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.
Guides added or rewritten most recently.
Quad extensions are one of the most effective isolation (single-joint) exercises to build bigger and stronger thighs. The quadriceps play a vital role in daily activities…
Touch-and-go deadlifts are a slight variation of the traditional deadlifts and are my favorite way of performing this exercise. The slow and controlled eccentric and the…
As a strength and conditioning coach, I’m well aware of the benefits of core training. Strong abdominal muscles greatly influence athletic performance, especially balance, and endurance,…
While I generally avoid flashy exercises that prioritize style over substance, the one-side loaded squat is a notable exception in my experience. While the one-side loaded…
Planks are part of many people’s workouts, and for a good reason – they’re simple, and they work. But, as effective as planks are, they primarily…
Old-time strongmen Arthur Saxon and Sig Klein heavily used the bent press. Dave Whitley’s book, Taming the Bent Press (2014), offers a comprehensive bent press guide…
As a personal trainer with over 30 years of experience, I’m often asked what is the best workout. In fact, if I had a dollar for…
The Reeves deadlift, named after the 1947 Mr. America and 1950 Mr. Universe champion Steve Reeves, is a barbell deadlift variation that biases the hamstrings, back,…
Planks are one of the most popular exercises around. With roots in yoga and Pilates, the plank has been a core training staple for longer than…
The bottom half deadlift is an excellent deadlift variation that can help you overcome sticking points in the bottom half of your range of motion (ROM).…
Anderson squats are the namesake of Paul Anderson, an Olympic weightlifter and competitive strongman. They start from the bottom position, eliminating the stretch reflex and forcing…
Hamstring curls build your hammies like bicep curls build your guns. Posterior chain muscles, like the hamstrings, calves, and upper and lower back, are more challenging…
A curtsy squat is a grueling squat-lunge hybrid that biases the glutes and upper legs. This exercise gets its name from the traditional curtsy greeting, which…
Dorian Yates’s journey is a testament to the athlete’s duality: the relentless pursuit of victory and personal growth within the sport and the importance of life…
Push-ups are arguably the most widely performed exercise on the planet, and everyone, from beginners to elite athletes, does them. The reason for this push-up popularity…
Growing quads isn’t easy, especially if you only train legs once weekly. This is where one-and-one-half squats shine. Squeezing in a few extra reps in each…
Throughout my career as a personal trainer, I’ve noticed a common tendency for fitness enthusiasts and athletes to overlook their hamstrings in favor of their quads.…
Squats are one of the most effective exercises you can do. Commonly labeled “the king of exercises,” you can use squats to build muscle and strength…
Medicine ball slams are a dynamic and versatile exercise. While renowned for their power-building potential, they offer benefits for everyone — from seasoned gym-goers to kids…
