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 V-Bar Pullup is a close neutral-grip pull-up variation. The lats provide the main pulling effort, while the biceps, middle back, and shoulders assist as the torso rises to...
Read exercise guideThe V-Squat Machine supports the shoulders and guides the body through an angled squat path. The quadriceps provide the primary effort, while the glutes, hamstrings, and calve...
Read exercise guideThe Vertical Swing is an explosive movement that uses a two-hand dumbbell swing and a vertical jump. The hamstrings provide the primary hip-hinge emphasis, while the glutes, q...
Read exercise guideTreadmill walking provides adjustable indoor cardio through changes in speed and incline. The quadriceps are listed as the primary muscle group, while the calves, glutes, and...
Read exercise guideThe Wall Sit is an isometric lower-body exercise held with the back supported against a wall. The quadriceps provide the primary effort, while the glutes and calves assist wit...
Read exercise guideThe Weighted Ball Hyperextension uses an exercise ball to support the torso while the hips and back move through a controlled extension. The lower back is listed as the primar...
Read exercise guideThe Weighted Ball Side Bend positions one side of the torso over an exercise ball and raises it through a lateral bending motion. The abdominals, particularly the oblique regi...
Read exercise guideThe Weighted Bench Dip adds external resistance to a bench-supported dip. The triceps provide the primary pressing effort, while the chest and shoulders assist as the elbows b...
Read exercise guideWeighted Crunches add external resistance to a short abdominal curl. The abdominals lift the shoulders and upper back while the lower back remains supported by the floor.
Read exercise guideThe Weighted Jump Squat adds light external resistance to an explosive squat jump. The quadriceps provide the primary force, while the glutes, hamstrings, calves, and lower ba...
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