Legs and Glutes
Master the Wall Plank: Total Core & Upper Body Workout
Planks are one of the most popular core exercises of all time. Originating in yoga and popularized by Pilates, planks feature in many workouts and are…
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 17
Guides added or rewritten most recently.
Core
High to Low Cable Crossover: Target Your Chest & Arms Effectively
Monday is national chest-training day, and that invariably means bench presses. The bench press can be an effective pec-builder, but it’s not the only way to…
Core
9 Toes-to-Bar (TTB) Alternatives To Revamp Your Core
Toes-to-bar is primarily a core exercise that entered the mainstream after it became a staple in CrossFit workouts. Nonetheless, most CrossFitters let out a long sigh…
Legs and Glutes
Transform Your Core: Ultimate Vertical Mountain Climber Workout
You don’t need to be a mountaineer to benefit from vertical mountain climbers. A little coordination and hip/shoulder mobility is all that’s required to do this…
Legs and Glutes
Squat Jacks: Ignite Your Lower Body and Core Strength Today!
I believe the squat jack is an excellent bodyweight cardio exercise that is particularly effective in high-intensity interval training (HIIT) sessions. One of the studies I…
Core
Master the Hollow Body Crunch for Core Strength & Stability
Having strong abs is both a blessing and a curse. On the one hand, it means you’ve probably got a stable, firm midsection that provides your…
Core
Transform Your Core: Effective Weighted Crunches for Abs
Unless you were blessed with godly ab development that you never had to work for (lucky bastards), chances are you (most of us) can benefit more…
Arms
Weighted Bench Dip: Build Triceps and Chest Strength Effectively
A favorite of bodybuilding legend Arnold Schwarzenegger back in the day, weighted bench dips are just as effective and relevant decades later. Whether you desire more…
Arms
Maximize Arm Strength: Effective Triceps Press for Toned Arms
Every time I do bodyweight triceps presses (also called bodyweight triceps extensions), the back of my arms are sore the next day. Especially the long head…
Legs and Glutes
Seal Jacks: Target Your Core and Lower Body for Total Fitness
When it comes to cardio and conditioning, many exercisers turn to outdoor activities like running and cycling to get the job done. Others use high-tech equipment,…
Core
Scissor Kicks: Tone Your Abs and Strengthen Your Core
Core and abs training are incredibly popular. Almost everyone who works out does at least a few exercises for their midsection, and many exercisers do a…
Core
Plank Pull-Through: Target Your Core and Glutes Effectively
Planks are undoubtedly one of the most effective ab exercises. They are isometric exercises that require you to hold your body in one position and squeeze…
Legs and Glutes
B-Stance RDL: Target Hamstrings, Glutes & More for Strength
Whoever you are and whatever you do, you NEED a strong posterior chain. Well-develop glutes, hamstrings, and spinal erectors will correct your posture, injury-proof your lower…
Arms
Suspended Row: Target Your Back, Biceps, and Core Effectively
While called suspended rows, this uber-effective movement is more similar to bodyweight pull-ups. Although it’s much easier to do a suspended row than a conventional pull-up.…
Arms
Omni Grip Lat Pulldowns: Build Strength in Your Back and Arms
Bodybuilders are constantly on the hunt to find the most productive training methods possible. They’ll do almost anything to make an exercise more effective. Small foot…
Legs and Glutes
Strengthen Hamstrings & Glutes with Effective Walkouts
If you train in a gym, you’ve got plenty of hamstring training options to choose from. Most gyms have at least a few different leg curl…
Legs and Glutes
Kettlebell Sumo Squat: Targeting Key Muscles for Stronger Legs
Love ‘em or hate ‘em squats deserve a place in almost everybody’s workout. No exercise works your legs like squats, and in terms of muscle and…
Core
Engage Your Upper Body: Angels and Devils Workout Guide
You’ve come to the right place if you’re bored with your ab training routines and want to spice up your regimen with a challenging core exercise.…
Legs and Glutes
Dragon Squat: Ultimate Full-Body Strength & Flexibility Move
According to a veteran athletics coach I used to know, a workout is not a workout without squats. Invariably, he meant front or back squats. Still,…