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 Runner's Stretch moves between a low lunge and a hips-back position. The front hamstrings and calf may be stretched as the hips rise, while the back-leg hip flexors may be...
Read exercise guideRunning 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 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.
