Dumbbell Plie Squat
The dumbbell plié squat is a wide-stance squat performed with the toes turned outward while holding one dumbbell securely in front of the body. It primarily trains the quadriceps and glutes, with ass…
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Exercise library
Browse exercises with step-by-step instructions, technique tips and demonstrations.
Exercises: 1221
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Machine Calf Press
The machine calf press is an isolation exercise performed by pressing through the balls of the feet against a machine platform or resistance pad. It primarily trains the calf muscles, especially the…
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Machine Single-Leg Calf Press
The machine single-leg calf press is an isolation exercise performed by pressing through the ball of one foot against a machine platform. It primarily trains the calves, especially the gastrocnemius…
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Posterior Lower Leg Stretch
The Posterior Lower Leg Stretch is a standing stretch for the calf muscles on the back of the lower leg. It primarily targets the gastrocnemius and soleus while supporting ankle mobility and flexibil…
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Barbell Spider Curl
The barbell spider curl is an isolation biceps exercise performed face-down against an incline bench. The chest-supported position limits body swing and emphasizes controlled elbow flexion, helping d…
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Lymphatic Drainage Exercise
Lymphatic drainage exercise is a gentle bodyweight movement routine that combines relaxed breathing, light mobility, and easy rhythmic muscle contractions. It supports general circulation, comfortabl…
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Machine Rotary Torso
The machine rotary torso is a seated rotational strength exercise performed against machine resistance. It primarily trains the obliques, with the abdominal wall helping stabilize the torso and pelvi…
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Machine Converging Shoulder Press
The machine converging shoulder press is a seated pressing exercise in which the handles move upward and inward along a guided path. It primarily trains the deltoids, with assistance from the triceps…
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Maceball Side Swing
The macebell side swing is a rotational strength exercise in which a weighted mace is swung in a controlled arc beside the body. It primarily trains the obliques and core while challenging the should…
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Macebell 360
The Macebell 360 is a circular swing performed with a weighted macebell around the head and back to the front. It primarily develops the shoulders, forearms, grip, and core control while training coo…
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Monkey Bar Traverse
The monkey bar traverse is a bodyweight hanging movement in which you travel hand over hand across overhead bars. It primarily develops grip strength, the forearms, lats, shoulders, and upper-body pu…
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Deep Dip
The deep bodyweight dip is a bodyweight pressing exercise performed on parallel bars with a deliberately deep, controlled range of motion. It primarily trains the triceps and chest, while the shoulde…
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Renegade Row
The dumbbell renegade row is a plank-based rowing exercise in which one dumbbell is pulled toward the rib cage at a time. It primarily trains the back, especially the lats, while the abs, shoulders,…
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Marching In Place
Marching in place is a low-impact cardio activity performed by alternately lifting the feet and knees while remaining in one spot. It raises the heart rate and works the hip flexors, quadriceps, calv…
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Single Leg Deadlift Bodyweight
The bodyweight single-leg deadlift is a unilateral hip-hinge exercise performed by balancing on one leg while the other leg extends behind you. It primarily trains the glutes and hamstrings while cha…
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Jumping Jacks
Jumping jacks are a bodyweight cardio exercise performed by repeatedly jumping the feet apart while raising the arms overhead, then returning to the starting position. They elevate heart rate and tra…
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Cable High Pulley Tricep Extension
The cable high pulley triceps extension is a standing cable exercise in which the elbows are straightened against resistance from a high pulley. It primarily trains the triceps, with the shoulders an…
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Cable One-Arm Reverse-Grip Triceps Pushdown
The cable one-arm reverse-grip triceps extension is an isolation exercise performed with an underhand grip on a high cable. It primarily targets the triceps while each arm works independently, helpin…
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Dumbbell Incline Bench Press Hammer Grip
The hammer grip dumbbell incline bench press is a compound upper-body pressing exercise performed on an incline bench with the palms facing each other. It primarily trains the upper chest while also…
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Dumbbell Seated Alternating Reverse Fly
The dumbbell seated alternating reverse fly is a seated bent-over shoulder exercise in which one arm is raised out to the side at a time. It primarily trains the rear deltoids, with assistance from t…
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Posterior Capsule Stretch
The posterior shoulder capsule stretch is a gentle cross-body stretch in which one arm is drawn across the chest. It targets the back of the shoulder, including the posterior deltoid and tissues arou…
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Dumbbell Alternating Hammer Curl
The dumbbell alternating hammer curl is an arm isolation exercise performed by curling one dumbbell at a time with a neutral, palms-facing grip. It primarily trains the biceps and brachialis, while t…
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Cable Crunch
The cable crunch is a kneeling trunk-flexion exercise performed using a high pulley cable. It primarily trains the rectus abdominis, with the obliques assisting to stabilize the torso. It supports ab…
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Cable Lying Crunch
The cable lying crunch is a weighted abdominal exercise performed lying on the floor with resistance from a low cable pulley. It primarily trains the rectus abdominis through controlled spinal flexio…
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