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.
Browse by area
Training tools
Explore simple tools for planning your calories, setting a goal, and keeping your training on track.
Published guides
The Natural Glute Ham Raise is a Nordic-curl-style bodyweight exercise performed with the ankles secured. The hamstrings control the body as it lowers from the knees and contr...
Read exercise guideThe Neck Press is a guillotine-style bench press in which the bar is lowered toward the neck with the elbows positioned widely. It trains the chest, shoulders, and triceps but...
Read exercise guideNeck SMR uses a handheld roller against the muscles at the back of the neck. Because the cervical area contains sensitive joints, nerves, and blood vessels, pressure should re...
Read exercise guideOblique Crunches lift and rotate the upper torso toward the opposite knee. The abdominal muscles flex the trunk and control the rotational component.
Read exercise guideThis floor variation places the athlete on one side and lifts the upper torso through a short side-crunch motion. The abdominal muscles, particularly the obliques, create and...
Read exercise guideThe Olympic Squat is a high-bar back squat commonly used by weightlifters. The quadriceps provide much of the effort while the glutes, hamstrings, and calves support the deep...
Read exercise guideThe On Your Side Quad Stretch bends the upper knee while the lower leg helps stabilize the torso. Drawing the heel toward the glutes and gently moving the hip forward stretche...
Read exercise guideThe On-Your-Back Quad Stretch uses the edge of a bench or step to let one leg hang while the knee bends. The position stretches the quadriceps and may also affect the hip flex...
Read exercise guideThe One Arm Against Wall stretch uses a wall or doorway to support a bent arm while the torso moves toward it. The position may create a stretch through the lat and side of th...
Read exercise guideDespite its name, the supplied exercise is a towel-assisted one-arm chin-up. One hand grips the bar while the other holds a towel, allowing the athlete to change how much help...
Read exercise guideBuild your routine
Use GMLYFT to organize the exercises you choose, log each working set, and keep the useful details connected to your training history.
Get GMLYFT for $9.99
One-time purchase. No subscription.
No account required to start.
