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
The Side-Lying Floor Stretch lengthens the upper arm overhead while the body rests on one side. The position primarily targets the lats and may also be felt through the side o...
Read exercise guideThe Single Dumbbell Raise uses both hands to lift one dumbbell in front of the body. The shoulders provide the main movement while the forearms and traps stabilize the weight.
Read exercise guideThe Single-Leg Butt Kick is an advanced plyometric drill performed from one leg. The quadriceps, calves, and hamstrings create the takeoff, heel recovery, and landing control.
Read exercise guideThe Single-Leg Glute Bridge extends one hip while the opposite leg remains lifted. The glutes provide the main movement, with the hamstrings assisting and the trunk keeping th...
Read exercise guideThe Single-Leg Push-Off uses one foot on a box to create an explosive upward jump. The quadriceps, hamstrings, and calves of the elevated leg provide most of the force.
Read exercise guideThe Single-Arm Cable Crossover described here uses two handles but moves one arm at a time. The chest draws each arm toward the midline while the opposite arm holds its positi...
Read exercise guideThe Single-Arm Linear Jammer is an explosive landmine press that uses leg and hip drive. The shoulders, chest, and triceps transfer the lower-body force into the angled bar pa...
Read exercise guideThe Single-Arm Push-Up is an advanced unilateral pressing exercise. The chest, shoulder, and triceps of the working side press the body while the trunk resists rotation.
Read exercise guideThe Single-Cone Sprint Drill develops quick foot contacts while circling a small target. The quadriceps, calves, glutes, and hamstrings support the repeated acceleration and c...
Read exercise guideDespite its name, the supplied instructions describe a high single-leg step-up rather than a squat. The quadriceps, glutes, and hamstrings raise the body onto the box while a...
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