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 Cable Sumo Squat uses a low pulley and wide stance to train the quadriceps, glutes, adductors, and hamstrings. The handle remains centered between the legs while the hips...
Read exercise guideCable Woodchoppers are a standing rotational core exercise performed from a high or shoulder-level pulley. Both hands guide the handle diagonally across the body while the abd...
Read exercise guideThe Cable Wrist Curl is a seated forearm exercise performed with a straight bar attached to a low pulley. The forearms rest on the thighs while the palms face upward and the w...
Read exercise guideThe Calf Press is a machine exercise in which the balls of the feet press against a platform while the ankles move through plantar flexion. The calves raise and lower the heel...
Read exercise guideThe Calf Press on the Leg Press Machine uses the sled as resistance while the ankles raise and lower the heels. The calves perform the movement as the legs remain extended wit...
Read exercise guideThe Calf Raise on a Dumbbell places the ball of one foot on a dumbbell handle while a sturdy support provides balance. The calf raises and lowers the heel through an extended...
Read exercise guideBand Calf Raises add elastic resistance to a standing calf raise. The band runs beneath the feet and is held near the shoulders while the calves lift the heels. Band tension i...
Read exercise guideThe Calf Stretch with Elbows Against the Wall is a standing bodyweight stretch performed with both forearms supported. Leaning the body toward the wall moves the ankles forwar...
Read exercise guideThe Calf Stretch with Hands Against the Wall uses a staggered stance to stretch one calf at a time. The rear leg remains extended as the body leans toward the wall. Hand suppo...
Read exercise guideThe Calf-Machine Shoulder Shrug uses the shoulder pads of a standing calf machine to load the traps. Instead of raising the heels, the lifter keeps the legs still and elevates...
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