Exercise library

Cable Pull Through

The cable pull-through is a hip-hinge exercise performed facing away from a low cable pulley, pulling the handle forward by extending the hips. It primarily trains the glutes, with meaningful involve…

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Flutter Kick

The prone flutter kick is a bodyweight exercise performed face down while alternating small, controlled leg lifts. It primarily trains the glutes and also challenges the hamstrings, lower back, and t…

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Glute Stretch

The glute stretch is a static mobility exercise that lengthens the muscles of the buttocks and the surrounding hip area. It can support hip mobility, relaxation after training, and comfortable lower-…

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Iron Cross Stretch

The Iron Cross Stretch is a supine rotational stretch performed with the arms extended out to the sides while the knees move gently from side to side. It primarily mobilizes and stretches the lower b…

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Knee to Chest Supine

The supine knee-to-chest stretch is a gentle floor stretch performed while lying on your back and drawing a knee toward your chest. It primarily targets the glutes and lower back while encouraging re…

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Reverse Hyper Flat Bench

The flat bench reverse hyperextension is a bodyweight hip-extension exercise performed face down on a flat bench, with the hips near the edge and the legs moving behind the body. It primarily trains…

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Single-Leg Glute Bridge

The single-leg glute bridge is a unilateral bodyweight hip-extension exercise performed lying on your back. It primarily targets the glutes while also training the hamstrings, core, and hip stability…

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Single-Leg Kickback

The single-leg glute kickback is a bodyweight hip-extension exercise performed on hands and knees. It primarily targets the glutes while the hamstrings and core help control the movement and keep the…

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Smith Machine Lunge

The Smith Machine Lunge is a loaded split-stance lunge performed with the bar guided on fixed rails. It primarily trains the quadriceps and glutes while challenging balance, hip control, and lower-bo…

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Stability Ball Hamstring Curl to Bridge

The stability ball hamstring curl to bridge is a floor exercise that combines hip extension with knee flexion while the heels rest on a stability ball. It primarily trains the hamstrings and glutes,…

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Stability Ball Hip Thrust

The Stability Ball Hip Thrust is a bodyweight hip-extension exercise performed with the upper back supported on a stability ball. It primarily trains the glutes while also engaging the hamstrings, th…

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Ankle Circles

Ankle circles are a gentle mobility exercise performed by rotating the foot through a controlled circular range of motion at the ankle. They target the ankle joint and lower-leg muscles, helping impr…

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Band Calf Raise

The resistance band calf raise is a standing ankle-extension exercise performed against band resistance. It primarily trains the calf muscles and supports ankle strength, lower-leg endurance, and con…

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Band Seated Calf Stretch

The Band Seated Calf Stretch is a seated flexibility exercise in which a resistance band gently pulls the toes toward the body. It targets the calf muscles and can help improve ankle range of motion…

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Barbell Rocking Standing Calf Raise

The barbell rocking standing calf raise is a loaded standing calf exercise performed with a barbell across the upper back. You rise onto the balls of the feet and use a small controlled rocking motio…

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Barbell Seated Calf Raise

The barbell seated calf raise is a seated ankle-extension exercise performed with a barbell resting securely across the thighs near the knees. It primarily trains the calves, with particular emphasis…

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Barbell Standing Calf Raise

The barbell standing calf raise is a weighted ankle-extension exercise performed while standing with a barbell supported across the upper back. It primarily trains the calves, especially the gastrocn…

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Bench Calf Stretch

The bench calf stretch is a standing stretch performed with the hands supported on a bench and one leg stepped back. It lengthens the calf muscles, especially the gastrocnemius and soleus, while enco…

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Bodyweight Single-Leg Calf Raise

The bodyweight single-leg calf raise is a unilateral ankle-extension exercise performed by lifting the heel while balancing on one foot. It primarily trains the calves and also develops ankle stabili…

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Box Jump with Single-Leg Stabilization

The box jump with single-leg stabilization is a plyometric drill in which you jump onto a stable box and control the landing on one leg. It primarily trains the quadriceps, glutes, calves, balance, a…

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Cable Calf Raise

The cable calf raise is a standing calf exercise performed against resistance from a low cable pulley, typically attached to a belt around the hips. It primarily trains the calves, especially the gas…

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Cable Single-Leg Calf Raise

The cable single-leg calf raise is a standing ankle-extension exercise performed one leg at a time against cable resistance. It primarily targets the calf muscles, while the foot, ankle, and hip stab…

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Calf Press On Leg Press

The leg press calf press is a seated machine exercise performed by pressing through the balls of the feet while the legs remain nearly straight. It primarily trains the calves, especially the gastroc…

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Calf Raise On A Dumbbell

The calf raise on a dumbbell is a standing calf exercise performed with the balls of the feet elevated on a dumbbell to increase ankle range of motion. It primarily trains the calves and can help bui…

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