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
Frog Sit-Ups are performed with the soles of the feet together and the knees opened outward in a diamond-shaped position. The abdominals curl the shoulders and upper torso thr...
Read exercise guideThe Front Barbell Squat places the bar across the front shoulders using a crossed-arm grip. The quadriceps provide the main effort while the glutes, hamstrings, calves, and tr...
Read exercise guideThe Front Barbell Squat to a Bench adds a consistent depth reference to a cross-arm front squat. The quadriceps remain the primary focus while the glutes, hamstrings, and calv...
Read exercise guideThe Front Box Jump is a two-foot plyometric jump onto a raised platform. The hamstrings are listed as primary, although the quadriceps, glutes, calves, and hamstrings all cont...
Read exercise guideThe Front Cable Raise trains one shoulder at a time using a low pulley positioned behind the body. The working arm lifts forward while the cable provides resistance from the b...
Read exercise guideFront Cone Hops are repeated two-foot jumps over a row of low barriers. The quadriceps, glutes, hamstrings, calves, and hip muscles produce and absorb each jump. The athlete r...
Read exercise guideThe Front Dumbbell Raise lifts one weight at a time in front of the body. The shoulders raise each arm while the opposite dumbbell lowers toward the thigh. Alternating sides c...
Read exercise guideThe Front Incline Dumbbell Raise is performed while leaning against an incline bench. The supported torso reduces the ability to swing the weights and places the shoulders und...
Read exercise guideFront Leg Raises are a dynamic mobility drill performed while holding a stable support. One straight leg swings forward and backward while the standing leg and torso remain co...
Read exercise guideThe Front Plate Raise is a two-handed shoulder exercise performed with a single weight plate. The arms lift the plate from the waist toward shoulder height while the torso rem...
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