215 exercises available · Page 2 of 9
An explosive pull from the floor to overhead, caught in a quarter squat — full-body power without the depth of a full snatch.
A lunge stepped backward with a barbell on the traps, loading the front leg while the rear leg guides balance.
A hip hinge that lowers a barbell along the thighs with the knees barely bent, loading the hamstrings.
The full Olympic snatch — bar from the floor to overhead in one pull, caught in a deep overhead squat.
A loaded split-stance squat for single-leg quad and glute strength — the staircase between regular squats and Bulgarian split squats.
The back-loaded barbell squat — the king of lower-body strength training and the standard for measuring leg power.
A back-racked step-up with a driving knee at the top — single-leg quad and glute strength with explosive hip drive built in.
A near-straight-legged hinge from the floor that loads the hamstrings and glutes through a deep stretch — a clean back-of-body builder.
A front squat into an overhead press in one motion — the conditioning workhorse that hits legs, shoulders, and lungs at once.
A traveling forward lunge with a barbell on the traps, stepping through each rep instead of returning to a standing start.
Anchored rope waves driven from an athletic stance, holding vigorous intensity while arms, trunk and hips all work.
A quadruped crawl with the knees hovering just off the floor, travelling by stepping opposite hand and opposite foot together.
A squat loaded through a hip belt on a machine, so the weight pulls at the hips instead of sitting on the spine.
A quadruped core drill that extends one arm and the opposite leg while the trunk resists rotation and extension.
A side-to-side lunge that loads one leg at a time — builds glute and quad strength while opening up the inner thighs and hips.
A backward-stepping lunge that builds the glutes and quads — the knee-friendly cousin of the forward lunge.
A bodyweight squat to a bench or box — the cleanest way to teach squat depth and hip-back mechanics to beginners.
An unloaded hip hinge that teaches the deadlift pattern — the safest way to learn how to bend, brace, and stand back up.
A reverse lunge stepped off a low platform so the rear knee drops below the front foot, done with empty hands.
A standing side-leg lift that moves one straight leg away from the body while the supporting leg and upright torso stay steady.
A single-leg lunge stepping backward — builds the glutes and quads while staying easy on the front knee.
The foundational squat pattern done with just bodyweight — the first leg exercise in any program and the test of clean mechanics.
A mobility drill that folds forward, grips the toes, drops into a deep squat, then lifts the hips back into the fold.
An alternating-leg horizontal bound: an exaggerated running stride that covers distance with a long, springy flight.
