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 Landmine Row is a two-arm rowing exercise performed over the anchored end of a barbell. The middle back and lats pull the weight toward the torso while the biceps assist....
Read exercise guideThe Landmine Squat holds the end of an anchored barbell near the chest while the athlete lowers into a squat. The quadriceps provide the main effort, with the glutes and hamst...
Read exercise guideThe Lat Pulldown is a cable exercise that pulls a bar from overhead toward the upper chest. The lats provide the main effort, while the biceps and middle back assist with elbo...
Read exercise guideThe Lateral Bound is a side-to-side plyometric exercise that pushes off one leg and lands on the other. The glutes, quadriceps, hamstrings, calves, abductors, and adductors wo...
Read exercise guideThe Lateral Box Jump moves upward and sideways onto a box positioned beside the athlete. The glutes, quadriceps, calves, hamstrings, abductors, and adductors produce the jump...
Read exercise guideLateral Cone Hops are repeated sideways jumps over a row of low barriers. The lower-body muscles work together to create lateral force, clear each cone, and absorb the followi...
Read exercise guideThe Band Lateral Raise lifts the arms away from the sides against resistance that increases as the band stretches. The middle portion of the shoulders provides the main effort...
Read exercise guideLatissimus Dorsi SMR places a foam roller beneath the outer upper back near the lat muscle. Body position determines how much pressure reaches the area, making the drill easy...
Read exercise guideLeg Extensions isolate knee extension on a seated machine. The quadriceps straighten the knees while the seat, backrest, and thigh position stabilize the body.
Read exercise guideThis Leg Lift is a standing hip-extension exercise performed while holding a stable support. The glutes move the leg behind the body, and the hamstrings assist. The name is br...
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