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
Sled Single-Leg Hack Squat
Machine-supported unilateral hack squat for quadriceps-focused strength and side-to-side control.
Sled Vertical Leg Press
Supine vertical leg press with the platform moving directly above the body for loaded knee and hip extension.
Sledgehammer Swings
Rotational sledgehammer tire strike developing full-body power, grip, trunk control, and conditioning.
Sleeper Stretch
Controlled flexibility drill to improve comfortable range of motion.
Slide Jump Shot
Basketball drill combining a lateral defensive slide, balanced gather, and vertical jump-shot action.
Slider Eccentric Hamstring Curl
Bridge-position hamstring curl emphasizing a slow heel slide away from the hips and an unloaded reset.
Sliding Floor Pulldown on Towel
Kneeling bodyweight pulldown using towels on a smooth floor to train the lats and trunk together.
Slow Jog
Easy continuous jog used for aerobic conditioning, warm-up, or low-intensity recovery work.
Smith Bent Over Narrow Pronated Grip Row
Horizontal pulling drill that develops back strength and scapular control using a Smith machine, with emphasis on the latissimus muscles, upper back and biceps.
Smith Bent Over Narrow Supinated Grip Row
Horizontal pulling drill that develops back strength and scapular control using a Smith machine, with emphasis on the latissimus muscles, upper back and biceps.
Smith Calf Raise
Standing Smith calf raise emphasizing a full stretch and hard ankle lockout.
Smith Decline Bench Press
Horizontal pressing drill that develops chest, shoulder, and triceps strength using a Smith machine, with emphasis on the chest, triceps and shoulders.
Smith Drag Curl
Smith-machine drag curl with the elbows traveling behind the torso as the bar stays close to the body.
Smith Incline Bench Press
Horizontal pressing drill that develops chest, shoulder, and triceps strength using a Smith machine, with emphasis on the chest, triceps and shoulders.
Smith Machine B-Stance Deadlift
Staggered-stance Smith-machine hip hinge loading the front-leg hamstrings and glutes while the rear foot provides light support.
Smith Machine Back Squat (Glute Dominant)
Smith-machine back squat with the feet set slightly forward to emphasize hip extension and the glutes.
Smith Machine Back Squat Quad Dominant
Smith-machine back squat with the feet under the bar and a tall torso to emphasize knee flexion and the quadriceps.
Smith Machine Behind the Back Shrug
Behind-the-back Smith-machine shrug isolating controlled scapular elevation for the upper trapezius.
Smith Machine Bench Press Throw
Explosive Smith-machine bench press using safeties and a controlled re-catch for upper-body power.
Smith Machine Bent Over Row
Smith-machine bent-over row training the lats and upper back while the trunk holds a stable hip hinge.
Smith Machine Bicep Curl
Strict Smith-machine biceps curl keeping the upper arms nearly still while the guided bar moves vertically.
Smith Machine Bulgarian Split Squat
Rear-foot-elevated unilateral Smith squat loading the front-leg quadriceps and glutes with guided external resistance.
Smith Machine Curtsy Lunge
Single-leg lower-body drill building leg strength, balance, and control.
Smith Machine Figure Four Squat
Unilateral Smith-machine figure-four squat combining loaded hip flexion with substantial balance and knee-control demand.