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 Star Jump is an explosive bodyweight jump in which the arms and legs spread outward during flight. The quadriceps, glutes, hamstrings, and calves create the jump while the...
Read exercise guideThe Step Mill uses a continuous rotating staircase to create sustained climbing work. The quadriceps perform much of the stepping effort, while the glutes, hamstrings, and cal...
Read exercise guideThe Step-up with Knee Raise combines a controlled step onto a box or bench with a balance-focused knee drive. The glutes provide much of the force needed to stand, while the q...
Read exercise guideThe Stiff Leg Barbell Good Morning is a loaded hip-hinge exercise with the bar supported across the upper back. The lower back is listed as the primary muscle area, while the...
Read exercise guideThe Stiff-Legged Barbell Deadlift is a hamstring-focused hip hinge performed with a barbell. The glutes help extend the hips, while the lower back works to maintain a controll...
Read exercise guideThe Stiff-Legged Dumbbell Deadlift trains the hamstrings through a hip hinge while allowing each hand to hold an independent load. The glutes assist with hip extension, and th...
Read exercise guideThe Stomach Vacuum is an isometric abdominal drill that involves drawing the abdomen inward and maintaining that position while continuing to breathe. It can be practiced stan...
Read exercise guideStraight Bar Bench Mid Rows use a bent-over stance and barbell pull to train the middle back. The lats and biceps assist as the bar moves toward the torso and returns to the s...
Read exercise guideStraight Raises on Incline Bench are performed face down with the torso supported and the bar hanging beneath the bench. The shoulders lift the bar forward while the traps ass...
Read exercise guideThe Straight-Arm Dumbbell Pullover moves one dumbbell through an arc from above the chest toward an overhead position. The chest is listed as the primary muscle group, with th...
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