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.
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Published guides
The Barbell Squat is a lower-body strength exercise performed with a bar across the upper back. The quadriceps provide much of the effort, while the glutes, hamstrings, calves...
Read exercise guideThe 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...
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