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 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...
Read exercise guideWeighted Pull Ups add external resistance to a standard overhand pull-up. The lats provide the main pulling effort, while the biceps and middle back assist as the body rises t...
Read exercise guideThe Weighted Sissy Squat is a supported quadriceps exercise in which the knees and pelvis travel forward as the torso leans back. The calves, glutes, and hamstrings assist wit...
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