Exercise library
Pick a muscle group or browse our full library. Every guide breaks down the movement, the muscles targeted, and the setup cues you need to know before adding it to your routine.
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Published guides
The Box Squat is a barbell squat variation that uses a box to set the bottom position. The quadriceps, glutes, hamstrings, adductors, calves, and lower back contribute as you...
Read exercise guideThe Box Squat with Bands combines a box squat with band resistance attached to the bar. The bands become more stretched as you stand, increasing resistance toward the top. The...
Read exercise guideThe Box Squat with Chains combines a controlled squat to a box with chain resistance hanging from the bar. More chain rests on the floor near the bottom, and the load increase...
Read exercise guideBrachialis SMR is a self-massage position for the outer portion of the upper arm. The arm rests against a foam roller while body weight creates pressure through the area near...
Read exercise guideThe Bradford or Rocky Press moves a bar over the head between a front-shoulder and behind-the-head position. The shoulders perform most of the work while the triceps assist. S...
Read exercise guideBurpees combine a squat, plank transition, optional push-up, return to standing, and jump. The quadriceps drive much of the lower-body work, while the chest, shoulders, tricep...
Read exercise guideThe Butt Lift, also called a glute bridge, is a bodyweight hip-extension exercise performed on the floor. The glutes provide the main movement while the hamstrings assist. The...
Read exercise guideButt-Ups are a bodyweight abdominal exercise performed from a forearm plank. The hips rise toward the ceiling as the distance between the ribs and pelvis becomes shorter, then...
Read exercise guideThe Butterfly Machine is a seated chest fly exercise. The arms begin apart and move inward against the machine's resistance. The supported torso reduces the need to balance th...
Read exercise guideThe Cable Alternating Bicep Curl uses two low pulleys so one arm can curl while the other remains extended. The biceps perform the main movement and the forearms control the h...
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