Legs and Glutes
Sumo Squat vs. Regular Squat – Which One Should You Do?
Most exercisers have a love-hate relationship with squats. We love how they’re so effective for building muscle mass and strength but hate how tough they 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 30
Guides added or rewritten most recently.
Shoulders
Arnold Press Vs. Dumbbell Shoulder Press – Which One Should You Do?
Your shoulders are involved in every chest and back exercise you do. They act as synergists (helpers) and stabilizers whenever you do bench presses, cable crossovers,…
Legs and Glutes
Sumo Deadlift Vs. Conventional Deadlifts: Which is Best?
If you want to get stronger and more muscular, deadlifts should be part of your workouts. The deadlift is one of the best barbell exercises you…
Legs and Glutes
Smith Machine Squat Alternatives for Powerful, Muscular Legs
The Smith machine is a controversial gym machine. On the one hand, using one for exercises like squats and bench presses means you can train alone…
Legs and Glutes
Goblet Squat vs. Sumo Squat: Which Targets Your Legs Best?
There aren’t many exercises that are more productive than squats. Done correctly, squats can strengthen and build your entire lower body, and plenty of upper body…
Core
Knee Tucks: Strengthen Abs, Hip Flexors & Quads Effectively
One of the biggest barriers to exercise is lack of time. Work and family commitments can make fitness programs hard to stick to, and a lot…
Legs and Glutes
Trap Bar Vs. Barbell Deadlift – Which One Should You Do?
It’s hard to think of an exercise that’s more important than deadlifts. Yes, the squat is the so-called king of exercises, and Bench Press Day happens…
Shoulders
The Best Pec Deck Alternatives for an Awesome Chest
The pec deck is a very popular exercise. That’s because it works. Very few other exercises isolate your pecs as effectively. The pec deck is also…
Legs and Glutes
Cable Pull Through Alternatives for Stronger Glutes and Hamstrings
Cable pull-throughs are a FANTASTIC glute and hamstring exercise. However, unlike most posterior chain exercises, your lower back isn’t stressed too heavily, so you can really…
Legs and Glutes
Romanian Deadlift Vs. Deadlift: Which One Should You Do?
If you could only do one exercise for the rest of your training life, which would you choose? Some of you reading this would pick bench…
Arms
Inverted Row Alternatives for a Broader, More Muscular Back
Inverted rows, also known as Australian pull-ups and body rows, are a very effective calisthenic or bodyweight back and biceps exercise. Unlike pull-ups and chin-ups, inverted…
Core
Walkouts: Total Body Strength for Core, Arms, and Legs
When it comes to abs training, many people focus on exercises that involve spinal flexion, such as crunches and sit-ups. This makes a lot of sense,…
Core
12 Hanging Knee Raise Alternatives for Rock Hard Abs
Hanging knee raises are an old-school abs exercise. You can do them using a pull-up bar, but that means you need a really strong grip. Alternatively,…
Legs and Glutes
Unlock Flexibility: Scorpion Stretch for Total Body Relief
A large and growing percentage of the world’s population is sedentary. We earn a living sitting at a desk, spend our leisure time sitting on a…
Legs and Glutes
Donkey Calf Raises Alternatives for Massively Muscular Lower Legs
Most gym-goers use machines to train their calves. Standing and seated calf raises are convenient and safe. These machines are also straightforward to use, and you…
Core
The 10 Best Cable Crunch Alternatives for Stronger, More Defined Abs
How many reps do you do per set for your arm workouts? The answer is probably something like 6-12 reps. What about leg training? It’s likely…
Legs and Glutes
Bulgarian Split Squat Alternatives for Stronger, More Athletic Legs
I remember the first time I did Bulgarian split squats. I’d been on a steady diet of back squats, leg presses, and deadlifts for several years…
Legs and Glutes
Master the Parallel Squat: Strengthen Your Legs Effectively
Squats are one of the most important exercises you can do. It doesn’t matter if you are training to build bigger muscles, increase your leg strength,…
Arms
The 13 Best Landmine Press Alternatives for Massive Shoulders
The landmine is one of the most versatile training devices in the gym. Using just a landmine and a barbell, you can train virtually every muscle…