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 Split Jump is a plyometric movement performed from a lunge stance without switching the lead leg. The quadriceps, glutes, hamstrings, and calves create the jump and absorb...
Read exercise guideThe Split Snatch moves the bar from the floor to an overhead lockout while the lifter receives it in a split stance. The hamstrings are listed as primary, with the legs, hips,...
Read exercise guideThe Split Squat with Dumbbells places the rear foot on a support while the front leg performs most of the lowering and standing. The quadriceps are the primary focus, with the...
Read exercise guideDespite the stretching category, the supplied instructions describe alternating split-squat jumps. The hamstrings are listed as primary, while the quadriceps, glutes, and calv...
Read exercise guideTreadmill Sprint Intervals alternate short periods of fast running with slower walking or jogging recovery. The quadriceps, hamstrings, calves, and glutes contribute to the re...
Read exercise guideThe Squat Jerk uses a short dip and leg drive to send the bar overhead while the lifter moves into a full overhead squat. The quadriceps are primary, with the hips, hamstrings...
Read exercise guideThe Squat with Bands adds tension that increases as the bar rises. The quadriceps are listed as primary, while the glutes, hamstrings, adductors, calves, and lower back also s...
Read exercise guideThe Squat with Chains adds load progressively as more chain links rise from the floor. The quadriceps are primary, while the glutes, hamstrings, adductors, calves, and lower b...
Read exercise guideThe Squat with Plate Movers combines a barbell squat with lateral stepping and moving a plate across the floor. The quadriceps are primary, while the hips, glutes, hamstrings,...
Read exercise guideSquats with Bands use a loop or handled band beneath the feet to increase resistance as the lifter stands. The quadriceps are primary, with the glutes, hamstrings, calves, and...
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