Published guides
The Olympic Squat is a high-bar back squat commonly used by weightlifters. The quadriceps provide much of the effort while the glutes, hamstrings, and calves support the deep...
Read exercise guideThe On Your Side Quad Stretch bends the upper knee while the lower leg helps stabilize the torso. Drawing the heel toward the glutes and gently moving the hip forward stretche...
Read exercise guideThe On-Your-Back Quad Stretch uses the edge of a bench or step to let one leg hang while the knee bends. The position stretches the quadriceps and may also affect the hip flex...
Read exercise guideThe One Half Locust is a prone mobility position that combines a bent-knee quadriceps stretch with an active lift of the chest and thigh. It may also affect the hip flexors, c...
Read exercise guideThe supplied One Leg Barbell Squat is a rear-foot-elevated split squat performed with a bar across the upper back. The quadriceps and glutes provide most of the effort, while...
Read exercise guideThe One-Arm Overhead Kettlebell Squat combines a lower-body squat with unilateral overhead stability. The quadriceps, glutes, and hamstrings move the body while the shoulder a...
Read exercise guideThe One-Arm Side Deadlift is a suitcase-style lift performed while standing beside the center of a barbell. The quadriceps, glutes, and hamstrings raise the load while the abd...
Read exercise guideThe Overhead Squat combines a squat with a wide-grip overhead barbell hold. The quadriceps, glutes, and hamstrings move the lower body while the shoulders, triceps, upper back...
Read exercise guideThe Pendulum Squat Machine guides the body through an arcing squat path while supporting the torso. The quadriceps provide much of the effort, with the glutes, hamstrings, and...
Read exercise guideThe Plié Dumbbell Squat is a wide-stance squat performed while holding one dumbbell with both hands. The quadriceps and glutes provide much of the effort while the hamstrings,...
Read exercise guideBuild your routine
Use GMLYFT to organize the exercises you choose, log each working set, and keep the useful details connected to your training history.