Exercise library

Single-Leg Hack Squat

The single-leg hack squat is a unilateral lower-body exercise performed on a hack squat machine. It primarily trains the quadriceps while also challenging the glutes and helping address side-to-side…

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Single-Leg Squat

The single-leg squat is a unilateral lower-body squat performed while balancing on one leg. It primarily trains the quadriceps and glutes while challenging balance, hip control, and ankle stability.…

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Single-Leg Stride Jump

The single-leg stride jump is a forward plyometric drill in which you drive off one foot and land under control on the opposite foot in a running-stride pattern. It develops explosive leg power, coor…

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Sissy Squat

The sissy squat is a bodyweight squat variation that emphasizes the quadriceps by allowing the knees to travel forward while the torso leans back in a controlled line. It also requires balance, ankle…

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Smith Machine Bulgarian Split Squat

The Smith Machine Bulgarian Split Squat is a unilateral lower-body exercise performed with the rear foot elevated on a bench and the bar guided by a Smith machine. It primarily trains the quadriceps…

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Smith Machine Front Squat

The Smith Machine Front Squat is a guided barbell squat performed with the bar resting across the front of the shoulders. It primarily trains the quadriceps and also works the glutes, core, and upper…

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Smith Machine Hack Squat

The Smith Machine Hack Squat is a squat variation performed with the bar positioned behind the body and the feet set slightly forward. It primarily trains the quadriceps while also working the glutes…

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Smith Machine Squat to Bench

The Smith Machine Squat to Bench is a controlled squat performed in a Smith machine, using a bench as a consistent depth target. It primarily trains the quadriceps, with substantial contribution from…

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Smith Machine Zercher Squat

The Smith Machine Zercher Squat is a squat variation performed with the bar resting in the crooks of the elbows. It primarily trains the quadriceps and glutes while demanding upper-back and abdominal…

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Stability Ball Hamstring Contract Relax

This assisted contract-relax stretch uses a stability ball to gently lengthen the hamstrings. You press the heel into the ball without moving it, then relax and gradually increase the stretch. It sup…

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Stability Ball Hip Flexor Stretch

The Stability Ball Hip Flexor Stretch is a kneeling stretch in which the rear shin rests on a stability ball while the front foot is planted on the floor. It targets the hip flexors and front of the…

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Stability Ball Standing Hamstring Stretch

The Stability Ball Standing Hamstring Stretch is a controlled standing stretch performed with one heel supported on a stability ball. It primarily lengthens the hamstrings and can also gently stretch…

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Stability Ball Wall Squat

The stability ball wall squat is a lower-body squat performed with a stability ball between your back and a wall. It primarily trains the quadriceps and glutes while the ball supports a more upright…

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Stability Ball Weighted Wall Squat

The stability ball weighted wall squat is a supported squat performed with a stability ball between your back and a wall while holding external weight. It primarily trains the quadriceps and also wor…

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Standing Hamstring and Calf Stretch

The standing hamstring and calf stretch is a static lower-body stretch performed by hinging forward with the legs straight or softly bent. It primarily lengthens the hamstrings and calves while encou…

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Straddle Stretch

The seated straddle stretch is a flexibility exercise performed while sitting with the legs spread comfortably apart and leaning forward from the hips. It primarily lengthens the inner thighs, hamstr…

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Toe Touch Stretch

The standing toe touch stretch is a forward bend performed from standing to lengthen the hamstrings and calves. It also gently mobilizes the lower back and can support flexibility, recovery, and comf…

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Weight Plate Sissy Squat

The Weight Plate Sissy Squat is a quad-focused squat variation performed while holding a weight plate close to the chest. The knees travel forward as the torso leans back in a controlled manner, crea…

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Weight Plate Squat

The weight plate squat is a loaded squat performed while holding a weight plate securely in front of the chest. It primarily trains the quadriceps and glutes while also challenging the core to keep t…

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Band Hip Lift

The banded hip lift is a glute-focused bridge performed from the floor with a resistance band placed above the knees. Driving the hips upward against the band trains the glutes while the thighs and c…

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Barbell Glute Bridge

The barbell glute bridge is a loaded hip-extension exercise performed from the floor with a barbell across the hips. It primarily trains the glutes, while the hamstrings and core help control the mov…

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Barbell Kneeling Jump Squat

The barbell kneeling jump squat is an advanced plyometric exercise performed by explosively moving from a tall kneeling position into a squat landing while holding a barbell across the upper back. It…

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Barbell Kneeling Squat

The barbell kneeling squat is a lower-body strength exercise performed from a tall-kneeling position with a barbell supported across the upper back. Lowering the hips toward the heels and returning u…

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Barbell Lateral Lunge

The barbell lateral lunge is a compound lower-body exercise in which you step sideways and sit into one hip while carrying a barbell across the upper back. It primarily trains the quadriceps, glutes,…

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