Exercise library
Browse by muscle group, search by exercise name or movement, or explore the full library. Every guide covers the movement, muscles targeted, and setup cues to know before adding it to your routine.
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Published guides
The Middle Back Stretch is a standing trunk rotation performed with the feet planted. The movement may be felt through the middle back, lats, abdominals, and lower back depend...
Read exercise guideThe Mixed Grip Chin combines one overhand grip with one underhand grip on a pull-up bar. The lats, middle back, and biceps pull the body upward, but each arm begins in a diffe...
Read exercise guideThe Monster Walk is a band exercise for the hip abductors performed with short forward and backward steps. Bands around the ankles and knees create outward resistance througho...
Read exercise guideMountain Climbers alternate the knees toward the torso from a push-up position. The quadriceps and hamstrings cycle the legs, while the chest, shoulders, and trunk support the...
Read exercise guideThe Moving Claw Series is a running-mechanics drill that combines heel recovery, forward leg cycling, active ground contact, and rapid arm action. The hamstrings, quadriceps,...
Read exercise guideThe Muscle Snatch is an Olympic lifting drill that moves a wide-grip barbell from the thighs to overhead without rebending the knees to receive it. The legs and hips accelerat...
Read exercise guideThe ring Muscle-Up combines a pull-up, a transition over the rings, and a dip. The lats, middle back, biceps, shoulders, triceps, forearms, traps, and abdominals all contribut...
Read exercise guideThe Narrow Stance Hack Squat uses a closer foot position on a supported squat machine. The quadriceps provide the main effort, while the glutes, hamstrings, and calves assist.
Read exercise guideThe Narrow Stance Leg Press uses a closer foot position to emphasize a knee-dominant pressing pattern. The quadriceps provide the main effort, with the glutes, hamstrings, and...
Read exercise guideThe Narrow Stance Squat uses a closer-than-usual foot position beneath a barbell. The quadriceps provide the main effort, while the glutes, hamstrings, calves, and lower back...
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