Cross Body Crunch
The cross-body crunch is a bodyweight abdominal exercise performed lying on your back while bringing one shoulder toward the opposite knee. It primarily trains the abs and obliques, with the hip flex…
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Exercise library
Browse exercises with step-by-step instructions, technique tips and demonstrations.
Exercises: 1221
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Medicine Ball One-Arm Overhead Throw
The medicine ball single-arm overhead throw is an explosive throwing drill performed by driving a medicine ball overhead with one arm and releasing it into a clear, appropriate throwing area. It prim…
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Barbell T-Bar Row
The barbell T-bar row is a bent-over pulling exercise performed by rowing the loaded end of an anchored barbell toward the torso. It primarily trains the upper back and lats, while the biceps, forear…
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Cable One-Arm Lat Pulldown
The cable one-arm lat pulldown is a unilateral vertical pulling exercise performed on a high cable station. It primarily targets the latissimus dorsi while also training the biceps and muscles that s…
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Cable One-Arm Seated Row
The cable one-arm seated row is a unilateral pulling exercise performed from a seated position on a cable row station. It primarily trains the latissimus dorsi and upper back while the biceps and for…
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Cable Straight Arm Pushdown
The cable straight-arm pushdown is an isolation exercise performed by extending the shoulders to pull a cable bar down toward the thighs while keeping the elbows nearly straight. It primarily targets…
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Dumbbell Incline Bench Row
The incline bench dumbbell row is a chest-supported pulling exercise performed while lying face down on an incline bench. It primarily trains the upper back and lats, with assistance from the biceps…
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Machine Iso Lateral High Row
The machine iso-lateral high row is a compound pulling exercise performed on a strength machine with independently moving arms. It primarily trains the upper back and lats, while the biceps and rear…
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Superman
The Superman is a prone floor exercise in which you lift the arms, chest, and legs away from the ground. It primarily strengthens the lower back and also engages the glutes and shoulders, supporting…
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Band Squat
The resistance band squat is a lower-body squat performed while standing on a resistance band and holding it at shoulder level. It primarily trains the quadriceps and glutes, with support from the ha…
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Barbell Bulgarian Split Squat
The barbell Bulgarian split squat is a unilateral lower-body strength exercise performed with the rear foot elevated on a bench and a barbell across the upper back. It primarily trains the quadriceps…
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Dumbbell Walking Lunge
The dumbbell walking lunge is a forward-stepping lower-body exercise performed while holding dumbbells at the sides. It primarily trains the quadriceps and glutes while also challenging the calves, b…
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Leg Swing
Leg swings are a dynamic mobility exercise in which one leg moves in a controlled arc while the torso stays stable. They warm up the hips and upper-leg muscles, especially the hip flexors, hamstrings…
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Cable Hip Abduction
Cable hip abduction is an isolation exercise in which you move one leg out to the side against resistance from a low cable. It primarily trains the gluteal muscles, especially the hip abductors, whil…
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Cable Leg Kickback
The cable leg kickback is a hip-extension exercise performed by driving one leg backward against cable resistance. It primarily targets the glutes, with the hamstrings assisting while the trunk and p…
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Hip Abduction
Side-lying hip abduction is a bodyweight exercise in which you lift the top leg outward while lying on your side. It primarily targets the gluteal muscles on the outer hip, especially the gluteus med…
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Incline Lever Row Machine
The incline lever row machine is a chest-supported pulling exercise performed on a selectorized or plate-loaded lever machine. It primarily trains the upper back and lats, with the biceps and rear sh…
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Quadruped T-Spine Rotation
Quadruped T-Spine Rotation is a mobility exercise performed on hands and knees to improve rotation through the thoracic spine. It primarily targets the upper back while the shoulders and core help ma…
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High Knees
High knees are a running-in-place cardio drill in which you alternately drive the knees upward at a brisk rhythm. They elevate heart rate while training hip flexors, quadriceps, calves, glutes, and c…
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Pigeon Stretch
Pigeon Stretch is a floor-based hip stretch in which one leg is bent in front of the body and the other extends behind. It primarily lengthens the glutes and deep hip rotators while also stretching t…
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Sprinter Split Squat
The sprinter split squat is a stationary, unilateral squat performed in a staggered stance with most of the weight on the front leg. It primarily trains the quadriceps and glutes while developing sin…
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Weighted Plank
The weighted plank is an isometric core exercise performed in a forearm plank position with a weight plate placed securely across the upper back. It primarily trains the abdominal muscles while the s…
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Dumbbell Glute Bridge
The dumbbell glute bridge is a floor-based hip-extension exercise performed with a dumbbell resting across the hips. It primarily trains the glutes, with support from the hamstrings and abdominal mus…
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Dumbbell Tricep Extension Supine
The supine dumbbell triceps extension is an isolation exercise performed lying on your back and extending the elbows to raise dumbbells above the body. It primarily trains the triceps, with the forea…
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