Back
Dumbbell Good Morning: Strengthen Hamstrings & Glutes Today!
Lower back pain, increasingly prevalent due to the modern lifestyle, will likely affect more people in the coming years. In fact, a study published in the…
Exercise Guides: Form, Muscles Worked and Variations
Step-by-step guides to 979 exercises. Each one covers setup, form cues, the muscles worked, common mistakes and variations. Pick a body area, start with the guides lifters use most, or find a swap for a movement you can't do.
979exercise guides
8body areas
Exercise guides: page 11
Guides added or rewritten most recently.
Legs and Glutes
Unlock Hip Flexibility: Lying Glute Stretch for Optimal Relief
As hard as it may be to imagine your sexy toosh as anything more than an eye magnet, the muscles in your rear end are vitally…
Back
Unlock Flexibility: Fixed Bar Back Stretch for Total Body Relief
A quick internet search for “best back stretches” shows how biased we are towards issues more specifically related to the lower back, and justifiably so as…
Legs and Glutes
Unlock Flexibility: Kneeling Hip Flexor Stretch for Key Muscles
After searching high and low, comparing techniques, and spending hours learning hip anatomy, it’s clear that most experts (I’ll toss my pedigree in there as well)…
Back
Single-Arm Lat Pulldown: Target Your Back and Arms Effectively
The single-arm lat pulldown is a unilateral exercise following the vertical pull movement pattern. While bodyweight pull-ups and conventional bilateral lat pulldowns are excellent lifts, adding…
Legs and Glutes
Boost Your Glutes: Effective Standing Hip Abduction Exercise
Standing hip abduction is one of the most effective but underutilized exercises for improving hip strength and posture. In fact, a meta-analysis titled “Hip abductor strengthening…
Arms
Plate Pinch: Strengthen Forearms and Grip for Powerful Hands
Have you ever been to one of those palm readers before? Maybe got some insight and interesting predictions about your life. Well, what if we told…
Legs and Glutes
Expert-Approved: The 7 Best Thigh Exercises for Women
I’ve been a personal trainer for over 30 years. Consequently, during that time, I’ve trained women from all walks of life and for every conceivable fitness…
Legs and Glutes
Seated Groin Stretch: Unlock Flexibility for Stronger Hips
A stretch that takes me back to memory lane and one I so dreaded from my Jiu-jitsu and grade school physical education days (But didn’t need…
Legs and Glutes
Ultimate Lunges: Strengthen Your Legs and Glutes Effectively
When to comes to building lower body strength and muscle size, squats, leg presses, and deadlifts are hard to beat. After all, these exercises are ideally…
Legs and Glutes
Boost Leg Power: Suspension Jump Squats for Total Lower Body
The suspension jump squat is an assisted athletic-based bodyweight exercise that combines resistance, speed, and power training, as well as physical conditioning. Both as a fitness…
Shoulders
Dumbbell Push Press: Strengthen Deltoids and Build Power
There are more overhead press exercises than most lifters will ever bother to memorize. The dumbbell push press is an excellent barbell overhead press alternative. A study…
Core
Seated Pike Pull-Ups: Target Your Back and Core Effectively
Pull-ups are my favorite back and biceps exercise. In terms of efficiency and effectiveness, they’re almost unbeatable. However, I also understand that the pull-up is beyond…
Legs and Glutes
Dumbbell Stiff Leg Deadlift: Target Hamstrings & Glutes Effectively
Building strong posterior chain muscles is crucial for avoiding injuries and increasing overall performance. Although it is no secret that deadlifts are one of the best…
Legs and Glutes
Master the Suspension Pike: Target Your Core and More!
When comparing suspension crunches (Also called knee tucks) vs. suspension pikes, they’re two different ballgames on the same field. Although both are lower core-focused exercises with…
Core
Suspended Crunch: Target Your Abs and Hip Flexors Effectively
The suspended crunch, or TRX crunch as it’s more commonly known, is a bodyweight reverse ab crunch in a plank pose with the feet suspended above…
Chest
Dumbbell Floor Press: Build Chest, Arms, and Shoulders Effectively
Here is an unpopular opinion — the dumbbell bench press is not easier than the barbell bench press. I would go as far as to say…
Back
Master the Suspension Row: Target Back, Arms, and Core Strength
The predecessor technique to its more advanced, inverted counterpart, suspension rows are the default mode back movement for beginner exercisers. For those who lack much pulling…
Legs and Glutes
Dumbbell Hip Thrust: Target Your Glutes and Hamstrings Effectively
Many lifters believe the only way to build a bigger and stronger posterior chain is by performing countless heavy barbell squats and deadlifts. While these two…