Exercise library

Smith Machine Good Morning

The Smith Machine Good Morning is a loaded hip-hinge exercise performed with the bar fixed on a Smith machine. It primarily trains the hamstrings and glutes while the spinal erectors and core help ma…

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Smith Machine One-Arm Row

The Smith Machine One-Arm Row is a unilateral pulling exercise performed by rowing the fixed bar toward the torso. It primarily trains the latissimus dorsi and upper back, with meaningful assistance…

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Smith Machine Shrug

The Smith Machine Shrug is a standing loaded shrug performed with a Smith machine bar. It primarily trains the upper trapezius and supports upper-back and shoulder-girdle strength with a stable, guid…

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Smith Machine Stiff-Leg Deadlift

The Smith Machine Stiff-Leg Deadlift is a hip-hinge exercise performed with mostly straight knees and a bar fixed on vertical rails. It primarily trains the hamstrings and also involves the glutes an…

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Sphinx

Sphinx Pose is a gentle prone backbend performed while resting on the forearms. It emphasizes controlled extension through the lower back while opening the front of the torso and engaging the back, c…

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Spine Stretch

Seated Spine Stretch Forward is a Pilates-style mobility exercise performed by rounding forward through the spine from a tall seated position. It primarily targets the back and trunk, while also stre…

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Stability Ball Back Extension

The stability ball back extension is a bodyweight hip and spinal extension exercise performed face-down over a stability ball. It primarily trains the lower back while also engaging the glutes and ha…

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Stability Ball Back Stretch

The stability ball back stretch is a gentle mobility exercise performed by reclining the upper back over a stability ball. It lengthens the muscles of the back and front of the torso while encouragin…

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Stability Ball Hip Extension

Stability Ball Hip Extension is a bodyweight hip-lifting exercise performed with the heels and lower legs supported on a stability ball. It primarily trains the glutes and hamstrings while requiring…

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Stability Ball Lat Stretch

The Stability Ball Lat Stretch uses a stability ball to lengthen the latissimus dorsi while the arms reach overhead. It also opens the shoulders and sides of the torso, supporting upper-body mobility…

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Stability Ball Low Back Stretch

The Stability Ball Low Back Stretch uses an exercise ball to gently lengthen the lower back while supporting the body. It primarily targets the muscles of the lumbar region and can also encourage rel…

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Stability Ball Shoulder Flexion

Stability Ball Shoulder Flexion is a controlled lying shoulder exercise in which you raise a stability ball from above the thighs to overhead. It primarily trains the front and middle deltoids while…

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Stability Ball Wall Circles

Stability Ball Wall Circles are a shoulder-stability exercise performed by making controlled circles with a stability ball held against a wall. They primarily train the deltoids and the small stabili…

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Stability Ball Weighted Hyperextension

The weighted stability ball hyperextension is a hip-extension exercise performed face down over a stability ball while holding a weight close to the chest. It primarily strengthens the lower back, gl…

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Standing Pelvic Tilt

The standing pelvic tilt is a gentle mobility and body-awareness exercise performed by alternately tucking and releasing the pelvis while standing. It primarily trains abdominal and lower-back contro…

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T-Bar Prone Row

The T-Bar Prone Row is a chest-supported rowing exercise performed face down on a T-bar row machine or chest-supported T-bar setup. It primarily develops the upper back and lats while the biceps assi…

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Machine T-Bar Row

The machine T-bar row is a compound pulling exercise performed on a dedicated strength machine. It primarily trains the upper back and lats, with assistance from the biceps and rear shoulders. It sup…

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Upper Back Stretch

The upper back stretch is a gentle static stretch performed by reaching the arms forward and rounding the upper back slightly. It targets the muscles around the shoulder blades and upper back, while…

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Upward Facing Dog

Upward-Facing Dog is a yoga backbend performed with the hands and tops of the feet on the floor while the thighs are lifted. It emphasizes spinal extension and strengthens the back, shoulders, and ar…

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V Bar Pull-Up

The V-Bar Pull-Up is a close neutral-grip vertical pulling exercise performed using a V-shaped handle suspended from a pull-up bar. It primarily trains the lats and upper back, with substantial assis…

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Weight Plate One-Arm Shrug

The Weight Plate One-Arm Shrug is a unilateral shoulder-elevation exercise performed while holding a weight plate at one side. It primarily trains the upper trapezius, with the forearm working to mai…

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Weight Plate Shrug

The weight plate shrug is a standing resistance exercise in which you elevate your shoulders while holding weight plates at your sides. It primarily trains the upper trapezius, with the forearms assi…

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Barbell Wrist Curl Palms Down

The barbell reverse wrist curl is an isolation exercise performed with an overhand, palms-down grip. It primarily trains the forearm wrist extensors and can support forearm strength, grip control, an…

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Barbell Wrist Curl Palms Up

The barbell wrist curl palms up is an isolation exercise performed with the forearms supported and the palms facing upward. It primarily trains the wrist flexors in the forearms, improving forearm st…

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