Technique
Exercises
Form cues, common mistakes, and how each lift fits a program. Not a social feed of strangers' gym videos.
All exercises
Showing 77 of 77
compound · intermediate
Barbell Back Squat
The barbell back squat is the foundational lower-body compound movement — bar on the traps, depth to parallel or below, drive through the floor.
Read morecompound · intermediate
Conventional Deadlift
The conventional deadlift pulls a barbell from the floor to hip lockout, training the glutes, hamstrings, and spinal erectors while demanding full-body tension.
Read morecompound · beginner
Barbell Bench Press
The barbell bench press trains the chest, shoulders, and triceps under heavy load — the primary horizontal push for progressive strength over years.
Read morecompound · intermediate
Barbell Overhead Press
The overhead press builds vertical pushing strength through the shoulders and triceps — one of the few compound lifts with a full overhead range of motion.
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Barbell Row
The barbell row is the primary horizontal pulling movement, training the lats, rhomboids, rear deltoids, and biceps under axial load.
Read morebodyweight · beginner
Pull-Up
The pull-up is the vertical pulling bodyweight standard, training the lats and biceps through a full overhead range of motion with nothing but a bar.
Read morecompound · beginner
Romanian Deadlift (RDL)
The Romanian deadlift trains the hamstrings and glutes through a hip hinge with a fixed knee angle — bar starts from standing, never touching the floor.
Read morecompound · beginner
Hip Hinge
The hip hinge is the movement pattern behind deadlifts, RDLs, and swings. Drilling it before adding load is the highest-value investment a new lifter can make.
Read morebodyweight · intermediate
Dips
Dips are a bodyweight pressing movement that loads the triceps, chest, and anterior deltoid through a deep range of motion.
Read morecompound · intermediate
Incline Barbell Bench Press
The incline barbell bench press targets the clavicular head of the pec and the anterior deltoid with a 30–45° bench angle.
Read moreisolation · beginner
Lat Pulldown
The lat pulldown trains vertical pulling strength on a cable stack — a direct builder for the lats and a stepping stone to the pull-up.
Read moreisolation · beginner
Leg Press
The leg press loads the quads, glutes, and hamstrings through a guided range of motion without the spinal loading of a free-bar squat.
Read morecompound · beginner
Lunge
The lunge is a unilateral lower-body movement that trains the quads, glutes, and hamstrings while demanding balance and hip stability.
Read morecompound · intermediate
Bulgarian Split Squat
The Bulgarian split squat is a rear-foot-elevated single-leg squat that aggressively loads the quads and glutes through a deep range of motion.
Read morecompound · beginner
Barbell Hip Thrust
The barbell hip thrust is the most direct loaded exercise for the gluteus maximus, training it at peak contraction with a horizontal force vector.
Read moreaccessory · beginner
Face Pull
The face pull trains the rear deltoids, external rotators, and mid-traps — the muscles most chronically underworked in pressing-heavy programs.
Read moreisolation · beginner
Lateral Raise
The lateral raise isolates the medial deltoid through shoulder abduction, directly widening the shoulder silhouette.
Read moreisolation · beginner
Dumbbell Bicep Curl
The dumbbell bicep curl isolates the biceps brachii and brachialis through elbow flexion, with each arm working independently.
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Tricep Pushdown
The tricep pushdown isolates the triceps brachii through cable-resisted elbow extension, training all three heads with constant tension.
Read morecompound · beginner
Seated Cable Row
The seated cable row trains horizontal pulling strength through the lats, rhomboids, and mid-traps with constant cable tension throughout the range.
Read morecompound · intermediate
Front Squat
The front squat rests the bar across the anterior delts and clavicle — forces an upright torso and biases the quads and upper back over the posterior chain.
Read morecompound · beginner
Goblet Squat
The goblet squat holds a dumbbell or kettlebell at chest height — a beginner-friendly squat pattern that teaches upright posture and depth without a barbell.
Read morecompound · intermediate
Sumo Deadlift
Wide-stance deadlift with hands inside the knees — shorter range of motion, more upright torso, biases the glutes, adductors, and quads over the hamstrings.
Read morecompound · beginner
Trap Bar Deadlift
Deadlift performed with a hexagonal bar around the lifter — neutral grip, more knee flexion, shorter lever arm on the lower back. Beginner-friendly variant.
Read morecompound · intermediate
Close-Grip Bench Press
Bench press with shoulder-width grip — biases the triceps and anterior delts over the chest, and carries over directly to the overhead press lockout.
Read morebodyweight · intermediate
Chin-Up
Vertical pull with a supinated (underhand) grip — biases the biceps and lats over the mid-traps, and easier to accumulate reps on than the pull-up.
Read morecompound · intermediate
Push Press
Overhead press with a shallow knee dip and explosive leg drive — moves more weight than a strict press while keeping the lockout a pure shoulder-tricep lift.
Read morecompound · beginner
Farmer Walk
Loaded carry — two heavy implements held at the sides and walked for distance or time. Builds grip, traps, and core strength in one exercise.
Read moreisolation · beginner
Standing Calf Raise
Plantar flexion with extended knees — biases the gastrocnemius (the two-joint calf muscle) and responds best to heavy loads in moderate rep ranges.
Read morebodyweight · beginner
Plank
Isometric core brace held in a neutral-spine prone position — trains anti-extension strength of the anterior core without loading the spine.
Read morecompound · beginner
Kettlebell Swing
Ballistic hip hinge — hike the kettlebell back between the legs, drive the hips forward explosively, let the bell float to shoulder or eye level.
Read morecompound · intermediate
Deficit Deadlift
A deadlift performed while standing on a small platform, increasing range of motion and building strength off the floor.
Read morecompound · intermediate
Paused Bench Press
A bench press with a controlled pause on the chest at the bottom, eliminating the stretch reflex and building starting strength off the chest.
Read morecompound · advanced
Zercher Squat
A squat with the barbell held in the crook of the elbows. Demands an upright torso, strong upper back, and core stability that standard squats do not replicate.
Read morecompound · beginner
Single-Arm Dumbbell Row
A unilateral pulling exercise that trains each side of the back independently, allowing heavy loading and a long range of motion without a barbell.
Read morecompound · beginner
Reverse Lunge
A single-leg lower body exercise where the working leg stays planted and the non-working leg steps back, making it more knee-friendly than a forward lunge.
Read moreisolation · beginner
Skull Crusher
A lying tricep extension training the long head through a long ROM. One of the most effective isolation exercises for building tricep and arm size.
Read moreisolation · beginner
Preacher Curl
A bicep curl performed with the upper arm braced against an angled pad, isolating the bicep and eliminating momentum from the shoulder and torso.
Read moreisolation · beginner
Cable Chest Fly
A pectoral isolation movement using two cable stacks. Constant cable tension trains the chest across a long range with less joint stress than dumbbells.
Read morebodyweight · advanced
Nordic Curl
A bodyweight eccentric hamstring exercise. Kneel with feet anchored, lower the torso forward under control, then use the hamstrings to pull back upright.
Read morecompound · intermediate
Good Morning
A hip hinge with the barbell on the upper back. The torso pivots forward and returns upright, loading hamstrings, glutes, and lower back through a long range.
Read moreisolation · beginner
Hip Abductor
A seated machine targeting the gluteus medius and minimus. Pressing the knees outward against resistance trains the lateral hip for stability and aesthetics.
Read morecompound · intermediate
Snatch-Grip Deadlift
A deadlift performed with a wide snatch grip. The wider grip lowers the hips, increases upper-back and trap recruitment, and extends the range of motion.
Read morecompound · intermediate
Pendlay Row
A strict barbell row named for coach Glenn Pendlay. Each rep starts from a dead stop on the floor, which removes momentum and isolates upper-back pulling.
Read morecompound · beginner
Landmine Press
A unilateral press done with a barbell anchored in a landmine. The arc-shaped bar path is easier on the shoulders than a strict vertical overhead press.
Read morecompound · advanced
Jefferson Deadlift
A straddle-stance deadlift with the bar between the legs, one foot in front of the other. Trains the posterior chain and anti-rotation together.
Read morecompound · intermediate
Safety Bar Squat
Cambered bar with padded yoke and forward handles. Shifts the load forward, biases the upper back, and spares shoulders that struggle with a straight bar.
Read morecompound · beginner
Belt Squat
A squat variant with weight on a hip belt, keeping load off the spine. Trains the lower body without axial compression — useful on volume days.
Read moreaccessory · beginner
Reverse Hyperextension
Louie Simmons's invention: a machine that decompresses the spine while training the posterior chain through hip extension. Restorative and strength-building.
Read morecompound · beginner
Machine Chest Press
A fixed-path chest press on a plate-loaded or selectorized machine. Removes the stability cost of bench — good for hypertrophy volume and tight shoulders.
Read morecompound · intermediate
Pin Press
A bench press started from a dead stop off the pins in a power rack, typically set at or just below chest level.
Read morecompound · intermediate
Spoto Press
A bench press variation where the bar is paused one to two inches above the chest rather than on it, named after powerlifter Eric Spoto.
Read morecompound · advanced
Anderson Squat
A squat initiated from a dead stop off the pins in a power rack, typically set at or just below parallel depth.
Read moreaccessory · intermediate
Single-Leg Romanian Deadlift
A unilateral hip hinge performed on one leg with a dumbbell or kettlebell, training hamstring, glute, and balance asymmetries the barbell RDL can hide.
Read morecompound · beginner
Landmine Squat
A front-loaded squat performed by holding the end of a barbell anchored in a landmine attachment, reducing spinal load while demanding quad engagement.
Read morecompound · intermediate
Turkish Get-Up
A seven-step full-body movement from supine to standing with a weight pressed overhead. Builds shoulder stability, core control, and integration.
Read morecompound · intermediate
Kettlebell Clean
Explosive hip-driven movement from floor or swing to the rack position, bell resting against the forearm. Foundation for front squats and push presses.
Read morecompound · advanced
Yoke Walk
Strongman loaded carry — a yoke apparatus (heavy frame resting across the upper back) walked for distance or time. Tests full-body rigidity under extreme load.
Read morecompound · advanced
Atlas Stone
Strongman event lift — a heavy spherical stone loaded from the ground to a platform or over a bar. Trains the lap-to-shoulder pattern and odd-object control.
Read morecompound · intermediate
Landmine Row
Bent-over row using a barbell anchored in a landmine attachment — loads the upper back and lats with a fixed bar path and reduced lower-back demand.
Read morecompound · advanced
Axle Deadlift
Deadlift pulled from a 2-inch diameter axle bar. Punishes grip weakness and trains forearm strength that a standard-bar deadlift hides.
Read morecompound · advanced
Log Press
Strongman overhead press performed with a log implement. Neutral-grip handles and a thick diameter make it the dominant overhead event in strongman competition.
Read morecompound · advanced
Pause Deadlift
Deadlift variation with a 2-3 second pause just below the knee. Builds the mid-pull position and exposes weaknesses in the bar path above the floor.
Read morecompound · advanced
Power Clean
Olympic pull variant: clean a barbell from the floor to the front rack in one movement, receiving the bar in a partial squat rather than a full catch.
Read morebodyweight · intermediate
Box Jump
Plyometric jump onto a raised platform. Trains lower-body rate of force development and vertical power without the landing impact of a depth jump.
Read morecompound · intermediate
Sandbag Clean
Strongman clean with a shifting sandbag load. Trains full-body pulling strength and the odd-object handling skill that transfers to atlas stones and kegs.
Read morecompound · advanced
Circus Dumbbell
Strongman one-arm overhead press using an oversized dumbbell with a thick handle. Tests overhead strength, stability, and implement-specific grip.
Read morecompound · intermediate
Keg Press
Strongman overhead press using a filled beer keg. The shifting liquid load forces continuous core stabilization and trains real-world carry strength.
Read morecompound · intermediate
Sandbag Carry
Loaded carry holding a heavy sandbag in a bear-hug or shoulder position. Tests postural endurance, core bracing, and grip under awkward loading.
Read morecompound · beginner
Suitcase Carry
Unilateral loaded carry with a heavy dumbbell or kettlebell held in one hand. Trains anti-lateral-flexion core strength and obliques.
Read morecompound · advanced
Power Snatch
Olympic pull variant that lifts a barbell from the floor to overhead in one movement, caught in a partial overhead squat rather than a full catch.
Read morecompound · advanced
Hang Clean
Olympic clean variant that starts with the bar hanging at the hip or knee rather than from the floor. Isolates the explosive second pull.
Read morecompound · intermediate
Clean Pull
A clean from the floor without the catch. The lifter pulls through full hip extension and shrug, then lowers the bar without racking it.
Read morebodyweight · advanced
Depth Jump
Advanced plyometric: step off a box, absorb the landing, and immediately rebound into a vertical jump. Trains reactive strength and rate of force development.
Read morebodyweight · beginner
Broad Jump
Horizontal plyometric jump for maximum distance. Trains horizontal power and hip extension without the landing impact of a depth jump.
Read morecompound · beginner
Hack Squat
A fixed-path machine squat performed on an inclined sled. Removes the balance cost of a barbell squat and loads the quads more directly.
Read morecompound · beginner
Chest-Supported Row
A row performed face-down on an inclined bench. The chest supports the torso, removing the lower-back stability requirement of a barbell row.
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