Core & Abs
53Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Abs
Category
How to Perform
- Kneel on the floor, hands on the ab wheel below your shoulders.
- Brace your core with a posterior pelvic tilt.
- Roll forward slowly without your back arching.
- Pull back using your abs, not your arms.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Abs
Category
How to Perform
- Kneel on the floor, hands on the wheel directly below your shoulders.
- Brace your core extremely hard — posterior pelvic tilt.
- Roll forward slowly, extending your body as far as you can without your back arching.
- Use your abs to pull yourself back — not your arms.
- Start with a short range of motion and build gradually to prevent lower back strain.
Primary Muscles
Stats
7
MET
Medium
Difficulty
Abs
Category
How to Perform
- Hold a medicine ball overhead. Brace your core.
- Slam the ball to the floor as hard as possible. Squat to pick it up.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Abs
Category
Equipment
Bodyweight
How to Perform
- Lie on your back, hands behind your head, legs up.
- Bring opposite elbow to opposite knee in a twisting motion.
- Extend the other leg straight as you rotate.
- Keep your lower back pressed into the floor throughout.
- Slow and controlled — this is not a speed competition.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Abs
Category
Equipment
Cable
How to Perform
- Kneel facing a high cable with a rope attachment.
- Crunch your ribcage toward your hips — not a hip flexion.
- Hold the contraction at the bottom. Return with control.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Abs
Category
How to Perform
- Step into the captain's chair, back flat against the pad, forearms on the armrests.
- Let your legs hang straight down — start from a dead hang position.
- Brace your core and raise both knees toward your chest.
- Squeeze at the top. Lower with full control — do not swing.
- Avoid using momentum. If you swing, slow down and reduce range until your core is strong enough.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Abs
Category
How to Perform
- Step into the captain's chair, back flat against the pad, forearms on the armrests.
- Let your legs hang straight down with a slight bend in the knees.
- Keeping your legs as straight as possible, raise them to parallel or higher.
- Lower with full control — the eccentric builds most of the strength.
- This is significantly harder than the knee raise version — build up to it.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Abs
Category
Equipment
Bodyweight
How to Perform
- Side plank with your top foot on a bench.
- Hold your body in a straight diagonal line.
- Extremely demanding for the adductors and core.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Abs
Category
How to Perform
- Sit on the floor with knees bent, feet flat or slightly raised.
- Hold a weight at your chest. Lean back slightly to engage the core.
- Rotate your torso side to side in a controlled arc.
- Keep your spine neutral — don't round your lower back.
- Feel your obliques doing the work, not your arms.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Abs
Category
Equipment
Bodyweight
How to Perform
- Lie on your back, knees bent, feet flat. Hands lightly behind your head.
- Exhale and curl your ribs toward your hips — don't just raise your head.
- Feel your abs doing the work — not your neck or hip flexors.
- Hold the top position for a beat. Lower slowly with control.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Abs
Category
How to Perform
- Lie on your back, arms pointing to the ceiling, knees at 90° in the air.
- Press your lower back firmly into the floor — keep it there the entire time.
- Simultaneously lower one arm behind your head and the opposite leg toward the floor.
- Return slowly and repeat on the other side.
- The back never leaves the floor. If it does, reduce your range of motion.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Abs
Category
Equipment
Dumbbell
How to Perform
- Lie on your back, dumbbells extended toward the ceiling, knees at 90° in the air.
- Press your lower back firmly into the floor — maintain this throughout.
- Lower one arm and the opposite leg toward the floor simultaneously.
- The dumbbell weight increases the anti-extension demand on your core.
- Return slowly and repeat the other side. Reduce range if your back lifts.
Primary Muscles
Stats
5.5
MET
Medium
Difficulty
Abs
Category
How to Perform
- Lie on a bench, grip it behind your head.
- Keep your body rigid and lower your legs toward the floor.
- Advanced exercise — build to it with hollow holds.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Abs
Category
Equipment
Dumbbell
How to Perform
- Hold a dumbbell in one hand. Lean to the dumbbell side, then return.
- The opposite obliques do the work. Slow and controlled.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Abs
Category
Equipment
Bodyweight
How to Perform
- Side plank position. Lower your hip toward the floor and raise it back up.
- Controlled movement — obliques drive the lift.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Abs
Category
How to Perform
- Hang from a bar. Brace your core.
- Raise your knees toward your chest. Control the descent.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Abs
Category
How to Perform
- Hang from a bar. Brace your core.
- Raise your knees toward your chest. Control the descent.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Abs
Category
How to Perform
- Hang from a bar with a shoulder-width grip.
- Brace your core and raise your legs — bent knees to start, straight legs for advanced.
- Avoid swinging — control the movement with your abs.
- Lower your legs slowly. Don't let momentum take over.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Abs
Category
How to Perform
- Hang from a bar. Raise your legs up and toward the bar.
- Advanced core exercise. Control the descent.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Abs
Category
How to Perform
- Hang from a bar. Raise legs to parallel or vertical.
- Rotate your legs from side to side. Extreme core and grip demand.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Abs
Category
Equipment
Resistance Band
How to Perform
- Anchor a band high. Stand side-on. Pull diagonally from high to low.
- Core rotates the movement — not just your arms.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Abs
Category
Equipment
Cable
How to Perform
- Set cable high. Pull diagonally from high to low across your body.
- Rotate your torso. Keep your hips facing forward.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Abs
Category
Equipment
Bodyweight
How to Perform
- Start in a hollow body hold.
- Crunch your ribs toward your hips while maintaining the hollow.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Abs
Category
How to Perform
- Lie on your back. Press your lower back into the floor.
- Raise your arms and legs slightly off the floor.
- Hold. If too hard, raise your legs higher.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Abs
Category
How to Perform
- Lie flat. Press lower back into the floor firmly.
- Arms overhead, legs extended and slightly off the floor. Hold for time.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Abs
Category
Equipment
Resistance Band
How to Perform
- Band at chest height. Rotate horizontally. Anti-rotation on the return.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Abs
Category
Equipment
Cable
How to Perform
- Cable at chest height. Rotate your torso away from the stack.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Abs
Category
How to Perform
- Lie flat. Simultaneously raise your legs and torso.
- Try to touch your hands to your feet at the top.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Abs
Category
Equipment
Kettlebell
How to Perform
- High plank position. Bell to one side.
- Reach under with the opposite hand and drag the bell across.
- Core resists rotation. Keep your hips square.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Abs
Category
How to Perform
- Brace hard before you move. Control the extension.
- Shorter range of motion than a standing rollout.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Abs
Category
Equipment
Bodyweight
How to Perform
- Plank position from your knees. Straight line from knees to head.
- Great for building up to a full plank.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Abs
Category
Equipment
Bodyweight
How to Perform
- Side plank from your knee instead of your foot.
- Easier version for building up to a full side plank.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Abs
Category
How to Perform
- Support yourself on parallel bars. Extend your legs parallel to the floor.
- Keep your legs locked straight. Build from bent knees.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Abs
Category
How to Perform
- Set a barbell in a landmine attachment or anchored corner.
- Hold the end of the bar with both hands at chest height, arms extended.
- Rotate the bar side to side in a sweeping arc, pivoting through your hips.
- Keep your core braced — resist the rotation on the return.
- Control the movement — don't let momentum take over.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Abs
Category
Equipment
Resistance Band
How to Perform
- Anchor a band low. Pull diagonally from low to high.
- Core rotates the movement. Control the return.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Abs
Category
Equipment
Cable
How to Perform
- Set cable low. Pull diagonally upward across your body.
- Rotate from your core. Reach high at the finish.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Abs
Category
How to Perform
- Lie flat on your back, legs straight.
- Raise your legs to vertical — lower back stays on the floor.
- Lower slowly without your feet touching the floor.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Abs
Category
How to Perform
- Lie on your back, arms out in a T. Legs raised to vertical.
- Lower your legs to one side. Raise them back. Alternate.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Abs
Category
How to Perform
- Same as windshield wipers but with knees bent. Easier version.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Abs
Category
Equipment
Machine
How to Perform
- Sit in the machine. Crunch your ribcage toward your hips.
- The abs do the work — not your arms.
Primary Muscles
Stats
8
MET
Hard
Difficulty
Abs
Category
How to Perform
- High push-up position. Drive knees alternately toward your chest.
- Keep your hips level and core braced.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Abs
Category
Equipment
Bodyweight
How to Perform
- Lie on your back, knees bent and fallen to one side.
- Crunch upward — your obliques do the work.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Abs
Category
How to Perform
- As you sit up, rotate toward one knee. Alternate sides.
- Targets the obliques more than a standard sit-up.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Abs
Category
How to Perform
- Set a cable to chest height. Stand side-on to the cable.
- Hold the handle at your chest with both hands, feet shoulder-width.
- Press the handle straight out in front of you. Resist the rotational pull.
- Hold extended for 1–2 seconds, then return to your chest.
- This is an anti-rotation exercise — the goal is to resist movement, not create it.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Abs
Category
Equipment
Bodyweight
How to Perform
- Forearms flat on the floor, elbows directly under your shoulders.
- Straight line from head to heels — no sagging or piking.
- Brace your abs like you're about to take a punch. Squeeze your glutes and quads.
- Breathe steadily — never hold your breath.
- Push the floor away with your forearms to activate your serratus anterior.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Abs
Category
Equipment
Bodyweight
How to Perform
- High plank. Lift one leg straight back and up. Hold briefly. Alternate.
- Keep your hips level — resist rotation.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Abs
Category
Equipment
Bodyweight
How to Perform
- High plank. Tap your opposite shoulder with one hand.
- Core resists the rotation — keep your hips square.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Abs
Category
Equipment
Bodyweight
How to Perform
- Lie on your back, hands flat beside you or under your lower back.
- Bring your knees toward your chest, then curl your hips off the floor.
- The movement is in the lower abs pulling the hips up — not just the legs swinging.
- Lower slowly with control. Don't let your lower back arch off the floor.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Abs
Category
Equipment
Bodyweight
How to Perform
- Lie on your back, hands flat beside you or under your lower back.
- Bring your knees toward your chest, then curl your hips off the floor.
- The movement is in the lower abs pulling the hips up — not just the legs swinging.
- Lower slowly with control. Don't let your lower back arch off the floor.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Abs
Category
How to Perform
- Sit with your knees bent, feet off the floor (or flat for easier variation).
- Lean back slightly to engage the core. Hold a weight at your chest.
- Rotate your torso from side to side, touching the weight to the floor each time.
- Keep your spine neutral — don't round your back.
- Slow rotation is more effective than fast. Feel the obliques working.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Abs
Category
Equipment
Bodyweight
How to Perform
- Stack your feet or stagger them. Bottom elbow directly under your shoulder.
- Drive your hip up — your body should form a straight diagonal line.
- Hold your core tight and breathe steadily. Don't let your hip sag.
- Advanced: raise your top arm or top leg for added challenge.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Abs
Category
How to Perform
- Lie on your back, knees bent. Rise to a full seated position.
- Avoid straining the neck — let your abs do the work.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Abs
Category
Equipment
Bodyweight
How to Perform
- Standard forearm plank with a weight plate on your upper back.
- Maintain a straight body line. Use a partner to place the weight.
Back
79Primary Muscles
Stats
4
MET
Easy
Difficulty
Back
Category
Equipment
Bodyweight
How to Perform
- Same as an assisted pull-up but with a supinated grip.
- Builds toward a full unassisted chin-up.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Back
Category
Equipment
Bodyweight
How to Perform
- Use a band or machine to reduce your bodyweight.
- Focus on full range of motion — dead hang to chin over bar.
- Use it to perfect the pattern.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Back
Category
How to Perform
- Position yourself in the hyperextension machine.
- Lower your torso toward the floor.
- Raise back to parallel by contracting your lower back and glutes.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Back
Category
Equipment
Resistance Band
How to Perform
- A band reduces the load during the pull phase.
- Focus on the transition — this is the hardest part.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Back
Category
Equipment
Barbell
How to Perform
- Stand with the bar over mid-foot, hinge to roughly 45°, back flat.
- Grip just outside shoulder-width. Pull the slack out before the row.
- Row the bar toward your lower chest/upper abdomen — not your belly button.
- Lead with your elbows — drive them toward the ceiling behind you.
- Squeeze shoulder blades together hard at the top. Lower with control.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Back
Category
Equipment
Barbell
How to Perform
- Hold a barbell at your sides. Drive your shoulders straight up.
- Pause at the top. Do not roll — straight up and down only.
Primary Muscles
Stats
7
MET
Medium
Difficulty
Back
Category
How to Perform
- Bar starts on blocks at your chosen height.
- Trains a specific range of the clean — good for technique work.
Primary Muscles
Stats
7.5
MET
Medium
Difficulty
Back
Category
How to Perform
- Bar starts on blocks. Trains a specific range of the snatch.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Back
Category
Equipment
Cable
How to Perform
- Sit at a low cable with a close-grip V-bar handle.
- Retract shoulder blades first, then row to your abdomen.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Back
Category
Equipment
Cable
How to Perform
- Use a wide bar handle. Row to your upper abdomen.
- Wide grip flares the elbows and targets the upper back.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Back
Category
Equipment
Barbell
How to Perform
- A pull-up where you pull until your chest contacts the bar.
- Requires significant lat and upper back strength.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Back
Category
Equipment
Dumbbell
How to Perform
- Lie face down on a 45° incline bench. Dumbbells hang below.
- Row both dumbbells toward your hips, driving elbows back.
- Squeeze shoulder blades together at the top.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Back
Category
Equipment
Bodyweight
How to Perform
- Hang with an underhand (supinated) grip, slightly narrower than shoulder-width.
- As with pull-ups, start each rep from a dead hang.
- Pull your elbows toward your hips — the supinated grip naturally involves more bicep.
- Aim for chest to bar. Lower with control.
Primary Muscles
Stats
7
MET
Medium
Difficulty
Back
Category
How to Perform
- Start like a deadlift. Drive explosively through the floor.
- As the bar passes your hips, shrug and pull your elbows through.
- Drop under the bar into a front squat. Catch in the rack position.
Primary Muscles
Stats
8
MET
Hard
Difficulty
Back
Category
How to Perform
- Clean the bar to your shoulders (front-rack position).
- Dip slightly and drive the bar overhead with leg power.
- Split your feet or squat under the bar. Lock out overhead.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Back
Category
Equipment
Bodyweight
How to Perform
- Grip the bar inside shoulder-width with a supinated grip.
- More bicep involvement due to grip width.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Back
Category
How to Perform
- Use a close-grip attachment. Pull to your chest.
- Narrow grip places more emphasis on the lower lats.
Primary Muscles
Stats
6
MET
Medium
Difficulty
Back
Category
How to Perform
- Bar over mid-foot (1 inch from shins). Feet hip-width, toes slightly out.
- Hinge and grip just outside your legs. Double overhand or mixed grip.
- Drop hips until shins contact the bar. Chest tall, back flat.
- Pull the slack out before the weight moves.
- Big breath, brace hard. Drive the floor away — hips and shoulders rise together.
- Bar drags against your legs the entire way. Lock out with glutes at the top.
Primary Muscles
Stats
5.5
MET
Medium
Difficulty
Back
Category
How to Perform
- After your top set, reduce the bar weight by 10–20% and reset your setup completely.
- Bar over mid-foot, back flat, hips and shoulders set before you pull.
- Pull the slack out before the weight moves — treat each rep as a max effort on technique.
- Backoffs develop your form under fatigue and build volume without taxing your CNS like top sets do.
- Lower the bar with control, reset your brace each rep.
Primary Muscles
Stats
6.5
MET
Medium
Difficulty
Back
Category
How to Perform
- Stand on a 1–2 inch plate or platform. Bar still over mid-foot.
- Greater range of motion demands more hip flexion at the start.
- Hips start lower. Keep your chest tall and spine neutral.
- Excellent for building strength off the floor — keep your lats tight.
- Don't rush the setup — the increased range makes form critical.
Primary Muscles
Stats
5.5
MET
Medium
Difficulty
Back
Category
Equipment
Dumbbell
How to Perform
- Stand with dumbbells at your sides. Hip-width stance.
- Hinge at the hips, letting dumbbells travel down your legs.
- Keep your back flat and chest tall throughout.
- Drive through your heels to stand. Squeeze glutes at the top.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Back
Category
Equipment
Dumbbell
How to Perform
- Brace one hand and knee on a bench. Back flat and parallel to the floor.
- Let the dumbbell hang straight down from your shoulder.
- Row to your hip — elbow drives up and back past your torso.
- Squeeze your lat at the top. Control the descent to full arm extension.
- Don't rotate your torso — keep your hips square.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Back
Category
Equipment
Dumbbell
How to Perform
- Dumbbells at your sides. Drive shoulders straight up.
- Pause at the top. Lower with control.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Back
Category
How to Perform
- Lie face down on the floor. Arms extended overhead.
- Raise your chest off the floor using your lower back.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Back
Category
How to Perform
- Bar on upper traps, feet hip-width, slight bend in the knees.
- Hinge at the hips, lowering your torso forward until you feel a hamstring stretch.
- Keep your back flat — this is not a rounded-back exercise.
- Drive your hips forward to stand. Squeeze glutes at the top.
- Start very light — this exercise is highly technical and requires hamstring flexibility.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Back
Category
How to Perform
- Hinge at the hips, both dumbbells on the floor between your feet.
- Row one dumbbell up while the other stabilizes on the floor.
- Alternate sides. Core resists rotation.
Primary Muscles
Stats
6.5
MET
Medium
Difficulty
Back
Category
How to Perform
- Start with the bar at hip height. Hinge and drive explosively.
- Shrug and pull elbows through — catch in the rack position.
Primary Muscles
Stats
7
MET
Medium
Difficulty
Back
Category
How to Perform
- Same as a hang clean but catch in a higher quarter-squat position.
- Removes the bottom range — focuses on the upper pull.
Primary Muscles
Stats
7.5
MET
Medium
Difficulty
Back
Category
How to Perform
- Bar starts at hip height. Catch in a partial squat.
- Useful for developing the catch position.
Primary Muscles
Stats
7.5
MET
Medium
Difficulty
Back
Category
How to Perform
- Bar starts at hip height. Hinge and explosively extend.
- Shrug and pull under to catch the bar overhead.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Back
Category
How to Perform
- Set a bar at waist height. Hang below it, body in a plank.
- Pull your chest to the bar, elbows driving back.
- Keep your body rigid — don't let your hips sag.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Back
Category
How to Perform
- Same as an inverted row but with a supinated (underhand) grip.
- Involves more bicep. Keep your body rigid throughout.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Back
Category
How to Perform
- Stand on a box, light weight in both hands.
- Slowly curl down — starting from your chin, then chest, then hips.
- Each vertebra flexes one at a time. This is a spinal mobility drill.
- Use very light weight. This is NOT a strength exercise.
- Reverse by stacking the spine from the base up.
Primary Muscles
Stats
6
MET
Medium
Difficulty
Back
Category
How to Perform
- Use a lower bar. Jump to generate momentum for the transition.
- Learning tool for the muscle-up.
Primary Muscles
Stats
6.5
MET
Medium
Difficulty
Back
Category
Equipment
Kettlebell
How to Perform
- Hike the bell back. Drive your hips forward and pull the bell up close.
- Catch the bell in the rack position — it should rest on your forearm.
Primary Muscles
Stats
8
MET
Hard
Difficulty
Back
Category
Equipment
Kettlebell
How to Perform
- Clean the bell to the rack position.
- Dip slightly and drive the bell overhead to lockout.
Primary Muscles
Stats
7.5
MET
Medium
Difficulty
Back
Category
Equipment
Kettlebell
How to Perform
- Clean the bell to rack position. Press strictly overhead.
- Lower back to rack, then set down.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Back
Category
Equipment
Kettlebell
How to Perform
- Hinge at the hips, bell hanging below your shoulder.
- Row the bell to your hip. Keep your back flat.
Primary Muscles
Stats
8
MET
Hard
Difficulty
Back
Category
Equipment
Kettlebell
How to Perform
- Hike the bell back, drive your hips forward.
- As the bell rises, punch your hand through to catch it overhead.
Primary Muscles
Stats
9.8
MET
Hard
Difficulty
Back
Category
Equipment
Kettlebell
How to Perform
- Stand with feet just wider than hip-width, kettlebell on the floor in front of you.
- Hike the bell back between your legs — a powerful hip hinge, not a squat.
- Drive your hips explosively forward to project the bell to shoulder height.
- The power comes from your hips, not your arms or shoulders.
- At the top, stand tall and squeeze your glutes hard.
- Let the bell fall back into the hike position and repeat.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Back
Category
How to Perform
- One arm supported on a bench. Heavy dumbbell in the other hand.
- Row with controlled momentum — intentionally heavy and gritty.
- Drive the elbow up past your torso. High rep range.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Back
Category
How to Perform
- Use a parallel grip attachment. Hands face each other.
- Pull to your upper chest, driving elbows toward your hips.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Back
Category
How to Perform
- Standard overhand grip, slightly wider than shoulder-width.
- Lean back 10–15°, depress shoulder blades, then pull.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Back
Category
How to Perform
- Underhand grip at shoulder-width. More bicep involvement.
- Pull the bar to your upper chest.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Back
Category
Equipment
Machine
How to Perform
- Adjust the seat and thigh pad. Grip the handles.
- Depress your shoulder blades before pulling.
- Drive elbows toward your hips. Squeeze at the bottom.
Primary Muscles
Stats
6
MET
Medium
Difficulty
Back
Category
How to Perform
- From a dead hang, generate a kip to build momentum.
- Drive your elbows above the bar. Transition from pull to dip.
Primary Muscles
Stats
6.5
MET
Medium
Difficulty
Back
Category
How to Perform
- Hang from rings. Pull powerfully while leaning back.
- Transition above the rings and press to lockout.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Back
Category
How to Perform
- Palms face each other, hands close together.
- Pull to your upper chest, elbows driving toward your hips.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Back
Category
Equipment
Cable
How to Perform
- Single handle attachment. Row the handle to your hip.
- Allow your torso to rotate slightly for greater range.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Back
Category
How to Perform
- Use a single handle attachment. Sit slightly to the side of the cable.
- Pull the handle straight down to shoulder level, elbow driving toward your hip.
- Lean slightly away from the cable to increase the stretch at the top.
- Full stretch at the top, full squeeze at the bottom. Control both directions.
Primary Muscles
Stats
6.5
MET
Medium
Difficulty
Back
Category
How to Perform
- Set up exactly like a conventional deadlift.
- Pull to just below the knee, then pause for 2 seconds.
- Stay tight throughout the pause — don't relax or reset.
- Drive through the floor to complete the lift.
- The pause eliminates stretch-shortening reflex and builds raw strength.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Back
Category
How to Perform
- Bar on the floor. Hinge to horizontal — back parallel to the ground.
- Row the bar explosively to your lower chest.
- Lower it all the way back to the floor between every rep.
- Dead stop on the floor — no momentum between reps.
Primary Muscles
Stats
7
MET
Medium
Difficulty
Back
Category
How to Perform
- Same drive as a clean but catch in a higher position (partial squat).
- Explosive hip extension, shrug, pull your elbows through.
Primary Muscles
Stats
7.5
MET
Medium
Difficulty
Back
Category
How to Perform
- Same as a snatch but catch in a higher position (less squat).
- More power required to get the bar high enough.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Back
Category
Equipment
Bodyweight
How to Perform
- Start from a dead hang, arms fully extended, overhand grip shoulder-width.
- Depress and retract your shoulder blades before pulling — this is the scapular pull-up.
- Drive your elbows down toward your hips, not just back.
- Aim to get your chest to the bar. Chin over bar is the minimum.
- Lower with control to a dead hang before the next rep.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Back
Category
Equipment
Bodyweight
How to Perform
- Use parallel handles. Palms face each other.
- Pull your chest toward the handles.
Primary Muscles
Stats
5.5
MET
Medium
Difficulty
Back
Category
How to Perform
- Set the bar in a rack at knee height or just above.
- This shortens the range of motion — excellent for overloading.
- Setup is the same as a conventional deadlift from the set height.
- Brace hard and drive the hips through to lockout.
- Great for building upper back and lockout strength.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Back
Category
How to Perform
- High push-up position with hands on dumbbells, feet wide.
- Brace your core hard to resist rotation.
- Row one dumbbell up while the other supports you. Alternate sides.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Back
Category
Equipment
Resistance Band
How to Perform
- Loop a band over a high anchor point.
- Pull to your chest, driving elbows toward your hips. Control the return.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Back
Category
Equipment
Bodyweight
How to Perform
- Hang from gymnastics rings. Pull your chest to the rings.
- The instability increases demand on stabilizer muscles.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Back
Category
How to Perform
- Hang from gymnastics rings, body at an angle.
- Row your chest to the rings. The rings allow natural wrist rotation.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Back
Category
How to Perform
- High cable with a rope attachment.
- Pull the rope down toward your thighs. Squeeze the lats at the bottom.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Back
Category
Equipment
Bodyweight
How to Perform
- Hang from a bar with straight arms.
- Without bending your elbows, retract your shoulder blades.
- Lower slowly back to a dead hang.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Back
Category
How to Perform
- Lie face down on an elevated bench. Bar hanging below.
- Row the bar to the bench — no hip or back momentum possible.
- Pure horizontal pulling. Squeeze shoulder blades at the top.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Back
Category
Equipment
Machine
How to Perform
- Adjust the chest pad. Retract shoulder blades before pulling.
- Row the handles to your abdomen. Control the return.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Back
Category
Equipment
Kettlebell
How to Perform
- Stand on one foot, kettlebell in the opposite hand.
- Hinge at the hip, extending the free leg straight behind you.
- Lower the kettlebell toward the floor, keeping your back flat.
- Return to standing by driving the hip of the planted foot forward.
- Balance improves with practice — move slowly and deliberately.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Back
Category
Equipment
Cable
How to Perform
- Sit or stand at a low cable with a single handle.
- Row the handle to your lower abdomen, elbow driving past your torso.
- Allow a slight torso rotation into the row for greater range.
- Squeeze the lat at the top. Return with full control.
- Single-arm fixes imbalances and allows more range than bilateral rowing.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Back
Category
Equipment
Dumbbell
How to Perform
- One hand and knee braced on a bench. Back flat and parallel.
- Row to your hip. Elbow drives past your torso.
- Don't rotate — keep hips square.
Primary Muscles
Stats
5.5
MET
Medium
Difficulty
Back
Category
Equipment
Machine
How to Perform
- Set the bar low. Stand with bar over mid-foot, grip just outside your legs.
- Hinge and grip the bar. Chest tall, back flat.
- Drive the floor away — hips and shoulders rise together.
- The fixed path reduces stabilizer demand — good for learning the pattern.
- Use as an accessory movement, not a substitute for a free barbell deadlift.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Back
Category
Equipment
Machine
How to Perform
- Set bar low. Stand side-on to it, hinge at the hips to 45°.
- Row the bar to your lower chest with one hand, elbow driving back.
- Squeeze the lat and rhomboid at the top.
- The fixed path adds stability. Control the descent.
Primary Muscles
Stats
7.5
MET
Medium
Difficulty
Back
Category
How to Perform
- Wide snatch grip. Explosive pull from the floor.
- Bar rises close to your body. Shrug and pull yourself under the bar.
- Catch overhead with arms locked, then stand.
Primary Muscles
Stats
6.5
MET
Medium
Difficulty
Back
Category
How to Perform
- Use a very wide grip — hands near the collars.
- Hips start much lower due to the wide grip.
- Back stays flat. Drive through the floor.
- The wide grip dramatically increases the ROM and back demands.
Primary Muscles
Stats
5.5
MET
Medium
Difficulty
Back
Category
How to Perform
- Hold the bar at hip-width. Legs are nearly straight throughout — minimal knee bend.
- Hinge at the hips and lower the bar toward the floor.
- More flexibility-dependent than an RDL — don't force past your range of motion.
- Keep the bar close to your legs and your spine neutral throughout.
- Return by driving hips forward. Full glute squeeze at the top.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Back
Category
How to Perform
- Stand at a high cable. Arms nearly straight throughout.
- Pull the bar down in an arc to your thighs.
- Isolates the lats without bicep involvement.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Back
Category
How to Perform
- Lie face down, arms extended overhead.
- Raise your arms, chest, and legs simultaneously off the floor.
- Squeeze your glutes and back at the top.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Back
Category
Equipment
Barbell
How to Perform
- Load the barbell in a landmine or T-bar setup. Straddle the bar, hinge to 45°.
- Grip the handles close together. Chest tall, back flat.
- Row the bar to your lower chest, driving elbows back.
- Squeeze the shoulder blades together at the top.
- Lower with control — don't let the plates bang down.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Back
Category
How to Perform
- Loop a towel around a bar or post. Hold both ends.
- Lean back and row yourself toward the anchor point.
Primary Muscles
Stats
5.5
MET
Medium
Difficulty
Back
Category
Equipment
Barbell
How to Perform
- Use the raised handles for a shorter range of motion.
- Ideal for beginners or those with mobility restrictions.
- Same setup as a standard trap bar pull — chest tall, back flat.
- Drive through the floor to lockout.
Primary Muscles
Stats
6
MET
Medium
Difficulty
Back
Category
Equipment
Barbell
How to Perform
- Use the lower handles for a full range of motion.
- More hamstring stretch at the bottom compared to high handles.
- Set up close to the floor — chest tall, spine neutral.
- More demanding on hip mobility — warm up accordingly.
Biceps
27Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Biceps
Category
Equipment
Barbell
How to Perform
- Stand with a barbell, underhand grip at hip-width, elbows at your sides.
- Curl the bar by flexing at the elbow — upper arms stay still and pinned.
- Squeeze the biceps hard at the top.
- Lower slowly — fight gravity on the way down for full 3 seconds.
- If you have to swing your body, the weight is too heavy.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Biceps
Category
Equipment
Barbell
How to Perform
- Upper arms rest on the preacher pad throughout.
- Lower to full stretch at the bottom. Curl up to full contraction.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Biceps
Category
How to Perform
- Set a cable low behind you. Stand facing away.
- Curl forward and up. Full contraction at the top.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Biceps
Category
How to Perform
- Use a bar set at waist height. Hang below it in a supine position.
- Curl your body up toward the bar.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Biceps
Category
Equipment
Cable
How to Perform
- Stand in a cable crossover. Both cables at face height.
- Curl both hands toward your head. Squeeze hard.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Biceps
Category
Equipment
Barbell
How to Perform
- Low cable with a straight bar. Constant cable tension throughout.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Biceps
Category
Equipment
Cable
How to Perform
- Low cable with a rope. Curl up and separate the ends slightly at the top.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Biceps
Category
How to Perform
- Sit on a bench, elbow braced against the inside of your thigh.
- Curl the dumbbell up with full focus on the bicep — no swinging, no body English.
- Squeeze hard at the top. Lower with complete control.
- The braced elbow ensures strict isolation — this is a finishing movement.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Biceps
Category
How to Perform
- Hold a barbell. Drag it up your torso as you curl.
- Elbows move back as the bar rises. Maximizes long-head bicep.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Biceps
Category
Equipment
Dumbbell
How to Perform
- Stand or sit, dumbbells at your sides, palms forward.
- Curl one or both dumbbells up, keeping the upper arm fixed.
- Supinate your wrist as you curl — turn your palm toward you at the top.
- Squeeze hard at the top. Lower with full control.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Biceps
Category
Equipment
Dumbbell
How to Perform
- Rest your upper arm on a preacher pad or incline bench back.
- Hold the dumbbell with an underhand grip, arm nearly extended.
- Curl up to full contraction — squeeze the bicep hard at the top.
- Lower slowly to near full extension. Feel the bicep stretch.
- The pad eliminates swinging — strict isolation only.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Biceps
Category
How to Perform
- The EZ bar reduces wrist strain versus a straight bar.
- Grip the inner knurled sections. Upper arms pinned at your sides.
- Curl to full contraction. Lower with full control.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Biceps
Category
How to Perform
- Hold dumbbells with a neutral grip (palms facing each other).
- Curl without rotating your wrist — the neutral grip stays throughout.
- Upper arms pinned to your sides. The brachialis and brachioradialis drive this.
- Lower with control. Works the outer bicep and forearm more than a standard curl.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Biceps
Category
Equipment
Dumbbell
How to Perform
- Lie back on a 45° incline. Arms hang straight down.
- Curl up — don't let the elbows swing forward.
- Squeeze hard at the top. Lower slowly.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Biceps
Category
How to Perform
- Lie face-up on an incline bench set to 45°. Let your arms hang straight down.
- Curl the dumbbells up, keeping your upper arms vertical and still.
- The incline stretches the long head of the bicep at the start — maximize this stretch.
- Squeeze hard at the top. Lower slowly back to full extension.
- Don't swing the elbows forward — the incline position demands strict form.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Biceps
Category
Equipment
Kettlebell
How to Perform
- Hold the bell by the horns or handle. Curl from full extension.
- Control the descent.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Biceps
Category
Equipment
Cable
How to Perform
- Lie on a bench facing a low cable. Curl toward your face.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Biceps
Category
Equipment
Cable
How to Perform
- Lie on the floor facing a low cable. Curl toward your head.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Biceps
Category
Equipment
Machine
How to Perform
- Adjust the seat. Upper arms on the pad. Curl to full contraction. Lower slowly.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Biceps
Category
Equipment
Cable
How to Perform
- Set two cables at head height. Curl both toward your head.
- Maximizes the peak contraction position.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Biceps
Category
Equipment
Barbell
How to Perform
- Upper arms on the preacher pad. EZ bar reduces wrist strain.
- Lower to near full extension — feel the stretch.
- Curl up and squeeze. Lower slowly.
Primary Muscles
Stats
2.5
MET
Easy
Difficulty
Biceps
Category
Equipment
Resistance Band
How to Perform
- Stand on the band. Curl up against band resistance.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Biceps
Category
Equipment
Barbell
How to Perform
- Overhand (pronated) grip on a barbell. Curl up.
- Targets the brachialis and brachioradialis. Keep upper arms still.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Biceps
Category
Equipment
Dumbbell
How to Perform
- Hold dumbbells with a pronated grip. Curl up.
- Forearm and brachioradialis emphasis.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Biceps
Category
How to Perform
- Low cable with a rope. Neutral grip throughout.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Biceps
Category
How to Perform
- Lie face down on an incline bench. Arms hang straight down.
- Curl the dumbbells up — elbows pointed at the floor.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Biceps
Category
How to Perform
- Curl up with a supinated grip. At the top, rotate to pronated.
- Lower slowly with the pronated grip — reverse curl on the eccentric.
Calves
9Primary Muscles
Stats
3
MET
Easy
Difficulty
Calves
Category
Equipment
Barbell
How to Perform
- Bar across your thighs with a pad. Targets the soleus due to the bent knee.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Calves
Category
Equipment
Barbell
How to Perform
- Bar on your back as in a squat. Toes on an elevated surface.
- Full range — maximum stretch and maximum height.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Calves
Category
How to Perform
- Stand with the balls of your feet on an elevated surface.
- Lower your heels as far as possible — feel a deep stretch in the calves.
- Drive up onto your toes as high as possible. Hold the top for a beat.
- Full range of motion is the key to calf development — don't short the range.
- Straight knees = more gastrocnemius; bent knees = more soleus.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Calves
Category
How to Perform
- Load the leg press. Place only your toes on the bottom of the platform.
- Full range — deep stretch at the bottom, maximum height at the top.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Calves
Category
How to Perform
- Bent over at the hips, toes on a platform. Weight on your hips.
- Full calf raise range.
Primary Muscles
Stats
2.5
MET
Easy
Difficulty
Calves
Category
How to Perform
- Start on your toes at the edge of a step.
- Lower your heel as slowly as possible — 4–6 seconds.
- Rise with both legs. Lower eccentrically on one.
- Excellent for Achilles tendon rehabilitation.
Primary Muscles
Stats
2.5
MET
Easy
Difficulty
Calves
Category
How to Perform
- Stand flat. Rise up on your toes. Hold at the top. Lower with control.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Calves
Category
How to Perform
- Sit in the machine with the pad resting on your lower thighs.
- Lower your heels for a full calf stretch at the bottom.
- Drive up onto your toes. Hold the top contraction.
- Bent knee position emphasizes the soleus — the deeper calf muscle.
- Use a slow, controlled tempo — no bouncing at the bottom.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Calves
Category
How to Perform
- Toes on an elevated surface. Rise and fall with full range.
Cardio
12Primary Muscles
Stats
8
MET
Hard
Difficulty
Cardio
Category
How to Perform
- Adjust seat height so your knee has a slight bend at the bottom.
- Maintain a cadence of 70–90 RPM. Power comes from your legs.
Primary Muscles
Stats
12
MET
Hard
Difficulty
Cardio
Category
How to Perform
- Higher resistance or faster cadence than moderate.
- Stay smooth — avoid bobbing your torso.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Cardio
Category
How to Perform
- Maintain an upright posture. Push and pull the handles equally.
- Avoid leaning on the machine — that reduces the work.
Primary Muscles
Stats
12.3
MET
Hard
Difficulty
Cardio
Category
How to Perform
- Keep your elbows at your sides. The wrists do the rotation.
- Land softly on the balls of your feet.
Primary Muscles
Stats
7
MET
Medium
Difficulty
Cardio
Category
Equipment
Machine
How to Perform
- Drive with your legs first. Then lean back. Then pull with your arms.
- Return in reverse: arms forward, lean forward, then bend your knees.
Primary Muscles
Stats
14.5
MET
Hard
Difficulty
Cardio
Category
How to Perform
- Near-sprint pace. High knee drive and powerful arm swing.
- Stay on the forefoot. Full hip extension on each stride.
Primary Muscles
Stats
9.8
MET
Hard
Difficulty
Cardio
Category
How to Perform
- Strike with your midfoot — not your heel.
- Arms at 90°, pump forward and back.
- Breathe rhythmically. Cadence around 170–180 steps per minute.
Primary Muscles
Stats
11.8
MET
Hard
Difficulty
Cardio
Category
How to Perform
- Increase your cadence and lean slightly forward.
- Stay relaxed in your upper body. Drive your knees forward.
Primary Muscles
Stats
9
MET
Hard
Difficulty
Cardio
Category
How to Perform
- Press through the full step — don't take tiny half-steps.
- Keep a slight forward lean.
Primary Muscles
Stats
8
MET
Hard
Difficulty
Cardio
Category
How to Perform
- Focus on a long body line and efficient stroke.
- Exhale underwater. Rotate your body with each stroke.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Cardio
Category
How to Perform
- Keep an upright posture. Don't grip the rails.
- Swing your arms naturally. Increase incline for more challenge.
Primary Muscles
Stats
4.3
MET
Easy
Difficulty
Cardio
Category
How to Perform
- Maintain an upright posture. Swing your arms naturally.
- Aim for 3–4 mph — enough to elevate your heart rate.
- Stay consistent and breathe rhythmically.
Chest
47Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Chest
Category
Equipment
Bodyweight
How to Perform
- Use a band or machine to reduce the load.
- Full range — arms parallel at bottom, full lockout at top.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Chest
Category
Equipment
Machine
How to Perform
- Set the counterweight to reduce your bodyweight.
- Lower until upper arms are parallel to the floor.
- Press back to full lockout.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Chest
Category
Equipment
Resistance Band
How to Perform
- Bands assist at the bottom and add resistance at lockout.
- Accommodating resistance — matches the strength curve.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Chest
Category
Equipment
Barbell
How to Perform
- Grip parallel bars. Start with arms extended.
- Lower with slight forward lean for chest, upright for triceps.
- Upper arms parallel at the bottom. Press to full lockout.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Chest
Category
How to Perform
- Lie flat with your eyes directly under the bar. Plant your feet firmly on the floor.
- Grip just wider than shoulder-width. Wrists straight — bar in the heel of your palm, not your fingers.
- Retract and depress your shoulder blades into the bench. Create a slight upper-back arch.
- Unrack and lower the bar to your lower chest in a slight arc — elbows at roughly 45°.
- Press back up and slightly toward your face. Bar returns over the lower chest.
- Breathe in on the descent, hard brace, exhale on the drive up.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Chest
Category
Equipment
Resistance Band
How to Perform
- Bands anchored below add max resistance at lockout.
- Keeps tension constant throughout the press.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Chest
Category
How to Perform
- After completing your top set, reduce the bar weight by 10–20%.
- Set up identically to your main bench press — same foot position, same arch, same grip.
- Perform the prescribed reps with strict technique. Backoffs are not an excuse for sloppy form.
- The reduced load lets you accumulate volume with better bar speed and bar path.
- Focus on feel — chest stretch at the bottom, powerful drive through the top.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Chest
Category
How to Perform
- A board on your chest limits the range of motion.
- You press against the board — excellent for lockout training.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Chest
Category
Equipment
Cable
How to Perform
- Set cables to chest height. Stand facing away from the stack.
- Press forward from your chest to full extension.
Primary Muscles
Stats
6.5
MET
Medium
Difficulty
Chest
Category
Equipment
Bodyweight
How to Perform
- Explosive press up. Leave the ground and clap before landing.
- Land with bent elbows to absorb impact.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Chest
Category
How to Perform
- Grip shoulder-width or slightly inside. Elbows close to your body.
- Lower to your lower chest. Close grip shifts emphasis to triceps.
- Press back to full lockout.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Chest
Category
How to Perform
- Close grip combined with feet elevated — pure tricep and chest test.
- No leg drive, no arch.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Chest
Category
Equipment
Bodyweight
How to Perform
- Start in a push-up position. Push up and dive forward — hips drop, chest rises.
- Spinal mobility movement.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Chest
Category
How to Perform
- Set the bench to a 15–30° decline. Lock your feet under the pads.
- Grip just wider than shoulder-width.
- Lower the bar to your lower chest.
- Press back up. The decline angle reduces shoulder stress.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Chest
Category
Equipment
Bodyweight
How to Perform
- Feet elevated on a bench or box. Upper chest emphasis.
- Lower your chest to the floor. Press back up.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Chest
Category
Equipment
Dumbbell
How to Perform
- Lie on a flat bench, dumbbells above your chest, palms facing each other.
- Maintain a slight, fixed bend in your elbows throughout — don't let it become a press.
- Open your arms in a wide arc until you feel a deep stretch across the chest.
- Squeeze the dumbbells back together above your chest — like hugging a large tree.
- This is an isolation movement — lighter weight, full feel, slow tempo.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Chest
Category
Equipment
Dumbbell
How to Perform
- Kick the dumbbells up as you lie back.
- Press from chest level to full extension. Control both directions.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Chest
Category
Equipment
Dumbbell
How to Perform
- Lock your feet under pads on a decline bench.
- Lower dumbbells to your lower chest, press back up.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Chest
Category
Equipment
Dumbbell
How to Perform
- Lie on the floor, dumbbells at chest level.
- Lower until your upper arms rest on the floor. Pause.
- Press back up.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Chest
Category
Equipment
Dumbbell
How to Perform
- Lie on a bench, dumbbell above your chest with both hands.
- Lower the dumbbell behind your head in an arc.
- Feel the stretch in your lats and chest. Return to start.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Chest
Category
How to Perform
- Feet raised off the floor — removes leg drive.
- Tests pure upper body pressing strength.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Chest
Category
How to Perform
- Lie on the floor with the bar in a rack or rolled into position.
- Triceps will touch the floor at the bottom — pause briefly.
- Press back to lockout. Shoulder-friendly pressing variation.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Chest
Category
How to Perform
- Set the bench to 30–45°. Sit back so your eyes are under the bar.
- Grip slightly wider than shoulder-width. Retract your shoulder blades.
- Lower the bar to your upper chest — not your neck.
- Press in a slight arc back to the start. Don't let your lower back peel off the bench.
- Upper chest and front deltoid should be the primary movers.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Chest
Category
Equipment
Dumbbell
How to Perform
- Set bench to 30–45°. Start with dumbbells at shoulder level, elbows flared slightly.
- Press up and slightly inward — don't lock out hard at the top.
- Control the descent over 2 seconds. Feel the stretch in the upper chest.
- Keep your shoulder blades retracted against the pad throughout.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Chest
Category
Equipment
Bodyweight
How to Perform
- Hands elevated on a bench. Easier than a standard push-up.
- Lower chest to the bench. Good for beginners.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Chest
Category
Equipment
Kettlebell
How to Perform
- Lie on the floor, bell pressed above your chest.
- Lower until your upper arm rests on the floor. Press back up.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Chest
Category
Equipment
Bodyweight
How to Perform
- Hands on an elevated surface. Knees on the floor. Easiest push-up variation.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Chest
Category
Equipment
Bodyweight
How to Perform
- Hands under your chest, knees on the floor. Lower your chest to the floor.
- Easier than a standard push-up — good for building up.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Chest
Category
Equipment
Machine
How to Perform
- Arms come together in a hugging arc. Squeeze at center. Control the return.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Chest
Category
Equipment
Machine
How to Perform
- Adjust the seat so handles are at chest level. Press forward. Control the return.
Primary Muscles
Stats
6
MET
Medium
Difficulty
Chest
Category
How to Perform
- Stand facing a wall or partner. Ball at chest level.
- Explosively push the ball forward. Catch and immediately repeat.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Chest
Category
How to Perform
- Lie on a flat bench with dumbbells at chest level, palms facing each other.
- Press up and inward simultaneously — combining a press and a fly motion.
- At the top, the dumbbells should be close together above your chest.
- Lower slowly in the reverse motion — opening out as you descend.
- This movement hits the pecs from the stretch to the squeeze — control is key.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Chest
Category
How to Perform
- Sit in the machine with your upper arms on the pads.
- Bring the pads together in front of your chest. Squeeze hard.
- Control the return — don't let the weight snap back.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Chest
Category
How to Perform
- Set pins in the rack at your sticking point.
- Lift from the pins each rep — no stretch-shortening reflex.
- Dead stop press builds strength at weak points.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Chest
Category
Equipment
Bodyweight
How to Perform
- Forearm plank. Press up one arm at a time to a high plank.
- Lower back down. Alternate the leading arm each rep.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Chest
Category
Equipment
Bodyweight
How to Perform
- Hands slightly wider than shoulder-width, fingers pointing forward.
- Form a straight plank from head to heels — core and glutes tight.
- Lower your chest to the floor, elbows at roughly 45° from your torso.
- Press back up to full arm extension without letting your hips sag or pike.
- Slow it down — 3 seconds down, 1 second up builds serious strength.
Primary Muscles
Stats
2.5
MET
Easy
Difficulty
Chest
Category
Equipment
Bodyweight
How to Perform
- Hands on a wall at chest height. Easiest push-up variation.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Chest
Category
Equipment
Bodyweight
How to Perform
- Feet in gymnastics rings in a push-up position.
- The instability dramatically increases core and shoulder demand.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Chest
Category
Equipment
Bodyweight
How to Perform
- Hands slightly wider than shoulder-width.
- Straight plank from head to heels. Core and glutes engaged.
- Lower chest to floor, elbows at 45°. Press to full extension.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Chest
Category
Equipment
Resistance Band
How to Perform
- Anchor a band behind you at chest height.
- Bring your hands together in front — fly motion. Squeeze at center.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Chest
Category
Equipment
Bodyweight
How to Perform
- Support yourself on gymnastics rings. More stability demand than bar dips.
- Turn the rings out slightly at the top for shoulder health.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Chest
Category
Equipment
Cable
How to Perform
- Sit between two low cables, a handle in each hand.
- Start with arms extended out to the sides, slight elbow bend.
- Bring the handles together in front of your chest in a smooth arc.
- Squeeze and hold at the center. Return slowly, resisting the cable.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Chest
Category
Equipment
Machine
How to Perform
- The guided path removes the stability demand of a free bar.
- Press and rerack safely by rotating the bar.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Chest
Category
Equipment
Machine
How to Perform
- Set the bench to 30–45° inside the Smith Machine.
- Upper chest emphasis. Lower to your upper chest and press back up.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Chest
Category
Equipment
Machine
How to Perform
- Use a supinated (underhand) grip on the Smith Machine bar.
- Press with elbows close — hits upper chest and triceps.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Chest
Category
Equipment
Cable
How to Perform
- Set cables to chest height. Stand in the center, one foot forward.
- Bring the handles together in front of your chest in a smooth arc.
- Maintain a slight elbow bend throughout — don't turn it into a press.
- Squeeze at the center, hold, then resist the cables on the return.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Chest
Category
Equipment
Resistance Band
How to Perform
- Anchor the band at chest height behind you. Hold one end in each hand.
- Step forward to create tension. Arms extended to the sides, slight elbow bend.
- Bring your hands together in front of your chest in a fly arc.
- Squeeze and hold at the center. Resist the band slowly on the return.
- Band tension peaks at the contraction — greatest challenge at the squeeze.
Flexibility
44Primary Muscles
Stats
1.5
MET
Easy
Difficulty
Flexibility
Category
Equipment
Bodyweight
How to Perform
- Stand with feet wide. Shift your weight to one side, bending that knee.
- Keep the other leg straight, foot flat, toes pointing forward.
- Hold 30–45 seconds per side. Feel the stretch in the inner thigh of the straight leg.
Primary Muscles
Stats
1.5
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Stand beside a wall, arm extended behind you at shoulder height, palm flat on the wall.
- Slowly rotate your body away from the wall until you feel a stretch in the bicep.
- Hold 30 seconds per side. Keep your elbow straight throughout.
Primary Muscles
Stats
2
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Lie on your back, knees bent, feet flat on the floor.
- Press your hips up into a bridge position.
- Hold the top, squeezing glutes. This opens the hip flexors and spine.
- Hold 20–30 seconds at the top, lower slowly.
Primary Muscles
Stats
1.5
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Sit on the floor, soles of your feet together, knees falling out to the sides.
- Hold your feet and gently press your knees toward the floor with your elbows.
- Hold 45–60 seconds. Lean forward slightly to deepen the stretch.
Primary Muscles
Stats
2
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Stand facing a wall, hands on the wall for support.
- Step one foot back, keeping it flat on the floor.
- Lean forward gently until you feel a stretch in the back calf.
- Hold 30–45 seconds. Bend the back knee slightly for a deeper soleus stretch.
Primary Muscles
Stats
2
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Start on all fours — hands under shoulders, knees under hips.
- Cow: inhale and drop your belly, lifting your chest and tailbone (arch).
- Cat: exhale and round your spine toward the ceiling, tucking your chin and tailbone.
- Flow smoothly between the two — 8–10 slow cycles.
- Great for warming up the spine and improving thoracic mobility.
Primary Muscles
Stats
2
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Stand in a doorway with your arm at 90°, elbow against the frame.
- Gently rotate your torso away from the arm until you feel a chest stretch.
- Hold 30–45 seconds per side. Breathe steadily.
- Alternatively, clasp hands behind your back and open your chest.
Primary Muscles
Stats
2
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Kneel on the floor, knees wide, toes together.
- Sit your hips back toward your heels.
- Extend your arms forward on the floor, lowering your chest and forehead.
- Breathe into your lower back and feel the spine decompress.
- Hold as long as needed — this is a restorative pose.
Primary Muscles
Stats
2
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Lie face down, hands under your shoulders, elbows close to your sides.
- Press your hands into the floor and lift your chest — keep your hips on the ground.
- Hold 20–30 seconds. Focus on the abdominal and hip flexor stretch, not going as high as possible.
Primary Muscles
Stats
1.5
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Stand in a doorway with elbows at 90°, forearms on the frame.
- Step one foot forward and lean your body gently through the doorway.
- Feel the stretch across your chest and front shoulders.
- Hold 30–45 seconds. Adjust arm height to target different parts of the pec.
Primary Muscles
Stats
2.5
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Start on all fours. Lift your hips toward the ceiling, forming an inverted V.
- Press your heels toward the floor — they don't need to touch.
- Spread your fingers wide and press through your palms.
- Hold for 30–60 seconds. Pedal your feet alternately to warm up the calves.
- Keep your core engaged and your spine long.
Primary Muscles
Stats
1.5
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Lie on your back. Cross one ankle over the opposite knee.
- Reach through and pull the bottom leg toward your chest.
- Hold 45–60 seconds per side. The deeper you pull, the more intense the stretch.
Primary Muscles
Stats
1.5
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Sit on a chair. Cross one ankle over the opposite knee.
- Sit tall and gently lean forward from the hips until you feel a glute stretch.
- Hold 30–45 seconds per side. Keep your back straight — don't round.
Primary Muscles
Stats
1.5
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Lie on your back. Draw both knees toward your chest.
- Grab the outside edges of your feet and pull them toward the floor beside your hips.
- Hold 30–45 seconds. Breathe deeply. Opens the groin and lower back.
Primary Muscles
Stats
2
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Kneel on one knee (kneeling lunge position). The back knee is on the floor.
- Drive your hips forward gently until you feel a stretch in the front of the back hip.
- Keep your torso upright — don't lean forward.
- Hold for 30–60 seconds. Breathe into the stretch and relax deeper on each exhale.
- Raise your arm on the same side as the back knee to increase the stretch.
Primary Muscles
Stats
1.5
MET
Easy
Difficulty
Flexibility
Category
Equipment
Resistance Band
How to Perform
- Stand and cross one foot behind the other.
- Lean sideways away from the back leg, raising the arm on that side overhead.
- Hold 30–45 seconds per side. Feel the stretch along the outer thigh.
Primary Muscles
Stats
1.5
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Sit tall. Turn your head 45° to one side and look down toward your armpit.
- Gently add light pressure on the back of the head.
- Hold 30 seconds per side. Stretches the back and side of the neck.
Primary Muscles
Stats
2
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Step one foot forward to the outside of the same-side hand in a low lunge.
- Lower your back knee to the floor. You can stay on your hands or lower to forearms.
- Hold 45–60 seconds per side. Deeply opens the hip flexors and groin.
Primary Muscles
Stats
2
MET
Easy
Difficulty
Flexibility
Category
Equipment
Bodyweight
How to Perform
- Step one foot forward into a low lunge, back knee on the floor.
- Raise both arms overhead and sink your hips forward and down.
- Hold 45–60 seconds per side. The deeper the hip sink, the more intense the stretch.
Primary Muscles
Stats
1.5
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Lie on your back. Lift one leg and hold behind the thigh or calf.
- Keep the leg as straight as possible and pull it toward your chest.
- Hold 30–45 seconds per side. The other leg stays flat on the floor.
Primary Muscles
Stats
2
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Sit or stand tall. Drop one ear toward the same shoulder.
- You can gently place a hand on your head — don't pull, just add light weight.
- Hold 20–30 seconds per side. Breathe slowly.
- Never roll the head in a full circle — side to side is safe.
Primary Muscles
Stats
1.5
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Reach both arms overhead and grab a doorframe, pull-up bar, or clasp your hands.
- Let your body hang or lean sideways to feel a stretch through your lats.
- Hold 30 seconds each side. Breathe into the stretch.
Primary Muscles
Stats
1.5
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Stand tall with one hand on a wall at shoulder height, elbow slightly bent.
- Rotate your torso away from the wall until you feel a deep chest stretch.
- Hold 30–45 seconds per side. Focus on the upper/inner chest.
Primary Muscles
Stats
2.5
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- From a plank, bring one knee forward toward the same-side wrist.
- Extend the back leg straight behind you.
- Lower your hips toward the floor, keeping them square.
- Fold your torso forward over your front leg for a deeper stretch.
- Hold 60–90 seconds per side. Breathe slowly and deeply.
Primary Muscles
Stats
1.5
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Kneel on the floor. Sit your hips back toward your heels.
- Reach your arms forward on the floor as far as possible.
- Hold 30–45 seconds. Opens the lats, lower back, and triceps.
Primary Muscles
Stats
1.5
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Lie on your back, soles of feet together, knees falling out to the sides.
- Place your hands on your belly or out to the sides.
- Hold 45–60 seconds. Completely passive — let gravity open the hips.
Primary Muscles
Stats
2
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Lie face down, arms extended to the sides in a T.
- Lift one leg and reach it across your body to the opposite side, rotating at the hip.
- Hold 2–3 seconds, return, repeat 8–10 times per side. Opens the hip flexors and spine.
Primary Muscles
Stats
1.5
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Sit with legs extended. Hinge at the hips and reach toward your feet.
- Keep your spine as long as possible — reach forward, not just down.
- Hold 45–60 seconds. Use a strap around your feet if needed.
Primary Muscles
Stats
2
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Sit on the floor with legs extended straight in front of you.
- Hinge at the hips (not the waist) and reach toward your toes.
- Keep your back flat — don't round excessively.
- Hold 30–60 seconds. Breathe and relax on each exhale.
- You should feel the stretch behind your thighs, not in your lower back.
Primary Muscles
Stats
2
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Bring one arm across your body at shoulder height.
- Use your other hand or forearm to gently press the arm toward your chest.
- Feel the stretch in the posterior deltoid and rotator cuff.
- Hold 30 seconds per side. Don't pull aggressively.
Primary Muscles
Stats
1.5
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Stand facing a wall, hands on wall for support.
- Step one foot back and bend BOTH knees — especially the back one.
- Press the back heel down. Hold 30–45 seconds. Targets the deeper soleus muscle.
Primary Muscles
Stats
1.5
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Lie face down. Prop yourself up on your forearms, elbows under shoulders.
- Gently press forearms into the floor and lift your chest slightly.
- Hold 30–60 seconds. Gentler than Cobra — good for lower back recovery.
Primary Muscles
Stats
2
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Lie on your back, knees bent, feet flat.
- Let both knees fall to one side while keeping your shoulders on the floor.
- Extend your arms out to the sides in a T shape.
- Hold 30–60 seconds per side. Breathe into the stretch.
- Great for thoracic rotation and lower back recovery.
Primary Muscles
Stats
2
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Stand on one foot. Cross the other ankle over the standing knee.
- Bend your standing leg slowly and sit back as if into a chair.
- Hold 30–45 seconds per side. The lower you sit, the deeper the glute stretch.
Primary Muscles
Stats
2
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Stand with feet hip-width. Hinge at the hips and let your torso hang forward.
- Relax your neck completely. Bend your knees slightly if your hamstrings are tight.
- Hold 30–60 seconds. Gravity does the work — don't force range of motion.
Primary Muscles
Stats
1.5
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Step into a long lunge. Lower the back knee to the floor.
- Shift your hips forward and reach your same-side arm overhead.
- Hold 45 seconds per side. Keep your front shin vertical.
Primary Muscles
Stats
2
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Stand on one foot. Bring your other heel toward your glutes.
- Hold your ankle (not your toes). Keep your knees together.
- Stand tall — don't lean forward. Squeeze the glute of the stretching leg.
- Hold 30–60 seconds per side. Use a wall for balance if needed.
Primary Muscles
Stats
1.5
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Lie on your back. Bring one knee to your chest, then let it cross over your body.
- Extend your arm on that side out and let your shoulder stay on the floor.
- Hold 45 seconds per side. Breathe into the lower back and glute stretch.
Primary Muscles
Stats
2
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Lie on your side, knees stacked at 90°, arms extended in front.
- Slowly rotate your top arm back toward the floor, following with your eyes.
- Hold 2–3 seconds at end range, return, repeat 8–10 times per side.
Primary Muscles
Stats
2
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Start on all fours. Slide one arm under your body along the floor, palm up.
- Let your shoulder drop toward the floor. Your other arm stays extended.
- Hold 30–45 seconds per side. Rotates and opens the thoracic spine.
Primary Muscles
Stats
1.5
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Reach one arm overhead and bend at the elbow, hand toward your upper back.
- Use your other hand to gently press the elbow further behind your head.
- Hold 30–45 seconds per side. Keep your ribs down — don't arch your lower back.
Primary Muscles
Stats
1.5
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Sit or stand tall. Drop one ear toward the shoulder without rotating.
- Gently add light hand pressure on the head for a deeper stretch.
- Hold 30 seconds per side. Never pull aggressively.
Primary Muscles
Stats
1.5
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Extend one arm in front, palm facing down, fingers pointing toward the floor.
- Use your other hand to gently press the back of the hand further down.
- Hold 20–30 seconds. Stretch felt along the top of the forearm.
Primary Muscles
Stats
1.5
MET
Easy
Difficulty
Flexibility
Category
How to Perform
- Extend one arm in front, palm facing up.
- Use your other hand to gently press your fingers down toward the floor.
- Hold 20–30 seconds. You should feel the stretch along the inside of the forearm.
Forearms
14Primary Muscles
Stats
3
MET
Easy
Difficulty
Forearms
Category
Equipment
Barbell
How to Perform
- Hang from a bar with a shoulder-width grip.
- Let your shoulders fully decompress. Breathe steadily.
- Great for shoulder health, grip strength, and spinal decompression.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Forearms
Category
Equipment
Barbell
How to Perform
- Forearms on a bench or thighs, palms up.
- Curl the bar with your wrists only. Full range.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Forearms
Category
Equipment
Barbell
How to Perform
- Hold a barbell behind your back, palms facing out.
- Curl with your wrists only.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Forearms
Category
Equipment
Barbell
How to Perform
- Forearms on a bench, palms down. Extend your wrists upward.
- Trains the forearm extensors.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Forearms
Category
Equipment
Dumbbell
How to Perform
- Forearm on a bench or thigh. Dumbbell in hand, palm up.
- Curl with your wrist only. Full range.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Forearms
Category
Equipment
Dumbbell
How to Perform
- Forearm on a bench, palm down.
- Extend your wrist upward. Control the descent.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Forearms
Category
How to Perform
- Pick up heavy dumbbells or bars at your sides.
- Walk with an upright posture. Core braced.
- Keep your shoulders packed — don't let them droop.
Primary Muscles
Stats
6
MET
Medium
Difficulty
Forearms
Category
Equipment
Barbell
How to Perform
- The thicker bar diameter challenges your grip significantly.
- Use the same setup as a conventional deadlift.
- No straps — the point is to build grip strength.
- You may lift less than usual — that's expected.
Primary Muscles
Stats
2.5
MET
Easy
Difficulty
Forearms
Category
How to Perform
- Hold a hand gripper. Squeeze to full closure. Release slowly.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Forearms
Category
Equipment
Barbell
How to Perform
- Hang from a bar with one hand. Extreme grip and shoulder stability demand.
- Keep your shoulder packed — don't let it distract up.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Forearms
Category
How to Perform
- Pinch two or three plates between your thumb and fingers.
- Hold for time. Builds thumb and finger strength.
Primary Muscles
Stats
2.5
MET
Easy
Difficulty
Forearms
Category
How to Perform
- Hold a weight plate by its edge, arm extended.
- Curl the plate up by flexing your wrist only. Forearm stays still.
- Lower slowly back to full wrist extension.
- The pinch grip adds a grip strength component.
- Use light weight — this isolates the wrist flexors and forearm.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Forearms
Category
Equipment
Bodyweight
How to Perform
- Hang a towel over the bar. Grip both ends.
- Pull yourself up — the towel challenges your grip dramatically.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Forearms
Category
How to Perform
- Hold a wrist roller at shoulder height, arms extended.
- Roll the weight up by winding the handle. Unroll with control.
Glutes
30Primary Muscles
Stats
3
MET
Easy
Difficulty
Glutes
Category
Equipment
Resistance Band
How to Perform
- Band around your ankles. Stand on one foot.
- Kick the banded leg out to the side against resistance.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Glutes
Category
Equipment
Cable
How to Perform
- Attach a cuff to your ankle. Face the cable machine.
- Drive your leg back to full hip extension. Squeeze the glute.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Glutes
Category
Equipment
Cable
How to Perform
- Cuff around your ankle. Stand side-on to the machine.
- Move your leg out to the side against cable resistance.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Glutes
Category
Equipment
Cable
How to Perform
- Set a cable low. Stand facing away, hold rope between your legs.
- Hinge at your hips. Drive hips forward to stand — glute squeeze at top.
- Similar to a kettlebell swing pattern.
Primary Muscles
Stats
2.5
MET
Easy
Difficulty
Glutes
Category
How to Perform
- Lie on your side, hips stacked, knees bent to 45°.
- Rotate the top knee upward while keeping feet together.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Glutes
Category
How to Perform
- Stand with feet very wide. Shift your weight to one side.
- Sit into the bent-knee leg while extending the other leg straight.
- Keep your heel flat and your torso upright.
- Excellent for hip and groin mobility.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Glutes
Category
Equipment
Dumbbell
How to Perform
- Hold dumbbells. Hinge and reach forward with one leg.
- A forward-moving single-leg RDL alternating legs.
- Keep your back flat throughout.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Glutes
Category
How to Perform
- On all fours. Drive one heel toward the ceiling — hip extended.
- Squeeze the glute at the top. Hips stay level.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Glutes
Category
Equipment
Dumbbell
How to Perform
- Same as frog pumps but with a dumbbell resting on your hips.
- Squeeze glutes hard at the top of each rep.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Glutes
Category
Equipment
Dumbbell
How to Perform
- Hold dumbbells at your thighs. Slight bend in the knees.
- Push your hips back, lowering dumbbells along your legs.
- Stop at maximum hamstring stretch — usually mid-shin.
- Drive hips forward to return. Squeeze glutes at the top.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Glutes
Category
Equipment
Dumbbell
How to Perform
- Hold dumbbells at your thighs. Slight bend in the knees.
- Push your hips back, lowering dumbbells along your legs.
- Stop at maximum hamstring stretch — usually mid-shin.
- Drive hips forward to return. Squeeze glutes at the top.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Glutes
Category
How to Perform
- On all fours. Lift one knee out to the side.
- Keep your core braced and your hips level.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Glutes
Category
How to Perform
- Lie on your back, soles of your feet together, knees out.
- Thrust your hips up, squeezing your glutes at the top.
- Short range glute activation exercise.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Glutes
Category
How to Perform
- Lie on your back, feet flat, knees bent to 90°.
- Drive through your heels to raise your hips.
- Squeeze your glutes hard at the top.
Primary Muscles
Stats
2.5
MET
Easy
Difficulty
Glutes
Category
Equipment
Resistance Band
How to Perform
- Band around your ankles or knees. Push against it — abduct your hip.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Glutes
Category
Equipment
Machine
How to Perform
- Sit with pads on the outside of your thighs.
- Push your legs out against the resistance. Squeeze at full abduction.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Glutes
Category
How to Perform
- Upper back against a bench, bar over your hips (use a pad). Feet flat, hip-width.
- Knees should be at roughly 90° at the top of the movement.
- Drive through your heels to push your hips up. Body parallel to floor at top.
- Squeeze the glutes as hard as possible — hold for a beat.
- Keep your chin tucked. Lower without touching the floor between reps.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Glutes
Category
Equipment
Machine
How to Perform
- Set the pad over your hips. Drive through your heels.
- Squeeze glutes at full extension. Lower with control.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Glutes
Category
Equipment
Resistance Band
How to Perform
- Band just above your knees adds hip abduction demand.
- Push your knees out against the band throughout.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Glutes
Category
Equipment
Kettlebell
How to Perform
- Press the bell overhead. Hinge toward the non-pressing side.
- Free hand traces down the inside leg. Eyes on the bell.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Glutes
Category
Equipment
Resistance Band
How to Perform
- Band around your ankles or just above the knees.
- Take lateral steps — maintain tension in the band throughout.
- Keep your hips level. Don't let your knees cave inward.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Glutes
Category
Equipment
Machine
How to Perform
- Position the pad behind your heel. Kick back to full hip extension.
- Squeeze the glute at the top. Lower with control.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Glutes
Category
How to Perform
- Same as a glute bridge but lift one foot off the floor.
- Keep your hips level — don't let the free side drop.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Glutes
Category
How to Perform
- Upper back against a bench, one foot on the floor.
- Drive through the planted heel only. Squeeze the glute at the top.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Glutes
Category
How to Perform
- Lie face down on a bench with hips at the edge.
- Raise your legs until parallel to the floor.
- Squeeze the glutes at the top. Lower with control.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Glutes
Category
How to Perform
- Same pattern as a single leg deadlift but with a slight knee bend on the working leg.
- Hold a dumbbell or barbell. The free leg extends behind.
- Keep your hips square — resist rotating toward the weight.
- Feel the hamstring stretch of the working leg. Drive hips forward to return.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Glutes
Category
Equipment
Machine
How to Perform
- Set the Smith Machine bar over your hips.
- Drive through your heels. Squeeze glutes at full extension.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Glutes
Category
Equipment
Machine
How to Perform
- Drive one leg back to full extension. Keep your upper body still.
- Squeeze hard at the top.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Glutes
Category
How to Perform
- Attach a cable cuff above your ankle. Push your leg down and behind.
- Full hip extension. Squeeze the glute at the peak.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Glutes
Category
Equipment
Resistance Band
How to Perform
- Band around your ankles. Stand on one foot.
- Kick the other leg out to the side. Control the return.
HIIT
10Primary Muscles
Stats
11
MET
Hard
Difficulty
HIIT
Category
How to Perform
- Drive both arms and legs. Your upper body is as important as your legs.
- Stay seated for endurance. Stand up for max power intervals.
Primary Muscles
Stats
10.3
MET
Hard
Difficulty
HIIT
Category
How to Perform
- Stand with feet shoulder-width, hinge slightly at the hips for a strong athletic stance.
- Alternate arms up and down to create alternating waves.
- Or slam both ropes simultaneously for power slams.
- Keep your core braced — your legs and hips generate power, not just your arms.
- Breathe rhythmically. Battle ropes are extremely intense — control your pace.
Primary Muscles
Stats
8
MET
Hard
Difficulty
HIIT
Category
Equipment
Bodyweight
How to Perform
- Stand, then drop your hands to the floor and jump both feet back to a plank.
- Maintain a strong plank position at the bottom — don't let your hips sag.
- Jump both feet back to your hands.
- Explosively jump up, reaching your arms overhead.
- Control the pace — quality over speed to avoid lower back strain.
Primary Muscles
Stats
8
MET
Hard
Difficulty
HIIT
Category
Equipment
Bodyweight
How to Perform
- Stand, then drop your hands to the floor and jump both feet back to a plank.
- Maintain a strong plank position at the bottom — don't let your hips sag.
- Jump both feet back to your hands.
- Explosively jump up, reaching your arms overhead.
- Control the pace — quality over speed to avoid lower back strain.
Primary Muscles
Stats
8.5
MET
Hard
Difficulty
HIIT
Category
Equipment
Dumbbell
How to Perform
- Hold the dumbbell at the top. Hike it back and drive hips forward.
- Power comes from the hips. The arms are just a guide.
Primary Muscles
Stats
8
MET
Hard
Difficulty
HIIT
Category
How to Perform
- Run in place, driving your knees up toward your chest.
- Pump your arms. Stay on the balls of your feet.
Primary Muscles
Stats
7.5
MET
Medium
Difficulty
HIIT
Category
How to Perform
- Stand with feet shoulder-width. Perform a regular squat descent.
- At the bottom, explosively drive through your heels and jump off the ground.
- Land softly with bent knees — immediately descend into the next rep.
- Keep your chest up throughout. Don't let your knees cave on landing.
Primary Muscles
Stats
6
MET
Medium
Difficulty
HIIT
Category
Equipment
Resistance Band
Key Tips
Keep shoulders packed down — away from your ears — throughout the movement.
Primary Muscles
Stats
9
MET
Hard
Difficulty
HIIT
Category
How to Perform
- Forward lean at roughly 45°. Hands on the upright handles.
- Short, powerful strides. Drive from your legs.
Primary Muscles
Stats
14
MET
Hard
Difficulty
HIIT
Category
How to Perform
- Sprint at maximum effort for the prescribed interval.
- Drive your knees high and pump your arms.
- Full recovery between sprints — these are quality efforts.
Legs
83Primary Muscles
Stats
4
MET
Easy
Difficulty
Legs
Category
How to Perform
- Feet shoulder-width, toes slightly out. Arms out front for balance.
- Push your knees out and sit into the squat.
- Hip crease below parallel if mobility allows.
- Drive through your heels to stand.
Primary Muscles
Stats
5.5
MET
Medium
Difficulty
Legs
Category
How to Perform
- Bar on upper traps (high bar) or rear delts (low bar).
- Feet shoulder to hip-width, toes 15–30° out.
- Big breath into your belly, brace your core hard.
- Break at hips and knees simultaneously. Hip crease below the top of the knee.
- Drive the floor away — chest and hips rise at the same rate.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Legs
Category
Equipment
Resistance Band
How to Perform
- Band around your thighs. Drive your knees up alternately.
- Core stays braced. Great for glute activation.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Legs
Category
Equipment
Barbell
How to Perform
- Bar behind your legs, hands in a reverse grip.
- Squat down and drive up — the bar clears your heels.
- Quad-dominant movement.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Legs
Category
Equipment
Barbell
How to Perform
- Bar across your upper traps. Step forward into a lunge.
- Drive through the front heel to return.
Primary Muscles
Stats
5.5
MET
Medium
Difficulty
Legs
Category
Equipment
Barbell
How to Perform
- Bar on your upper traps. Walk forward with alternating lunges.
- Take deliberate steps. Core braced.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Legs
Category
How to Perform
- Load the weight onto the belt around your hips. Stand on elevated platforms.
- No spinal loading — excellent for those with back issues.
- Same squat mechanics — chest up, knees out, drive through heels.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Legs
Category
How to Perform
- Lie on a bench face down. Curl one leg toward your glutes.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Legs
Category
How to Perform
- Sit at the edge of a bench. Extend one leg straight against resistance.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Legs
Category
Equipment
Bodyweight
How to Perform
- Step forward and lower your rear knee toward the floor.
- Front shin vertical. Torso upright.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Legs
Category
How to Perform
- Kneel on a soft surface, feet anchored under something heavy.
- Keep your body straight from knees to shoulders.
- Lower yourself forward as slowly as possible — your hamstrings resist the fall.
- Use your hands to push up from the floor and reset.
- Start with partial reps and build up — this is extremely demanding.
Primary Muscles
Stats
8
MET
Hard
Difficulty
Legs
Category
How to Perform
- Stand a foot from the box, feet shoulder-width, arms ready to swing.
- Hinge at the hips slightly and swing your arms back to load.
- Explode upward, extending hips, knees, and ankles simultaneously.
- Land softly in an athletic position with bent knees — absorb the impact.
- Step back down — do not jump backward off the box.
Primary Muscles
Stats
5.5
MET
Medium
Difficulty
Legs
Category
How to Perform
- Set a box to just below parallel. Squat back to sit on the box.
- Pause briefly on the box — don't relax or bounce.
- Drive through your heels explosively to stand.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Legs
Category
How to Perform
- Rear foot on a bench (laces or toes down). Step forward far enough so front shin is vertical at bottom.
- Lower your rear knee toward the floor in a controlled descent.
- Keep your torso upright — avoid excessive forward lean.
- Drive through the heel of the front foot to stand.
- Most work felt in the front leg. This is one of the most effective single-leg exercises.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Legs
Category
Equipment
Cable
How to Perform
- Cuff around your ankle. Stand side-on.
- Move your leg across your body against resistance.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Legs
Category
How to Perform
- Stand in front of a chair. Sit back to touch the seat lightly.
- Drive through your heels to stand. Good for beginners.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Legs
Category
Equipment
Bodyweight
How to Perform
- Step one foot behind and across the other — like a curtsy.
- Lower until your back knee nearly touches the floor.
- Drive through the front heel to return.
Primary Muscles
Stats
8
MET
Hard
Difficulty
Legs
Category
How to Perform
- Step off a box, land on both feet, immediately jump as high as possible.
- Minimize ground contact time. Land softly on the second jump.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Legs
Category
Equipment
Dumbbell
How to Perform
- Hold dumbbells at your sides. Step forward.
- Lower rear knee toward the floor. Drive through the front heel.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Legs
Category
Equipment
Dumbbell
How to Perform
- Hold dumbbells at your sides or at your shoulders.
- Same mechanics as a bodyweight squat — chest tall, knees out.
- Drive through heels to stand.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Legs
Category
Equipment
Dumbbell
How to Perform
- Dumbbells at your sides. Walk forward with alternating lunges.
Primary Muscles
Stats
5.5
MET
Medium
Difficulty
Legs
Category
How to Perform
- Bar rests on your front delts in a clean rack position or cross-arm position.
- Stay tall — a forward lean will dump the bar forward.
- Feet shoulder-width, toes out. Knees drive out over toes.
- Descend keeping your elbows high. Drive up without letting them drop.
- More quad-dominant than a back squat due to the upright torso.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Legs
Category
How to Perform
- Lock your feet in the GHD pad. Start with torso parallel to the floor.
- Slowly lower your torso toward the floor using your hamstrings.
- Use your hamstrings (not hip flexors) to pull yourself back up.
- One of the most effective hamstring exercises — start with partial reps.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Legs
Category
How to Perform
- Hold a kettlebell or dumbbell at chest height, elbows tucked in.
- Feet shoulder-width or slightly wider, toes out.
- Squat down, using your elbows to push your knees out at the bottom.
- Chest stays tall throughout — the weight counterbalances your torso.
- Drive through both heels to stand, squeezing glutes at the top.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Legs
Category
How to Perform
- Hold a kettlebell or dumbbell at chest height, elbows tucked in.
- Feet shoulder-width or slightly wider, toes out.
- Squat down, using your elbows to push your knees out at the bottom.
- Chest stays tall throughout — the weight counterbalances your torso.
- Drive through both heels to stand, squeezing glutes at the top.
Primary Muscles
Stats
7
MET
Medium
Difficulty
Legs
Category
How to Perform
- Any means necessary — deadlift then press, or clean and jerk.
- Functional full-body movement used in conditioning workouts.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Legs
Category
Equipment
Machine
How to Perform
- Shoulders under the pads, back flat against the pad.
- Feet hip-width on the platform, toes slightly out.
- Lower until thighs pass parallel. Knees track over toes.
- Drive through heels. Do not fully lock out at the top.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Legs
Category
How to Perform
- Bodyweight squat to a half-depth (roughly 90° at the knee).
- Good for beginners or as a warm-up movement.
- Focus on keeping your chest tall and knees tracking over toes.
Primary Muscles
Stats
2.5
MET
Easy
Difficulty
Legs
Category
How to Perform
- Walk forward on your heels — toes off the ground.
- Trains the tibialis anterior.
Primary Muscles
Stats
2.5
MET
Easy
Difficulty
Legs
Category
Equipment
Resistance Band
How to Perform
- Band anchored at the side. Pull your leg across your body.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Legs
Category
Equipment
Machine
How to Perform
- Sit with pads on the inside of your thighs.
- Squeeze your legs together against resistance.
Primary Muscles
Stats
7
MET
Medium
Difficulty
Legs
Category
How to Perform
- Stand with feet shoulder-width. Perform a regular squat descent.
- At the bottom, explosively drive through your heels and jump off the ground.
- Land softly with bent knees — immediately descend into the next rep.
- Keep your chest up throughout. Don't let your knees cave on landing.
Primary Muscles
Stats
8
MET
Hard
Difficulty
Legs
Category
Equipment
Bodyweight
How to Perform
- Lunge down. Explosively jump and switch feet mid-air.
- Land softly in the opposite lunge. Control the impact.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Legs
Category
Equipment
Kettlebell
How to Perform
- One or two bells in the rack position. Squat to depth.
- Keep your elbows high throughout.
Primary Muscles
Stats
8
MET
Hard
Difficulty
Legs
Category
Equipment
Kettlebell
How to Perform
- Bells in the rack position. Squat to depth.
- Use the momentum as you drive up to press the bells overhead.
Primary Muscles
Stats
2.5
MET
Easy
Difficulty
Legs
Category
Equipment
Kettlebell
How to Perform
- Sit with heel elevated. Kettlebell hung on your foot.
- Raise your toes toward your shin.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Legs
Category
How to Perform
- Stand with the barbell between your legs, end against your lower back.
- Squat down and drive back up — the bar path is guided by the landmine.
- Excellent quad builder with reduced spinal load.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Legs
Category
How to Perform
- Hold the end of the barbell at chest height with both hands.
- The natural arc of the landmine encourages an upright torso.
- Squat to depth and drive back up.
Primary Muscles
Stats
7
MET
Medium
Difficulty
Legs
Category
How to Perform
- Stand on one foot. Jump laterally to land on the other.
- Absorb the landing with a bent knee.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Legs
Category
How to Perform
- Lie on your back, heels on a stability ball.
- Drive your hips up and curl the ball toward your glutes.
- Keep your hips up throughout.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Legs
Category
How to Perform
- Adjust the machine so the pad rests at your ankle, not your shin.
- Extend both legs until fully straight. Don't hyperextend the knee.
- Hold the contraction for a beat — really squeeze the quads.
- Lower with full control — 3 seconds down to maximize tension.
- This is an isolation exercise — focus on feel, not heavy weight.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Legs
Category
How to Perform
- Adjust the seat so your knees are at 90° with feet on the platform.
- Feet shoulder-width, slightly above center of the plate.
- Unrack and lower with control — knees should not cave inward.
- Press through your heels. Do not lock out your knees fully at the top.
- Foot placement affects emphasis: higher = more hamstring/glute, lower = more quad.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Legs
Category
How to Perform
- Lie face down on the machine, pad resting just above your heels.
- Curl your heels toward your glutes as far as possible.
- Squeeze hard at the top — hold for a beat.
- Lower slowly — 3 seconds down for maximum hamstring tension.
- Don't let your hips rise off the pad as you curl.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Legs
Category
How to Perform
- Kneel with your feet anchored. Slowly lower your body toward the floor.
- Your hamstrings control the eccentric descent. This is the hardest part.
- Use your hands to catch yourself if needed. Push up to reset.
- The goal is a slow, controlled descent — builds elite hamstring strength.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Legs
Category
How to Perform
- Same setup as a Nordic Curl — focus entirely on the lowering phase.
- Lower over 3–5 seconds, resisting gravity with your hamstrings.
- Use your hands to return to the start.
- Research-backed injury prevention exercise. Prioritize control over speed.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Legs
Category
How to Perform
- Standard leg extension with one leg. Addresses imbalances.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Legs
Category
How to Perform
- One leg on the pad. Curl toward your glutes. Control both directions.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Legs
Category
How to Perform
- Seated leg curl with one leg at a time. Addresses strength imbalances.
Primary Muscles
Stats
5.5
MET
Medium
Difficulty
Legs
Category
How to Perform
- Descend into a full squat and pause at the bottom for 2–3 seconds.
- Stay tight — brace hard and keep your chest up during the pause.
- No bouncing out of the hole. Stand under control.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Legs
Category
How to Perform
- Stand on the machine platform, shoulders under the pads.
- The unique arc motion keeps constant tension on the quads.
- Lower to depth and drive back up.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Legs
Category
How to Perform
- Set safety pins in a rack to parallel or below. Load the bar on the pins.
- Squat under the bar, position yourself, then lift off the pins.
- Lower back to the pins, pause with full weight on them — no stretch reflex.
- Brace hard, then drive the floor away to stand.
- Eliminates the elastic rebound — builds raw strength out of the hole.
Primary Muscles
Stats
5.5
MET
Medium
Difficulty
Legs
Category
How to Perform
- Stand on one foot, the other extended out front.
- Lower into a single-leg squat — keep the extended leg off the floor.
- Chest stays tall. Drive through the heel to stand.
- Use a support or band to assist until you build the balance and strength.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Legs
Category
How to Perform
- Step up onto a small elevation. Emphasis on the VMO (inner quad).
- Slow and controlled.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Legs
Category
How to Perform
- Hands behind your head. Stand up from the floor without using your hands.
- Functional movement — builds real-world strength.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Legs
Category
Equipment
Barbell
How to Perform
- Bar on upper traps. Step backward into a lunge.
- More balance-friendly than a forward lunge.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Legs
Category
Equipment
Bodyweight
How to Perform
- Step backward into a lunge. More balance-friendly.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Legs
Category
Equipment
Dumbbell
How to Perform
- Stand tall with dumbbells at your sides.
- Step backward into the lunge — lower your rear knee toward the floor.
- Front shin stays vertical, knee tracks over toes.
- Drive through the front heel to return to standing.
- Easier on the knees than a forward lunge — good starting point.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Legs
Category
How to Perform
- Kneel upright with feet anchored behind you.
- Slowly lean back, keeping your hips extended.
- Your quads control the descent — feel them stretch.
- Drive back upright using your quads.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Legs
Category
How to Perform
- Start standing, bar gripped at hip-width, back flat.
- Push your hips back — slight bend in the knees, this is not a squat.
- Lower the bar by hinging, keeping it close to your legs.
- Stop at maximum hamstring stretch — usually mid-shin.
- Drive hips forward to stand. Squeeze glutes at the top.
Primary Muscles
Stats
5.5
MET
Medium
Difficulty
Legs
Category
Equipment
Barbell
How to Perform
- The yoke sits on your traps and your hands hold the front handles.
- More upright torso than a low-bar squat. More quad-dominant.
- Brace hard and squat to parallel or below.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Legs
Category
How to Perform
- Sit in the leg curl machine. Curl both legs down and under.
- Hold briefly at peak contraction. Control the return.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Legs
Category
Equipment
Bodyweight
How to Perform
- Partial lunge depth. Good for warm-ups or beginners.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Legs
Category
Equipment
Bodyweight
How to Perform
- Take a wide step to one side. Sit into the bent leg — other leg stays straight.
- Drive through the bent-leg heel to return.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Legs
Category
Equipment
Machine
How to Perform
- Rear foot on a bench. Smith bar on your upper traps.
- Squat down with the working leg. Drive through the front heel.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Legs
Category
Equipment
Machine
How to Perform
- Rest the bar on your front delts. Elbows high throughout.
- Feet shoulder-width, toes out. Stay upright — forward lean dumps the bar.
- Squat to depth while keeping your elbows from dropping.
- Drive up through your heels. The fixed path adds stability.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Legs
Category
Equipment
Machine
How to Perform
- Bar on your upper traps. Step forward into a lunge stance.
- Lower your rear knee toward the floor, front shin vertical.
- Drive through the front heel to return. Torso upright throughout.
- The fixed bar path provides stability — useful for learning lunge mechanics.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Legs
Category
Equipment
Machine
How to Perform
- Bar in front on a Smith Machine. Hinge at the hips.
- Lower with back flat. Drive hips forward to stand.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Legs
Category
Equipment
Machine
How to Perform
- Set the bar height and position feet slightly forward of the bar.
- Squat to depth. Unrack and rerack safely by rotating the bar.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Legs
Category
How to Perform
- Bar on upper traps (high bar) or rear delts (low bar). Grip just outside shoulder-width.
- Unrack, step back with two deliberate steps. Feet shoulder-width, toes 15–30° out.
- Big breath into your belly, brace hard (Valsalva).
- Break at hips and knees simultaneously — don't lead with the knees.
- Hip crease below the top of the knee. Drive the floor away — chest and hips rise together.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Legs
Category
Equipment
Cable
How to Perform
- Cuff around your ankle. Face away from the machine.
- Extend your leg forward. Maintain your balance.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Legs
Category
How to Perform
- Stand tall. Drive one knee up toward your chest.
- Control the descent. Trains the hip flexors.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Legs
Category
How to Perform
- Stand at a cable or machine. Curl one leg toward your glutes.
- Keep your thigh still. Only the lower leg moves.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Legs
Category
How to Perform
- Place your entire foot on the step. Drive through the heel.
- Stand fully upright at the top.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Legs
Category
Equipment
Dumbbell
How to Perform
- Hold dumbbells at your sides. Drive through the heel of the working leg.
- Stand tall at the top. Lower with control.
Primary Muscles
Stats
5.5
MET
Medium
Difficulty
Legs
Category
How to Perform
- Stand with feet wide, toes pointed out significantly (45° or more).
- Grip the bar inside your legs, directly below your shoulders.
- Chest tall, hips lower than a conventional pull.
- Push your knees out hard — they track over your toes throughout.
- Drive the floor apart with your feet as you pull the bar up.
- Lock out with hips driven forward and glutes squeezed.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Legs
Category
How to Perform
- Very wide stance, toes pointed out. Hold a weight at your chest.
- Squat straight down — knees track over toes in the wide position.
- Emphasizes inner thighs and glutes.
Primary Muscles
Stats
2.5
MET
Easy
Difficulty
Legs
Category
Equipment
Resistance Band
How to Perform
- Band around your toes, anchored behind you.
- Dorsiflex your ankle against the band.
Primary Muscles
Stats
2.5
MET
Easy
Difficulty
Legs
Category
How to Perform
- Sit with heels on the floor (or elevated).
- Raise your toes as high as possible against resistance.
Primary Muscles
Stats
5.5
MET
Medium
Difficulty
Legs
Category
Equipment
Barbell
How to Perform
- Step inside the trap bar, handles on either side of your hips.
- Grip the handles and push your hips back into a squat-like position.
- Chest tall, back flat. Drive through the floor as if doing a leg press.
- The neutral grip and centered load are more joint-friendly than a barbell.
- Lock out by driving hips through and squeezing glutes.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Legs
Category
How to Perform
- Lie on your back, legs pressing a platform straight up.
- Lower until knees are near your chest. Press back to extension.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Legs
Category
Equipment
Bodyweight
How to Perform
- Walk forward with alternating bodyweight lunges.
- Control each step — quality over speed.
Primary Muscles
Stats
5.5
MET
Medium
Difficulty
Legs
Category
How to Perform
- Bar sits in the crook of your elbows. Arms folded in front of your chest.
- Very upright torso required. Core and upper back work hard.
- Squat to depth while keeping elbows up.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Legs
Category
How to Perform
- Bar on your front delts. Arms extended straight out in front.
- The unsupported bar demands a very upright torso.
- Squat to depth — excellent for improving front squat positioning.
Mobility
15Primary Muscles
Stats
2
MET
Easy
Difficulty
Mobility
Category
How to Perform
- Sit on the floor with one leg in front at 90° and one leg behind at 90°.
- Sit tall with both sits bones reaching toward the floor.
- Hold 45–60 seconds per side. Targets internal and external hip rotators simultaneously.
Primary Muscles
Stats
1.5
MET
Easy
Difficulty
Mobility
Category
How to Perform
- Sit or stand on one foot. Lift the other foot off the ground.
- Draw large, slow circles with your toes — 10 clockwise, 10 counter-clockwise.
- Full range of motion. Helps warm up the ankle joint before lower body work.
Primary Muscles
Stats
2
MET
Easy
Difficulty
Mobility
Category
How to Perform
- Stand facing a wall, one foot close to the wall.
- Drive your knee forward to touch the wall without your heel lifting.
- Do 10–15 reps per side. Move the foot back gradually as your mobility improves.
Primary Muscles
Stats
2
MET
Easy
Difficulty
Mobility
Category
How to Perform
- Start on all fours, toes tucked. Lift your knees 1–2 inches off the floor.
- Slowly sit your hips back toward your heels while keeping your knees low.
- Hold the deep stretch for 20–30 seconds. Opens ankles, hips, and lower back.
Primary Muscles
Stats
2
MET
Easy
Difficulty
Mobility
Category
How to Perform
- Stand with feet slightly wider than shoulder-width, toes out 30–45°.
- Squat all the way down, keeping your heels flat and your chest up.
- Hold the bottom position for 30–60 seconds. Use a doorframe for support if needed.
Primary Muscles
Stats
1.5
MET
Easy
Difficulty
Mobility
Category
How to Perform
- Position the roller under the target muscle.
- Move slowly. Pause on tender spots for 20–30 seconds.
Primary Muscles
Stats
1.5
MET
Easy
Difficulty
Mobility
Category
How to Perform
- Sit or stand. Reach toward your toes with a flat back.
- Hold 30–60 seconds. Breathe into the stretch.
Primary Muscles
Stats
2.5
MET
Easy
Difficulty
Mobility
Category
How to Perform
- Start in the 90/90 position. Slowly rotate both legs to the other side.
- Both knees should form 90° angles. Move with control — do not use momentum.
- Do 5–10 slow switches per side. Excellent for hip internal and external rotation.
Primary Muscles
Stats
2
MET
Easy
Difficulty
Mobility
Category
How to Perform
- Stand with hands on hips or hold a wall for balance.
- Make large, slow circles with your hips — 10 in each direction.
- Full range of motion. Warms up the hip joint and surrounding connective tissue.
Primary Muscles
Stats
2
MET
Easy
Difficulty
Mobility
Category
How to Perform
- Kneel on one knee (kneeling lunge position). The back knee is on the floor.
- Drive your hips forward gently until you feel a stretch in the front of the back hip.
- Keep your torso upright — don't lean forward.
- Hold for 30–60 seconds. Breathe into the stretch and relax deeper on each exhale.
- Raise your arm on the same side as the back knee to increase the stretch.
Primary Muscles
Stats
2
MET
Easy
Difficulty
Mobility
Category
How to Perform
- Lie on your side, knees stacked at 90°, arms extended together in front.
- Keeping your knees together, slowly open your top arm back as far as possible.
- Hold 2–3 seconds at the open position. Do 8–10 reps per side.
Primary Muscles
Stats
2
MET
Easy
Difficulty
Mobility
Category
How to Perform
- Hold a resistance band or broomstick with a wide grip in front of you.
- Keeping arms straight, slowly arc the band overhead and behind your body.
- Return to the front. Do 10 slow reps. Start with a very wide grip and narrow it over time.
Primary Muscles
Stats
2
MET
Easy
Difficulty
Mobility
Category
How to Perform
- Sit on the floor or a chair with hips stable.
- Cross your arms over your chest and rotate your upper body side to side.
- Hold each end range for 2 seconds. Do 10 reps each side. Hips stay square.
Primary Muscles
Stats
1.5
MET
Easy
Difficulty
Mobility
Category
How to Perform
- Stand facing a wall. Place both hands on it at chest height.
- Lean your entire body forward in a straight line like a plank.
- Press your heels into the floor. Hold 20–30 seconds. Great pre-squat ankle mobility drill.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Mobility
Category
How to Perform
- Step into a long lunge. Place the same-side hand inside the front foot.
- Rotate your top arm toward the ceiling, following with your eyes.
- Return and repeat 5–8 times per side. Targets hips, spine, and shoulders simultaneously.
Neck & Mobility
4Primary Muscles
Stats
2.5
MET
Easy
Difficulty
Neck
Category
How to Perform
- Lie on your back on a bench, head hanging off the edge.
- A weight plate on your forehead. Flex the neck — chin toward chest.
Primary Muscles
Stats
2.5
MET
Easy
Difficulty
Neck
Category
How to Perform
- Lie face down, head hanging off the bench. Extend the neck.
- Build up very gradually.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Neck
Category
How to Perform
- Face down, top of head on the floor. Bridge up using your neck.
- Extreme caution — use only if experienced and conditioned.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Neck
Category
How to Perform
- Lie on your back, top of head on the floor. Bridge up using your neck.
- Build neck strength progressively and safely.
Recovery
5Primary Muscles
Stats
2
MET
Easy
Difficulty
Recovery
Category
How to Perform
- Sit on the floor with the roller under your thighs.
- Place your hands behind you and lift your hips slightly.
- Roll from just below your glutes to just above the knee.
- Cross one leg over the other to increase pressure on one side.
- Pause on tight spots for 20–30 seconds.
Primary Muscles
Stats
2
MET
Easy
Difficulty
Recovery
Category
Equipment
Resistance Band
How to Perform
- Lie on your side with the roller under the outer thigh.
- Use your arms and bottom foot to control the pressure.
- Roll from just below the hip to just above the knee.
- This area can be very tender — control your pressure accordingly.
- Pause on any tight spots for 20–30 seconds.
Primary Muscles
Stats
2
MET
Easy
Difficulty
Recovery
Category
How to Perform
- Lie face down with the foam roller under your thighs.
- Support yourself on your forearms and slowly roll from hip to just above the knee.
- When you find a tight spot, pause and hold for 20–30 seconds.
- Rotate slightly to hit the inner and outer quad.
- 60–90 seconds per leg is sufficient.
Primary Muscles
Stats
2
MET
Easy
Difficulty
Recovery
Category
How to Perform
- Sit on the floor, roller behind you. Lie back so the roller is at your mid-back.
- Arms crossed on your chest or hands behind your head.
- Use your feet to slowly roll up and down the thoracic spine.
- You can extend slightly over the roller to improve thoracic extension.
- Avoid rolling directly on the lower back (lumbar spine).
Primary Muscles
Stats
1
MET
Easy
Difficulty
Recovery
Category
How to Perform
- Sit sideways against a wall. Lie back and swing your legs up the wall.
- Let your arms rest at your sides, palms up. Completely relax.
- Hold 2–5 minutes. A restorative pose — excellent for recovery after training.
Shoulders
59Primary Muscles
Stats
4
MET
Easy
Difficulty
Shoulders
Category
How to Perform
- Start with dumbbells at chin height, palms facing you.
- As you press up, rotate your palms forward to finish with palms out.
- Reverse the rotation as you lower — palms face you at the bottom.
- The rotation recruits all three delt heads. Go lighter than a standard press.
- Control the rotation — don't rush through it.
Primary Muscles
Stats
2.5
MET
Easy
Difficulty
Shoulders
Category
Equipment
Resistance Band
How to Perform
- Hold a band at elbow height, upper arm at your side.
- Rotate your forearm outward — away from your body.
- Trains the rotator cuff (infraspinatus/teres minor).
Primary Muscles
Stats
2.5
MET
Easy
Difficulty
Shoulders
Category
Equipment
Resistance Band
How to Perform
- Hold a band, upper arm at your side.
- Rotate your forearm inward — across your body.
- Trains the subscapularis.
Primary Muscles
Stats
2.5
MET
Easy
Difficulty
Shoulders
Category
Equipment
Resistance Band
How to Perform
- Hold a band in front at shoulder height, arms straight.
- Pull the band apart until arms are fully extended to each side.
- Squeeze the rear delts and rhomboids at full extension.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Shoulders
Category
Equipment
Resistance Band
How to Perform
- Attach a band at face height. Pull toward your face, spreading ends apart.
- Excellent shoulder health exercise — high reps are fine.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Shoulders
Category
Equipment
Barbell
How to Perform
- Hold a barbell at your thighs, overhand grip.
- Raise it straight out to shoulder height. Control the descent.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Shoulders
Category
Equipment
Barbell
How to Perform
- Grip the bar wide, hinge to roughly parallel.
- Row to your upper chest/neck — elbows flare high.
- This targets the rear delts, not the lats.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Shoulders
Category
Equipment
Barbell
How to Perform
- Overhand grip, shoulder-width or wider.
- Pull straight up, leading with your elbows. Stop at chin height.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Shoulders
Category
How to Perform
- Use extreme caution — high-risk for most people.
- Bar sits behind your head on your upper traps.
- Only perform with excellent shoulder mobility and no impingement.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Shoulders
Category
How to Perform
- Hinge at the hips to 45°, dumbbells hanging below your chest, slight elbow bend.
- Raise the dumbbells out to the sides in a wide arc to shoulder level.
- Lead with your elbows, not your hands. Think: elbows to ceiling.
- Squeeze the rear delts at the top. Control the descent.
- Keep your spine neutral — don't round your back to generate momentum.
Primary Muscles
Stats
2.5
MET
Easy
Difficulty
Shoulders
Category
Equipment
Cable
How to Perform
- Set a cable at elbow height. Upper arm held at your side.
- Rotate your forearm outward against cable resistance.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Shoulders
Category
Equipment
Cable
How to Perform
- Low cable. Pull upward to shoulder height. Constant tension throughout.
Primary Muscles
Stats
2.5
MET
Easy
Difficulty
Shoulders
Category
Equipment
Cable
How to Perform
- Set a cable at elbow height. Rotate your forearm inward.
- Slow and controlled. Trains the internal rotators.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Shoulders
Category
Equipment
Cable
How to Perform
- Stand side-on to a low cable. Hold the handle across your body with the far hand.
- Raise your arm out to the side to shoulder height.
- Keep a slight elbow bend fixed throughout.
- The cable provides constant tension — control the return slowly.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Shoulders
Category
Equipment
Cable
How to Perform
- Set cable to face height. Pull with elbows flared high.
- Think about driving your elbows out to the sides, not back.
- Squeeze the rear delts at full contraction.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Shoulders
Category
How to Perform
- Start with dumbbells hanging at your sides.
- Upright row to shoulder height, rotate to a 90° position, then press.
- Excellent shoulder health exercise targeting the rotator cuff.
Primary Muscles
Stats
8
MET
Hard
Difficulty
Shoulders
Category
How to Perform
- Hold dumbbells. Perform a burpee.
- At the top of the jump, swing the dumbbells overhead — full snatch motion.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Shoulders
Category
Equipment
Dumbbell
How to Perform
- Hold dumbbells in front of your thighs.
- Raise to shoulder height. Avoid swinging.
Primary Muscles
Stats
2.5
MET
Easy
Difficulty
Shoulders
Category
Equipment
Dumbbell
How to Perform
- Lie on your side. Upper arm resting on your torso.
- Rotate your forearm upward away from your body.
Primary Muscles
Stats
2.5
MET
Easy
Difficulty
Shoulders
Category
Equipment
Dumbbell
How to Perform
- Lie on your back. Upper arm on the bench, forearm pointing up.
- Rotate your forearm down toward the bench.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Shoulders
Category
Equipment
Dumbbell
How to Perform
- Stand with dumbbells at your sides, elbows slightly bent and fixed.
- Raise the dumbbells out to the sides to shoulder height in a wide arc.
- Lead with your elbows — wrists should be level or below elbows.
- Don't shrug. Keep shoulders packed down throughout.
- Lower with control — the eccentric is where the growth happens.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Shoulders
Category
Equipment
Dumbbell
How to Perform
- Hinge at the hips to 45–90°, back flat, dumbbells hanging.
- Row with your elbows flared wide — at roughly 90° from your torso.
- Pull until your elbows are in line with your shoulders.
- Squeeze your rear delts and rhomboids at the top.
- This is not a lat row — elbows out wide, not back.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Shoulders
Category
Equipment
Dumbbell
How to Perform
- Sit on an upright bench, dumbbells at shoulder height, palms forward.
- Press directly overhead, bringing dumbbells slightly together at the top.
- Don't lock out hard — keep slight tension throughout.
- Lower with control until upper arms are parallel to the floor.
- Keep your lower back against the pad — avoid excessive arch.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Shoulders
Category
How to Perform
- Set a cable to face height with a rope attachment.
- Step back until arms are fully extended, tension in the cable.
- Pull the rope toward your face, spreading the ends apart.
- At full contraction, hands are beside your ears, elbows in line with shoulders.
- Squeeze the rear delts and external rotators. Slow and controlled — no jerking.
Primary Muscles
Stats
2.5
MET
Easy
Difficulty
Shoulders
Category
How to Perform
- Hold weight plates straight out in front at shoulder height.
- Hold for time. Trains front deltoids and core stability.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Shoulders
Category
Equipment
Bodyweight
How to Perform
- Kick up to a wall handstand. Head touches the floor at the bottom.
- Lower slowly until head touches, then press back up.
- Scale with a box pike push-up first.
Primary Muscles
Stats
7.5
MET
Medium
Difficulty
Shoulders
Category
How to Perform
- Bar in the front-rack position. Dip and drive explosively.
- Split or squat under the bar. Lock out overhead.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Shoulders
Category
Equipment
Kettlebell
How to Perform
- Hold the bell by the horns at chest height.
- Circle the bell around your head in a controlled arc.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Shoulders
Category
Equipment
Kettlebell
How to Perform
- Bell in the rack position. Press straight up until arm is fully locked.
- Lower with control back to rack.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Shoulders
Category
Equipment
Kettlebell
How to Perform
- Bell in the rack position. Dip slightly and drive with the legs.
- The leg drive initiates the press. Full overhead lockout.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Shoulders
Category
How to Perform
- Hold the end of the barbell at shoulder height.
- Press up and forward — the arc follows the bar.
- Shoulder-friendly pressing variation.
Primary Muscles
Stats
2.5
MET
Easy
Difficulty
Shoulders
Category
Equipment
Dumbbell
How to Perform
- Lie on your side, elbow at 90°.
- Rotate your forearm upward. Slow and controlled.
Primary Muscles
Stats
2.5
MET
Easy
Difficulty
Shoulders
Category
Equipment
Dumbbell
How to Perform
- Lie on your back, arm at 90°.
- Rotate your forearm toward the bench.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Shoulders
Category
Equipment
Machine
How to Perform
- Sit in the machine, pads at your wrists or elbows.
- Raise to shoulder height. Squeeze the delts. Control the descent.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Shoulders
Category
Equipment
Machine
How to Perform
- Adjust the seat height. Handles at shoulder level.
- Press overhead. Control the return.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Shoulders
Category
How to Perform
- Pull the bar toward your chin, elbows driving high.
- Emphasizes rear delts and upper traps.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Shoulders
Category
How to Perform
- Hold the bar with one hand at shoulder height.
- Press in the natural arc of the landmine. Core fights rotation.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Shoulders
Category
How to Perform
- Hold the bar just outside shoulder-width, elbows slightly in front of the bar.
- Grip the bar in the heel of your palm. Brace your core and squeeze your glutes.
- Press straight up, moving your head slightly back to clear your chin.
- As the bar passes your forehead, drive your head through — bar finishes overhead.
- Biceps by your ears at the top, elbows fully locked.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Shoulders
Category
How to Perform
- Hold a weight plate at 3 and 9 o'clock.
- Raise to shoulder height. Control the descent.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Shoulders
Category
How to Perform
- Lie face down on an incline bench. Arms hanging below.
- Raise your arms to shoulder height in Y, T, and W patterns.
- Light weight or bodyweight only. Mid-back and rear delt activation.
Primary Muscles
Stats
7.5
MET
Medium
Difficulty
Shoulders
Category
How to Perform
- Dip and drive. Catch the bar overhead in a partial squat.
Primary Muscles
Stats
5.5
MET
Medium
Difficulty
Shoulders
Category
How to Perform
- Bar in a front-rack position on your shoulders.
- Dip slightly at the knees — hips back, not forward.
- Drive through the floor and press the bar overhead.
Primary Muscles
Stats
2.5
MET
Easy
Difficulty
Shoulders
Category
Equipment
Resistance Band
How to Perform
- Stand on the band. Raise out to the sides to shoulder height.
- Band resistance increases at the top. Control the descent.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Shoulders
Category
Equipment
Cable
How to Perform
- Set cables to chest height. Cross the handles and hold one in each hand.
- Stand in the center, lean forward slightly, arms crossed in front.
- Pull the cables out and back in a reverse fly arc.
- Squeeze your rear delts and rhomboids at the peak.
- Control the return — resist the cables on the way back.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Shoulders
Category
Equipment
Dumbbell
How to Perform
- Hinge at the hips to 45°. Dumbbells hang below your chest, slight elbow bend.
- Raise the dumbbells out to the sides in a wide arc.
- Lead with your elbows, not your hands.
- Squeeze your rear delts at the top. Control the descent.
- Keep your spine neutral — don't round your back to generate momentum.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Shoulders
Category
Equipment
Dumbbell
How to Perform
- Set a bench to 30–45°. Lie face down with chest on the pad.
- Let the dumbbells hang below the bench, slight elbow bend.
- Raise the dumbbells out to the sides — elbows lead.
- Squeeze your rear delts hard at the top. Lower with full control.
- The incline removes lower back stress — excellent for strict isolation.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Shoulders
Category
Equipment
Machine
How to Perform
- Face the pec deck backward. Pull the pads apart — rear delt emphasis.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Shoulders
Category
Equipment
Barbell
How to Perform
- Sit on a bench. Bar in front at shoulder level.
- Press straight overhead. No leg drive — pure shoulder strength.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Shoulders
Category
Equipment
Dumbbell
How to Perform
- Sit on a bench with back support. Dumbbells at shoulder height.
- Press directly overhead. Lower with control.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Shoulders
Category
Equipment
Kettlebell
How to Perform
- Sit on the floor or a bench, kettlebell in rack position.
- Press straight overhead. Lower with control.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Shoulders
Category
Equipment
Dumbbell
How to Perform
- Sit on a bench with back support. Dumbbells at shoulder height, palms forward.
- Brace your core before pressing — your spine needs to be stable under load.
- Press directly overhead, bringing the dumbbells slightly together at the top.
- Stop just short of lockout to maintain tension. Lower with control over 2–3 seconds.
- Keep your shoulders packed down — don't let them creep toward your ears.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Shoulders
Category
Equipment
Machine
How to Perform
- Sit in front of the Smith Machine. Bar at shoulder level.
- Press to lockout. Good for isolation work.
Primary Muscles
Stats
4.5
MET
Easy
Difficulty
Shoulders
Category
Equipment
Machine
How to Perform
- Set the bar at chest height. Stand in a split stance beside it.
- Press the bar up and slightly across your body.
- The angled pressing path is shoulder-friendly.
- Control the descent. Core braced throughout.
Primary Muscles
Stats
5.5
MET
Medium
Difficulty
Shoulders
Category
How to Perform
- Wide snatch grip, bar behind your neck.
- Press straight up. Requires excellent shoulder mobility.
Primary Muscles
Stats
7.5
MET
Medium
Difficulty
Shoulders
Category
How to Perform
- Dip and drive. Split your feet front and back to catch the bar low.
- Lock out with arms fully extended. Recover feet together.
Primary Muscles
Stats
7.5
MET
Medium
Difficulty
Shoulders
Category
How to Perform
- Dip and drive. Drop into a full squat to catch the bar overhead.
- Most technically demanding jerk variation.
Primary Muscles
Stats
5.5
MET
Medium
Difficulty
Shoulders
Category
How to Perform
- Lie on your back, kettlebell pressed straight up. Eyes on the bell.
- Roll to your elbow, then your hand. Sweep your leg through.
- Press to a lunge position, then stand. Reverse to return.
- Move slowly and deliberately. This is a skill movement.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Shoulders
Category
How to Perform
- Push-up position with feet against a wall.
- Walk your feet up the wall while walking your hands toward it.
- Finish in a handstand against the wall. Walk back down.
Primary Muscles
Stats
5
MET
Medium
Difficulty
Shoulders
Category
How to Perform
- Sit on the floor with legs extended straight out in a V.
- Press a barbell or dumbbells from shoulder to overhead.
- No leg drive possible — pure shoulder and core strength.
Triceps
21Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Triceps
Category
Equipment
Barbell
How to Perform
- Lie on an incline bench. Bar overhead. Hinge at elbows to lower behind your head.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Triceps
Category
Equipment
Barbell
How to Perform
- Lie on a bench, barbell overhead.
- Lower toward your forehead — keep upper arms vertical. Extend to full lockout.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Triceps
Category
Equipment
Barbell
How to Perform
- Hold a barbell overhead. Hinge at the elbows.
- Keep elbows pointed at the ceiling. Extend to full lockout.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Triceps
Category
Equipment
Bodyweight
How to Perform
- Hands on a bench behind you, feet extended forward.
- Lower your hips toward the floor, bending at the elbows.
- Press back up to full extension.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Triceps
Category
Equipment
Cable
How to Perform
- High cable, any attachment. Elbows pinned. Push to full lockout.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Triceps
Category
Equipment
Bodyweight
How to Perform
- Hands narrow — directly under your chest. Elbows close to your body.
- Tricep emphasis. Lower chest to hands.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Triceps
Category
Equipment
Cable
How to Perform
- Single handle at head height. Pull across your body and extend your elbow.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Triceps
Category
Equipment
Dumbbell
How to Perform
- Lie on a bench, dumbbells overhead. Hinge at elbows toward your temples.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Triceps
Category
Equipment
Dumbbell
How to Perform
- Hold a dumbbell overhead. Hinge at the elbows.
- Keep your elbows close and pointing up. Extend to lockout.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Triceps
Category
Equipment
Barbell
How to Perform
- Lie on a bench, EZ bar overhead. Hinge at elbows to lower toward your forehead.
- Keep upper arms vertical. Extend to lockout.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Triceps
Category
Equipment
Machine
How to Perform
- Sit in the machine. Handles behind your head.
- Extend to full lockout overhead. Control the return.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Triceps
Category
Equipment
Cable
How to Perform
- Cable set low. Rope attachment. Extend from behind your head upward.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Triceps
Category
Equipment
Cable
How to Perform
- Cable set high. Rope attachment. Face away. Extend overhead against cable.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Triceps
Category
Equipment
Dumbbell
How to Perform
- Sit upright, one or two dumbbells overhead.
- Lower behind your head by hinging at the elbows.
- Elbows stay close. Extend to lockout.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Triceps
Category
How to Perform
- Lie on a bench with an EZ bar or dumbbells, arms extended above your chest.
- Keeping upper arms vertical and still, hinge at the elbows to lower toward your forehead.
- Stop just above your forehead — then extend back to full lockout.
- Upper arm angle stays constant — only the forearm moves.
- Slow and controlled. This is isolation work, not a power exercise.
Primary Muscles
Stats
3.5
MET
Easy
Difficulty
Triceps
Category
Equipment
Machine
How to Perform
- Lie under the Smith Machine. Hinge at elbows — the guided bar provides stability.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Triceps
Category
How to Perform
- Lie on a bench, dumbbells above chest, elbows pointing out.
- Lower by hinging at the elbows toward your chest. Extend back up.
Primary Muscles
Stats
4
MET
Easy
Difficulty
Triceps
Category
How to Perform
- Hands on a bench or floor. Hinge at the elbows to lower your head.
- Keep elbows close. Extend back to lockout.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Triceps
Category
How to Perform
- Facing a high cable. Elbows pinned at your sides.
- Push down to full lockout. Control the return.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Triceps
Category
Equipment
Barbell
How to Perform
- Straight or angled bar attachment. Push down to full extension.
- Squeeze the triceps at lockout.
Primary Muscles
Stats
3
MET
Easy
Difficulty
Triceps
Category
How to Perform
- Stand facing a cable with a rope at head height.
- Grip the rope, elbows pinned at your sides at 90°.
- Push down and apart, fully extending your elbows at the bottom.
- Spread the rope ends outward at full extension for maximum tricep contraction.
- Control the return — don't let the stack slam.