Core
Pallof Press vs. Plank – Which one should you do?
While there is nothing inherently wrong with exercises like sit-ups, crunches, and leg raises, they don’t really train your midsection as it works in nature. Rather…
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 18
Guides added or rewritten most recently.
Legs and Glutes
Dumbbell Hack Squat: Target Your Lower Body for Maximum Gains
The dumbbell hack squat is a squat variation that helps you better target your quadriceps. This exercise is a great fit for people who don’t have…
Shoulders
Strengthen Your Upper Back: YTW Exercise for Better Posture
While the concept of rehab is pretty well-established, prehab is a much newer idea. With rehabilitation or rehab, you perform special exercises to restore an injured…
Legs and Glutes
YTA Exercise: Strengthen Your Upper Back & Shoulders Today!
Poor posture is a typical problem for people who spend their days hunched over a keyboard. A lot of us not only earn our livings sitting…
Legs and Glutes
Strengthen Your Hips: Clamshell Exercise for Glutes & More
Most lower body exercises involve your glutes, or they should. Unfortunately, prolonged sitting and general sedentarism mean many people suffer from something called glute amnesia, where…
Legs and Glutes
Barbell Split Squat: Target Your Legs & Glutes Effectively
A balanced training program incorporates bilateral compound movements, such as squats, deadlifts, and bench presses. Bilateral exercises require both limbs to work at the same time.…
Legs and Glutes
Steinborn Squat: Target Your Legs and Core for Maximum Gains
Old-school bodybuilders and weightlifters had it tough. Unlike today’s lifters, they had no plush gyms or access to fancy equipment. They didn’t even have benches or…
Core
Boost Strength with Pegboard Climbing: Target Key Muscle Groups
Does your gym have a pegboard? Or are you thinking of buying one for your home gym? Either way, this old-school training tool is going to…
Arms
Reverse Push-Up: Target Your Lats, Triceps, and Core Effectively!
You must do things others won’t to get results others can’t. And sometimes, it means doing push-ups — in reverse. The push-up is one of the…
Shoulders
Military Press vs. Overhead Press vs. Shoulder Press vs. Push Press — Differences Explained
Variation is the name of the game in weight training. Performing the same exercise every week can lead you to a plateau. It is easier to…
Legs and Glutes
Hack Squat vs. Leg Press: Which Exercise is Safer for Your Knees and Offers the Most Benefits?
Many people embark on their fitness journey driven by body-image concerns and challenges with self-confidence. For numerous bodybuilders, legs are a touchy subject, reflecting their dedication…
Shoulders
10 Best Rear Delt Dumbbell Exercises
When training shoulders, most people focus on the front and side delts with pressing and lateral raise exercises. However, this neglects the rear delts, which are…
Legs and Glutes
9 Best Exercises to Get Rid of Outer Thigh Saddlebags
The term “saddlebags” describes excess fat deposits on a woman’s outer thighs. It is a common cosmetic concern for many women and can be difficult to…
Back
Single-Arm Dumbbell Row: Build Back Muscle & Strength Today!
The single-arm dumbbell row is a popular back exercise. It is not as despised as the deadlift or brushed aside like the straight-arm cable pulldown. The…
Core
Meadows Row: Build Stronger Back and Arm Muscles Today!
John Meadows was a bodybuilder and physique coach known for his innovative and hardcore approach to lifting, which he called Mountain Dog Training. Meadows was always…
Legs and Glutes
Frog Jumps: Boost Leg Power and Core Strength Fast!
Jumping exercises are one of the most effective ways to build lower body power. Power plays a vital part in almost all sporting events. Jumping exercises…
Legs and Glutes
Lateral Step-Up: Strengthen Quads, Glutes, and Hamstrings
Legs are the biggest muscle group. You must train them from multiple angles to ensure overall strength and muscle development. Step-ups are a staple in functional…
Shoulders
Military Press vs. Overhead Press – Which One Is Best?
Big, sculpted shoulders will add a lot to your physique, improving your V-taper and making you look more powerful and athletic. Plus, the wider your shoulders…
Legs and Glutes
11 Best Back Squat Alternatives Exercises
The barbell back squat is the king of leg exercises; hardcore gymgoers revere it. However, it has its problems. The biggest among them is that it…