Exercise Tutorials

A complete guide to strength and conditioning movements, organized by category. Each exercise includes a description, image and quick cues for proper form.

Push-Up

A timeless upper-body strength builder that works the chest, shoulders, and triceps while reinforcing core stability.

Quick Cues:

• Keep body in a straight line.
• Lower chest under control.
• Push the floor away explosively.

Air Squat

The foundation of lower-body strength. Squats strengthen the quads, glutes, and hamstrings while teaching posture, balance, and mobility.

Quick Cues:

• Sit hips back and down.
• Keep chest tall.
• Knees track with toes.

Pull-Up

A fundamental pulling exercise that builds a strong back, shoulders, and grip. Scalable with bands or machines.

Quick Cues:

• Start from a dead hang.
• Lead with your back, not arms.
• Chin clears the bar each rep.

Sit-Up

Strengthens abdominals and hip flexors, improving core endurance.

Quick Cues:

• Control the descent.
• Avoid pulling on your neck.
• Keep feet anchored.

Plank

An isometric core hold that develops stability in abs, glutes, and shoulders.

Quick Cues:

• Elbows under shoulders.
• Brace abs, squeeze glutes.
• Keep hips level.

Goblet Squat

A squat performed with a dumbbell or kettlebell held at the chest. Builds strength while reinforcing upright posture.

Media:

• GIF: goblet-squat-demo.gif
• Analytical Model: goblet-squat-muscles.svg

Quick Cues:

• Hold weight tight to chest.
• Elbows inside knees at bottom.
• Keep chest tall.

Step-Ups

Unilateral leg exercise that builds balance, coordination, and lower-body strength.

Media:

• GIF: step-up-demo.gif
• Analytical Model: step-up-muscles.svg

Quick Cues:

• Drive through front heel.
• Avoid pushing off back leg.
• Control the descent.

Lunges (Walking, Split, Bulgarian)

Strengthens quads, glutes, and hamstrings while challenging balance and stability.

Media:

• GIF: lunge-demo.gif
• Analytical Model: lunge-muscles.svg

Quick Cues:

• Step long enough to keep front knee over ankle.
• Drop back knee straight down.
• Stay tall through torso.

Hip Thrust / Glute Bridge

Posterior chain exercise targeting glutes and hamstrings. Essential for speed and power.

Media:

• GIF: hip-thrust-demo.gif
• Analytical Model: hip-thrust-muscles.svg

Quick Cues:

• Drive through heels.
• Squeeze glutes at top.
• Avoid arching lower back.

Romanian Deadlift (RDL)

A hip-hinge that develops hamstrings, glutes, and spinal erectors.

Media:

• GIF: rdl-demo.gif
• Analytical Model: rdl-muscles.svg

Quick Cues:

• Soft bend in knees.
• Push hips back, not down.
• Keep bar close to body.

Sumo Deadlift / Sumo to Goblet Squat

A wide-stance deadlift variation emphasizing inner thighs, glutes, and back.

Media:

• GIF: sumo-deadlift-demo.gif
• Analytical Model: sumo-deadlift-muscles.svg

Quick Cues:

• Toes out, wide stance.
• Drive knees out.
• Keep chest lifted.

Calf Raises (Standing, Seated, Single-Leg)

Simple but effective movement for calf strength and ankle stability.

Media:

• GIF: calf-raise-demo.gif
• Analytical Model: calf-raise-muscles.svg

Quick Cues:

• Full range of motion (heels drop, rise high).
• Pause at top.
• Control on the way down.

Leg Press

Machine-based compound lift targeting quads, hamstrings, and glutes with stability support.

Media:

• GIF: leg-press-demo.gif
• Analytical Model: leg-press-muscles.svg

Quick Cues:

• Feet shoulder-width on platform.
• Lower under control.
• Don’t lock knees at top.

Leg Curl (Machine / Lying)

Isolation exercise for hamstrings.

Media:

• GIF: leg-curl-demo.gif
• Analytical Model: leg-curl-muscles.svg

Quick Cues:

• Don’t arch lower back.
• Control both up and down.
• Keep hips pressed to pad.

Bench Press (Flat, Incline, Close-Grip, Floor Press)

Classic compound lift for chest, triceps, and shoulders. Variations shift emphasis.

Media:

• GIF: bench-press-demo.gif
• Analytical Model: bench-press-muscles.svg

Quick Cues:

• Feet flat, back tight.
• Bar to mid-chest.
• Elbows ~45° from torso.

Shoulder Press (Seated, Standing, Arnold, Scott, Push Press, Windmill)

Overhead pressing builds delts, triceps, and stability. Variations emphasize different heads of the shoulder.

Media:

• GIF: shoulder-press-demo.gif
• Analytical Model: shoulder-press-muscles.svg

Quick Cues:

• Brace core.
• Press straight up, not forward.
• Don’t flare ribs.

Dips (Triceps or Chest Focus)

Bodyweight pressing variation targeting chest, shoulders, and triceps.

Media:

• GIF: dip-demo.gif
• Analytical Model: dip-muscles.svg

Quick Cues:

• Keep elbows close for triceps focus.
• Lean forward for chest focus.
• Don’t let shoulders shrug.

Fly Variations (Underhand, Around the World)

Isolation movement for chest development.

Media:

• GIF: fly-demo.gif
• Analytical Model: fly-muscles.svg

Quick Cues:

• Slight bend in elbows.
• Open arms wide, squeeze together.
• Control both directions.

Row Variations (Bent-Over, Prone, Single-Arm, High/Low Incline, Commando)

Rows strengthen lats, rhomboids, traps, and biceps. Angles emphasize different areas.

Media:

• GIF: row-demo.gif
• Analytical Model: row-muscles.svg

Quick Cues:

• Keep back flat.
• Pull elbows toward hips.
• Squeeze shoulder blades.

Pull-Over

Targets chest and lats with a unique stretch and contraction.

Media:

• GIF: pull-over-demo.gif
• Analytical Model: pull-over-muscles.svg

Quick Cues:

• Keep arms slightly bent.
• Lower until biceps align with ears.
• Drive back to start with lats/chest.

Shrugs

Isolation exercise for trapezius.

Media:

• GIF: shrug-demo.gif
• Analytical Model: shrug-muscles.svg

Quick Cues:

• Elevate shoulders straight up.
• Hold squeeze at top.
• Don’t roll shoulders.

Roll Outs / Ab Wheel

Dynamic core extension strengthening abs and lats.

Media:

• GIF: ab-rollout-demo.gif
• Analytical Model: ab-rollout-muscles.svg

Quick Cues:

• Start from knees.
• Keep hips tucked.
• Don’t let lower back arch.

Russian Twists

Rotational ab movement targeting obliques.

Media:

• GIF: russian-twist-demo.gif
• Analytical Model: russian-twist-muscles.svg

Quick Cues:

• Rotate torso, not just arms.
• Keep feet controlled.
• Touch floor lightly each side.

Side Plank

Strengthens obliques and hip stabilizers.

Media:

• GIF: side-plank-demo.gif
• Analytical Model: side-plank-muscles.svg

Quick Cues:

• Elbow under shoulder.
• Lift hips high.
• Keep body straight.

Hanging Knee / Leg Raise

Core exercise emphasizing lower abs and hip flexors.

Media:

• GIF: leg-raise-demo.gif
• Analytical Model: leg-raise-muscles.svg

Quick Cues:

• Avoid swinging.
• Brace abs before lifting.
• Controlled descent.

Windshield Wipers

Advanced rotational core movement.

Media:

• GIF: windshield-wiper-demo.gif
• Analytical Model: windshield-wiper-muscles.svg

Quick Cues:

• Keep core braced.
• Lower slowly side to side.
• Don’t let shoulders lift.

Supermans

Prone extension strengthening lower back, glutes, and shoulders.

Media:

• GIF: superman-demo.gif
• Analytical Model: superman-muscles.svg

Quick Cues:

• Raise arms and legs together.
• Pause at top.
• Don’t jerk movement.

Box Jumps

Explosive plyometric move for lower-body power.

Media:

• GIF: box-jump-demo.gif
• Analytical Model: box-jump-muscles.svg

Quick Cues:

• Land softly, knees bent.
• Fully extend on takeoff.
• Step down to protect joints.

Kettlebell Swings

Explosive hip hinge developing posterior chain and conditioning.

Media:

• GIF: kb-swing-demo.gif
• Analytical Model: kb-swing-muscles.svg

Quick Cues:

• Drive hips forward.
• Don’t squat the movement.
• Keep arms relaxed.

Battle Ropes

Dynamic conditioning tool for arms, shoulders, and core endurance.

Media:

• GIF: battle-rope-demo.gif
• Analytical Model: battle-rope-muscles.svg

Quick Cues:

• Keep core braced.
• Drive waves from hips.
• Maintain rhythm.

Sled Push/Pull

Strength and conditioning exercise for legs, hips, and core.

Media:

• GIF: sled-demo.gif
• Analytical Model: sled-muscles.svg

Quick Cues:

• Drive through legs.
• Keep torso leaned forward.
• Small, powerful steps.

Farmer’s Carry / Walks

Loaded carry that strengthens grip, core, and posture.

Media:

• GIF: farmer-carry-demo.gif
• Analytical Model: farmer-carry-muscles.svg

Quick Cues:

• Stand tall, shoulders back.
• Short, controlled steps.
• Don’t let weights drift out.

Medicine Ball Slams

Full-body power exercise emphasizing explosive core extension and flexion.

Media:

• GIF: med-ball-slam-demo.gif
• Analytical Model: med-ball-slam-muscles.svg

Quick Cues:

• Use hips and core, not just arms.
• Slam ball straight down.
• Reset quickly.

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