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
Running on a treadmill is a cardio exercise performed on a motor-driven belt with adjustable speed and incline. The quadriceps are listed as primary, while the calves, glutes,...
Read exercise guideThe Russian Twist is a seated bodyweight rotation exercise for the abdominals. The lower back and hip flexors also help maintain the leaned-back position.
Read exercise guideThe Sandbag Load combines an awkward-object pickup, carry, and platform load. The quadriceps, glutes, hamstrings, trunk, back, shoulders, arms, and grip all contribute.
Read exercise guideThe Scapular Pull-Up is a small-range hanging exercise that moves the body by depressing and controlling the shoulder blades. The traps, lats, and middle back contribute while...
Read exercise guideScissor Kicks are a dynamic bodyweight abdominal exercise in which the legs alternate between high and low positions. Although categorized as stretching in the source data, th...
Read exercise guideScissor Jumps are plyometric jumping lunges in which the legs switch positions while airborne. The quadriceps, glutes, and hamstrings create the jump and absorb the landing.
Read exercise guideThe Seated Band Hamstring Curl bends the knees against resistance from a low anchor. Band tension increases as the feet move toward the bench, placing progressively more deman...
Read exercise guideThe Seated Barbell Military Press is an overhead pressing exercise for the shoulders and triceps. A supported bench reduces lower-body involvement but does not remove the need...
Read exercise guideThe Seated Barbell Twist rotates the torso while a bar rests across the upper back. The abdominals and obliques control the rotation, but the loaded behind-the-neck setup also...
Read exercise guideThe Seated Bent-Over One-Arm Dumbbell Triceps Extension is a supported triceps kickback. The triceps straighten the elbow while the shoulder and torso hold the upper arm besid...
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