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 Side Hop-Sprint combines repeated lateral hops over a low obstacle with an immediate forward sprint. The quadriceps, calves, hamstrings, abductors, and adductors produce a...
Read exercise guideThe Side Jackknife is a bodyweight abdominal exercise performed from a side-lying position. The abdominals are the listed primary focus, with no secondary muscle group assigne...
Read exercise guideThe Side Lateral Raise trains the shoulders by lifting dumbbells outward from the sides. The standing position allows a natural base but also makes it easier to create momentu...
Read exercise guideSide Laterals to Front Raise combines two shoulder-raise paths within alternating repetitions. The shoulders move the dumbbells while the traps and trunk stabilize the changin...
Read exercise guideSide Leg Raises are described here as dynamic side-to-side leg swings. Moving the leg outward uses the hip abductors, while crossing it inward may create movement through the...
Read exercise guideThe Side-Lying Groin Stretch raises the upper leg and guides it toward the shoulder. The adductors are the primary target, while straightening the knee may add hamstring tensi...
Read exercise guideThe Side Neck Stretch uses a small lateral head tilt to lengthen muscles along one side of the neck. The shoulders remain relaxed and level throughout the position.
Read exercise guideThe Side Standing Long Jump is a two-foot lateral power exercise. The quadriceps, glutes, hamstrings, and calves create the jump and absorb the landing.
Read exercise guideThe Side-to-Side Box Shuffle moves laterally across a low platform while alternating which foot lands on top. The quadriceps, calves, hamstrings, abductors, and adductors cont...
Read exercise guideSide-to-Side Chins are a pull-up variation in which the torso shifts slightly toward alternating hands. The lats, middle back, biceps, forearms, and shoulders support the pull...
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.
