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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

Page 8 of 76

Exercise ball lying side lat stretch

BodybuildingStretching

Lie on your side with your legs extended and your head supported by the stability ball. Place your top arm on the ball for stability. Reach your top arm overhead and allow your torso to rotate…

Exercise ball on the wall calf raise

BodybuildingStrength

Stand with your back against a wall and place an exercise ball between your lower back and the wall. Position your feet shoulder-width apart, with your toes pointing forward. Hold a dumbbell in each…

Bear crawl

BodybuildingCardio

Start on all fours with your hands directly under your shoulders and your knees directly under your hips. Lift your knees slightly off the ground, keeping your back flat and your core engaged. Move…

Box jump down with one leg stabilization

BodybuildingStrength

Stand in front of a box or platform with your feet shoulder-width apart. Bend your knees and jump onto the box, landing softly with one foot on the box and the other foot hanging off the edge.…

Butterfly yoga pose

BodybuildingStretching

Sit on the floor with your legs extended in front of you. Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides. Hold onto your ankles or feet with…

Cable assisted inverse leg curl

BodybuildingStrength

Adjust the cable machine so that the ankle attachment is at the lowest setting. Lie face down on the bench with your legs straight and the ankle attachment secured to your ankles. Hold onto the…

Cable hip adduction

BodybuildingStrength

Attach the ankle cuff to your ankle and stand facing the cable machine. Position yourself far enough away from the machine so that there is tension on the cable. Place your hands on the machine for…

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…

Calf stretch with rope

BodybuildingStretching

Stand facing a wall or sturdy object with your feet hip-width apart. Hold the ends of the rope in each hand and place the middle of the rope around the ball of your right foot. Step back with your…

Chair leg extended stretch

BodybuildingStretching

Sit on the edge of a chair with your back straight and feet flat on the ground. Extend one leg straight out in front of you, keeping your heel on the ground. Lean forward slightly, feeling a stretch…

Skater hops

BodybuildingCardio

Stand with your feet shoulder-width apart. Bend your knees slightly and jump to the right, landing on your right foot. As you land, swing your left leg behind your right leg and tap the ground with…