Strange Exercise Names Explained

Walk into any serious gym and you’ll hear things that sound more like a horror film than a workout:

“Today’s skull crushers nearly killed me.”
“I added donkey kicks and Bulgarian split squats.”
“Finished with some dead bugs.”

These unusual names are memorable, but they can also be confusing. This guide explains what these exercises actually are, how to perform them correctly, and what they are designed to achieve.

Skull Crushers

What it is
A triceps isolation exercise where you lower a weight toward your head, which is how it got its name.

How to do it
Lie flat on a bench
Hold an EZ bar or dumbbells above your chest
Bend your elbows and lower the weight toward your forehead
Stop just before it touches, then extend back up

What it works
Triceps, especially the long head

Why it’s effective
It creates a deep stretch and strong contraction, making it one of the most effective exercises for building arm size and thickness.

Dead Bug

What it is
A core stability exercise performed lying on your back while moving opposite arms and legs.

How to do it
Lie on your back with arms and legs raised
Lower one arm and the opposite leg slowly
Keep your lower back pressed into the floor
Alternate sides

What it works
Deep core muscles and coordination

Why it’s effective
It improves core control and stability, which helps posture and reduces injury risk.

Bulgarian Split Squat

What it is
A single-leg squat with your back foot elevated on a bench.

How to do it
Place one foot behind you on a bench
Keep your front foot planted firmly
Lower into a lunge position
Drive back up through the front leg

What it works
Quads, glutes, and balance

Why it’s effective
It isolates each leg, helps correct imbalances, and builds strength in the lower body.

Donkey Kicks

What it is
A glute-focused movement performed on all fours, mimicking a kicking motion.

How to do it
Start on your hands and knees
Kick one leg upward with your knee bent
Raise your heel toward the ceiling
Squeeze your glutes at the top

What it works
Glutes

Why it’s effective
It is excellent for activating the glutes, especially before heavier leg exercises.

Farmer’s Walk

What it is
A loaded carry exercise where you hold heavy weights and walk.

How to do it
Pick up heavy dumbbells or kettlebells
Stand tall with your shoulders back
Walk slowly and under control
Maintain a tight core

What it works
Grip strength, core, shoulders, and full-body endurance

Why it’s effective

It is one of the most functional exercises, improving real-world strength, posture, and overall conditioning.

Good Mornings

What it is
A hip hinge exercise where you bend forward with a bar on your back, resembling a bowing motion.

How to do it
Place a barbell across your upper back
Keep your legs slightly bent
Push your hips back and lean forward
Lower until your torso is nearly parallel to the floor
Return to standing by driving hips forward

What it works
Hamstrings, glutes, lower back

Why it’s effective
It strengthens the entire posterior chain and improves hip hinge mechanics, which carries over to deadlifts and athletic performance.

Jefferson Curl

What it is
A controlled spinal movement where you roll down one vertebra at a time while holding weight.

How to do it
Stand on a raised surface holding a light weight
Slowly curl your spine downward, segment by segment
Reach toward your toes
Reverse the movement slowly back to standing

What it works
Hamstrings, spinal erectors, flexibility

Why it’s effective
It improves mobility, flexibility, and spinal control when done carefully and progressively.

Hack Squat

What it is
A squat variation performed on a machine or with a barbell behind your legs.

How to do it
Position yourself in a hack squat machine
Place your feet shoulder-width apart
Lower by bending your knees
Push back up through your heels

What it works
Quadriceps primarily

Why it’s effective
It isolates the quads and reduces strain on the lower back compared to traditional squats.

Face Pulls

What it is
A cable exercise where you pull a rope attachment toward your face.

How to do it
Attach a rope to a cable machine at face height
Pull the rope toward your face with elbows high
Squeeze your shoulder blades together
Return slowly

What it works
Rear delts, upper back, rotator cuff

Why it’s effective
It improves posture and shoulder health, especially for those who bench press frequently.

Romanian Deadlift

What it is
A variation of the deadlift focusing on the eccentric lowering phase.

How to do it
Hold a barbell or dumbbells
Keep legs slightly bent
Push hips back while lowering the weight
Keep the weight close to your legs
Return by driving hips forward

What it works
Hamstrings and glutes

Why it’s effective
It builds strength and stretch in the hamstrings, crucial for both size and injury prevention.

Hip Thrust

What it is
A glute exercise where you thrust your hips upward with weight across your lap.

How to do it
Sit with your upper back against a bench
Place a barbell across your hips
Drive your hips upward
Pause and squeeze your glutes at the top
Lower under control

What it works
Glutes

Why it’s effective
One of the most powerful exercises for building glute strength and size.

Suitcase Carry

What it is
A one-sided version of the farmer’s walk.

How to do it
Hold a dumbbell in one hand
Stand upright without leaning
Walk forward steadily
Switch hands after a set distance

What it works
Core, especially obliques, and grip

Why it’s effective
It builds core stability and anti-rotation strength.

Inverted Row

What it is
A bodyweight pulling exercise performed under a bar.

How to do it
Lie under a bar or suspension trainer
Grab the bar with an overhand grip
Pull your chest toward the bar
Lower yourself back down

What it works
Upper back, biceps

Why it’s effective
A great alternative to pull-ups, especially for beginners.

Spider Curl

What it is
A bicep curl performed lying face down on an incline bench.

How to do it
Lie chest-down on an incline bench
Hold dumbbells or a barbell
Let your arms hang straight down
Curl the weight upward
Lower slowly

What it works
Biceps

Why it’s effective
It isolates the biceps and prevents momentum, leading to better muscle activation.

Sissy Squat

What it is
A quad-focused squat where your knees travel forward while your torso leans back.

How to do it
Stand upright holding onto support if needed
Push your knees forward while leaning back
Lower your body under control
Return to standing

What it works
Quadriceps

Why it’s effective
It places constant tension on the quads and is excellent for muscle definition.