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kettlebell-bulgarian-split-squat | Kettlebell Bulgarian Split Squat | Kettlebell Bulgarian Split Squat | Sentadilla Búlgara con Kettlebell | strength | push | compound | intermediate | kettlebell | upper_legs | gluteus_maximus|quadriceps | gluteus_medius|hamstrings | hypertrophy|strength | leg_day | 6 | true | false | This unilateral squat variation builds lower body strength, muscle, and stability by elevating the rear foot and holding a kettlebell, primarily targeting the quadriceps and glutes. | Stand facing away from a bench, placing one foot on it behind you, laces down. Hold a kettlebell in the opposite hand. | Maintain an upright torso and engage your core. | Lower your body by bending both knees, allowing your front knee to track over your toes. | Descend until your front thigh is parallel to the floor or... | images/flat/kettlebell-bulgarian-split-squat-start.webp | images/flat/kettlebell-bulgarian-split-squat-peak.webp | null |
kettlebell-close-grip-floor-press | Kettlebell Close-Grip Floor Press | Kettlebell Floor Press enger Griff | Press de Suelo con Agarre Cerrado con Pesa Rusa | strength | push | compound | intermediate | kettlebell | upper_arms | triceps_brachii | anterior_deltoid|pectoralis_major | hypertrophy|strength | push_day|arm_day | 6 | false | false | A floor press performed with a single kettlebell gripped close together with both hands. The narrow grip and the floor stop on the elbows shift emphasis off the chest and onto the triceps, with no shoulder hyperextension. | Lie on your back on the floor with the knees bent and feet flat. | Hold a single kettlebell by the handle with both hands, close together, the bell resting on the chest with elbows tucked tight to the ribs. | Brace the core and press the kettlebell straight up until the arms are fully extended. | Lower under control un... | images/flat/kettlebell-close-grip-floor-press-start.webp | images/flat/kettlebell-close-grip-floor-press-peak.webp | null |
kettlebell-concentration-curl | Kettlebell Concentration Curl | Kettlebell-Konzentrationscurl | Curl de concentración con kettlebell | strength | pull | isolation | beginner | kettlebell | upper_arms | biceps_brachii | brachialis | hypertrophy | null | 5 | true | false | A seated single-arm bicep isolation move: the elbow braces against the inner thigh while curling a kettlebell, keeping the upper arm still so the bicep does all the work. | Sit on a bench with your feet wide, holding a kettlebell in one hand. | Brace the back of your upper arm against the inside of your thigh, letting the kettlebell hang. | Curl the kettlebell up toward your shoulder, keeping the elbow pinned against your leg. | Squeeze the bicep at the top, then lower slowly under contro... | images/flat/kettlebell-concentration-curl-start.webp | images/flat/kettlebell-concentration-curl-peak.webp | null |
kettlebell-deadlift | Kettlebell Deadlift | Kettlebell-Kreuzheben | Peso muerto con pesa rusa | strength | pull | compound | intermediate | kettlebell | back | erector_spinae|gluteus_maximus|hamstrings | forearm_flexors|quadriceps | hypertrophy|strength | shoulder_safe|knee_safe | 6 | false | false | A foundational hip-hinge pull lifting a kettlebell from the floor, training the glutes, hamstrings, and lower back. | Stand with feet shoulder-width apart and kettlebell between your feet. | Hinge at the hips and bend your knees to grip the handle. | Brace your core and set your back flat. | Drive through your heels to stand up with the kettlebell. | Lock out at the top with shoulders pulled back. | Lower the kettlebell back to the fl... | images/flat/kettlebell-deadlift-start.webp | images/flat/kettlebell-deadlift-peak.webp | null |
kettlebell-farmers-walk | Kettlebell Farmer's Walk | Kettlebell-Farmer's Walk | Paseo del Granjero con Pesa Rusa | strength | static | compound | intermediate | kettlebell | full_body | forearm_flexors|trapezius | erector_spinae|gluteus_maximus|quadriceps|rectus_abdominis | strength|power | knee_safe | 5.5 | false | false | A loaded carry with heavy kettlebells at the sides, building grip strength and full-body stability. | Stand between two heavy dumbbells or farmer handles. | Hinge and grip the handles firmly with a neutral grip. | Stand tall with shoulders back and core braced. | Walk forward with short, controlled steps. | Maintain an upright posture throughout the walk. | Set the weights down at the end of the distance. | null | null | images/flat/kettlebell-farmers-walk-main.webp |
kettlebell-floor-press | Kettlebell Floor Press | Kettlebell Floor Press | Press de suelo con pesas rusas | strength | push | compound | intermediate | kettlebell | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy|strength | push_day | 6 | false | false | A two-arm chest press performed lying on the floor with a kettlebell in each hand. The floor caps the ROM (triceps hit the floor before full stretch), making it shoulder-friendly and a great home option. | Lie on your back on the floor with knees bent, feet flat. | Hold a kettlebell in each hand at the chest, bells resting on the outer forearms. | Press both kettlebells straight up until the arms are fully extended. | Lower under control until the triceps touch the floor — do not bounce. | Repeat for the recommended numb... | images/flat/kettlebell-floor-press-start.webp | images/flat/kettlebell-floor-press-peak.webp | null |
kettlebell-goblet-lunge | Kettlebell Goblet Lunge | Kettlebell Goblet Ausfallschritt | Zancada Goblet con Kettlebell | strength | push | compound | beginner | kettlebell | upper_legs | gluteus_maximus|quadriceps | gluteus_medius|hamstrings | hypertrophy|strength | leg_day | 6 | true | false | This unilateral compound exercise strengthens the quadriceps, glutes, and hamstrings by performing a lunge while holding a kettlebell in the goblet position, improving lower body strength and stability. | Stand tall holding a kettlebell by its horns at chest height, elbows tucked, in the goblet position. | Take a controlled step forward with one leg, lowering your hips until both knees are bent at approximately 90 degrees. | Ensure your front knee is stacked over your ankle and your rear knee hovers just above the floor... | images/flat/kettlebell-goblet-lunge-start.webp | images/flat/kettlebell-goblet-lunge-peak.webp | null |
kettlebell-halo | Kettlebell Halo | Kettlebell Halo | Halo con pesa rusa | strength | dynamic | isolation | beginner | kettlebell | shoulders | lateral_deltoid | posterior_deltoid|trapezius | rehabilitation|endurance | shoulder_safe | 5 | false | false | A shoulder-mobility drill where a kettlebell is circled around the head. Warms up the rotator cuff, thoracic spine, and shoulder girdle with minimal load. | Stand tall, core braced, holding a light kettlebell by the horns (upside down) at chest height. | Raise the bell to one side of your head and pass it around the back in a smooth circle. | Bring it back to the starting position in front of your face. | Reverse direction every few reps. | Repeat for the recommended numbe... | images/flat/kettlebell-halo-start.webp | images/flat/kettlebell-halo-peak.webp | null |
kettlebell-hammer-curl | Kettlebell Hammer Curl | Kettlebell-Hammer-Curl | Curl martillo con pesa rusa | strength | pull | isolation | beginner | kettlebell | upper_arms | biceps_brachii|brachialis | brachioradialis | hypertrophy | arm_day|pull_day | 5 | true | false | A neutral-grip curl gripping the handle of a kettlebell so that the bell hangs alongside the wrist. The offset mass and neutral grip bias the brachialis and brachioradialis. | Stand holding a kettlebell in one hand, gripping the handle in a neutral position (palm facing the body). | The bell rests on or beside the forearm. | Keep the elbow tucked to the side and curl the bell up toward the shoulder. | Squeeze at the top, then lower under control. | Complete all reps on one side, then switch. | images/flat/kettlebell-hammer-curl-start.webp | images/flat/kettlebell-hammer-curl-peak.webp | null |
kettlebell-hip-thrust | Kettlebell Hip Thrust | Kettlebell-Hip-Thrust | Empuje de Cadera con Kettlebell | strength | push | compound | beginner | kettlebell | upper_legs | gluteus_maximus | hamstrings|quadriceps | hypertrophy|strength | leg_day|glute_focus|requires_bench | 6 | false | false | This exercise effectively targets the gluteus maximus and hamstrings, using a kettlebell to add resistance for powerful hip extension and glute development. | Sit on the floor with your upper back against a bench, knees bent, and feet flat. | Place a kettlebell across your hips, holding it securely with both hands. | Drive through your heels, lifting your hips off the floor until your body forms a straight line from shoulders to knees. | Squeeze your glutes forcefully at the... | images/flat/kettlebell-hip-thrust-start.webp | images/flat/kettlebell-hip-thrust-peak.webp | null |
kettlebell-kickstand-deadlift | Kettlebell Kickstand Deadlift | Kettlebell-Kickstand-Kreuzheben | Peso Muerto Kickstand con Kettlebell | strength | pull | compound | intermediate | kettlebell | back | gluteus_maximus|hamstrings | adductors|erector_spinae | hypertrophy|strength | leg_day|pull_day | 6 | true | false | A staggered-stance hip hinge with one kettlebell that loads the front leg while the back foot lightly stabilizes. | Stand tall and step one foot back so only the toes touch the floor. | Hold a kettlebell in one hand at hip height. | Hinge at the hips, lowering the kettlebell toward mid-shin while keeping the back flat. | Keep most of your weight on the front foot throughout. | Drive through the front heel to return to standing. Swit... | images/flat/kettlebell-kickstand-deadlift-start.webp | images/flat/kettlebell-kickstand-deadlift-peak.webp | null |
kettlebell-lunge-press | Kettlebell Lunge Press | Kettlebell-Ausfallschritt mit Drücken | Zancada con press de pesa rusa | strength | push | compound | intermediate | kettlebell | full_body | anterior_deltoid|gluteus_maximus|quadriceps | hamstrings|rectus_abdominis|triceps_brachii | hypertrophy|strength | lower_back_safe|no_axial_load|knee_safe | 6 | true | false | A combination exercise pressing a kettlebell overhead with one arm while lunging, training legs, shoulders, and core. | Hold a kettlebell at shoulder height with one arm. | Step forward into a lunge with the opposite leg. | As you lunge, press the kettlebell overhead. | Lock out the arm at the top of the press. | Step back to standing while lowering the kettlebell. | Complete reps on one side, then switch. | images/flat/kettlebell-lunge-press-start.webp | images/flat/kettlebell-lunge-press-peak.webp | null |
kettlebell-offset-reverse-lunge-and-press | Kettlebell Offset Reverse Lunge and Press | Kettlebell-Rückwärtsausfallschritt und Drücken (versetzt) | Zancada inversa con press desequilibrado de pesa rusa | strength | push | compound | intermediate | kettlebell | full_body | anterior_deltoid|gluteus_maximus|quadriceps | hamstrings|obliques|triceps_brachii | hypertrophy|strength | lower_back_safe|no_axial_load|knee_safe | 6 | true | false | A reverse lunge with a single kettlebell pressed overhead, the offset load challenging balance and core stability. | Hold a kettlebell at shoulder height on one side. | Step backward into a reverse lunge with the opposite leg. | As you reach the bottom of the lunge, press the kettlebell overhead. | Drive through your front heel to return to standing. | Lower the kettlebell back to shoulder height. | Complete reps on one side, then sw... | images/flat/kettlebell-offset-reverse-lunge-and-press-start.webp | images/flat/kettlebell-offset-reverse-lunge-and-press-peak.webp | null |
kettlebell-overhead-carry | Kettlebell Overhead Carry | Kettlebell-Überkopftragen | Paseo con Kettlebell sobre la Cabeza | strength | static | compound | intermediate | kettlebell | shoulders | anterior_deltoid|lateral_deltoid | forearm_extensors|obliques|quadratus_lumborum|serratus_anterior|trapezius|triceps_brachii | strength|endurance | shoulder_focus|shoulder_stability|core|full_body | 5.5 | true | false | A loaded walk with a single kettlebell locked out overhead, where the bell hangs behind the wrist and pulls the arm backwards, making it harder to hold still than a dumbbell. | Clean and press a kettlebell to lockout, letting the bell settle on the back of your forearm. | Straighten the elbow fully and turn the arm so the bell sits behind and above your wrist rather than off to the side. | Pack the shoulder — push the weight up and let the shoulder blade travel with it instead of jamming it d... | null | null | images/flat/kettlebell-overhead-carry-main.webp |
kettlebell-overhead-tricep-extension | Kettlebell Overhead Tricep Extension | Kettlebell-Trizepsdrücken über Kopf | Extensión de tríceps por encima de la cabeza con pesa rusa | strength | push | isolation | intermediate | kettlebell | upper_arms | triceps_brachii | null | hypertrophy | arm_day|push_day | 5 | false | false | An overhead tricep extension holding a kettlebell by the horns with both hands. The offset load pulls the bell behind the head for a deep long-head stretch. | Stand or sit holding a kettlebell by the horns (upside down) with both hands overhead. | Arms fully extended, bell above the head. | Bend only the elbows to lower the bell behind the head in a controlled arc. | Keep the upper arms vertical and close to the head; only the forearms move. | Extend the elbows to return the... | images/flat/kettlebell-overhead-tricep-extension-start.webp | images/flat/kettlebell-overhead-tricep-extension-peak.webp | null |
kettlebell-pistol-squat | Kettlebell Pistol Squat | Kettlebell-Pistolkniebeuge | Sentadilla pistola con pesa rusa | strength | push | compound | advanced | kettlebell | upper_legs | gluteus_maximus|quadriceps | gluteus_medius|hamstrings|rectus_abdominis | hypertrophy|strength | lower_back_safe|shoulder_safe|no_axial_load | 6 | true | false | An advanced single-leg squat performed holding a kettlebell at the chest for counterbalance. | Hold a kettlebell at your chest with both hands. | Stand on one leg with the other leg extended forward. | Lower your hips down into a one-legged squat. | Keep your raised leg off the floor throughout. | Drive through your standing heel to return to standing. | Complete reps on one side, then switch. | images/flat/kettlebell-pistol-squat-start.webp | images/flat/kettlebell-pistol-squat-peak.webp | null |
kettlebell-pullover | Kettlebell Pullover | Kettlebell-Pullover | Pullover con pesa rusa | strength | pull | compound | intermediate | kettlebell | back | latissimus_dorsi|pectoralis_major | serratus_anterior|triceps_brachii | hypertrophy|strength | pull_day|requires_bench | 6 | false | false | A pullover on a flat bench with a kettlebell held by the horns. The deep overhead stretch hits the lats, long-head triceps, and serratus. | Lie on a flat bench holding a kettlebell by the horns with both hands above the chest, arms nearly straight (slight elbow bend). | Keeping the elbow angle fixed, lower the bell overhead in an arc until the upper arms are in line with the torso. | Pull the bell back above the chest along the same arc. | Repeat for the r... | images/flat/kettlebell-pullover-start.webp | images/flat/kettlebell-pullover-peak.webp | null |
kettlebell-reverse-lunge | Kettlebell Reverse Lunge | Kettlebell-Ausfallschritt nach hinten | Zancada Inversa con Kettlebell | strength | push | compound | beginner | kettlebell | upper_legs | gluteus_maximus|quadriceps | gluteus_medius|hamstrings|obliques | hypertrophy|strength | leg_day | 6 | true | false | This compound unilateral exercise builds lower body strength and stability, primarily targeting the glutes and quads while engaging hamstrings, glute medius, and obliques. | Stand tall with a kettlebell held in one hand, arm extended down, on the same side as the leg that will lunge back. | Step one leg straight back, lowering your hips until both knees are bent at approximately 90 degrees. | Keep your front shin vertical and your chest upright, ensuring your back knee hovers just above th... | images/flat/kettlebell-reverse-lunge-start.webp | images/flat/kettlebell-reverse-lunge-peak.webp | null |
kettlebell-reverse-wrist-curl | Kettlebell Reverse Wrist Curl | Kettlebell Reverse Handgelenk-Curl | Curl de Muñeca Inverso con Kettlebell | strength | push | isolation | beginner | kettlebell | lower_arms | forearm_extensors | null | hypertrophy | arm_day|grip_focus | 5 | true | false | A unilateral reverse wrist curl with a kettlebell, training the forearm extensors. | Sit on a bench with the forearm on the thigh, palm down. | Hold a kettlebell by the handle with the wrist hanging off the knee. | Let the wrist drop, lowering the kettlebell. | Lift the back of the hand by extending the wrist. | Lower under control. Complete reps per side. | images/flat/kettlebell-reverse-wrist-curl-start.webp | images/flat/kettlebell-reverse-wrist-curl-peak.webp | null |
kettlebell-rotational-lunge | Kettlebell Rotational Lunge | Kettlebell-Rotationsausfallschritt | Zancada rotacional con pesa rusa | strength | push | compound | intermediate | kettlebell | upper_legs | gluteus_maximus|quadriceps | gluteus_medius|hamstrings|obliques | hypertrophy|strength | shoulder_safe|lower_back_safe|no_axial_load|knee_safe | 6 | true | false | A lateral lunge holding a kettlebell, adding a torso rotation to work the legs and obliques together. | Hold a kettlebell with both hands at your chest. | Step to one side into a lateral lunge. | Rotate your torso toward the lunging leg. | Bring the kettlebell down toward the bent knee. | Push off the lunging leg to return to center. | Complete reps on one side, then switch. | images/flat/kettlebell-rotational-lunge-start.webp | images/flat/kettlebell-rotational-lunge-peak.webp | null |
kettlebell-russian-twist | Kettlebell Russian Twist | Kettlebell Russian Twist | Giro ruso con pesa rusa | strength | push | compound | intermediate | kettlebell | core | obliques | hip_flexors|rectus_abdominis | hypertrophy|strength | knee_safe|shoulder_safe|no_axial_load | 6 | false | false | A seated rotational core exercise twisting a kettlebell from side to side with the feet lifted. | Sit on the floor with your knees bent and feet lifted off the ground. | Hold a kettlebell with both hands in front of your chest. | Lean back slightly to engage your core. | Rotate your torso to one side, bringing the kettlebell next to your hip. | Rotate to the opposite side in a controlled motion. | Repeat for the de... | images/flat/kettlebell-russian-twist-start.webp | images/flat/kettlebell-russian-twist-peak.webp | null |
kettlebell-shrug | Kettlebell Shrug | Kettlebell-Schulterheben | Encogimiento de Hombros con Kettlebell | strength | pull | isolation | beginner | kettlebell | back | trapezius | forearm_flexors | hypertrophy | pull_day | 5 | false | false | This isolation exercise targets the upper trapezius muscles by elevating the shoulders, enhancing shoulder stability and neck strength. | Stand tall with feet hip-width apart, holding a kettlebell in each hand with palms facing your body. | Keep your arms straight and shoulders relaxed. | Elevate your shoulders straight up towards your ears, squeezing your traps at the top. | Hold the contraction briefly. | Slowly lower your shoulders back to the startin... | images/flat/kettlebell-shrug-start.webp | images/flat/kettlebell-shrug-peak.webp | null |
kettlebell-single-leg-deadlift | Kettlebell Single Leg Deadlift | Kettlebell-Einbein-Kreuzheben | Peso muerto a una pierna con pesa rusa | strength | pull | compound | intermediate | kettlebell | back | gluteus_maximus|hamstrings | erector_spinae|gluteus_medius | hypertrophy|strength | shoulder_safe|knee_safe | 6 | true | false | A single-leg hip hinge holding a kettlebell, training the hamstrings and glutes while challenging balance. | Hold a kettlebell in one hand and stand on the opposite leg. | Hinge at the hip and lower the kettlebell toward the floor. | Extend your free leg straight back for balance. | Lower until your torso is parallel to the floor. | Drive through your standing heel to return to standing. | Complete reps on one side, then swit... | images/flat/kettlebell-single-leg-deadlift-start.webp | images/flat/kettlebell-single-leg-deadlift-peak.webp | null |
kettlebell-skull-crusher | Kettlebell Skull Crusher | Kettlebell-Skull-Crusher | Skull crusher con pesa rusa | strength | push | isolation | intermediate | kettlebell | upper_arms | triceps_brachii | null | hypertrophy | arm_day|push_day|requires_bench | 5 | false | false | A skull crusher lying on a flat bench, holding a kettlebell by the horns with both hands. The offset mass hangs below the wrists, adding a grip and control challenge. | Lie on a flat bench holding a kettlebell by the horns with both hands, arms extended above the chest. | Bend only the elbows to lower the bell toward the forehead in a controlled arc. | Keep the upper arms vertical; only the forearms move. | Extend the elbows to press the bell back up. | Repeat for the recommended numb... | images/flat/kettlebell-skull-crusher-start.webp | images/flat/kettlebell-skull-crusher-peak.webp | null |
kettlebell-squat | Kettlebell Squat | Kettlebell-Kniebeuge | Sentadilla con Kettlebell | strength | push | compound | beginner | kettlebell | upper_legs | quadriceps | gluteus_maximus | hypertrophy|strength | leg_day|glute_focus|knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 6 | false | false | A squat variation holding a kettlebell with both hands hanging low between the legs, adding load to a standard bodyweight squat pattern. | Stand with feet shoulder-width apart, holding a kettlebell with both hands in front of you. | Let the kettlebell hang naturally between your legs as you brace your core. | Bend your hips and knees to squat down, keeping the kettlebell close to your body. | Drive through your feet to stand back up to the starting positi... | images/flat/kettlebell-squat-start.webp | images/flat/kettlebell-squat-peak.webp | null |
kettlebell-sumo-deadlift | Kettlebell Sumo Deadlift | Kettlebell-Sumo-Kreuzheben | Peso muerto sumo con pesa rusa | strength | pull | compound | beginner | kettlebell | upper_legs | gluteus_maximus|quadriceps | adductors|erector_spinae|hamstrings|trapezius | hypertrophy|strength | leg_day|pull_day | 6 | false | false | A wide-stance deadlift with a single kettlebell between the feet. The wide stance and close-to-body load make this a quad-and-glute-dominant pattern that is easy to learn. | Stand in a wide stance with toes pointed slightly out, a kettlebell on the floor between the feet. | Hinge down with a flat back, knees tracking over the toes, and grip the handle with both hands. | Drive through the floor and extend the hips and knees together to stand up. | Squeeze the glutes at the top. | Lower the ... | images/flat/kettlebell-sumo-deadlift-start.webp | images/flat/kettlebell-sumo-deadlift-peak.webp | null |
kettlebell-sumo-high-pull | Kettlebell Sumo High Pull | Kettlebell-Sumo-High-Pull | Jalón sumo al mentón con pesa rusa | strength | pull | compound | intermediate | kettlebell | shoulders | adductors|lateral_deltoid|trapezius | gluteus_maximus|hamstrings|posterior_deltoid | power|hypertrophy | null | 6 | false | false | A wide-stance kettlebell pull from the floor to chin height, combining a hinge with an upright row for explosive upper-trap development. | Stand with feet wider than shoulder-width, toes slightly turned out, a kettlebell on the floor between the feet. | Hinge down and grip the handle with both hands. | Drive through the feet and extend the hips explosively to pull the kettlebell up. | As it rises, pull the elbows up and out until the handle reaches chin h... | images/flat/kettlebell-sumo-high-pull-start.webp | images/flat/kettlebell-sumo-high-pull-peak.webp | null |
kettlebell-svend-press | Kettlebell Svend Press | Kettlebell Svend Press | Press Svend con Kettlebells | strength | push | isolation | beginner | kettlebell | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy | push_day|chest_focus | 5 | false | false | A standing chest exercise pressing two kettlebells together at the bells, isolating the inner chest. | Stand and press two kettlebells together by squeezing the bells at chest height. | Hold the kettlebells horizontal — bells touching, handles outward. | Press the kettlebells forward to full arm extension. | Pull them back to the chest under control. | Repeat for the prescribed reps. | images/flat/kettlebell-svend-press-start.webp | images/flat/kettlebell-svend-press-peak.webp | null |
kettlebell-swing | Kettlebell Swing | Kettlebell-Swing | Swing con pesa rusa | strength | dynamic | compound | intermediate | kettlebell | upper_legs | gluteus_maximus|hamstrings | erector_spinae|quadriceps | power|endurance | leg_day|shoulder_safe|knee_safe | 8 | false | false | An explosive hip-hinge movement using a kettlebell for power and conditioning. | Stand with feet shoulder-width apart, kettlebell on the floor in front. | Hinge at the hips, grip the kettlebell, and hike it back between your legs. | Explosively drive your hips forward to swing the kettlebell to chest height. | Let the kettlebell swing back between your legs. | Repeat in a fluid motion. | images/flat/kettlebell-swing-start.webp | images/flat/kettlebell-swing-peak.webp | null |
kettlebell-swing-clean | Kettlebell Swing Clean | Kettlebell-Swing-Clean | Swing y cargada con pesa rusa | olympic | dynamic | compound | intermediate | kettlebell | full_body | gluteus_maximus|hamstrings | anterior_deltoid|erector_spinae|trapezius | power|strength | null | 8 | false | false | A hip-driven clean swinging the kettlebell from between the legs up to the shoulder rack position. | Stand with feet shoulder-width apart, kettlebell between your feet. | Hinge at the hips and grip the handle with one hand. | Swing the kettlebell back between your legs. | Drive your hips forward to pull the kettlebell up to your shoulder. | Catch the kettlebell in the rack position on your shoulder. | Complete reps on... | images/flat/kettlebell-swing-clean-start.webp | images/flat/kettlebell-swing-clean-peak.webp | null |
kettlebell-turkish-get-ups | Kettlebell Turkish Get Ups | Türkisch Aufstehen mit Kettlebell | Levantamiento Turco con Kettlebell | strength | push | compound | intermediate | kettlebell | full_body | anterior_deltoid|gluteus_maximus|rectus_abdominis | obliques|quadriceps|triceps_brachii | hypertrophy|strength | lower_back_safe|shoulder_safe|no_axial_load|knee_safe | 6 | false | false | A full-body kettlebell exercise that moves from lying to standing while holding the weight locked out overhead, training total-body strength, stability, and mobility. | Lie on your back holding a kettlebell pressed overhead in one hand. | Bend the knee on the same side and plant the foot flat. | Roll up onto your opposite elbow, then to your hand. | Drive your hips up and sweep your straight leg back into a lunge. | Stand up fully while keeping the kettlebell locked out overhead. | Re... | images/flat/kettlebell-turkish-get-ups-start.webp | images/flat/kettlebell-turkish-get-ups-peak.webp | null |
kettlebell-windmills | Kettlebell Windmills | Kettlebell Windmill | Molino de Viento con Pesa Rusa | strength | pull | compound | intermediate | kettlebell | full_body | adductors|anterior_deltoid|obliques | erector_spinae|gluteus_maximus|hamstrings | hypertrophy|strength | lower_back_safe|shoulder_safe|no_axial_load|knee_safe | 5 | true | false | A kettlebell exercise hinging sideways under a locked-out overhead weight, training oblique strength and shoulder stability. | Stand holding a kettlebell locked out overhead in one hand. | Turn your feet about 45 degrees away from the working arm. | Keeping the kettlebell up, hinge at the hips sideways. | Reach your opposite hand down toward your foot. | Drive your hips back to stand up tall. | Complete reps on one side, then switch. | images/flat/kettlebell-windmills-start.webp | images/flat/kettlebell-windmills-peak.webp | null |
kettlebell-wrist-curl | Kettlebell Wrist Curl | Kettlebell Handgelenk-Curl | Curl de Muñeca con Kettlebell | strength | pull | isolation | beginner | kettlebell | lower_arms | forearm_flexors | null | hypertrophy | arm_day|grip_focus | 5 | true | false | A unilateral wrist curl with a kettlebell, with the offset weight adding extra grip challenge. | Sit on a bench with the forearm on the thigh, palm up. | Hold a kettlebell by the handle with the wrist hanging off the knee. | Let the kettlebell rotate down toward the fingertips. | Curl it up by flexing the wrist, controlling the offset weight. | Lower under control. Complete reps per side. | images/flat/kettlebell-wrist-curl-start.webp | images/flat/kettlebell-wrist-curl-peak.webp | null |
knee-push-ups | Knee Push Ups | Knie Push-Up | Push-Up en Rodillas | strength | push | compound | beginner | null | chest | pectoralis_major | anterior_deltoid|rectus_abdominis|triceps_brachii | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | false | true | A beginner-friendly push-up variation performed from the knees, reducing bodyweight load while building chest and triceps strength. | Start in a push-up position with your knees on the floor. | Place your hands shoulder-width apart on the ground. | Keep your body in a straight line from knees to shoulders. | Lower your chest toward the floor by bending your elbows. | Press through your hands to return to the starting position. | Repeat for the desire... | images/flat/knee-push-ups-start.webp | images/flat/knee-push-ups-peak.webp | null |
knee-to-chest-stretch | Knee-to-Chest Stretch | Knie-zur-Brust-Dehnung | Estiramiento Rodilla al Pecho | stretching | static | isolation | beginner | null | upper_legs | gluteus_maximus | erector_spinae | mobility | mobility|stretching | 5 | true | true | A lying stretch that releases the glutes and lower back by hugging one knee into the chest. | Lie on your back with both legs straight. | Pull one knee in and hug it to your chest with both hands. | Keep the other leg relaxed on the floor. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/knee-to-chest-stretch-main.webp |
kneeling-cable-row | Kneeling Cable Row | Kniender Kabelzug-Rudern | Remo en Polea Arrodillado | strength | pull | compound | beginner | cable | back | latissimus_dorsi | biceps_brachii|posterior_deltoid|rhomboids|trapezius | hypertrophy | pull_day|lower_back_safe | 6 | false | false | A cable row performed from a tall kneeling position, eliminating hip drive and keeping tension on the upper back throughout. | Set a cable pulley to about chest height and attach a rope or double-D handle. | Kneel upright facing the stack far enough back that the weight stack doesn't bottom out. | Grab the handle with both hands and hold it out in front at chest height. | Row the handle to the sternum by driving the elbows back and squeezing t... | images/flat/kneeling-cable-row-start.webp | images/flat/kneeling-cable-row-peak.webp | null |
kneeling-hip-flexor-stretch | Kneeling Hip Flexor Stretch | Kniende Hüftbeuger-Dehnung | Estiramiento de Flexores de Cadera Arrodillado | stretching | static | isolation | beginner | null | upper_legs | hip_flexors | adductors|quadriceps | mobility | mobility|stretching | 5 | true | true | A half-kneeling stretch that opens the hip flexors of the rear leg by pressing the hips forward. | Kneel on one knee with the other foot flat in front. | Keep your torso upright and core gently braced. | Press your hips forward until the front of the rear hip stretches. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/kneeling-hip-flexor-stretch-main.webp |
kneeling-wrist-stretch | Kneeling Wrist Stretch | Kniende Handgelenkdehnung | Estiramiento de Muñecas Arrodillado | stretching | static | isolation | beginner | null | lower_arms | forearm_flexors | null | mobility | mobility|stretching | 5 | false | true | A kneeling stretch for the forearm flexors and wrists, with palms down and fingers pointing back. | Kneel on all fours and place your palms flat on the floor. | Turn your hands so the fingers point back toward your knees. | Keep your palms down and rock your weight back gently. | Hold for 20 to 30 seconds, breathing steadily. | null | null | images/flat/kneeling-wrist-stretch-main.webp |
l-sit | L Sit | L-Sit | L-Sit | strength | static | compound | advanced | dip_station | full_body | hip_flexors|rectus_abdominis | latissimus_dorsi|quadriceps|triceps_brachii | hypertrophy|strength | knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 6 | false | false | An advanced static hold with legs extended parallel to the floor, demanding hip flexor and core strength. | Sit on the floor or press up on parallel bars with arms straight. | Lock your elbows and depress your shoulders. | Lift your legs straight out in front of you parallel to the floor. | Form an L shape with your body. | Hold the position for the prescribed duration. | Lower your legs with control to exit. | null | null | images/flat/l-sit-main.webp |
landmine-press | Landmine Press | Landmine Press | Press Landmine | strength | push | compound | intermediate | barbell | shoulders | anterior_deltoid|pectoralis_major | serratus_anterior|triceps_brachii | hypertrophy|strength | shoulder_focus|push_day | 6 | true | false | A two-handed shoulder press using one end of a barbell anchored in a landmine attachment, allowing a natural arc that is easier on the shoulder joint. | Load one end of a barbell into a landmine attachment and load the other end with a plate. | Stand in a staggered or square stance and cup the sleeve end of the barbell in both hands at chest height. | Brace your core and press the bar forward and upward along its natural arc. | Fully extend your arms without locking th... | images/flat/landmine-press-start.webp | images/flat/landmine-press-peak.webp | null |
lat-pulldown | Lat Pulldown | Latzug | Jalón al Pecho | strength | pull | compound | beginner | cable | back | latissimus_dorsi | biceps_brachii|posterior_deltoid|rhomboids | hypertrophy|strength | pull_day|lower_back_safe|knee_safe|no_axial_load|shoulder_safe | 6 | false | false | A cable machine exercise targeting the latissimus dorsi. | Sit at the lat pulldown machine with thighs secured under the pads. | Grip the wide bar with an overhand grip. | Pull the bar down to your upper chest, squeezing your lats. | Slowly return the bar to the starting position. | Repeat. | images/flat/lat-pulldown-start.webp | images/flat/lat-pulldown-peak.webp | null |
lateral-raise | Dumbbell Lateral Raise | Kurzhantel Seitheben | Elevación Lateral con Mancuernas | strength | push | isolation | beginner | dumbbell | shoulders | lateral_deltoid | anterior_deltoid | hypertrophy | push_day|knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 5 | false | false | An isolation movement targeting the lateral deltoid for shoulder width. | Stand holding dumbbells at your sides. | Raise the dumbbells out to the sides until arms are parallel to the floor. | Lower under control. | Repeat. | images/flat/lateral-raise-start.webp | images/flat/lateral-raise-peak.webp | null |
leg-curl | Lying Leg Curl | Liegender Beinbeuger | Curl de Piernas Tumbado | strength | pull | isolation | beginner | leg_curl | upper_legs | hamstrings | gastrocnemius | hypertrophy | leg_day|lower_back_safe|knee_safe|shoulder_safe|no_axial_load | 5 | false | false | An isolation exercise for the hamstrings using a leg curl machine. | Lie face down on the leg curl machine with ankles under the pad. | Curl your heels toward your glutes. | Squeeze your hamstrings at the top. | Lower with control. | Repeat. | images/flat/leg-curl-start.webp | images/flat/leg-curl-peak.webp | null |
leg-extension | Leg Extension | Beinstrecker | Extensión de Piernas | strength | push | isolation | beginner | leg_extension | upper_legs | quadriceps | null | hypertrophy | leg_day|lower_back_safe|shoulder_safe|no_axial_load|knee_safe | 5 | false | false | An isolation exercise for the quadriceps using a machine. | Sit in the leg extension machine with ankles behind the pad. | Extend your legs until they are straight. | Squeeze your quads at the top. | Lower with control. | Repeat. | images/flat/leg-extension-start.webp | images/flat/leg-extension-peak.webp | null |
leg-press | Leg Press | Beinpresse | Prensa de Piernas | strength | push | compound | beginner | leg_press | upper_legs | gluteus_maximus|quadriceps | hamstrings | hypertrophy|strength | leg_day|lower_back_safe|shoulder_safe|no_axial_load|knee_safe | 6 | false | false | A machine-based compound movement for the quads and glutes. | Sit in the leg press machine with feet shoulder-width apart on the platform. | Release the safety catches and lower the platform by bending your knees. | Push the platform back up until legs are nearly straight. | Do not lock your knees at the top. | Repeat. | images/flat/leg-press-start.webp | images/flat/leg-press-peak.webp | null |
legs-up-the-wall | Legs-Up-the-Wall Pose | Beine an der Wand | Piernas en la Pared | stretching | static | compound | beginner | null | upper_legs | hamstrings | erector_spinae | mobility | mobility|stretching | 1.5 | false | true | A restorative position with the hips close to a wall and the legs resting vertically against it, used for recovery rather than for effort. | Sit sideways next to a wall with one hip touching it. | Swing the legs up the wall as you lie back, so the hips end close to the base of the wall. | Let the legs rest against the wall with the feet relaxed and the arms open at the sides. | Stay for the prescribed time, breathing slowly. | Bend the knees and roll to one... | null | null | images/flat/legs-up-the-wall-main.webp |
lizard-stretch | Lizard Stretch | Eidechsen-Dehnung | Estiramiento del Lagarto | stretching | static | compound | beginner | null | upper_legs | adductors|hip_flexors | gluteus_maximus|hamstrings | mobility | mobility|stretching | 5 | true | true | A deep lunge stretch that opens the hip flexors, groin and glutes with the forearms lowered toward the floor. | Step one foot forward into a deep lunge, foot placed wide. | Lower both forearms toward the floor inside the front foot. | Extend the back leg straight and let the hips sink. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/lizard-stretch-main.webp |
locust-pose | Locust Pose | Heuschrecke | Postura del Saltamontes | strength | static | compound | beginner | null | back | erector_spinae|gluteus_maximus | hamstrings|posterior_deltoid | endurance|strength | calisthenics | 5 | false | true | A prone hold in which the chest, arms and legs lift away from the floor, so the whole back line works isometrically without any load. | Lie face down with the arms alongside the body and the forehead on the mat. | Lengthen the back of the neck and reach the fingertips towards the feet. | Lift the chest, arms and both legs off the floor at the same time. | Hold the lifted position for the prescribed time, keeping the gaze down. | Lower everything down t... | null | null | images/flat/locust-pose-main.webp |
low-lunge | Low Lunge | Tiefer Ausfallschritt | Zancada Baja | stretching | static | compound | beginner | null | upper_legs | hip_flexors|quadriceps | erector_spinae|gluteus_maximus | mobility | mobility|stretching | 5 | true | true | A kneeling split-stance stretch: the back knee rests on the floor while the hips sink forward, lengthening the hip flexor of the rear leg. | From kneeling, step one foot forward so the knee stacks over the ankle. | Lower the back knee to the floor and untuck that foot. | Tuck the tailbone slightly and press the hips forward until you feel the front of the back thigh lengthen. | Lift the chest, raise the arms if it feels good, and hold for the prescribed tim... | null | null | images/flat/low-lunge-main.webp |
low-lunge-to-half-split | Low Lunge to Half Split | Tiefer Ausfallschritt zum halben Spagat | Zancada Baja a Medio Split | stretching | dynamic | compound | beginner | null | upper_legs | hamstrings | gastrocnemius|hip_flexors | mobility | mobility|stretching | 5 | true | true | A moving hamstring and hip-flexor sequence: from a low lunge the hips shift back over the rear knee and the front leg straightens into a half split, then the hips travel forward into the lunge again. | Start in a low lunge with the back knee on the floor and the front knee over the ankle. | Press the hands into the floor or onto blocks either side of the front foot. | Shift the hips back over the back knee and straighten the front leg, flexing that foot. | Hold the half split briefly, then glide the hips forward into... | images/flat/low-lunge-to-half-split-start.webp | images/flat/low-lunge-to-half-split-peak.webp | null |
lunge | Lunge | Ausfallschritt | Zancada | strength | push | compound | intermediate | null | upper_legs | gluteus_maximus|quadriceps | erector_spinae|gluteus_medius|hamstrings | hypertrophy|strength | shoulder_safe|lower_back_safe|no_axial_load|knee_safe | 5 | true | true | A bodyweight forward lunge stepping into a long stride, training the quads, glutes, and balance one leg at a time. | Stand tall with your feet hip-width apart. | Step forward with one leg into a long stride. | Lower your back knee toward the floor until both knees form 90-degree angles. | Drive through your front heel to return to standing. | Complete reps on one side, then switch. | images/flat/lunge-start.webp | images/flat/lunge-peak.webp | null |
lying-leg-raise | Lying Leg Raise | Liegendes Beinheben | Elevación de Piernas Acostado | strength | pull | compound | beginner | null | core | hip_flexors|rectus_abdominis | obliques|transverse_abdominis | hypertrophy|strength | core_focus | 5 | false | true | A floor-based core exercise that targets the lower abs and hip flexors by raising straight legs from a supine position. | Lie flat on your back with legs straight and hands under your lower back or gripping a stable surface behind your head. | Keeping your legs together and core braced, raise them to vertical (or as high as flexibility allows). | Pause briefly at the top. | Lower your legs slowly toward the floor without letting them touc... | images/flat/lying-leg-raise-start.webp | images/flat/lying-leg-raise-peak.webp | null |
lying-tricep-extension | Lying Tricep Extension | Liegend Trizeps-Strecken | Extensión de Tríceps Tumbado | strength | push | isolation | intermediate | dumbbell | upper_arms | triceps_brachii | anterior_deltoid | hypertrophy | knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench | 5 | false | false | A lying isolation exercise lowering the weight toward the forehead and extending the elbows to work the triceps. | Lie flat on a bench with a barbell or dumbbells held overhead. | Keep your upper arms vertical and elbows pointed forward. | Lower the weight toward your forehead by bending your elbows. | Extend your arms back to the starting position. | Squeeze your triceps at the top. | Repeat for the desired number of reps. | images/flat/lying-tricep-extension-start.webp | images/flat/lying-tricep-extension-peak.webp | null |
machine-back-extension | Machine Back Extension | Rückenstrecker an der Maschine | Extensión de Espalda en Máquina | strength | pull | isolation | beginner | back_extension_machine | back | erector_spinae | gluteus_maximus|hamstrings | hypertrophy|rehabilitation | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | false | false | A seated machine isolation exercise for the lower back: with the hips and legs held in place, the torso is driven backwards against a padded lever to extend the spine against a weight stack. | Sit in the back extension machine with your feet flat on the foot platform and the roller pad set behind your upper back, just below the shoulder blades. | Grip the handles at your sides and let your torso come forward into a slight flexion — this is the starting position. | Push back against the pad by extending your ... | images/flat/machine-back-extension-start.webp | images/flat/machine-back-extension-peak.webp | null |
machine-bicep-curl | Machine Bicep Curl | Maschine Bizeps-Curl | Curl de Bíceps en Máquina | strength | pull | isolation | beginner | bicep_curl_machine | upper_arms | biceps_brachii | brachialis | hypertrophy | arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 5 | false | false | A machine-based bicep curl for isolated arm training. | Sit in the machine and adjust the pad to your arm length. | Grip the handles with an underhand grip. | Curl the handles toward your shoulders. | Lower with control. | Repeat. | images/flat/machine-bicep-curl-start.webp | images/flat/machine-bicep-curl-peak.webp | null |
machine-calf-raise | Machine Calf Raise | Maschine Wadenhebenmaschine | Elevación de Pantorrillas en Máquina | strength | push | isolation | beginner | standing_calf_raise_machine | lower_legs | gastrocnemius|soleus | null | hypertrophy | knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | false | false | A standing machine exercise isolating the calves through a full stretch and rise onto the toes. | Stand in the calf raise machine with the balls of your feet on the platform. | Position the shoulder pads firmly. | Lower your heels below the platform for a full stretch. | Push through the balls of your feet to rise onto your toes. | Squeeze your calves at the top. | Lower with control and repeat. | images/flat/machine-calf-raise-start.webp | images/flat/machine-calf-raise-peak.webp | null |
machine-chest-fly | Machine Chest Fly | Butterfly-Maschine | Aperturas en Máquina | strength | pull | isolation | beginner | chest_fly_machine | chest | pectoralis_major | anterior_deltoid|serratus_anterior | hypertrophy | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | false | false | A chest isolation exercise performed on a machine that arcs the handles together in front of the body. | Sit in the chest fly machine and adjust the seat so the handles align with your chest. | Grip the handles with a slight bend in your elbows. | Bring the handles together in front of your chest in a smooth arc. | Squeeze your pectorals at the point of peak contraction. | Return under control to the starting position wit... | images/flat/machine-chest-fly-start.webp | images/flat/machine-chest-fly-peak.webp | null |
machine-preacher-curl | Machine Preacher Curl | Maschinen-Scottcurl | Curl en Máquina de Predicador | strength | pull | isolation | beginner | preacher_curl_machine | upper_arms | biceps_brachii | brachialis | hypertrophy | arm_day | 5 | false | false | A preacher curl performed on a plate-loaded or selectorized machine, locking the elbows on a pad and providing a fixed strength curve. | Sit at a preacher curl machine and adjust the seat so your armpits sit at the top of the pad. | Place the upper arms flat on the pad and grip the handles. | Start with the arms extended — but not locked — at the bottom. | Curl the handles up by flexing the elbows; squeeze hard at the top. | Lower slowly back to the sta... | images/flat/machine-preacher-curl-start.webp | images/flat/machine-preacher-curl-peak.webp | null |
machine-seated-crunch | Machine Seated Crunch | Bauchmaschine sitzend | Abdominales en Máquina Sentado | strength | push | isolation | beginner | ab_crunch_machine | core | rectus_abdominis | obliques|transverse_abdominis | hypertrophy | lower_back_safe|knee_safe|shoulder_safe|no_axial_load | 5 | false | false | An abdominal isolation exercise performed on a seated machine that flexes the spine against resistance. | Sit in the abdominal crunch machine and grip the handles. | Position the chest pad against your upper body. | Contract your abs to crunch your torso forward and down. | Squeeze at the bottom of the movement. | Return to the starting position with control. | Repeat for the desired number of reps. | images/flat/machine-seated-crunch-start.webp | images/flat/machine-seated-crunch-peak.webp | null |
machine-shoulder-press | Machine Shoulder Press | Maschine Schulterdrücken | Press de Hombros en Máquina | strength | push | compound | beginner | shoulder_press_machine | shoulders | anterior_deltoid|lateral_deltoid | trapezius|triceps_brachii | hypertrophy | push_day|knee_safe|no_axial_load|lower_back_safe | 6 | false | false | A machine-based overhead pressing movement for the shoulders. | Sit in the machine with your back against the pad. | Grip the handles at shoulder level. | Press the handles overhead until arms are fully extended. | Lower with control to the starting position. | Repeat. | images/flat/machine-shoulder-press-start.webp | images/flat/machine-shoulder-press-peak.webp | null |
machine-triceps-extension | Machine Triceps Extension | Trizepsstrecken an der Maschine | Extensión de Tríceps en Máquina | strength | push | isolation | beginner | tricep_extension_machine | upper_arms | triceps_brachii | null | hypertrophy | arm_day|knee_safe|lower_back_safe|no_axial_load|shoulder_safe | 5 | false | false | A seated machine isolation exercise in which the upper arms stay supported on a pad while the elbows extend against two handles, loading the triceps along a fixed path without help from the shoulders or torso. | Sit in the tricep extension machine with your back against the seat pad and your upper arms resting flat on the arm pad in front of your chest. | Take a handle in each hand with your elbows bent and your hands up near shoulder height. | Keeping your upper arms pressed into the pad, extend your elbows to drive the handl... | images/flat/machine-triceps-extension-start.webp | images/flat/machine-triceps-extension-peak.webp | null |
medicine-ball-slam | Medicine Ball Slam | Medizinball-Slam | Golpe con Balón Medicinal | strength | dynamic | compound | beginner | slam_ball | core | rectus_abdominis | gluteus_maximus|latissimus_dorsi|obliques | power|endurance | core | 6 | false | false | An explosive full-body exercise where a soft slam ball is lifted overhead and driven into the floor with maximum force. | Stand with feet shoulder-width apart, holding a slam ball in front of your hips. | Lift the ball overhead by extending the hips and reaching tall. | Forcefully slam the ball into the floor between your feet, crunching through the core. | Catch the ball on the bounce or pick it up from the floor. | Repeat for the recomm... | images/flat/medicine-ball-slam-start.webp | images/flat/medicine-ball-slam-peak.webp | null |
mountain-climbers | Mountain Climbers | Mountain Climbers | Mountain Climbers | cardio | dynamic | compound | beginner | null | core | hip_flexors|rectus_abdominis | obliques|quadriceps | endurance | core|cardio|no_axial_load|lower_back_safe|shoulder_safe|knee_safe | 8 | false | true | A dynamic bodyweight exercise combining core work with cardio. | Start in a high plank position. | Drive one knee toward your chest. | Quickly switch legs, driving the other knee forward. | Continue alternating at a brisk pace. | Repeat. | images/flat/mountain-climbers-start.webp | images/flat/mountain-climbers-peak.webp | null |
mountain-pose | Mountain Pose | Berghaltung | Postura de la Montaña | stretching | static | compound | beginner | null | full_body | erector_spinae | gastrocnemius|quadriceps | mobility | mobility|stretching | 2 | false | true | The basic standing posture: feet grounded, legs active, spine tall and shoulders relaxed. It is the reference alignment every other standing pose is measured against. | Stand with the feet hip-width apart and spread the weight evenly across both feet. | Engage the thighs lightly and let the tailbone drop so the pelvis is neutral. | Stack the ribs over the pelvis and the head over the ribs, arms relaxed by the sides. | Hold the posture for the prescribed time, breathing evenly. | Notic... | null | null | images/flat/mountain-pose-main.webp |
muscle-snatch | Muscle Snatch | Muskel-Reißen | Muscle Snatch | olympic | dynamic | compound | intermediate | barbell | full_body | lateral_deltoid|trapezius | erector_spinae|gluteus_maximus|hamstrings | power|strength | null | 8 | false | false | A snatch variation pulling the barbell overhead without dropping under it, building pulling power and lockout strength. | Stand with feet hip-width apart and grip the bar wide with a hook grip. | Pull the bar explosively from the floor, keeping it close to your body. | Shrug hard and pull the bar overhead without dipping under. | Lock out the bar overhead with straight arms. | Lower the bar under control to the starting position. | Repeat... | images/flat/muscle-snatch-start.webp | images/flat/muscle-snatch-peak.webp | null |
muscle-ups | Muscle Ups | Muscle-Up | Muscle-Ups | strength | pull | compound | advanced | pull_up_bar | back | latissimus_dorsi|triceps_brachii | anterior_deltoid|biceps_brachii|pectoralis_major | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe | 6 | false | false | An advanced bar movement combining an explosive pull-up with a dip transition to finish above the bar. | Hang from a pull-up bar with a false grip. | Pull yourself up explosively toward the bar. | As your chest reaches the bar, rotate your elbows over and transition into a dip. | Press your body up until your arms are fully extended above the bar. | Lower back down with control through the same path. | Repeat for the desi... | images/flat/muscle-ups-start.webp | images/flat/muscle-ups-peak.webp | null |
neck-side-stretch | Neck Side Stretch | Seitliche Nackendehnung | Estiramiento Lateral de Cuello | stretching | static | isolation | beginner | null | back | trapezius | null | mobility | mobility|stretching | 5 | true | true | A gentle stretch that lengthens the upper trapezius and side of the neck by tilting the ear toward the shoulder. | Sit or stand tall with your shoulders relaxed. | Tilt your head so one ear drops toward that shoulder. | Rest that hand lightly over your head for gentle weight. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/neck-side-stretch-main.webp |
negative-pull-ups | Negative Pull Ups | Negative Pull-Ups | Dominadas Negativas | strength | pull | compound | beginner | pull_up_bar | back | latissimus_dorsi | biceps_brachii|forearm_flexors|posterior_deltoid|rhomboids | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A pull-up regression emphasizing the slow lowering phase, building back and grip strength toward a full pull-up. | Use a box or jump to position yourself at the top of a pull-up. | Grip the bar with hands shoulder-width apart. | Hold your chin above the bar briefly. | Lower yourself slowly over 3-5 seconds with control. | Fully extend your arms at the bottom. | Reset and repeat for the desired number of reps. | images/flat/negative-pull-ups-start.webp | images/flat/negative-pull-ups-peak.webp | null |
neutral-grip-pull-ups | Neutral Grip Pull Ups | Klimmzüge im Neutralgriff | Dominadas en Agarre Neutro | strength | pull | compound | intermediate | pull_up_bar | back | latissimus_dorsi | biceps_brachii|brachialis|forearm_flexors|rhomboids | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A pull-up variation on parallel handles with palms facing each other, recruiting the lats with strong brachialis assistance. | Grip parallel bars with palms facing each other. | Hang with your arms fully extended. | Pull yourself up until your chin clears the bar. | Squeeze your lats at the top of the movement. | Lower yourself with control to the starting position. | Repeat for the desired number of reps. | images/flat/neutral-grip-pull-ups-start.webp | images/flat/neutral-grip-pull-ups-peak.webp | null |
nordic-hamstring-curl | Nordic Hamstring Curl | Nordic Hamstring Curl | Curl Nórdico de Isquiotibiales | strength | pull | isolation | advanced | glute_ham_developer | upper_legs | hamstrings | gastrocnemius|gluteus_maximus | hypertrophy | lower_back_safe|knee_safe|shoulder_safe|no_axial_load | 5 | false | false | A knee-flexion exercise lowering the torso forward from a kneeling position, working the hamstrings eccentrically. | Kneel on a pad with your ankles anchored under a fixed support. | Keep your torso upright and your hips extended. | Slowly lower your body forward by resisting with your hamstrings. | Catch yourself with your hands just before hitting the floor. | Push back up and pull yourself to the starting position. | Repeat for th... | images/flat/nordic-hamstring-curl-start.webp | images/flat/nordic-hamstring-curl-peak.webp | null |
ohp | Barbell Overhead Press | Langhantel-Schulterdrücken (OHP) | Press Militar con Barra | strength | push | compound | intermediate | barbell | shoulders | anterior_deltoid|lateral_deltoid | trapezius|triceps_brachii | hypertrophy|strength | push_day|knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 6 | false | false | A compound overhead pressing movement targeting the shoulders and triceps. | Stand with feet shoulder-width apart, bar at collarbone level. | Brace your core and press the bar overhead. | Lock out at the top with the bar over your mid-foot. | Lower the bar back to collarbone height. | Repeat. | images/flat/ohp-start.webp | images/flat/ohp-peak.webp | null |
one-arm-dumbbell-push-press | One-Arm Dumbbell Push Press | Einarmiger Kurzhantel-Push Press | Push Press con Mancuerna a Un Brazo | strength | push | compound | intermediate | dumbbell | shoulders | anterior_deltoid | gluteus_maximus|lateral_deltoid|obliques|quadriceps|triceps_brachii | power|strength|hypertrophy | push_day | 6 | true | false | A unilateral push press using a single dumbbell. Leg drive lets you punch heavier loads overhead than a strict one-arm press, and the asymmetric load forces strong anti-lateral-flexion bracing. | Stand holding a dumbbell at one shoulder, palm facing inward (neutral). | Feet shoulder-width, core braced, free arm out to the side for balance. | Dip by bending the knees slightly, keeping the torso vertical. | Explosively extend the legs and press the dumbbell overhead in one motion. | Lock out overhead, then lower ... | images/flat/one-arm-dumbbell-push-press-start.webp | images/flat/one-arm-dumbbell-push-press-peak.webp | null |
one-arm-dumbbell-swing | One-Arm Dumbbell Swing | Einarmiges Kurzhantel-Swing | Swing con Mancuerna a un Brazo | strength | dynamic | compound | intermediate | dumbbell | full_body | gluteus_maximus|hamstrings | erector_spinae|forearm_flexors|lateral_deltoid | power|endurance | full_body|ballistic | 8 | true | false | This dynamic exercise builds explosive power in the glutes and hamstrings through a powerful hip hinge, engaging the core and shoulders for a full-body workout. | Stand with feet shoulder-width apart, a dumbbell on the floor slightly in front of you. | Hinge at your hips, keeping a flat back, and grasp the dumbbell with one hand. | Hike the dumbbell back between your legs, then explosively drive your hips forward. | Swing the dumbbell up to chest height, keeping your arm relaxed... | images/flat/one-arm-dumbbell-swing-start.webp | images/flat/one-arm-dumbbell-swing-peak.webp | null |
one-arm-kettlebell-bicep-curl | One Arm Kettlebell Bicep Curl | Einarmige Kettlebell-Bizepsbeugung | Curl de Bíceps con Pesa Rusa a Un Brazo | strength | pull | isolation | intermediate | kettlebell | upper_arms | biceps_brachii | brachialis|forearm_flexors | hypertrophy | knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | true | false | A unilateral kettlebell exercise isolating the biceps, with the offset load adding forearm and grip demand. | Stand tall holding a kettlebell in one hand. | Keep your elbow pinned to your side. | Curl the kettlebell toward your shoulder by flexing your bicep. | Squeeze at the top of the movement. | Lower the kettlebell with control. | Complete reps on one side, then switch. | images/flat/one-arm-kettlebell-bicep-curl-start.webp | images/flat/one-arm-kettlebell-bicep-curl-peak.webp | null |
one-arm-kettlebell-bottoms-up-press | One-Arm Kettlebell Bottoms-Up Press | Einarmiges Kettlebell-Bodenaufsatz-Drücken | Press Strict con Pesa Rusa Invertida a Un Brazo | strength | push | compound | advanced | kettlebell | shoulders | anterior_deltoid | forearm_flexors|lateral_deltoid|serratus_anterior|triceps_brachii | strength|rehabilitation | push_day|shoulder_safe | 6 | true | false | A strict overhead press with the kettlebell held upside-down — bell on top, handle at the palm. The inverted load demands heavy grip, perfect shoulder stability, and ruthless bar-path discipline. | Clean a light kettlebell to the rack position, then tilt it so the bell points up and the handle is at the palm. | Grip the handle hard; wrist absolutely straight and vertical. | Brace the core and press the bell straight up without letting it tip. | Lock out overhead with the bell still perfectly upright. | Lower slow... | images/flat/one-arm-kettlebell-bottoms-up-press-start.webp | images/flat/one-arm-kettlebell-bottoms-up-press-peak.webp | null |
one-arm-kettlebell-floor-glute-bridge-press | One Arm Kettlebell Floor Glute Bridge Press | Einarmiges Kettlebell-Bodendrücken mit Glute Bridge | Press en Puente de Glúteos en Suelo con Pesa Rusa a Un Brazo | strength | pull | compound | intermediate | kettlebell | chest | gluteus_maximus|pectoralis_major | anterior_deltoid|hamstrings|triceps_brachii | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | true | false | A combined glute bridge and single-arm floor press, training the glutes and chest in one movement. | Lie on your back with knees bent and feet flat on the floor. | Hold a kettlebell in one hand at your shoulder. | Drive your hips up into a glute bridge. | Press the kettlebell straight up toward the ceiling. | Lower the kettlebell and your hips with control. | Complete reps on one side, then switch. | images/flat/one-arm-kettlebell-floor-glute-bridge-press-start.webp | images/flat/one-arm-kettlebell-floor-glute-bridge-press-peak.webp | null |
one-arm-kettlebell-floor-press | One Arm Kettlebell Floor Press | Einarmiges Kettlebell-Bodendrücken | Press en Suelo con Pesa Rusa a Un Brazo | strength | push | compound | intermediate | kettlebell | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | true | false | A unilateral kettlebell press performed lying on the floor, where the limited range reduces shoulder strain. | Lie flat on the floor with knees bent. | Hold a kettlebell at your shoulder with one hand. | Press the kettlebell straight up until your arm is fully extended. | Lower the kettlebell until your upper arm touches the floor. | Keep your core braced throughout. | Complete reps on one side, then switch. | images/flat/one-arm-kettlebell-floor-press-start.webp | images/flat/one-arm-kettlebell-floor-press-peak.webp | null |
one-arm-kettlebell-front-squat | One Arm Kettlebell Front Squat | Einarmige Kettlebell-Kniebeuge vorne | Sentadilla Frontal con Pesa Rusa a Un Brazo | strength | push | compound | intermediate | kettlebell | upper_legs | gluteus_maximus|quadriceps | erector_spinae|hamstrings|obliques | hypertrophy|strength | lower_back_safe|shoulder_safe|no_axial_load|knee_safe | 6 | true | false | A unilateral front squat with one kettlebell racked at the shoulder, challenging the legs and core against the offset load. | Hold a kettlebell in the racked position at one shoulder. | Stand with feet shoulder-width apart. | Squat down by bending your knees and hips. | Keep your chest up and torso upright throughout. | Drive through your heels to stand back up. | Complete reps on one side, then switch. | images/flat/one-arm-kettlebell-front-squat-start.webp | images/flat/one-arm-kettlebell-front-squat-peak.webp | null |
one-arm-kettlebell-push-press | One Arm Kettlebell Push Press | Einarmiger Kettlebell-Push Press | Push Press con Pesa Rusa a Un Brazo | strength | push | compound | intermediate | kettlebell | shoulders | anterior_deltoid | gluteus_maximus|quadriceps|trapezius|triceps_brachii | hypertrophy|strength | knee_safe | 6 | true | false | An explosive single-arm overhead press using leg drive to launch the kettlebell, allowing heavier loads than a strict press. | Hold a kettlebell in the racked position at one shoulder. | Stand with feet shoulder-width apart. | Dip by bending your knees slightly. | Drive explosively through your legs and press the kettlebell overhead. | Lock out your arm at the top. | Lower the kettlebell to your shoulder with control. | Complete reps on one si... | images/flat/one-arm-kettlebell-push-press-start.webp | images/flat/one-arm-kettlebell-push-press-peak.webp | null |
one-arm-kettlebell-row | One Arm Kettlebell Row | Einarmiges Kettlebell-Rudern | Remo con Pesa Rusa a Un Brazo | strength | pull | compound | intermediate | kettlebell | back | latissimus_dorsi|rhomboids | biceps_brachii|posterior_deltoid|trapezius | hypertrophy|strength | knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 6 | true | false | A unilateral rowing exercise with bench support, building the lats and mid-back one side at a time. | Place one hand and knee on a bench for support. | Hold a kettlebell in the opposite hand with your arm extended. | Pull the kettlebell toward your hip by driving your elbow back. | Squeeze your back at the top of the movement. | Lower the kettlebell with control. | Complete reps on one side, then switch. | images/flat/one-arm-kettlebell-row-start.webp | images/flat/one-arm-kettlebell-row-peak.webp | null |
one-arm-kettlebell-shoulder-press | One Arm Kettlebell Shoulder Press | Einarmiges Kettlebell-Schulterdrücken | Press de Hombro con Pesa Rusa a Un Brazo | strength | push | compound | intermediate | kettlebell | shoulders | anterior_deltoid|lateral_deltoid | obliques|trapezius|triceps_brachii | hypertrophy|strength | knee_safe|lower_back_safe|no_axial_load | 6 | true | false | A strict single-arm overhead press from the rack position, training the shoulders while the core resists side-bending. | Hold a kettlebell in the racked position at one shoulder. | Stand tall with feet hip-width apart. | Press the kettlebell straight overhead until your arm is locked out. | Keep your core tight throughout. | Lower the kettlebell back to the rack position with control. | Complete reps on one side, then switch. | images/flat/one-arm-kettlebell-shoulder-press-start.webp | images/flat/one-arm-kettlebell-shoulder-press-peak.webp | null |
one-arm-kettlebell-swing | One Arm Kettlebell Swing | Einarmiger Kettlebell-Swing | Swing con Pesa Rusa a Un Brazo | strength | dynamic | compound | intermediate | kettlebell | full_body | gluteus_maximus|hamstrings | anterior_deltoid|erector_spinae|obliques | hypertrophy|strength | shoulder_safe|knee_safe | 8 | true | false | A single-arm variation of the kettlebell swing, adding grip and anti-rotation demands to the explosive hip hinge. | Stand with feet shoulder-width apart and a kettlebell on the floor in front of you. | Hinge at the hips and grip the kettlebell with one hand. | Hike the kettlebell back between your legs. | Drive your hips forward to swing the kettlebell to chest height. | Let gravity bring the kettlebell back between your legs. | Com... | images/flat/one-arm-kettlebell-swing-start.webp | images/flat/one-arm-kettlebell-swing-peak.webp | null |
one-arm-kettlebell-tricep-kickback | One-Arm Kettlebell Tricep Kickback | Einarmiger Kettlebell-Trizeps-Kickback | Extensión de Tríceps a Un Brazo con Pesa Rusa | strength | push | isolation | beginner | kettlebell | upper_arms | triceps_brachii | posterior_deltoid | hypertrophy | arm_day|push_day | 5 | true | false | A unilateral tricep isolation done with a kettlebell instead of a dumbbell. Hinge over, pin the upper arm to the side parallel to the floor, and extend the elbow back. The offset bell mass adds rotational tension at the bottom of every rep. | Hinge forward at the hips with a flat back, knees softly bent. | Hold a kettlebell by the handle in one hand, palm facing the body. | Pin the upper arm to the side so it is parallel to the floor; the forearm hangs straight down. | Extend the elbow back to straighten the arm fully behind you, keeping the upper arm motio... | images/flat/one-arm-kettlebell-tricep-kickback-start.webp | images/flat/one-arm-kettlebell-tricep-kickback-peak.webp | null |
one-arm-landmine-press | One-Arm Landmine Press | Einarmiger Landmine Press | Press Landmine con Un Brazo | strength | push | compound | intermediate | barbell | shoulders | anterior_deltoid|pectoralis_major | obliques|serratus_anterior|triceps_brachii | hypertrophy|strength | shoulder_focus|push_day | 6 | true | false | A unilateral overhead press variation using a landmine setup that follows a natural arc, reducing shoulder impingement risk while building pressing strength. | Anchor one end of a barbell in a landmine attachment and load the free end. | Kneel on one knee or stand and grip the sleeve end at shoulder height with one hand. | Press the bar upward and forward along its arc until the arm is fully extended. | Lower the bar back to shoulder height under control. | Complete all reps ... | images/flat/one-arm-landmine-press-start.webp | images/flat/one-arm-landmine-press-peak.webp | null |
one-arm-lat-pulldown | One-Arm Lat Pulldown | Einarmiges Lat-Pulldown | Jalón al Pecho con Un Brazo | strength | pull | compound | intermediate | cable | back | latissimus_dorsi | biceps_brachii|posterior_deltoid|rhomboids | hypertrophy | pull_day|back_focus | 6 | true | false | A unilateral cable pulldown that targets the latissimus dorsi with a single-arm handle, allowing a greater range of motion and bilateral strength imbalances to be addressed. | Attach a single-handle to the cable pulldown station and sit with your thighs secured under the pad. | Reach up and grasp the handle with one hand, arm fully extended. | Pull the handle down toward your shoulder, driving your elbow toward your hip. | Pause briefly at full contraction, then return to the starting positi... | images/flat/one-arm-lat-pulldown-start.webp | images/flat/one-arm-lat-pulldown-peak.webp | null |
one-arm-single-leg-dumbbell-romanian-deadlift | One-Arm Single-Leg Dumbbell Romanian Deadlift | Einarmiges einbeiniges Kurzhantel-Romanian Deadlift | Peso Muerto Rumano a Una Pierna con Mancuerna a Un Brazo | strength | pull | compound | advanced | dumbbell | upper_legs | gluteus_maximus|hamstrings | erector_spinae|forearm_flexors|gluteus_medius|obliques | hypertrophy|strength | leg_day|core | 6 | true | false | A single-leg RDL holding a dumbbell in one hand — usually the hand opposite the working leg (contralateral). Loads the hamstrings and glutes of the standing leg while demanding heavy anti-rotation from the core. | Stand on one leg holding a dumbbell in the opposite hand. | Free arm out to the side for balance, free leg hovering just off the floor. | Hinge at the standing hip, pushing it back while the free leg extends behind to counterbalance. | Keep the hips square to the floor — do not open them to the side. | Lower the dumbbe... | images/flat/one-arm-single-leg-dumbbell-romanian-deadlift-start.webp | images/flat/one-arm-single-leg-dumbbell-romanian-deadlift-peak.webp | null |
one-arm-single-leg-kettlebell-romanian-deadlift | One-Arm Single-Leg Kettlebell Romanian Deadlift | Einarmiges einbeiniges Kettlebell-Romanian Deadlift | Peso Muerto Rumano a Una Pierna con Pesa Rusa a Un Brazo | strength | pull | compound | advanced | kettlebell | upper_legs | gluteus_maximus|hamstrings | erector_spinae|forearm_flexors|gluteus_medius|obliques | hypertrophy|strength | leg_day|core | 6 | true | false | The kettlebell version of the one-arm single-leg RDL. The offset mass of the kettlebell and the lower hanging centre make this a subtly different challenge to the dumbbell variant — excellent for posterior-chain strength and balance under asymmetric load. | Stand on one leg holding a kettlebell in the opposite hand by the handle. | Free arm out to the side for balance, free leg hovering behind. | Hinge at the standing hip, pushing it back while the free leg extends to counterbalance. | Keep hips square to the floor; the kettlebell tracks straight down the shin. | Feel a d... | images/flat/one-arm-single-leg-kettlebell-romanian-deadlift-start.webp | images/flat/one-arm-single-leg-kettlebell-romanian-deadlift-peak.webp | null |
overhead-squat | Overhead Squat | Überkopf-Kniebeuge | Sentadilla con Barra en Alto | strength | push | compound | intermediate | barbell | upper_legs | gluteus_maximus|quadriceps | erector_spinae|lateral_deltoid|trapezius | hypertrophy|strength | null | 6 | false | false | A squat with a barbell locked out overhead in a wide snatch grip, demanding mobility, stability, and a strong core. | Hold a barbell overhead with a wide snatch grip and arms locked out. | Stand with feet slightly wider than shoulder-width. | Squat down by pushing your hips back and bending your knees. | Keep the bar directly over the middle of your feet. | Drive through your heels to stand back up. | Repeat for the desired number of ... | images/flat/overhead-squat-start.webp | images/flat/overhead-squat-peak.webp | null |
overhead-tricep-extension | Overhead Tricep Extension | Überkopf-Trizepsstreckung | Extensión de Tríceps por Encima de la Cabeza | strength | push | isolation | beginner | dumbbell | upper_arms | triceps_brachii | null | hypertrophy | arm_day|knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 5 | false | false | An isolation exercise for the triceps emphasizing the long head. | Stand or sit holding a dumbbell overhead with both hands. | Lower the dumbbell behind your head by bending your elbows. | Extend your arms back to the starting position. | Keep your elbows close to your head throughout. | Repeat. | images/flat/overhead-tricep-extension-start.webp | images/flat/overhead-tricep-extension-peak.webp | null |
overhead-triceps-stretch | Overhead Triceps Stretch | Trizeps-Dehnung über Kopf | Estiramiento de Tríceps sobre la Cabeza | stretching | static | isolation | beginner | null | upper_arms | triceps_brachii | latissimus_dorsi | mobility | mobility|stretching | 5 | true | true | A standing stretch that lengthens the triceps and lat by reaching the hand down the upper back. | Raise one arm overhead and bend the elbow. | Let your hand drop down behind your head. | Use the other hand to press the bent elbow back. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/overhead-triceps-stretch-main.webp |
pause-deadlift | Pause Deadlift | Deadlift mit Pause | Peso Muerto con Pausa | strength | pull | compound | advanced | barbell | back | erector_spinae|gluteus_maximus|hamstrings | quadriceps|trapezius | strength|power | powerlifting|shoulder_safe|knee_safe | 6 | false | false | A deadlift variation with a deliberate pause just below the knees to build strength off the floor. | Set up for a conventional deadlift. | Pull the bar off the floor and pause when it passes your knees. | Hold for 2–3 seconds, then complete the lift. | Lower under control. | Repeat. | images/flat/deadlift-start.webp | images/flat/deadlift-peak.webp | null |
pause-pull-up | Pause Pull-Up | Klimmzug mit Pause | Dominada con Pausa | strength | pull | compound | advanced | pull_up_bar | back | latissimus_dorsi | biceps_brachii|posterior_deltoid|rhomboids|trapezius | hypertrophy|strength | calisthenics|pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A pull-up variation that adds a brief isometric hold at the top of the movement, with the chin over the bar, before lowering back down. | Hang from a pull-up bar with an overhand grip, arms fully extended. | Pull yourself up until your chin clears the bar. | Pause and hold that top position for a moment. | Lower yourself back down under control to a full hang. | Repeat for the desired number of reps. | images/flat/pause-pull-up-start.webp | images/flat/pause-pull-up-peak.webp | null |
pause-squat | Pause Squat | Kniebeuge mit Pause | Sentadilla con Pausa | strength | push | compound | intermediate | barbell | upper_legs | gluteus_maximus|quadriceps | erector_spinae|gluteus_medius|hamstrings | hypertrophy|strength | knee_safe | 6 | false | false | A barbell squat variation with a deliberate pause at the bottom, eliminating the stretch reflex to build strength from a dead stop. | Unrack a barbell and rest it across your upper back. | Stand with feet shoulder-width apart. | Squat down until your thighs are parallel to the floor. | Hold the bottom position for 2-3 seconds. | Drive through your heels to stand back up. | Repeat for the desired number of reps. | images/flat/pause-squat-start.webp | images/flat/pause-squat-peak.webp | null |
paused-bench-press | Paused Bench Press | Bankdrücken mit Pause | Press de Banca con Pausa | strength | push | compound | advanced | barbell | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | A bench press variation pausing the bar on the chest, removing momentum to build strict pressing strength. | Lie on a flat bench and grip the barbell slightly wider than shoulder-width. | Unrack the bar and lower it to your chest. | Pause on your chest for 1-2 seconds. | Press the bar back up until your arms are fully extended. | Control the descent on every rep. | Repeat for the desired number of reps. | images/flat/paused-bench-press-start.webp | images/flat/paused-bench-press-peak.webp | null |
paused-incline-bench-press | Paused Incline Bench Press | Schrägbankdrücken mit Pause | Press Inclinado con Pausa | strength | push | compound | advanced | barbell | chest | anterior_deltoid|pectoralis_major | triceps_brachii | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | An incline bench press with a pause on the upper chest, emphasizing strict control and upper-pec strength. | Lie on an incline bench and grip the barbell slightly wider than shoulder-width. | Unrack the bar and lower it to your upper chest. | Pause on your chest for 1-2 seconds. | Press the bar back up until your arms are fully extended. | Keep your shoulder blades retracted throughout. | Repeat for the desired number of reps... | images/flat/paused-incline-bench-press-start.webp | images/flat/paused-incline-bench-press-peak.webp | null |
paused-ohp | Paused Overhead Press | Pausiertes Überkopfdrücken | Press militar con pausa | strength | push | compound | advanced | barbell | shoulders | anterior_deltoid|lateral_deltoid | trapezius|triceps_brachii | hypertrophy|strength | push_day|knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 6 | false | false | An overhead press variation that pauses the bar at the shoulders, removing momentum to build strict pressing strength and overhead stability. | Set up with a barbell racked at shoulder height, feet shoulder-width apart, and the core braced. | Press the bar straight overhead until the elbows are fully locked out. | Lower the bar under control back down to the front of the shoulders. | Hold a full one-second pause at the shoulders, keeping tension and eliminatin... | images/flat/ohp-start.webp | images/flat/ohp-peak.webp | null |
pec-deck | Pec Deck | Pec Deck | Pec Deck | strength | push | isolation | beginner | pec_deck | chest | pectoralis_major | anterior_deltoid|serratus_anterior | hypertrophy | push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | false | false | A chest isolation machine with fixed elbow pads that targets the pectorals through horizontal adduction. | Sit in the pec deck machine and place your forearms against the pads. | Adjust the seat so pads align with mid-chest height. | Squeeze the pads together in front of your chest. | Hold the contraction briefly at the center. | Return under control to the starting position. | Repeat for the desired number of reps. | images/flat/pec-deck-start.webp | images/flat/pec-deck-peak.webp | null |
pendlay-row | Pendlay Row | Pendlay-Rudern | Remo Pendlay | strength | pull | compound | intermediate | barbell | back | latissimus_dorsi|rhomboids|trapezius | biceps_brachii|erector_spinae|posterior_deltoid | hypertrophy|strength | knee_safe|shoulder_safe | 6 | false | false | A strict barbell row performed from a dead stop on the floor between reps, torso parallel to the ground. Popularized by coach Glenn Pendlay. | Load a barbell and set it on the floor. | Hinge at the hips until your torso is parallel to the ground, knees slightly bent. | Grip the bar slightly wider than shoulder-width with an overhand grip. | Explosively pull the bar to your lower chest. | Lower the bar back to the floor under control and pause before the next ... | images/flat/pendlay-row-start.webp | images/flat/pendlay-row-peak.webp | null |
pigeon-stretch | Pigeon Stretch | Tauben-Dehnung | Estiramiento de la Paloma | stretching | static | compound | beginner | null | upper_legs | gluteus_maximus | gluteus_medius|hip_flexors | mobility | mobility|stretching | 5 | true | true | A seated floor stretch that targets the glutes and outer hip with the front shin folded across the body. | From all fours, bring one knee forward and lay the shin across in front. | Extend the other leg straight back, top of the foot down. | Sink your hips toward the floor and keep them square. | Hold for 20 to 30 seconds, breathing steadily. | Switch sides and repeat. | null | null | images/flat/pigeon-stretch-main.webp |
pike-push-ups | Pike Push Ups | Pike Push-Ups | Flexiones en Pica | strength | push | compound | intermediate | null | shoulders | anterior_deltoid|lateral_deltoid | trapezius|triceps_brachii | hypertrophy|strength | knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 5 | false | true | A push-up performed with hips high in a pike position, pressing at a steep angle to load the shoulders. | Start in a downward dog position with hips high and hands shoulder-width apart. | Walk your feet closer to your hands. | Bend your elbows and lower your head toward the floor. | Keep your hips high throughout. | Press back up until your arms are fully extended. | Repeat for the desired number of reps. | images/flat/pike-push-ups-start.webp | images/flat/pike-push-ups-peak.webp | null |
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