Training Guides / Exercise library
Exercise library
Step-by-step form guides for the big lifts and bodyweight staples, with muscles worked, cues, mistakes and variations.
Every program is built from a handful of movements: squat, hinge, push, pull, lunge and brace. Learn these well and you can train anywhere for the rest of your life. Each guide covers the muscles worked, setup, form cues, common mistakes, variations and safety notes.
Exercise libraryLunges and split squatsSingle-leg work builds balanced legs, better stability and stronger glutes. Learn the split squat, walking lunge, reverse lunge and Bulgarian split squat with clear form cues.
Exercise libraryParallel bar dipsDips are a powerful bodyweight press for the chest, triceps and shoulders. Learn safe depth, form cues, scaling options and when to choose a different exercise.Exercise libraryThe Romanian deadliftThe Romanian deadlift (RDL) is the best hamstring and hinge-pattern builder in most programs. Learn the setup, how far to lower the bar and the most common faults.
Exercise libraryThe barbell back squatHow to set up, brace and squat with a barbell, which muscles it trains, the most common mistakes and the variations that suit different bodies and goals.Exercise libraryThe barbell rowThe bent-over barbell row builds a thick, strong upper back and balances out all your pressing. Here is the setup, the cues, the mistakes and the best row variations.
Exercise libraryThe bench pressHow to set up on the bench, where to touch the bar and how to press safely, with the muscles worked, common mistakes and dumbbell and incline variations.
Exercise libraryThe conventional deadliftThe deadlift trains the whole back side of the body by lifting a loaded bar from the floor. Learn the five-step setup, how to keep a neutral back and which variation to start with.Exercise libraryThe hip thrust and glute bridgeThe hip thrust loads the glutes in their shortened position and is one of the most popular glute builders. Here is how to set it up comfortably and do it well.
Exercise libraryThe overhead pressPressing a barbell from the shoulders to overhead while standing builds strong shoulders, triceps and a stable trunk. Here is how to set up, press and avoid the common faults.Exercise libraryThe plank and core bracingThe plank teaches the core to resist movement, which is what it mostly does in lifting. Learn proper form, why longer holds are not always better and the best progressions.Exercise libraryThe pull-up and chin-upThe pull-up is the best bodyweight test of upper-body pulling strength. Learn the form, the difference between pull-ups and chin-ups, and a step-by-step plan to get your first rep.Exercise libraryThe push-upThe push-up is the most accessible strength exercise there is. Learn perfect form, how to scale it from wall push-ups to deficit and weighted versions, and how to build your reps.
Exercise libraryParallel bar dipsDips are a powerful bodyweight press for the chest, triceps and shoulders. Learn safe depth, form cues, scaling options and when to choose a different exercise.Exercise libraryThe Romanian deadliftThe Romanian deadlift (RDL) is the best hamstring and hinge-pattern builder in most programs. Learn the setup, how far to lower the bar and the most common faults.Exercise libraryThe barbell back squatHow to set up, brace and squat with a barbell, which muscles it trains, the most common mistakes and the variations that suit different bodies and goals.Exercise libraryThe barbell rowThe bent-over barbell row builds a thick, strong upper back and balances out all your pressing. Here is the setup, the cues, the mistakes and the best row variations.Exercise libraryThe bench pressHow to set up on the bench, where to touch the bar and how to press safely, with the muscles worked, common mistakes and dumbbell and incline variations.Exercise libraryThe conventional deadliftThe deadlift trains the whole back side of the body by lifting a loaded bar from the floor. Learn the five-step setup, how to keep a neutral back and which variation to start with.Exercise libraryThe hip thrust and glute bridgeThe hip thrust loads the glutes in their shortened position and is one of the most popular glute builders. Here is how to set it up comfortably and do it well.Exercise libraryThe overhead pressPressing a barbell from the shoulders to overhead while standing builds strong shoulders, triceps and a stable trunk. Here is how to set up, press and avoid the common faults.Exercise libraryThe plank and core bracingThe plank teaches the core to resist movement, which is what it mostly does in lifting. Learn proper form, why longer holds are not always better and the best progressions.Exercise libraryThe pull-up and chin-upThe pull-up is the best bodyweight test of upper-body pulling strength. Learn the form, the difference between pull-ups and chin-ups, and a step-by-step plan to get your first rep.Exercise libraryThe push-upThe push-up is the most accessible strength exercise there is. Learn perfect form, how to scale it from wall push-ups to deficit and weighted versions, and how to build your reps.