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
Chest Dips are performed on parallel bars with a slight forward torso lean. The chest provides the main pressing force while the shoulders and triceps assist. The body lowers...
Read exercise guideThe Triceps Dip is a parallel-bar exercise performed with the torso kept relatively upright. The triceps provide the main pressing force while the chest and shoulders assist....
Read exercise guideDonkey Calf Raises are performed on a specialized machine with a padded lever resting across the hips or lower back. The balls of the feet remain on an elevated block while th...
Read exercise guideThe Double Kettlebell Alternating Hang Clean uses two kettlebells moving in opposite directions. One bell rests in the rack position while the other hangs below, and the posit...
Read exercise guideThe Double Kettlebell Jerk moves two kettlebells from the rack position to overhead using a dip and powerful leg drive. The shoulders and triceps stabilize the bells while the...
Read exercise guideThe Double Kettlebell Push Press begins with two kettlebells in the rack position. A short knee dip and leg drive help accelerate the bells before the shoulders and triceps fi...
Read exercise guideThe Double Kettlebell Snatch moves two kettlebells from a backswing to an overhead lockout in one continuous action. The glutes, hamstrings, and quadriceps create the upward f...
Read exercise guideThe Double Kettlebell Windmill is an advanced windmill variation performed with one kettlebell locked overhead and another retrieved from the floor. The abdominals control the...
Read exercise guideThe Double-Leg Butt Kick is a vertical plyometric jump in which both heels tuck toward the glutes while the body is airborne. The quadriceps, glutes, hamstrings, calves, abduc...
Read exercise guideThe Downward Facing Balance is performed face down over an exercise ball with the hands on the floor and the legs lifted behind the body. The glutes and hamstrings help raise...
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