Exercise library
Clear, no-nonsense guides to the lifts that matter — how to do each one, the muscles it works, the form faults to avoid, and how to fit it into a programme. Grouped by movement pattern.
Legs — squat, hinge & single-leg
The big lower-body lifts: squats, hip hinges and single-leg work that drive most of your strength and muscle.
- Back squat
The classic barbell squat — a cornerstone lower-body strength lift.
- Bulgarian split squat
A single-leg squat that builds the quads and glutes and exposes imbalances.
- Conventional deadlift
A full-body pull from the floor — one of the best total strength builders.
- Front squat
A squat with the bar on the front of the shoulders — quad-focused and upright.
- Hip thrust
A hip-extension movement that loads the glutes directly.
- Romanian deadlift
A hip-hinge that targets the hamstrings and glutes through the stretch.
Push — chest, shoulders & triceps
Horizontal and vertical pressing: the movements that build the chest, shoulders and triceps.
- Bench press
The benchmark horizontal press for chest, shoulders and triceps.
- Incline bench press
A bench press on an incline that emphasises the upper chest and shoulders.
- Overhead press
A standing vertical press that builds strong, capable shoulders.
Pull — back & biceps
Horizontal and vertical pulling: the movements that build a strong back and biceps.
- Barbell row
A hinged horizontal pull that builds a thick, strong back.
- Dumbbell curl
The classic isolation exercise for the biceps.
- Lat pulldown
A cable vertical pull — the scalable stand-in for the pull-up.
- Pull-up
A bodyweight vertical pull and a benchmark of relative upper-body strength.