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 Kneeling Forearm Stretch places the palms on the floor with the fingers pointing toward the knees. Shifting the body backward creates tension through the wrists and the fr...
Read exercise guideThe Kneeling High Pulley Row uses a rope attached above the head. The lats and middle back pull the rope toward the upper chest while the biceps bend the elbows. Kneeling remo...
Read exercise guideThe Kneeling Hip Flexor Stretch places one knee on the floor and the opposite foot in front. Moving the pelvis forward may stretch the hip flexors of the kneeling side and, de...
Read exercise guideThe Kneeling Jump Squat is an advanced explosive drill that moves from a kneeling position to a two-foot squat stance before standing. The glutes and hamstrings create the ini...
Read exercise guideThe Kneeling Single-Arm High Pulley Row pulls one handle down from above the head toward the torso. The lat and middle back move the shoulder and arm while the biceps assist w...
Read exercise guideThe Kneeling Squat is a hip-extension exercise performed from both knees with a barbell across the upper back. The glutes provide the main effort while the hamstrings, abdomin...
Read exercise guideLandmine 180s move the free end of a barbell through a wide arc from one side of the body to the other. The abdominals control rotation while the glutes, lower back, and shoul...
Read exercise guideThe Landmine Linear Jammer is an explosive full-body press. A short squat or dip loads the legs before the hips, knees, ankles, shoulders, and triceps extend together to drive...
Read exercise guideThe Landmine Press moves one end of a barbell upward and forward through the arc created by a landmine attachment. The shoulders provide the main effort while the triceps and...
Read exercise guideThe Landmine Rotation guides the end of a barbell from one side of the body to the other. The abdominals manage the rotational force while the shoulders hold and guide the bar...
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