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 Smith Machine Squat trains the quadriceps, glutes, hamstrings, calves, and lower back through a guided bar path. The machine reduces bar-balance demands but makes stance p...
Read exercise guideThe Smith Machine Stiff-Legged Deadlift trains the hamstrings and glutes while the lower back stabilizes the torso. The fixed bar path provides a consistent vertical reference...
Read exercise guideThe Smith Machine Upright Row trains the traps and shoulders while the biceps and middle back assist. The hands guide the bar upward as the elbows rise outward.
Read exercise guideThe Smith Single-Leg Split Squat is a rear-foot-elevated split squat performed beneath the guided bar. The quadriceps provide the main effort while the glutes, hamstrings, and...
Read exercise guideThe Snatch moves a barbell from the floor to a locked-out overhead position in one continuous lift. The quadriceps, glutes, hamstrings, back, traps, shoulders, and triceps coo...
Read exercise guideThe Snatch Balance begins with the bar behind the neck and uses a short leg drive to move rapidly into an overhead squat. The quadriceps, glutes, hamstrings, shoulders, tricep...
Read exercise guideThe Snatch Deadlift uses the wide snatch grip and starting position to strengthen the first pull. The hamstrings are listed as primary, with the quadriceps, glutes, lower back...
Read exercise guideThe Snatch from Blocks begins with the bar elevated on sturdy pulling blocks rather than on the floor. The quadriceps, glutes, hamstrings, calves, back, traps, shoulders, arms...
Read exercise guideThe Snatch Pull develops the pulling phases of the snatch without requiring an overhead catch. The hamstrings, quadriceps, glutes, calves, lower back, and traps accelerate the...
Read exercise guideThe Snatch Shrug trains the traps using the wide grip and mid-thigh position associated with the snatch. The forearms and shoulders stabilize the bar while the shoulder girdle...
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