215 exercises available · Page 5 of 9
Isometric forearm hold that keeps a straight line from head to heels while the trunk resists extension.
A barbell squat with the bar racked on the front delts, forcing an upright torso and a quad-dominant descent.
A split-stance squat with the front foot on a low riser, deepening front-leg range under dumbbell load.
A supine hip extension driven by the glutes, lifting the hips to a straight line from knees to shoulders.
Standing kickback machine that loads single leg hip extension with the torso supported against a pad.
Deep goblet squat held at the bottom while the elbows pry the knees out and the hips shift.
A standing hip-hinge bow that trains the hamstrings, glutes, and lower back — a clean teaching piece for the hinge pattern.
Half-kneeling hip-flexor stretch that rocks the hips forward and back while the rear glute stays tight.
Explosive barbell pull from the hang that finishes with the bar racked across the front of the shoulders.
Hang clean caught in a partial squat, so the bar is racked on the shoulders without dropping to parallel.
Wide-grip barbell snatch started from the hang and received overhead in one continuous pull.
Front-rack squat with two dumbbells at the shoulders and both heels on a weight plate.
Pole-assisted trail walking, where pace and terrain set the cardiovascular demand and uneven ground works the stabilizers.
Repeated seated climbing efforts on the bike, holding heavy resistance at low cadence before recovering and going again.
Standing mobility drill that draws large circles with the pelvis while the feet stay planted.
A standing pattern drill that sends the hips back with a long spine, shown here with hands on the hips and no load.
A dumbbell Romanian deadlift trained for speed, hinging to a hamstring stretch and snapping the hips through.
Uphill walking on a treadmill, where the grade does the work and the glutes and quads take a longer, steadier load.
Seated riding on a weighted-flywheel spin bike, the most programmable low-impact cardio pattern in a gym.
An explosive bodyweight squat-and-jump that builds lower-body power — the staple plyometric for HIIT and conditioning.
Two-count bodyweight jump that opens the legs and sweeps the arms overhead, then closes back to a standing start.
A loaded crossover lunge that targets the glute medius and inner-leg stabilizers — a sharp tool for glute-focused programs.
A Bulgarian split squat performed with a kettlebell as a counterweight — easier balance, deeper range, real glute and quad work.
A two-kettlebell clean from the hang into the rack, then a strict press to overhead lockout.
