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
Flexor Incline Dumbbell Curls are performed seated against an incline bench with the arms hanging behind or beside the torso. The biceps curl both dumbbells while the bench li...
Read exercise guideThe Floor Glute-Ham Raise is a bodyweight hamstring exercise commonly known as a Nordic hamstring curl. The feet remain anchored while the athlete lowers the torso and thighs...
Read exercise guideThe Barbell Floor Press is a pressing exercise performed inside a rack while lying on the floor. The ground limits how far the upper arms can travel behind the torso. The tric...
Read exercise guideThe Floor Press with Chains combines a shortened pressing range with accommodating resistance. More chain rests on the ground near the bottom, and additional chain rises as th...
Read exercise guideThis version of Flutter Kicks is performed face down on a bench and targets the glutes and hamstrings. It is different from the common floor exercise performed on the back for...
Read exercise guideFoot SMR applies pressure to the plantar surface of the foot using a small roller, ball, or similar object. Although the source lists the calves as the primary muscle, the mov...
Read exercise guideThe Forward Drag with Press combines a sled drag with repeated chest presses. The athlete faces away from the sled, steps forward against its resistance, and presses both hand...
Read exercise guideThe Frankenstein Squat is a front-squat drill performed with both arms extended straight ahead. The bar rests on the shoulder shelf without being held by the hands. This makes...
Read exercise guideThe Freehand Jump Squat is a bodyweight plyometric movement even though its source category is strength. The quadriceps, glutes, hamstrings, and calves produce a vertical jump...
Read exercise guideFrog Hops are forward plyometric jumps performed from a squat. Despite being categorized as stretching in the source, the movement is explosive and trains the quadriceps, glut...
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