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Exercise library

Exercise tutorials broken down by muscle, equipment and exercise type.

Exercise type

Muscle

Includes exercises in which this muscle plays an assisting role.

Equipment

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Calf push stretch with hands against wall

BodybuildingStretching

Stand facing a wall with your feet hip-width apart. Place your hands against the wall at shoulder height. Step back with one foot, keeping your heel on the ground and your leg straight. Bend your…

Calf stretch with hands against wall

BodybuildingStretching

Stand facing a wall with your feet hip-width apart. Place your hands against the wall at shoulder height. Step your right foot back, keeping your heel on the ground and your leg straight. Bend your…

Exercise ball hip flexor stretch

BodybuildingStretching

Place the stability ball on the ground and kneel in front of it. Place your right foot on top of the stability ball, with your knee bent at a 90-degree angle. Extend your left leg behind you, keeping…

Back and forth step

BodybuildingCardio

Stand with your feet shoulder-width apart. Step forward with your right foot, bending your knee and lowering your body into a lunge position. Push off with your right foot and step back to the…

Chest stretch with exercise ball

BodybuildingStretching

Sit on the stability ball with your feet flat on the ground and your back straight. Hold the exercise ball with both hands and extend your arms straight out in front of you. Slowly bring the exercise…

Circles knee stretch

BodybuildingStretching

Stand with your feet shoulder-width apart and your hands on your hips. Bend your knees slightly and lift your heels off the ground, balancing on the balls of your feet. Keeping your knees bent,…

Walking on stepmill

BodybuildingCardio

Adjust the stepmill machine to a comfortable level. Step onto the machine and place your hands on the handrails for support. Start walking by placing one foot on a step and then the other,…

Back pec stretch

BodybuildingStretching

Stand tall with your feet shoulder-width apart. Extend your arms straight out in front of you, parallel to the ground. Cross your arms in front of your body, with your right arm over your left arm.…

Assisted prone rectus femoris stretch

BodybuildingStretching

Lie face down on the ground with your legs straight. Bend your right knee and reach back with your right hand to grab your right foot or ankle. Gently pull your right foot or ankle towards your…

Assisted seated pectoralis major stretch with stability ball

BodybuildingStretching

Sit on a stability ball with your feet flat on the ground and your back straight. Hold a stability ball with both hands and extend your arms straight out in front of you. Slowly lower the stability…

Assisted side lying adductor stretch

BodybuildingStretching

Lie on your side with your legs straight and stacked on top of each other. Bend your bottom leg slightly for stability. Place your top foot on a stable surface, such as a bench or step. Keeping your…

Dumbbell seated one leg calf raise - palm up

BodybuildingStrength

Sit on a bench or chair with your back straight and your feet flat on the ground. Hold a dumbbell in one hand and place it on top of your thigh, palm facing up. Lift one leg off the ground and extend…