582 exercises available · Page 13 of 25
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.
A plate-loaded machine row pulled from a high anchor, driving the elbows down and back into the upper back.
A chest-supported plate-loaded row with independent arms, pulling horizontally into the lats and mid back.
Prone leg curl with a dumbbell held between the feet, isolating the hamstrings without a curl machine.
A high plank held on straight arms — a foundational isometric for the abs, shoulders, and full-body bracing.
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.
A bar-hung knee raise that trains the abs and hip flexors — the entry point to hanging core work.
Gait drill that walks first on the balls of the feet, then back on the heels with the toes lifted.
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.
An incline chest fly that moves two dumbbells through a wide arc with a gradual change in hand orientation.
Seated machine press on an upward path that loads the upper chest along a fixed, guided arc.
A push-up performed with hands raised on a bench or box — the easier on-ramp to a full bodyweight push-up.
