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.
Browse by area
Published guides
The Peroneals Stretch uses a strap to guide the sole of the foot inward. This position may stretch the fibularis muscles along the outside of the lower leg rather than the lar...
Read exercise guidePeroneals-SMR applies controlled foam-roller pressure to the muscles along the outside of the lower leg. These tissues are distinct from the larger calf muscles behind the shi...
Read exercise guideThe Physioball Hip Bridge places the upper back on an exercise ball while the hips remain unsupported. The glutes and hamstrings extend the hips, and the unstable ball increas...
Read exercise guideThe Pin Press is a bench-press variation that begins from safety pins set inside a power rack. It can train force production from a dead stop or emphasize a selected portion o...
Read exercise guidePiriformis-SMR uses a foam roller beneath one side of the buttocks while the ankle crosses over the opposite knee. The position shifts pressure toward the upper glute and deep...
Read exercise guideThe Plank is a bodyweight strength exercise that holds the torso above the floor using the forearms and toes. The abdominals are the primary muscle group. Instead of completin...
Read exercise guideThe Plate Pinch is an isometric grip exercise in which the fingers and thumb squeeze plates together. The forearm and hand muscles maintain the pinch while the load is held of...
Read exercise guideThe Plate Twist is a weighted Russian-twist variation performed while seated and leaning backward. The abdominals stabilize the torso as the plate moves from side to side.
Read exercise guidePlatform Hamstring Slides use a towel or slider beneath one heel so the hamstrings can bend and straighten the knee against floor friction. The glutes may assist with hip posi...
Read exercise guideThe Plié Dumbbell Squat is a wide-stance squat performed while holding one dumbbell with both hands. The quadriceps and glutes provide much of the effort while the hamstrings,...
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.