single-leg balance. Works Quadriceps. Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/warrior-hold.mp4 7 2026-05-26 https://stepinsideapp.com/tr/exercises/warrior-hold/ https://stepinsideapp.com/images/exercises/warrior-hold-poster.webp Warrior Hold Nasıl Yapılır Ön bacak gücü ve diz stabilitesi artar, sprintte güç üretimi iyileşir. Kuadriseps, gluteus maximus çalışır. Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/warrior-hold.mp4 7 2026-05-26 https://stepinsideapp.com/exercises/wide-table-inverted-row/ https://stepinsideapp.com/images/exercises/wide-table-inverted-row-poster.webp Wide Table Inverted Row: How to Do It Correctly Builds no-equipment horizontal pulling strength and balances shoulder loading in push-up-heavy programs. Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/wide-table-inverted-row.mp4 12 2026-05-26 https://stepinsideapp.com/tr/exercises/wide-table-inverted-row/ https://stepinsideapp.com/images/exercises/wide-table-inverted-row-poster.webp Wide Table Inverted Row Nasıl Yapılır Ekipmansız yatay çekiş kuvveti geliştirir ve push-up ağırlıklı programlarda omuz dengesini korur. Latissimus dorsi çalışır. Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/wide-table-inverted-row.mp4 12 2026-05-26 https://stepinsideapp.com/exercises/worlds-greatest-stretch/ https://stepinsideapp.com/images/exercises/worlds-greatest-stretch-poster.webp World's Greatest Stretch: How to Do It Correctly Increases hip flexor mobility, improving kinetic chain movement quality in transitions from sitting to running. Form, mistakes, sets and reps. https://stepinsideapp.com/videos/exercises/worlds-greatest-stretch.mp4 5 2026-05-26 https://stepinsideapp.com/tr/exercises/worlds-greatest-stretch/ https://stepinsideapp.com/images/exercises/worlds-greatest-stretch-poster.webp World's Greatest Stretch Nasıl Yapılır Kalça fleksör esnekliğini arttırarak oturma pozisyonundan koşmaya geçişte kinetik zincir hareket açıklığını iyileştirir. Form, hatalar, set ve tekrar. https://stepinsideapp.com/videos/exercises/worlds-greatest-stretch.mp4 5 2026-05-26