Exercise library
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Browse 2,506 exercises by muscle, equipment, experience or goal. Every profile includes practical instructions and coaching guidance.
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2,506 exercises
Kick Sit
Ground-based locomotion drill for shoulder stability and trunk coordination.
Kick Through Push-up
Horizontal pressing drill that develops chest, shoulder, and triceps strength using bodyweight, with emphasis on the core, chest, triceps and shoulders.
Kipping Muscle Up
Kipping ring muscle-up combining a hollow-arch swing, explosive pull, transition, and dip support.
Kipping Pull Up
Kipping bar pull-up using a controlled hollow-to-arch swing and hip drive to clear the chin.
Knee Circles
Mobility drill for practicing joint range with smooth control.
Knee Jump
Plyometric lower-body drill developing power, rhythm, and landing control.
Knee Jump to Vertical Jump
Two-stage plyometric combining a kneeling jump to the feet with an immediate vertical jump.
Knee Push-Up
Kneeling push-up regression for chest, triceps, shoulder, and trunk strength.
Knee to Chest Hug
Standing knee-to-chest mobility drill for glute and posterior-hip range with balance control.
Kneeling 3-Way Ab-Wheel Rollout
Anti-extension rollout drill challenging the abs through a long lever.
Kneeling Arm Drill
Half-kneeling sprint arm-action drill for compact elbow drive, rhythm, and trunk posture.
Kneeling Assisted Sliding Chin-up
Low-bar chin-up regression using sliding knees to assist the vertical pull.
Kneeling Back Rotation
Dynamic tall-kneeling trunk rotation performed while the pelvis remains square.
Kneeling Back Rotation Stretch
Mobility drill that develops comfortable range of motion and positional control using bodyweight, with emphasis on the lower back.
Kneeling Bodyweight Row
Kneeling inverted-row regression using a low racked bar and shortened body lever.
Kneeling Forearm Stretch
Controlled flexibility drill to improve comfortable range of motion.
Kneeling Glute Press
Bodyweight hip-extension drill that isolates the glutes while the trunk and pelvis stay controlled.
Kneeling Jump Squat
Advanced barbell-loaded jump from tall kneeling to a balanced squat landing.
Kneeling Jump to Box Jump
Two-stage plyometric combining a kneeling jump to the feet with an immediate box jump.
Kneeling Jump to Broad Jump
Two-stage plyometric combining a kneeling jump to the feet with an immediate broad jump.
Kneeling Lat Pulldown
Tall-kneeling cable pulldown for lat and upper-back strength without thigh-pad support.
Kneeling Lat Stretch on Bench
Mobility drill that develops comfortable range of motion and positional control using bodyweight, with emphasis on the latissimus muscles.
Kneeling Lean Back Stretch
Tall-kneeling backward lean for controlled quadriceps and front-of-hip length.
Kneeling One Arm Cross Body Stretch
Mobility drill that develops comfortable range of motion and positional control using bodyweight, with emphasis on the shoulders.