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 Single-Leg Hop Progression uses a line of cones to guide repeated forward hops on one leg. The quadriceps, calves, hamstrings, abductors, and adductors create and stabiliz...
Read exercise guideThe Single-Leg Lateral Hop moves side to side over a low cone or hurdle while using one leg for every takeoff and landing. The quadriceps, calves, hamstrings, abductors, and a...
Read exercise guideThe Single-Leg Leg Extension isolates knee extension one side at a time. The quadriceps straighten the knee while the machine supports the thigh and torso.
Read exercise guideThe Single-Leg Stride Jump uses one foot on a box to produce an explosive vertical jump while the opposite knee drives upward. The quadriceps, calves, hamstrings, abductors, a...
Read exercise guideSit Squats are repeated partial bodyweight squats despite being categorized as stretching in the source data. The quadriceps, glutes, hamstrings, and hip stabilizers control t...
Read exercise guideThe Sit-Up raises the torso from the floor toward the thighs. The abdominals contribute to trunk flexion while the hip flexors also help complete the larger movement.
Read exercise guideSkating is a balance-based cardio activity that uses repeated lateral pushes. The quadriceps, glutes, hamstrings, calves, abductors, and adductors contribute to propulsion and...
Read exercise guideThe Harness Sled Drag pulls a loaded sled through a strap attached to the torso or waist. The quadriceps, glutes, hamstrings, and calves drive the repeated steps.
Read exercise guideThe Sled Overhead Backward Walk combines an overhead isometric hold with backward sled movement. The shoulders and middle back stabilize the arms while the quadriceps and calv...
Read exercise guideThe Sled Overhead Triceps Extension uses ropes or chains attached to a sled as resistance for elbow extension. The triceps straighten the arms while the stance and shoulders s...
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