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 Barbell Squat to a Bench uses a bench or box behind the lifter as a depth reference. The quadriceps, glutes, hamstrings, calves, and lower back work together as you lower...
Read exercise guideBarbell Step Ups are performed by stepping onto an elevated platform with a bar across the upper back. The quadriceps and glutes drive the body upward, while the hamstrings an...
Read exercise guideThe Barbell Walking Lunge moves forward through alternating split-stance repetitions with a bar across the upper back. The quadriceps, glutes, and hamstrings drive each step,...
Read exercise guideBattling Ropes use two rope ends anchored at a fixed point. Alternating the arms creates repeated waves that travel toward the anchor. The shoulders and forearms perform much...
Read exercise guideBear Crawl Sled Drags combine a forward crawl with resistance from a sled attached behind the body. The quadriceps, glutes, hamstrings, and calves drive the lower body while t...
Read exercise guideThe Behind-Head Chest Stretch is a partner-assisted stretch for the chest and front of the shoulders. You sit upright with your hands behind your head while a partner supports...
Read exercise guideThe Belt Squat Machine loads the lower body through a belt around the hips rather than a bar across the shoulders. The quadriceps perform much of the work, while the glutes, h...
Read exercise guideBench Dips are a bodyweight triceps exercise performed with the hands on a bench behind the torso. The chest and shoulders also assist as the elbows bend and straighten. Foot...
Read exercise guideThe Bench Jump is a plyometric exercise in which you jump completely over a bench or low barrier. The quadriceps, glutes, hamstrings, and calves work together during the takeo...
Read exercise guideThe Powerlifting Bench Press uses a competition-style setup designed to create a stable pressing base. The upper back is retracted against the bench, the feet provide leg driv...
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