Exercise Library
Browse exercises with full descriptions and media. As a trainee, you see public exercises your trainer may assign.
Nordic Hamstring Curl
Nordic Hamstring Curl trains the lower body through knee and/or hip dominant patterns. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Nordic bench or partner/anchoring.
Cable Pull-Through
Cable Pull-Through trains the lower body through knee and/or hip dominant patterns. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Cable machine, rope.
Barbell Hip Thrust
Barbell Hip Thrust trains the lower body through knee and/or hip dominant patterns. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Barbell, bench, pad.
Glute Bridge (Barbell)
Glute Bridge (Barbell) trains the lower body through knee and/or hip dominant patterns. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Barbell, pad.
Single-Leg Hip Thrust
Single-Leg Hip Thrust trains the lower body through knee and/or hip dominant patterns. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Bench, optional weight.
Kettlebell Swing
Kettlebell Swing trains the lower body through knee and/or hip dominant patterns. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Kettlebell.
Step-Down
Step-Down trains the lower body through knee and/or hip dominant patterns. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Box/bench, optional dumbbells.
Curtsy Lunge
Curtsy Lunge trains the lower body through knee and/or hip dominant patterns. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Dumbbells.
Cable Glute Kickback
Cable Glute Kickback trains the lower body through knee and/or hip dominant patterns. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Cable machine, ankle strap.
Frog Pump
Frog Pump trains the lower body through knee and/or hip dominant patterns. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Floor mat, optional band.
Standing Calf Raise (Machine)
Standing Calf Raise (Machine) trains the lower body through knee and/or hip dominant patterns. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Standing calf raise machine.
Seated Calf Raise
Seated Calf Raise trains the lower body through knee and/or hip dominant patterns. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Seated calf raise machine.
Smith Machine Calf Raise
Smith Machine Calf Raise trains the lower body through knee and/or hip dominant patterns. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Smith machine.
Leg Press Calf Press
Leg Press Calf Press trains the lower body through knee and/or hip dominant patterns. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Leg press machine.
Single-Leg Calf Raise
Single-Leg Calf Raise trains the lower body through knee and/or hip dominant patterns. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Bodyweight or dumbbell.
Donkey Calf Raise
Donkey Calf Raise trains the lower body through knee and/or hip dominant patterns. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Donkey calf machine or belt.
Crunch
Crunch strengthens the core by resisting or producing trunk movement under control. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Floor mat.
Sit-Up
Sit-Up strengthens the core by resisting or producing trunk movement under control. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Floor mat, optional anchor.
Hanging Leg Raise
Hanging Leg Raise strengthens the core by resisting or producing trunk movement under control. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Pull-up bar, captain's chair.
Captain's Chair Knee Raise
Captain's Chair Knee Raise strengthens the core by resisting or producing trunk movement under control. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Captain's chair.