Exercise library

Bodyweight Side Lunge

The bodyweight side lunge is a lateral lower-body movement in which you shift into one hip while keeping the other leg extended. It primarily trains the quadriceps and glutes while challenging hip mo…

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Box Jump Multiple Response

The box jump is a plyometric exercise in which you jump from the floor onto a stable raised platform. It primarily develops quadriceps, glutes, calves, explosive leg power, coordination, and controll…

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Box Side to Side Shuffle

The boxer side-to-side shuffle is a continuous lateral footwork drill performed from a light boxing stance. It develops cardiovascular fitness, agility, coordination, and lower-body endurance, primar…

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Box Single-Leg Push-Off

The box single-leg push-off is a unilateral plyometric drill in which you drive forcefully from one foot on a box and land under control. It primarily develops the quadriceps, glutes, and calves whil…

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Dumbbell Bench Squat

The dumbbell bench squat is a controlled squat in which you lower to a bench while holding dumbbells at your sides. It primarily trains the quadriceps and glutes, while the trunk helps maintain a sta…

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Dumbbell Decline Bench Lunge

The dumbbell decline bench lunge is a unilateral lower-body exercise performed with the rear foot supported on a decline bench. It primarily trains the quadriceps and glutes while challenging balance…

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Dumbbell Hamstring Curl

The dumbbell hamstring curl is a prone leg-curl variation performed by holding a dumbbell securely between the feet and bending the knees. It primarily trains the hamstrings, with the calves assistin…

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Dumbbell Iron Cross

The Dumbbell Iron Cross is a standing isometric hold performed with the arms extended out to the sides at shoulder height while holding dumbbells. It primarily challenges the deltoids and also requir…

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Dumbbell Jump Squat

The dumbbell jump squat is a loaded plyometric lower-body exercise that combines a squat with an explosive vertical jump. It primarily trains the quadriceps, glutes, and calves while developing lower…

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Dumbbell Lateral Lunge with Bicep Curl

The dumbbell lateral lunge with bicep curl combines a side lunge with a standing dumbbell curl. It primarily trains the quadriceps and glutes while adding focused work for the biceps, supporting lowe…

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Dumbbell Single-Leg Bench Squat

The dumbbell single-leg bench squat is a unilateral lower-body exercise performed by lowering toward a bench and standing back up on one leg while holding dumbbells. It primarily trains the quadricep…

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Dumbbell Single-Leg Squat

The dumbbell single-leg squat is a unilateral lower-body exercise performed by squatting on one leg while holding a dumbbell. It primarily trains the quadriceps and glutes while challenging balance,…

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Dumbbell Split Jump

The dumbbell split jump is a plyometric lunge in which you hold dumbbells while jumping and switching the lead leg in the air. It primarily trains the quadriceps, glutes, and calves while developing…

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Dumbbell Step-Up

The dumbbell step-up is a unilateral lower-body exercise performed by stepping onto a stable bench or platform while holding dumbbells. It primarily trains the quadriceps and glutes, with support fro…

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Dumbbell Wall Squat

The dumbbell wall squat is a supported squat performed with the back against a wall while holding a dumbbell close to the chest. It primarily trains the quadriceps and glutes, with the core helping m…

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Forward Step-Up

The forward step-up is a unilateral lower-body exercise in which you step forward onto an elevated platform and drive through the lead leg to stand tall. It primarily trains the quadriceps and glutes…

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Hack Squat

The machine hack squat is a guided lower-body squat performed on a hack squat machine. It primarily trains the quadriceps, with substantial involvement from the glutes and hamstrings. It supports leg…

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Hack Squat Reverse Position

The reverse position hack squat is performed on a hack squat machine while facing the pad rather than facing away from it. It primarily trains the glutes and thighs through a guided squat pattern, wi…

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Hamstring Stretch

The hamstring stretch lengthens the muscles along the back of the thigh using a comfortable, controlled position. It primarily targets the hamstrings and can support flexibility, range of motion, and…

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Kettlebell Dead Clean

The kettlebell dead clean is an explosive hip-hinge movement performed from a dead stop on the floor, bringing the kettlebell into the front-rack position. It primarily trains the hamstrings and glut…

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Hack Squat Narrow Stance

The narrow stance hack squat is a machine-based squat performed with the feet set closer than shoulder width on the platform. It primarily trains the quadriceps while also engaging the glutes and cal…

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Kettlebell One-Arm Clean

The kettlebell one-arm clean moves a kettlebell from a hanging position to the front-rack position using a powerful hip drive. It primarily trains the glutes and legs while challenging the back, shou…

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Kettlebell One-Arm Overhead Squat

The kettlebell one-arm overhead squat is a full-depth squat performed while holding a kettlebell locked out overhead in one hand. It primarily trains the quadriceps, while the glutes, shoulders, and…

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Kettlebell Open Palm Clean

The kettlebell open palm clean is a hip-driven lift that brings a kettlebell from a hanging position to the rack position while receiving it on an open palm. It primarily develops the glutes, hamstri…

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