Every exercise: 288 movements and how to do them

Set up. Set up in a push-up position with your hands much wider than your shoulders, fingers turned slightly out.

1. Shift your weight toward one hand and bend that elbow, keeping the other arm nearly straight.
2. Lower your chest toward the bent arm's hand.
3. Push back up to the middle.
4. Alternate sides or finish all reps on one side first.

Form cues

• Keep the body rigid.
• Let the straight arm assist, not do the work.
• Keep the hips level.

Common mistakes

• Twisting the hips toward the working side.
• Bending both arms so it becomes a wide push-up.

Set up. Choose an assistance weight, kneel or stand on the platform and grip the dip handles with straight arms.

1. Bend your elbows and lower your body under control.
2. Go down until your upper arms are about parallel to the floor or as deep as your shoulders allow.
3. Press back up to straight arms.

Form cues

• More assistance weight makes it easier.
• Keep the shoulders down.
• Lean slightly forward.

Common mistakes

• Going deeper than the shoulders tolerate.
• Bouncing out of the bottom.

Set up. Lie on a flat bench with your eyes under the bar and your feet flat on the floor. Grip the bar a little wider than shoulder width and squeeze your shoulder blades together and down.

1. Lift the bar out of the rack and hold it over your shoulders with straight arms.
2. Lower it under control to your lower chest, elbows angled out at roughly forty-five degrees from your body.
3. Touch the chest lightly without bouncing.
4. Press the bar back up and slightly back until it sits over your shoulders again.

Form cues

• Keep your shoulder blades pinned to the bench.
• Drive your feet into the floor.
• Keep your wrists stacked over your elbows.

Common mistakes

• Bouncing the bar off the chest.
• Flaring the elbows straight out to the sides.

Take care. Use a spotter or set the rack's safety arms just below chest height when you work near your limit.

Set up. Set both pulleys high, take a handle in each hand and step forward into a split stance. Lean slightly forward with a small bend in your elbows.

1. Start with your arms out to the sides and a stretch across the chest.
2. Bring the handles down and together in front of your lower chest in a wide arc.
3. Squeeze the chest for a moment with the hands close together.
4. Let the handles return along the same arc under control.

Form cues

• Keep the elbows slightly bent and fixed.
• Keep your torso still.
• Lead with the hands, not the shoulders.

Common mistakes

• Rocking the body to move the weight.
• Letting the shoulders roll forward at the end of each rep.

Set up. Adjust the seat so the handles start beside the middle of your chest. Sit with your back against the pad and grip the handles.

1. Press the handles forward as they move inward toward each other.
2. Stop just short of locking your elbows.
3. Return under control until you feel a stretch across the chest.

Form cues

• Keep your back and head on the pad.
• Think of bringing your arms together, not just straight forward.
• Control the stretch.

Common mistakes

• Shrugging the shoulders forward at the end.
• Rushing the return.

Set up. Lie on a decline bench with your legs hooked under the pads and your eyes under the bar. Grip a little wider than your shoulders.

1. Unrack the bar and hold it over your chest with straight arms.
2. Lower it under control to your lower chest.
3. Touch lightly without bouncing.
4. Press back up to straight arms.

Form cues

• Keep your shoulder blades pulled back.
• Lower to the bottom of the chest.
• Keep the bar path smooth and controlled.

Common mistakes

• Bouncing the bar.
• Unracking or reracking without help, which is awkward from a head-down position.

Take care. Use a spotter to hand off and take the bar, since the head-down position makes racking awkward.

Set up. Place two sturdy push-up handles, blocks or weight plates under your hands, slightly wider than your shoulders. Step back into a straight plank.

1. Brace and lower your chest down between your hands.
2. Go below hand level to a comfortable stretch in the chest.
3. Push back up to straight arms.

Form cues

• Keep the body rigid.
• Control the extra depth at the bottom.
• Keep the shoulders away from your ears.

Common mistakes

• Dropping into the bottom too fast.
• Using a deficit deeper than your shoulders can control.

Set up. Grip the parallel bars and jump or step up to straight arms, shoulders over your hands. Lean your torso slightly forward.

1. Bend your elbows and lower your body under control.
2. Go down until your upper arms are about parallel to the floor, or as far as your shoulders are comfortable.
3. Press back up to straight arms.

Form cues

• Keep your shoulders down, away from your ears.
• Lean forward a little to bring in more chest.
• Move slowly at the bottom.

Common mistakes

• Dropping too deep and letting the shoulders roll forward.
• Swinging the legs to get up.

Take care. Stop the set if the front of the shoulder hurts at the bottom, and use a shorter range or an assisted machine.

Set up. Sit on a flat bench with a dumbbell on each thigh, then lie back and bring them up beside your chest. Plant your feet and pull your shoulder blades together.

1. Press the dumbbells up until your arms are straight over your shoulders.
2. Lower them under control to the sides of your chest, elbows angled slightly in.
3. Stop when you feel a stretch across the chest.
4. Press back up, letting the dumbbells come a little closer together at the top.

Form cues

• Move both arms at the same speed.
• Keep your wrists straight over your elbows.
• Keep your back set on the bench.

Common mistakes

• Dropping the dumbbells too low and losing control at the bottom.
• Clanking the dumbbells together at the top.

Set up. Lie on the floor with your knees bent and a dumbbell in each hand beside your chest, upper arms on the floor.

1. Press the dumbbells up until your arms are straight over your chest.
2. Lower under control until your upper arms touch the floor.
3. Pause briefly, then press again.

Form cues

• Keep the elbows at about forty-five degrees from your body.
• Touch the floor softly.
• Keep your wrists straight.

Common mistakes

• Bouncing the elbows off the floor.
• Letting the dumbbells drift toward the face.

Set up. Lie on a flat bench holding two dumbbells over your chest, palms facing each other. Keep a small bend in your elbows.

1. Open your arms out to the sides in a wide arc, keeping the elbow bend fixed.
2. Lower until you feel a stretch across the chest and the dumbbells are about level with it.
3. Bring the dumbbells back together over your chest along the same arc.

Form cues

• Think of hugging a large tree.
• Keep the elbow angle the same throughout.
• Use a weight you can control at the bottom.

Common mistakes

• Bending and straightening the elbows so the fly becomes a press.
• Lowering the arms far below the bench.

Set up. Lie on the floor inside a rack with the bar set low, knees bent or legs straight. Grip the bar a little wider than your shoulders.

1. Unrack the bar and hold it over your chest with straight arms.
2. Lower until your upper arms rest on the floor.
3. Pause briefly with no bounce.
4. Press back up to straight arms.

Form cues

• Let the elbows touch the floor gently.
• Keep your shoulder blades pulled together.
• Keep your wrists over your elbows.

Common mistakes

• Slamming the elbows into the floor.
• Losing tension during the pause.

Take care. Set the rack's safety arms or use a spotter, since you cannot easily roll the bar off from the floor.

Set up. Set the bench to a low incline and lie back with your eyes under the bar. Grip slightly wider than your shoulders and set your shoulder blades back and down.

1. Unrack the bar and hold it over your upper chest with straight arms.
2. Lower it under control to the top of your chest, just below the collarbones.
3. Pause lightly without resting the bar on you.
4. Press back up to straight arms over your shoulders.

Form cues

• Keep your upper back tight against the bench.
• Lower to the upper chest, not the throat.
• Keep your forearms vertical.

Common mistakes

• Setting the bench so steep it becomes a shoulder press.
• Lifting the hips off the seat to finish a rep.

Take care. Use a spotter or safety arms when the weight is heavy, since the bar travels over your face and neck.

Set up. Set an incline bench between two low pulleys. Lie back with a handle in each hand, arms open to the sides and elbows slightly bent.

1. Bring the handles up and together over your upper chest in a wide arc.
2. Squeeze for a moment at the top.
3. Open the arms back out under control until you feel a stretch.

Form cues

• Keep the elbow bend fixed.
• Keep your back on the bench.
• Use a weight you control at the stretch.

Common mistakes

• Pressing instead of hugging.
• Letting the cables pull the arms too far back.

Set up. Set the bench to a low incline, sit with a dumbbell on each thigh, and lie back with them beside your upper chest.

1. Press the dumbbells up over your upper chest until your arms are straight.
2. Lower them under control to the sides of your upper chest.
3. Stop at a comfortable stretch.
4. Press back up, bringing the dumbbells slightly together at the top.

Form cues

• Keep your shoulder blades back and down.
• Keep your elbows slightly in from straight out.
• Press up over the upper chest, not the face.

Common mistakes

• Setting the incline too steep.
• Losing control of the dumbbells at the bottom.

Set up. Adjust the seat so the handles start level with your upper chest. Sit back against the angled pad with your feet flat.

1. Press the handles up and forward until your arms are almost straight.
2. Pause briefly.
3. Lower under control to a stretch in the upper chest.

Form cues

• Keep your back against the pad.
• Keep your shoulders down.
• Keep your wrists straight.

Common mistakes

• Arching the back off the pad.
• Letting the stack crash between reps.

Set up. Place your hands on a sturdy bench, box or bar slightly wider than your shoulders and walk your feet back until your body is in a straight line.

1. Brace your stomach and squeeze your glutes.
2. Bend your elbows and lower your chest to the edge of the support.
3. Push back up to straight arms.

Form cues

• Keep your body in one straight line.
• A higher support makes it easier, a lower one harder.
• Keep your elbows at about forty-five degrees.

Common mistakes

• Letting the hips sag.
• Using a support that can slide or tip.

Set up. Kneel on a mat, place your hands slightly wider than your shoulders and walk them forward until your body is straight from head to knees.

1. Brace your stomach and squeeze your glutes.
2. Lower your chest toward the floor, elbows angled back.
3. Push back up to straight arms.

Form cues

• Keep a straight line from head to knees.
• Lower the chest, not the head.
• Pad your knees if the floor is hard.

Common mistakes

• Pushing the hips back so it becomes a bow.
• Doing only the top few inches of the movement.

Set up. Set both pulleys low, take a handle in each hand and stand in the middle with a small step forward. Start with your arms down by your sides, palms forward.

1. Raise the handles up and together in a wide arc, ending in front of your upper chest.
2. Squeeze the upper chest for a moment.
3. Lower the handles back along the same arc under control.

Form cues

• Keep a small, fixed bend in the elbows.
• Keep your torso upright.
• Finish with the hands at about chin height.

Common mistakes

• Shrugging the shoulders up as the hands rise.
• Turning it into a front raise by lifting too high.

Set up. Adjust the seat so the handles line up with the middle of your chest. Sit back against the pad with your feet flat and grip the handles.

1. Push the handles forward until your arms are almost straight.
2. Pause briefly without locking your elbows hard.
3. Let the handles come back under control until you feel a stretch in the chest.

Form cues

• Keep your back against the pad.
• Keep your shoulders down.
• Control the return.

Common mistakes

• Setting the seat too low or high so the shoulders take over.
• Letting the weight stack slam between reps.

Set up. Adjust the seat so the handles or pads are at chest height. Sit with your back against the pad and hold the handles with a slight bend in your elbows.

1. Bring the handles together in front of your chest in a wide arc.
2. Squeeze the chest for a moment.
3. Let the handles open back out under control until you feel a stretch.

Form cues

• Keep your back against the pad.
• Keep the elbows slightly bent.
• Keep the shoulders down and back.

Common mistakes

• Letting the arms travel so far back that the shoulders strain.
• Using momentum to slam the handles together.

Set up. Place your hands on the floor slightly wider than your shoulders and step your feet back so your body forms a straight line from head to heels.

1. Brace your stomach and squeeze your glutes.
2. Bend your elbows and lower your chest toward the floor, elbows angled back at about forty-five degrees.
3. Go down until your chest is just above the floor.
4. Push the floor away to straighten your arms, keeping the body in one line.

Form cues

• Keep your body rigid like a plank.
• Keep your hands under your shoulders.
• Lower the chest, not the head.

Common mistakes

• Letting the hips sag or pike up.
• Doing half reps that stop well above the floor.

Set up. Get into a push-up position with straight arms, hands under your shoulders and body in a straight line.

1. Keeping your elbows straight, let your chest sink so your shoulder blades come together.
2. Push the floor away so your shoulder blades spread apart and your upper back rounds slightly.
3. Repeat slowly through this small range.

Form cues

• The elbows never bend.
• Move only at the shoulder blades.
• Keep the hips still.

Common mistakes

• Bending the elbows and turning it into a small push-up.
• Letting the lower back sag.

Set up. Set a cable at chest height, take the handle in one hand and step forward into a split stance facing away from the machine.

1. Start with the handle beside your chest, elbow bent.
2. Press the handle straight forward until the arm is extended.
3. Return under control to the start.
4. Finish the set and switch sides.

Form cues

• Keep your hips and shoulders square.
• Brace your stomach so you do not twist.
• Press in a straight line.

Common mistakes

• Rotating the torso to push the weight.
• Letting the shoulder roll forward at the end.

Set up. Place a flat bench under the Smith machine so the bar lines up with your lower chest. Lie back, grip slightly wider than your shoulders and set the safety stops.

1. Rotate the bar to unhook it and hold it over your chest with straight arms.
2. Lower it under control to your lower chest.
3. Press back up to straight arms.
4. Rotate the bar back onto the hooks at the end of the set.

Form cues

• Line the bench up before you start.
• Keep your shoulder blades pinned.
• Keep your elbows at about forty-five degrees.

Common mistakes

• Placing the bench so the bar lands on the neck or belly.
• Bouncing the bar off the chest.

Take care. Set the safety stops just below chest height so a missed rep rests on them, not on you.

Set up. Stand facing a wall about an arm's length away and place your hands on it at shoulder height, slightly wider than your shoulders.

1. Keep your body straight and bend your elbows to bring your chest toward the wall.
2. Stop just before your nose touches.
3. Push back to straight arms.

Form cues

• Keep your heels down if you can.
• Move as one straight line.
• Step farther from the wall to make it harder.

Common mistakes

• Bending at the hips instead of the elbows.
• Letting the head drop toward the wall first.

Set up. Sit on a bench with back support holding two dumbbells in front of your shoulders, palms facing you.

1. Press the dumbbells up while turning your palms to face forward.
2. Finish with straight arms overhead.
3. Lower while turning the palms back toward you.

Form cues

• Make the turn smooth and continuous.
• Keep your back against the pad.
• Control the lowering.

Common mistakes

• Rushing the rotation so the dumbbells wobble.
• Arching the back.

Set up. Set a cable low with a single handle. Stand facing away from the machine with the handle in one hand beside your thigh.

1. Raise the arm forward with a slight elbow bend.
2. Stop at about shoulder height.
3. Lower under control.
4. Switch sides after the set.

Form cues

• Brace your stomach.
• Keep the shoulder down.
• Move slowly.

Common mistakes

• Rocking the body.
• Shrugging as the arm rises.

Set up. Set two cables low and cross them, holding each handle in the opposite hand. Stand in the middle with your arms crossed low in front of you.

1. Raise your arms up and out into a Y shape above your head.
2. Pause at the top.
3. Lower under control back to the crossed start.

Form cues

• Keep the arms long with a slight elbow bend.
• Keep the ribs down.
• Lift with the shoulders, not the lower back.

Common mistakes

• Arching the back to reach higher.
• Using too much weight.

Set up. Sit on a bench with an upright back support, or stand, holding a dumbbell at each shoulder with palms forward.

1. Press the dumbbells up until your arms are straight overhead.
2. Let them come slightly together at the top.
3. Lower under control to shoulder height.

Form cues

• Keep your back against the pad if seated.
• Keep the wrists stacked over the elbows.
• Brace your stomach.

Common mistakes

• Arching the lower back to finish the press.
• Lowering only partway.

Set up. Stand tall holding a dumbbell in each hand in front of your thighs, palms facing down or in.

1. Raise the dumbbells forward with a slight elbow bend.
2. Stop at about shoulder height.
3. Lower slowly.

Form cues

• Keep the torso still.
• Keep the shoulders down.
• Use a light weight.

Common mistakes

• Leaning back to swing the weights up.
• Raising far above the head.

Set up. Anchor one end of a barbell in a landmine or corner. Stand facing it in a staggered stance holding the free end at your shoulder in one hand.

1. Press the bar up and forward until your arm is straight.
2. Let your shoulder blade move with the arm at the top.
3. Lower under control to the shoulder.
4. Switch sides after the set.

Form cues

• Brace your stomach so the torso does not twist.
• Press up and away.
• Keep the elbow slightly in.

Common mistakes

• Leaning back to press.
• Rotating the hips.

Set up. Adjust the seat so the handles start at about shoulder height. Sit with your back against the pad and grip the handles.

1. Press the handles up until your arms are almost straight.
2. Pause briefly.
3. Lower under control to shoulder height.

Form cues

• Keep your back on the pad.
• Keep the shoulders down.
• Use a full range.

Common mistakes

• Setting the seat so low that the start is too deep.
• Arching the back to finish.

Set up. Press a dumbbell overhead in one hand and lock the arm straight, biceps near your ear.

1. Brace your stomach and stand tall.
2. Walk forward with steady, normal steps.
3. Lower the weight under control at the end of the distance or time.
4. Switch sides.

Form cues

• Keep the arm locked and vertical.
• Keep the ribs down.
• Walk without leaning.

Common mistakes

• Letting the arm drift forward.
• Arching the lower back.

Set up. Stand with the bar on the front of your shoulders, hands just outside shoulder width and feet about hip width apart. Squeeze your glutes and brace your stomach.

1. Press the bar straight up, moving your head back slightly to let it pass.
2. Bring your head through once the bar passes your forehead.
3. Lock out with the bar over the middle of your feet.
4. Lower under control to the front of your shoulders.

Form cues

• Keep the ribs down and the glutes tight.
• Press in a straight line.
• Keep your wrists over your elbows.

Common mistakes

• Leaning far back to push the bar up.
• Pressing the bar out in front of the face.

Set up. Start in a push-up position, then walk your feet in and lift your hips high so your body forms an upside-down V.

1. Bend your elbows and lower the top of your head toward the floor between your hands.
2. Stop just before it touches.
3. Push back up to straight arms.

Form cues

• Keep your hips high.
• Move your head forward of your hands slightly.
• Raise your feet on a box to make it harder.

Common mistakes

• Letting the hips drop so it becomes a push-up.
• Flaring the elbows straight out.

Set up. Stand with the bar on the front of your shoulders, hands just outside shoulder width and feet hip width apart.

1. Dip a short way by bending the knees, keeping the torso upright.
2. Drive up through the legs and use that drive to press the bar overhead.
3. Lock out with the bar over the middle of your feet.
4. Lower under control to the shoulders, bending the knees slightly to absorb it.

Form cues

• Keep the dip short and straight down.
• Drive with the legs, finish with the arms.
• Keep the ribs down.

Common mistakes

• Dipping by pushing the hips back.
• Pressing the bar forward instead of up.

Set up. Sit on an upright bench in a rack with the bar at about shoulder height. Grip slightly wider than your shoulders.

1. Unrack the bar and hold it at the front of your shoulders.
2. Press it straight up to straight arms.
3. Lower under control to the shoulders.

Form cues

• Keep your back against the pad.
• Move your head back slightly to let the bar pass.
• Keep the wrists stacked.

Common mistakes

• Arching off the pad.
• Pressing the bar forward.

Set up. Stand with a dumbbell at one shoulder, palm facing in or forward, and your free hand on your hip or out to the side.

1. Brace your stomach and press the dumbbell straight up.
2. Finish with the arm straight overhead.
3. Lower under control.
4. Switch sides after the set.

Form cues

• Do not lean away from the weight.
• Keep your glutes tight.
• Keep the wrist straight.

Common mistakes

• Leaning sideways to finish.
• Arching the back.

Set up. Place an upright bench under the Smith bar so it lowers just in front of your face. Sit, grip slightly wider than your shoulders and set the safety stops.

1. Unhook the bar and press it up to straight arms.
2. Lower under control to about chin height.
3. Press back up.
4. Rotate the bar back onto the hooks after the set.

Form cues

• Keep your back on the pad.
• Keep your wrists over your elbows.
• Brace your stomach.

Common mistakes

• Placing the bench so the bar lands on the head or too far forward.
• Arching the back.

Set up. Sit on the floor with your legs straight out in front in a rack, the bar set at about shoulder height. Grip it slightly wider than your shoulders.

1. Unrack the bar to the front of your shoulders, sitting tall.
2. Press straight up to straight arms.
3. Lower under control.

Form cues

• Sit tall and brace.
• Keep the bar over your hips.
• Use lighter weight than a standing press.

Common mistakes

• Leaning back to press.
• Rounding the lower back.

Set up. Set a cable at its lowest point. Stand side-on to it and hold the handle in the hand farther from the machine, the cable crossing in front of your body.

1. Raise the arm out to the side with a slight elbow bend.
2. Stop at about shoulder height.
3. Lower under control.
4. Switch sides after the set.

Form cues

• Lead with the elbow.
• Keep the torso still.
• Keep the shoulder down.

Common mistakes

• Leaning away to swing the weight.
• Shrugging as the arm rises.

Set up. Attach a straight bar or rope to a low cable. Stand close, holding it in front of your thighs with an overhand grip.

1. Pull the handle up along your body, leading with the elbows.
2. Stop when the elbows reach about shoulder height.
3. Lower under control.

Form cues

• Keep the elbows above the hands.
• Stand tall.
• Use a grip wide enough to stay comfortable.

Common mistakes

• Leaning back to pull.
• Pulling higher than the shoulders comfortably allow.

Set up. Stand tall with a dumbbell in each hand at your sides, palms facing in and elbows slightly bent.

1. Raise the dumbbells out to the sides.
2. Stop at about shoulder height.
3. Lower them slowly back to your sides.

Form cues

• Lead with the elbows.
• Keep the shoulders down, away from the ears.
• Use a light weight and a slow lowering.

Common mistakes

• Swinging the body to lift the weight.
• Shrugging the shoulders as the arms rise.

Set up. Hold a sturdy upright with one hand and lean your body away from it, feet close to its base. Hold a dumbbell in the free hand.

1. Raise the dumbbell out to the side with a slight elbow bend.
2. Stop at about shoulder height.
3. Lower under control.
4. Switch sides after the set.

Form cues

• Keep the lean fixed.
• Lead with the elbow.
• Use a light weight.

Common mistakes

• Pulling yourself upright as the arm rises.
• Swinging the weight.

Set up. Adjust the seat so your shoulders line up with the machine's pivot. Sit with the pads against the outside of your upper arms.

1. Raise your arms out to the sides, pushing through the pads.
2. Stop at about shoulder height.
3. Lower under control.

Form cues

• Push with the elbows.
• Keep the shoulders down.
• Pause at the top.

Common mistakes

• Shrugging to move the pads.
• Dropping the weight on the way down.

Set up. Stand holding a barbell in front of your thighs with an overhand grip about shoulder width apart or a little wider.

1. Pull the bar up along your body, leading with the elbows.
2. Stop when your elbows reach about shoulder height.
3. Lower under control.

Form cues

• Keep the bar close to your body.
• Keep the elbows above the hands.
• Use a grip wide enough to stay comfortable.

Common mistakes

• Using a very narrow grip.
• Pulling higher than the shoulders comfortably allow.

Take care. Stop at a height that feels comfortable, and widen the grip if the front of the shoulder pinches.

Set up. Anchor a light band at elbow height. Stand side-on with the band in the far hand, elbow bent at a right angle and tucked against your side.

1. Rotate your forearm outward, keeping the elbow at your side.
2. Pause at the end of a comfortable range.
3. Return slowly.
4. Switch sides after the set.

Form cues

• Keep the elbow pinned.
• Use a light band.
• Move slowly both ways.

Common mistakes

• Letting the elbow drift out.
• Rotating the torso.

Set up. Anchor a band at about face height. Hold the ends with both hands and step back until there is light tension with straight arms.

1. Pull the band toward your face, spreading your hands apart.
2. Finish with your hands beside your ears and elbows high.
3. Return under control.

Form cues

• Keep the elbows high.
• Stand tall.
• Pause at the back.

Common mistakes

• Pulling to the chest with low elbows.
• Leaning back.

Set up. Set a cable at elbow height. Stand side-on with the handle in the hand farther from the machine, elbow bent at a right angle and tucked against your side.

1. Rotate your forearm outward, away from your stomach, keeping the elbow at your side.
2. Pause at the end of a comfortable range.
3. Return slowly.
4. Switch sides after the set.

Form cues

• Keep the elbow pinned to your side.
• Use a light weight.
• Move slowly.

Common mistakes

• Letting the elbow drift away from the body.
• Twisting the torso to finish.

Set up. Set a cable at about shoulder height. Stand side-on and hold the handle with the far hand, arm reaching across your body.

1. Pull the arm out and back in a wide arc, keeping it nearly straight.
2. Stop when the arm is in line with your shoulders.
3. Return under control.
4. Switch sides after the set.

Form cues

• Keep the torso still.
• Lead with the hand, arm long.
• Use a light weight.

Common mistakes

• Twisting the torso.
• Bending the elbow so it becomes a row.

Set up. Set a rope on a cable at about face height. Grip the rope ends with palms facing down or in, and step back until the arms are straight.

1. Pull the rope toward your face, separating the ends.
2. Finish with your hands beside your ears and your elbows high.
3. Return under control to straight arms.

Form cues

• Lead with the hands pulling apart.
• Keep the elbows high.
• Stand tall without leaning back.

Common mistakes

• Pulling to the chest with low elbows, which makes it a row.
• Leaning back to move heavy weight.

Set up. Lie face down on the floor or an incline bench with your arms straight out to the sides in a T, thumbs pointing up.

1. Lift your arms by squeezing your shoulder blades together.
2. Hold briefly at the top.
3. Lower slowly.

Form cues

• Keep the arms straight.
• Keep the head down.
• Move slowly.

Common mistakes

• Lifting the head and chest.
• Shrugging toward the ears.

Set up. Lie face down on the floor or on an incline bench with your arms overhead in a Y shape, thumbs pointing up.

1. Lift your arms a little way off the floor or bench.
2. Hold for a moment.
3. Lower slowly.

Form cues

• Keep the neck long.
• Draw the shoulder blades down as you lift.
• Small, slow lifts are enough.

Common mistakes

• Lifting the chest high so the back takes over.
• Shrugging.

Set up. Hinge forward at the hips with a flat back, or sit and lean forward over your thighs, holding a dumbbell in each hand under your chest.

1. With a slight bend in the elbows, raise the dumbbells out to the sides.
2. Squeeze the back of your shoulders at the top.
3. Lower slowly to the start.

Form cues

• Keep the torso still.
• Think of moving the arms out wide, not back.
• Use light weights.

Common mistakes

• Squeezing the shoulder blades so the upper back takes over.
• Swinging the weights up.

Set up. Sit facing the pec deck pad with the handles set to the rear position. Grip them with straight or slightly bent arms in front of you.

1. Open your arms out to the sides in a wide arc.
2. Squeeze the back of your shoulders.
3. Return under control.

Form cues

• Keep your chest on the pad.
• Keep the arms long.
• Move at the shoulder, not the elbow.

Common mistakes

• Pulling the shoulder blades hard together so the upper back takes over.
• Using momentum.

Set up. Hold a barbell with an overhand grip a little wider than your shoulders. Hinge at the hips with soft knees until your torso is well inclined and the bar hangs below your shoulders.

1. Brace your stomach and keep your back flat.
2. Pull the bar toward your lower ribs, driving your elbows back.
3. Squeeze your shoulder blades together at the top.
4. Lower the bar under control to straight arms.

Form cues

• Keep your torso angle fixed.
• Lead with the elbows.
• Keep your neck in line with your back.

Common mistakes

• Standing up more with every rep to heave the weight.
• Rounding the lower back.

Set up. Set a bench to a low incline and lie face down on it, chest on the pad. Hold a dumbbell in each hand with the arms hanging straight.

1. Pull the dumbbells up toward your hips, elbows driving back.
2. Squeeze your shoulder blades together.
3. Lower under control to straight arms.

Form cues

• Keep your chest on the bench.
• Keep your neck neutral.
• Pause at the top.

Common mistakes

• Lifting the chest to swing the weights.
• Shrugging instead of rowing.

Set up. Adjust the machine so your chest rests on the pad and you can reach the handles with straight arms. Plant your feet.

1. Pull the handles back, driving your elbows past your body.
2. Squeeze your shoulder blades together.
3. Return under control to straight arms.

Form cues

• Keep your chest on the pad.
• Keep your shoulders down.
• Pause briefly at the back.

Common mistakes

• Lifting the chest off the pad to move the weight.
• Cutting the stretch short at the front.

Set up. Lie face down on the machine's angled pad with your feet on the platform. Grip the handles with straight arms.

1. Lift the weight off its rest and pull the handles toward your chest.
2. Squeeze your upper back at the top.
3. Lower under control to straight arms.

Form cues

• Keep your chest on the pad.
• Lead with the elbows.
• Keep your neck relaxed.

Common mistakes

• Lifting the chest off the pad.
• Shrugging toward the ears.

Set up. Stand with the bar over the middle of your feet, feet about hip width apart. Hinge down, grip the bar just outside your knees and bring your shins to the bar.

1. Flatten your back, pull your chest up and take the slack out of the bar.
2. Push the floor away with your legs, keeping the bar close to your shins.
3. As the bar passes your knees, drive your hips forward until you stand tall.
4. Lower the bar by pushing the hips back first, then bending the knees once it passes them.

Form cues

• Keep the bar touching or close to your legs.
• Keep your back flat from start to finish.
• Brace your stomach before each rep.

Common mistakes

• Rounding the lower back as the bar leaves the floor.
• Letting the hips shoot up first so the back does all the lifting.

Take care. Learn the hinge with light weight first, and end the set when your back can no longer stay flat.

Set up. Stand on a low, stable platform or plates with the bar over the middle of your feet. Hinge down and grip the bar just outside your knees.

1. Bring your shins to the bar, flatten your back and lift your chest.
2. Push the floor away and stand up, keeping the bar close.
3. Lower under control back to the floor.

Form cues

• Keep your back flat at the lower start.
• Keep the bar against your legs.
• Use less weight than your normal deadlift.

Common mistakes

• Rounding the back to reach the lower bar.
• Using a platform that wobbles.

Take care. Start light: the deeper start makes holding a flat back harder.

Set up. Set a bar in a rack at about waist height. Lie underneath, grip it a little wider than your shoulders and hold your body straight with your heels on the floor.

1. Brace your stomach and squeeze your glutes.
2. Pull your chest up to the bar, driving the elbows back.
3. Lower under control to straight arms.

Form cues

• Keep your body in one straight line.
• Bend your knees to make it easier.
• Squeeze your shoulder blades at the top.

Common mistakes

• Letting the hips sag.
• Leading with the chin instead of the chest.

Set up. Anchor one end of a barbell in a landmine or corner. Stand beside the free end, hinge with a flat back and hold the end of the bar in one hand.

1. Pull the bar end toward your hip, elbow close to your side.
2. Squeeze the shoulder blade back.
3. Lower under control to a straight arm.
4. Switch sides after the set.

Form cues

• Keep your hips and shoulders square.
• Brace your stomach.
• Keep the torso angle fixed.

Common mistakes

• Rotating the torso to lift.
• Rounding the back.

Set up. Set up as for a barbell row with the bar on the floor, torso nearly parallel to the floor, back flat and hands just outside shoulder width.

1. Brace and pull the bar explosively from the floor to your lower chest.
2. Touch the body briefly with the elbows driven back.
3. Lower the bar back to the floor under control.
4. Reset your back before the next rep.

Form cues

• Each rep starts dead from the floor.
• Keep the torso flat and still.
• Pull fast, lower controlled.

Common mistakes

• Lifting the torso to start each rep.
• Dropping the bar and losing position.

Set up. Set the bar on the rack pins or blocks at about knee height. Stand close with feet hip width apart, hinge down and grip just outside your legs.

1. Flatten your back and take the slack out of the bar.
2. Drive the hips forward and stand tall.
3. Lower the bar back to the pins under control.

Form cues

• Keep the bar against your thighs.
• Keep your back flat.
• Finish standing straight, not leaning back.

Common mistakes

• Hyperextending the lower back at the top.
• Dropping the bar onto the pins.

Set up. Lie face down on a high flat bench with a barbell on the floor or on blocks underneath. Grip it a little wider than your shoulders with straight arms.

1. Pull the bar up to the underside of the bench.
2. Squeeze your shoulder blades together.
3. Lower under control to straight arms.

Form cues

• Keep your whole body on the bench.
• Lead with the elbows.
• Pause briefly at the top.

Common mistakes

• Lifting the chest off the bench.
• Cutting the bottom of the range short.

Set up. Sit at the cable row with your feet on the platform and knees slightly bent. Grip the handle and sit tall with your arms straight.

1. Pull the handle toward your stomach, driving your elbows back.
2. Squeeze your shoulder blades together.
3. Let the handle move forward under control until your arms are straight and you feel a stretch across the upper back.

Form cues

• Keep your torso upright and still.
• Keep your shoulders down.
• Pull to the belly button area.

Common mistakes

• Rocking back and forth to move the weight.
• Shrugging the shoulders up to the ears.

Set up. Set a cable at chest or waist height with a single handle. Stand or sit facing it, holding the handle in one hand with the arm straight.

1. Pull the handle toward your side, driving the elbow back.
2. Squeeze the shoulder blade back.
3. Let the arm go forward under control, allowing the shoulder to reach slightly.
4. Switch sides after the set.

Form cues

• Keep your hips square.
• Keep the elbow close to the body.
• Control the stretch.

Common mistakes

• Twisting the torso to pull.
• Letting the shoulder shrug up.

Set up. Place one knee and the same hand on a flat bench, back flat and parallel to the floor. Hold a dumbbell in the other hand with the arm hanging straight.

1. Pull the dumbbell up toward your hip, keeping the elbow close to your side.
2. Squeeze the shoulder blade back at the top.
3. Lower the dumbbell under control to a full stretch.
4. Finish the set and switch sides.

Form cues

• Keep your hips and shoulders square to the floor.
• Pull toward the hip, not the chest.
• Keep your neck neutral.

Common mistakes

• Twisting the torso to lift the weight.
• Using only a short range at the top.

Set up. Set the Smith bar at about knee height. Grip it a little wider than your shoulders, unhook it and hinge forward with soft knees and a flat back.

1. Pull the bar toward your lower ribs.
2. Squeeze your shoulder blades together.
3. Lower to straight arms under control.
4. Rotate the bar back onto the hooks after the set.

Form cues

• Keep your torso angle fixed.
• Brace your stomach.
• Pull with the elbows.

Common mistakes

• Standing up with each rep.
• Rounding the back.

Set up. Stand with the bar over the middle of your feet and grip it very wide, so the bar would sit in your hip crease when standing. Hinge down with a flat back.

1. Lift your chest and take the slack out of the bar.
2. Push the floor away and stand up, keeping the bar close.
3. Lower under control to the floor.

Form cues

• Keep the shoulders over the bar at the start.
• Keep the back flat.
• Use straps if grip limits the set.

Common mistakes

• Rounding the upper back under the wide grip.
• Letting the bar drift away from the legs.

Set up. Stand with a wide stance and toes turned out, the bar over the middle of your feet. Reach down between your legs and grip the bar about shoulder width apart.

1. Push your knees out over your toes and bring your hips close to the bar.
2. Flatten your back, lift your chest and take the slack out of the bar.
3. Push the floor apart and stand up, keeping the bar close.
4. Lower the bar under control the same way.

Form cues

• Keep your knees in line with your toes.
• Keep your torso fairly upright.
• Keep the bar against your legs.

Common mistakes

• Letting the knees cave in.
• Lifting the hips before the bar leaves the floor.

Set up. Straddle a barbell anchored in a landmine or T-bar base, attach a close handle and hinge forward with soft knees and a flat back.

1. Hold the handle with straight arms.
2. Pull it toward your chest, driving the elbows back.
3. Squeeze your upper back at the top.
4. Lower under control to straight arms.

Form cues

• Keep your torso angle steady.
• Brace your stomach.
• Keep your chest up.

Common mistakes

• Standing up as you pull.
• Rounding the lower back under the load.

Set up. Stand inside a trap bar with your feet about hip width apart. Hinge down and grip the handles at their middle.

1. Flatten your back and lift your chest.
2. Push the floor away with your legs and stand up tall.
3. Lower the bar by sitting the hips back and bending the knees together.

Form cues

• Keep your arms long and relaxed.
• Stand straight up between the handles.
• Brace before each rep.

Common mistakes

• Rounding the back at the bottom.
• Leaning back at the top.

Set up. Attach a long bar to the low cable. Sit with your feet on the platform, grip the bar wide and sit tall with straight arms.

1. Pull the bar toward your upper stomach with elbows flared out to the sides.
2. Squeeze your upper back.
3. Return under control to straight arms.

Form cues

• Keep your chest up.
• Keep the elbows high.
• Keep the torso still.

Common mistakes

• Leaning back to pull.
• Shrugging the shoulders.

Set up. Choose an assistance weight, kneel or stand on the platform and grip the handles above you with straight arms.

1. Pull your shoulder blades down.
2. Pull yourself up until your chin is over the handles.
3. Lower under control to straight arms.

Form cues

• More assistance makes it easier.
• Keep the chest up.
• Use the full range every rep.

Common mistakes

• Bouncing off the platform at the bottom.
• Using so much assistance that the set stops being hard.

Set up. Loop a resistance band over a pull-up bar and place one foot or knee in the loop. Grip the bar a little wider than your shoulders.

1. Hang with straight arms, supported by the band.
2. Pull yourself up until your chin is over the bar.
3. Lower under control to straight arms.

Form cues

• A thicker band gives more help.
• Keep the body still.
• Use the full range.

Common mistakes

• Letting the band catapult you out of the bottom.
• Losing your footing in the loop.

Set up. Hang from a bar with an underhand grip about shoulder width apart, arms straight.

1. Set your shoulders down and back.
2. Pull yourself up, keeping your elbows in front of you.
3. Bring your chin over the bar.
4. Lower slowly to a full hang.

Form cues

• Keep your chest up toward the bar.
• Keep your legs still.
• Control the lowering.

Common mistakes

• Craning the neck to get the chin over the bar.
• Dropping quickly from the top.

Set up. Lie across or along a flat bench holding one dumbbell with both hands over your chest, elbows slightly bent.

1. Lower the dumbbell back over your head in an arc, keeping the elbow bend fixed.
2. Stop at a comfortable stretch through the lats and chest.
3. Pull the dumbbell back over your chest along the same arc.

Form cues

• Keep your ribs down.
• Move only at the shoulders.
• Use a weight you control easily.

Common mistakes

• Arching the lower back as the weight goes back.
• Bending the elbows so it becomes an extension.

Set up. Sit at the cable pulldown station with your thighs under the pads. Grip the bar a little wider than your shoulders and sit tall with a slight lean back.

1. Pull your shoulder blades down to start.
2. Pull the bar to your upper chest, driving the elbows down and back.
3. Pause briefly with the chest up.
4. Let the bar rise under control until your arms are straight.

Form cues

• Keep your chest lifted.
• Pull with the elbows, not the hands.
• Keep the lean small and fixed.

Common mistakes

• Leaning far back and rowing the weight.
• Pulling the bar behind the neck.

Set up. Adjust the seat so you reach the handles above and in front of you with straight arms. Sit tall with your chest against the pad if there is one.

1. Pull the handles down and back toward your sides.
2. Squeeze your shoulder blades down and together.
3. Return under control to straight arms.

Form cues

• Drive with the elbows.
• Keep the shoulders away from the ears.
• Keep the torso still.

Common mistakes

• Jerking the handles with the body.
• Shortening the range at the top.

Set up. Use a box or bench to get your chin over the bar with an overhand grip.

1. Step off the box and hold the top position.
2. Lower yourself as slowly as you can to a full hang.
3. Step back onto the box and repeat.

Form cues

• Aim for a slow, even descent.
• Keep your shoulders set.
• Keep your body still.

Common mistakes

• Dropping the last part of the range.
• Jumping up so hard you swing.

Set up. Attach a close or wide neutral-grip handle to the cable pulldown. Sit with your thighs under the pads, palms facing each other and arms straight.

1. Pull the shoulder blades down first.
2. Pull the handle to your upper chest, elbows driving down.
3. Let it rise under control to straight arms.

Form cues

• Keep your chest up.
• Keep the lean small.
• Get a full stretch at the top.

Common mistakes

• Pulling with the arms alone and shrugging.
• Leaning far back.

Set up. Hang from a bar with an overhand grip a little wider than your shoulders, arms straight.

1. Pull your shoulder blades down and back to start the movement.
2. Pull yourself up by driving your elbows down toward your ribs.
3. Bring your chin over the bar.
4. Lower under control to straight arms.

Form cues

• Keep your body still, legs together.
• Think of pulling the bar down to you.
• Finish every rep at full hang.

Common mistakes

• Kicking or swinging to get over the bar.
• Stopping halfway down between reps.

Set up. Hang from a pull-up bar with an overhand grip and straight arms.

1. Without bending your elbows, pull your shoulder blades down and back so your body rises slightly.
2. Hold for a moment.
3. Let your shoulders rise back to a full hang under control.

Form cues

• The arms stay straight.
• Think of putting your shoulder blades in your back pockets.
• Move slowly.

Common mistakes

• Bending the elbows.
• Swinging the legs.

Set up. Attach a single handle to a high cable. Kneel or sit facing it and hold the handle in one hand with the arm straight overhead.

1. Pull the elbow down toward your hip.
2. Pause with the lat squeezed.
3. Let the arm rise under control to a full stretch.
4. Switch sides after the set.

Form cues

• Keep the torso still.
• Pull the elbow to the pocket.
• Feel the stretch at the top.

Common mistakes

• Leaning sideways to pull.
• Pulling with the biceps alone.

Set up. Stand facing a high cable with a bar or rope attached. Grip it with straight arms, hinge slightly at the hips and step back.

1. Keeping your arms straight, pull the bar down in an arc toward your thighs.
2. Squeeze your lats at the bottom.
3. Let the bar rise back to about head height under control.

Form cues

• Keep the elbows nearly straight throughout.
• Keep the ribs down.
• Move only at the shoulders.

Common mistakes

• Bending the elbows so it becomes a pushdown.
• Rocking the torso to move the weight.

Set up. Stand holding a barbell in front of your thighs with an overhand grip about shoulder width apart, arms straight.

1. Lift your shoulders straight up toward your ears.
2. Hold briefly at the top.
3. Lower the shoulders under control.

Form cues

• Keep the arms straight.
• Move straight up and down.
• Keep your chin level.

Common mistakes

• Rolling the shoulders in circles.
• Bending the elbows to lift.

Set up. Stand close to a low cable with a bar attached, holding it in front of your thighs with straight arms.

1. Lift your shoulders straight up toward your ears.
2. Hold the top briefly.
3. Lower slowly to a full stretch.

Form cues

• Keep the arms long.
• Stand tall.
• Move only at the shoulders.

Common mistakes

• Leaning back to lift.
• Shortening the range.

Set up. Stand tall holding a dumbbell in each hand at your sides, palms facing in.

1. Lift your shoulders straight up toward your ears.
2. Pause at the top.
3. Lower under control to a full stretch.

Form cues

• Keep the arms straight.
• Keep the neck neutral.
• Use the full range.

Common mistakes

• Rolling the shoulders.
• Jerking the weight with the legs.

Set up. Stand tall holding the bar at your thighs with an overhand grip just outside your legs. Hinge slightly so the bar slides to just above your knees.

1. Keep the bar close and the back flat in the hang position.
2. Extend your hips, knees and ankles explosively.
3. Pull under the bar and turn the elbows forward to catch it on the front of your shoulders.
4. Stand up, then lower the bar to the thighs under control.

Form cues

• Stay over the bar until the hips drive.
• Keep the arms relaxed until the pull under.
• Catch with high elbows.

Common mistakes

• Swinging the bar out in front.
• Catching with low elbows so the wrists take the load.

Take care. Learn this lift with a qualified coach and light weight before loading it.

Set up. Stand with the bar over the middle of your feet, feet about hip width apart. Grip the bar just outside your legs with a flat back and arms straight.

1. Lift the bar off the floor as in a deadlift, keeping it close.
2. As it passes mid-thigh, extend your hips, knees and ankles explosively.
3. Pull yourself under the bar and turn your elbows forward to catch it on the front of your shoulders.
4. Catch in a partial squat, then stand up and lower the bar under control.

Form cues

• Keep the bar close all the way up.
• Let the hips do the work, not the arms.
• Fast elbows into the catch.

Common mistakes

• Pulling early with the arms.
• Letting the bar swing away from the body.

Take care. This is a technical lift: learn it with a qualified coach and light weight, and use bumper plates on a suitable floor.

Set up. Set up on a back extension bench with your hips on the pad and your ankles under the rollers. Cross your arms on your chest.

1. Lower your torso forward under control.
2. Lift back up until your body forms a straight line.
3. Stop at the straight line rather than leaning back.

Form cues

• Move from the hips.
• Keep the neck neutral.
• Squeeze the glutes at the top.

Common mistakes

• Hyperextending at the top.
• Swinging up with momentum.

Set up. Kneel on all fours with your hands under your shoulders and knees under your hips, back flat.

1. Brace and reach one arm forward while extending the opposite leg back.
2. Hold briefly with the back level.
3. Return and repeat with the other pair.

Form cues

• Keep the hips level.
• Reach long rather than high.
• Move slowly.

Common mistakes

• Arching the lower back to lift the leg.
• Tipping the hips to one side.

Set up. Stand on a sturdy box or step holding a very light dumbbell in front of your thighs, legs straight.

1. Tuck your chin and roll your spine down one section at a time.
2. Let the dumbbell lower toward your feet.
3. Roll back up slowly, stacking the spine from the bottom.

Form cues

• Move very slowly.
• Keep the legs straight.
• Start with no weight at all.

Common mistakes

• Using a heavy weight.
• Moving quickly.

Take care. Start with no weight or a very light one and add load only slowly; skip it if rounding the back under load causes discomfort.

Set up. Lie face down with your arms by your sides, palms down.

1. Lift your chest a little off the floor.
2. Turn your palms out and draw your shoulder blades together.
3. Hold for the target time, then lower.

Form cues

• Keep the neck long, looking at the floor.
• Squeeze the glutes.
• Lift only a small amount.

Common mistakes

• Cranking the head up.
• Arching the lower back hard.

Set up. Lie face down on the reverse hyper machine with your hips at the edge of the pad and your legs hanging down, ankles in the strap or against the pad.

1. Hold the handles and lift your legs behind you until they are about level with your body.
2. Squeeze the glutes at the top.
3. Lower under control.

Form cues

• Lift with the hips and glutes.
• Keep the legs together.
• Control the swing.

Common mistakes

• Swinging the legs up with momentum.
• Lifting the legs far above level.

Set up. Sit or stand tall looking straight ahead, or lie on your back with your head resting on the floor.

1. Draw your chin straight back as if making a double chin.
2. Hold for a few seconds.
3. Relax and repeat.

Form cues

• Move straight back, not down.
• Keep the eyes level.
• Keep the movement small and gentle.

Common mistakes

• Tipping the head down.
• Pushing hard.

Take care. Move gently, and stop if you feel dizziness, pain, numbness or tingling.

Set up. Sit or stand tall with your shoulders relaxed. Place one hand on the side of your head if you want light resistance.

1. Tilt your ear toward your shoulder slowly, or press gently into your hand without moving.
2. Hold briefly.
3. Return to centre.
4. Repeat on the other side.

Form cues

• Keep the shoulders down.
• Use light pressure only.
• Move slowly.

Common mistakes

• Shrugging the shoulder up to meet the ear.
• Pushing hard against the hand.

Take care. Keep the pressure light and the movement slow, and stop if you feel dizziness, pain, numbness or tingling.

Set up. Stand tall holding a barbell with an underhand grip about shoulder width apart, arms straight and elbows at your sides.

1. Curl the bar up by bending your elbows.
2. Squeeze the biceps near the top.
3. Lower under control to straight arms.

Form cues

• Keep the elbows at your sides.
• Keep the torso still.
• Lower slower than you lift.

Common mistakes

• Swinging the hips to start the rep.
• Letting the elbows drift forward.

Set up. Set a cable low with a single handle. Face away from the machine and hold the handle in one hand, arm straight and slightly behind your body.

1. Curl the handle forward and up, keeping the elbow back.
2. Squeeze at the top.
3. Lower slowly to the stretched start.
4. Switch sides after the set.

Form cues

• Keep the elbow slightly behind the torso.
• Stand tall.
• Feel the stretch at the bottom.

Common mistakes

• Letting the elbow swing forward.
• Using too much weight to reach the stretch.

Set up. Attach a straight bar or EZ handle to a low cable. Stand facing it holding the bar with an underhand grip, arms straight.

1. Curl the bar up, elbows at your sides.
2. Squeeze at the top.
3. Lower under control.

Form cues

• Stand tall.
• Keep the elbows still.
• Keep tension at the bottom.

Common mistakes

• Leaning back.
• Letting the elbows rise.

Set up. Attach a rope to a low cable. Stand facing it holding the rope ends with your palms facing each other, arms straight.

1. Curl the rope up toward your shoulders, keeping the palms in.
2. Squeeze at the top.
3. Lower under control.

Form cues

• Keep the elbows at your sides.
• Stand tall.
• Keep constant tension.

Common mistakes

• Leaning back to lift.
• Letting the elbows rise forward.

Set up. Sit on a bench with your feet wide. Hold a dumbbell in one hand and rest the back of that upper arm against your inner thigh.

1. Curl the dumbbell toward your shoulder.
2. Squeeze at the top.
3. Lower slowly to a straight arm.
4. Switch sides after the set.

Form cues

• Keep the upper arm braced on the thigh.
• Move only at the elbow.
• Go slowly.

Common mistakes

• Lifting the elbow off the thigh.
• Twisting the torso to lift.

Set up. Stand or sit tall with a dumbbell in each hand at your sides, palms facing forward.

1. Curl the dumbbells up, keeping your elbows at your sides.
2. Squeeze at the top.
3. Lower under control to straight arms.

Form cues

• Move only at the elbows.
• Keep the wrists straight.
• Use the full range.

Common mistakes

• Swinging the weights.
• Stopping short of straight arms.

Set up. Stand tall holding an EZ-bar on its angled grips with your palms facing slightly in, arms straight.

1. Curl the bar up, keeping the elbows at your sides.
2. Squeeze at the top.
3. Lower under control.

Form cues

• Keep the elbows still.
• Keep the torso upright.
• Use the full range.

Common mistakes

• Swinging the bar up.
• Letting the wrists bend back.

Set up. Stand tall with a dumbbell in each hand at your sides, palms facing your body.

1. Curl the dumbbells up with the palms still facing in.
2. Stop near the shoulder.
3. Lower under control.

Form cues

• Keep the thumbs up throughout.
• Keep the elbows at your sides.
• Do not swing.

Common mistakes

• Rotating the wrists into a normal curl.
• Rocking the torso.

Set up. Set a bench to a moderate incline and lie back with a dumbbell in each hand, arms hanging straight down behind your torso.

1. Curl the dumbbells up, keeping your upper arms still.
2. Squeeze at the top.
3. Lower slowly to a full stretch.

Form cues

• Keep your back and head on the bench.
• Let the arms hang straight at the bottom.
• Use lighter weights than a standing curl.

Common mistakes

• Bringing the elbows forward.
• Cutting the stretch short.

Set up. Adjust the seat so your elbows line up with the machine's pivot and your upper arms rest on the pad. Grip the handles.

1. Curl the handles toward your shoulders.
2. Squeeze at the top.
3. Lower under control.

Form cues

• Keep the upper arms on the pad.
• Line the elbow up with the pivot.
• Control the lowering.

Common mistakes

• Lifting the elbows off the pad.
• Letting the stack slam.

Set up. Adjust the preacher curl machine so your armpits sit at the top of the pad and the backs of your upper arms rest flat on it. Grip the handles with your arms nearly straight.

1. Curl the handles up toward your shoulders.
2. Squeeze the biceps at the top.
3. Lower under control until your arms are nearly straight.

Form cues

• Keep your upper arms on the pad.
• Control the bottom of the rep.
• Keep your shoulders down.

Common mistakes

• Lifting the elbows off the pad.
• Dropping fast into the bottom.

Set up. Lie face down on an incline bench with your chest on the pad and arms hanging straight down, a dumbbell in each hand.

1. Curl the dumbbells up toward your shoulders.
2. Squeeze at the top.
3. Lower under control to straight arms.

Form cues

• Keep the upper arms vertical.
• Keep your chest on the pad.
• Pause at the top.

Common mistakes

• Swinging the elbows forward.
• Lifting the chest off the pad.

Set up. Stand tall with a dumbbell in each hand at your sides, palms facing forward.

1. Curl the dumbbells up with palms up.
2. At the top, turn your palms to face down.
3. Lower slowly with palms down.
4. Turn the palms back up at the bottom.

Form cues

• Keep the elbows at your sides.
• Lower slower than you lift.
• Turn the wrists only at the top and bottom.

Common mistakes

• Using a weight too heavy to lower with palms down.
• Swinging the body.

Set up. Sit on the edge of a bench and place your hands beside your hips, fingers forward. Slide your hips off the bench with your feet on the floor in front of you.

1. Bend your elbows to lower your hips toward the floor.
2. Stop when your upper arms are about level with the floor.
3. Press back up to straight arms.

Form cues

• Keep your back close to the bench.
• Keep the shoulders down.
• Bend the knees to make it easier.

Common mistakes

• Dropping too deep so the shoulders roll forward.
• Letting the hips drift away from the bench.

Set up. Set a cable low with a single handle. Hinge forward with a flat back, holding it in one hand with the upper arm against your side and the elbow bent.

1. Straighten your arm behind you.
2. Squeeze the triceps at the end.
3. Return under control.
4. Switch sides after the set.

Form cues

• Keep the upper arm still and parallel to the floor.
• Move only at the elbow.
• Use a light weight.

Common mistakes

• Swinging the upper arm.
• Rounding the back.

Set up. Lie on a flat bench under the bar and grip it about shoulder width apart. Set your shoulder blades back and your feet flat.

1. Unrack the bar and hold it over your chest.
2. Lower it to your lower chest, keeping the elbows close to your sides.
3. Press back up to straight arms.

Form cues

• Keep the elbows tucked.
• Keep the wrists straight.
• Touch the chest lightly.

Common mistakes

• Gripping so narrow that the wrists bend.
• Flaring the elbows.

Take care. Use a spotter or set safety arms when the weight is heavy.

Set up. Get into a push-up position with your hands close together under your chest, index fingers and thumbs forming a diamond.

1. Brace your body in a straight line.
2. Lower your chest toward your hands, elbows close to your sides.
3. Push back up to straight arms.

Form cues

• Keep the elbows tucked.
• Keep the hips level.
• Lower to the hands.

Common mistakes

• Flaring the elbows.
• Letting the hips sag.

Set up. Sit or stand holding one dumbbell with both hands under its top end, arms straight overhead.

1. Bend your elbows to lower the dumbbell behind your head.
2. Stop at a comfortable stretch.
3. Straighten your arms to lift it back up.

Form cues

• Keep the elbows pointing up.
• Keep the ribs down.
• Move slowly at the bottom.

Common mistakes

• Flaring the elbows out.
• Arching the back.

Set up. Lie on a flat bench holding a dumbbell in each hand with the arms straight over your chest, palms facing each other.

1. Bend your elbows to lower the dumbbells beside your head.
2. Keep the upper arms still.
3. Straighten your arms to lift them back up.

Form cues

• Keep the elbows pointing up.
• Lower slowly.
• Keep the wrists firm.

Common mistakes

• Flaring the elbows.
• Pressing instead of extending.

Take care. Use a weight you fully control, since the dumbbells travel beside your head.

Set up. Adjust the seat so your elbows line up with the pivot and your upper arms rest on the pad. Grip the handles with the elbows bent.

1. Straighten your arms against the handles.
2. Squeeze the triceps at the end.
3. Return under control.

Form cues

• Keep the upper arms on the pad.
• Move only at the elbows.
• Keep the shoulders down.

Common mistakes

• Lifting the elbows off the pad.
• Using a shortened range.

Set up. Attach a rope to a cable. Face away from the machine with the rope held behind your head, elbows bent and pointing forward, in a split stance.

1. Straighten your arms to extend the rope forward and up.
2. Squeeze the triceps at the end.
3. Bend the elbows to return under control.

Form cues

• Keep the elbows pointing forward.
• Keep the ribs down.
• Feel the stretch behind the arm.

Common mistakes

• Letting the elbows flare wide.
• Arching the lower back.

Set up. Attach a single handle to a high cable. Stand close and hold it in one hand with the elbow bent and tucked at your side.

1. Push the handle down until the arm is straight.
2. Squeeze at the bottom.
3. Return under control.
4. Switch sides after the set.

Form cues

• Keep the elbow at your side.
• Keep the torso still.
• Use a full range.

Common mistakes

• Leaning over the handle.
• Letting the elbow move.

Set up. Lie on a flat bench holding a barbell or EZ-bar with a narrow overhand grip, arms straight over your chest.

1. Bend your elbows to lower the bar toward your forehead or just behind your head.
2. Keep your upper arms still.
3. Straighten your arms to press the bar back up.

Form cues

• Keep the elbows pointing at the ceiling.
• Lower slowly.
• Keep the wrists firm.

Common mistakes

• Flaring the elbows out.
• Turning it into a press by moving the upper arms.

Take care. Use a weight you fully control, since the bar travels toward your face, and ask a spotter for heavier sets.

Set up. Attach a bar or rope to a high cable. Stand close, grip it and tuck your elbows against your sides with the forearms raised.

1. Push the handle down until your arms are straight.
2. Squeeze the triceps at the bottom.
3. Let the handle rise under control until the forearms are just past level.

Form cues

• Keep the elbows pinned to your sides.
• Keep the torso still.
• Move only at the elbows.

Common mistakes

• Leaning over the bar to push with body weight.
• Letting the elbows move forward and back.

Set up. Grip a pull-up bar with both hands about shoulder width apart and lift your feet off the floor.

1. Hang with straight arms and relaxed legs.
2. Breathe steadily and hold for the target time.
3. Step down under control.

Form cues

• Squeeze the bar firmly.
• Let the shoulders rise toward the ears only as far as is comfortable.
• Keep the body still.

Common mistakes

• Swinging.
• Dropping off the bar instead of stepping down.

Set up. Stand between two heavy dumbbells, squat down with a flat back and grip one in each hand.

1. Stand up tall with the dumbbells at your sides.
2. Walk forward with short, steady steps.
3. Set the dumbbells down by squatting at the end of the distance or time.

Form cues

• Stand tall with the shoulders back.
• Grip hard.
• Walk smoothly, without rushing.

Common mistakes

• Leaning forward or to one side.
• Bending over to put the weights down with a round back.

Set up. Stand beside two smooth weight plates held together, and pinch them with your fingers on one side and thumb on the other.

1. Lift the plates by standing up, arm straight at your side.
2. Hold for the target time.
3. Set the plates down under control.
4. Switch hands.

Form cues

• Squeeze with the fingers and thumb.
• Stand tall.
• Keep the plates close to your body.

Common mistakes

• Holding them over your feet where a drop would land.
• Leaning to one side.

Set up. Stand tall holding a barbell with an overhand grip about shoulder width apart, arms straight.

1. Curl the bar up, keeping the palms facing down.
2. Stop near the shoulders.
3. Lower under control.

Form cues

• Keep the wrists straight.
• Keep the elbows at your sides.
• Use less weight than a normal curl.

Common mistakes

• Letting the wrists bend back.
• Swinging the bar.

Set up. Sit with your forearms on your thighs or a bench, palms down, holding a light dumbbell in each hand with the wrists past the edge.

1. Lift the backs of your hands up by bending at the wrist.
2. Pause at the top.
3. Lower slowly.

Form cues

• Keep the forearms still.
• Use a light weight.
• Move slowly.

Common mistakes

• Lifting the forearms.
• Using too much weight and a tiny range.

Set up. Sit with your forearms resting on your thighs or a bench, palms up, holding a dumbbell in each hand with the wrists just past the edge.

1. Let the dumbbells lower by bending your wrists down.
2. Curl your wrists up as far as you can.
3. Lower slowly.

Form cues

• Keep the forearms still.
• Move only at the wrist.
• Use a light weight and full range.

Common mistakes

• Lifting the forearms off their support.
• Bouncing at the bottom.

Set up. Hold a wrist roller with both hands, palms down, arms straight out in front at about shoulder height, with the weight hanging on its cord.

1. Roll the handle with alternating turns of the wrists to wind the weight up.
2. Continue until the weight reaches the handle.
3. Unroll slowly to lower it.

Form cues

• Keep the arms out in front.
• Use small, controlled turns.
• Lower slowly.

Common mistakes

• Dropping the arms to rest.
• Letting the weight spin down.

Set up. Kneel on a pad holding the ab wheel on the floor under your shoulders.

1. Brace and roll the wheel forward, extending your body.
2. Go only as far as you can keep the back flat.
3. Pull the wheel back toward your knees using your stomach.

Form cues

• Keep the hips tucked.
• Keep the arms straight.
• Start with short rollouts.

Common mistakes

• Letting the lower back sag at full reach.
• Leading the return with the hips.

Set up. Kneel on all fours with your hands under your shoulders and knees under your hips.

1. Brace and lift your knees a little off the floor.
2. Hold with a flat back for the target time.
3. Lower the knees to finish.

Form cues

• Keep the back flat.
• Push the floor away.
• Breathe steadily.

Common mistakes

• Lifting the hips high.
• Holding the breath.

Set up. Attach a rope to a high cable. Kneel facing the machine and hold the rope beside your head.

1. Curl your torso down, bringing your elbows toward your thighs.
2. Round through the spine by contracting the stomach.
3. Return slowly to the upright start.

Form cues

• Keep the hips still.
• Crunch the ribs toward the pelvis.
• Keep the hands by the head.

Common mistakes

• Sitting back on the heels to pull the weight.
• Pulling with the arms.

Set up. Stand in the captain's chair with your back against the pad and your forearms on the arm rests, legs hanging.

1. Lift your knees toward your chest.
2. Curl the pelvis up slightly at the top.
3. Lower slowly.

Form cues

• Keep the back against the pad.
• Move slowly.
• Do not swing the legs.

Common mistakes

• Swinging the legs up.
• Dropping the legs quickly.

Set up. Lie on your back with your knees bent and feet flat, hands lightly beside your head or across your chest.

1. Curl your shoulders off the floor by contracting your stomach.
2. Pause briefly.
3. Lower slowly.

Form cues

• Bring the ribs toward the pelvis.
• Keep the neck relaxed.
• Keep the lower back on the floor.

Common mistakes

• Pulling on the head with the hands.
• Sitting all the way up with momentum.

Set up. Lie on your back with your arms pointing to the ceiling and your knees bent at right angles above your hips.

1. Press your lower back gently into the floor.
2. Lower one arm overhead and the opposite leg toward the floor at the same time.
3. Return to the start and repeat with the other pair.

Form cues

• Keep the lower back on the floor.
• Breathe out as you reach.
• Move slowly.

Common mistakes

• Letting the back arch as the leg lowers.
• Rushing the reps.

Set up. Sit on a decline bench with your feet hooked under the pads and your arms across your chest.

1. Lower your torso back under control.
2. Curl back up toward your thighs.
3. Return slowly.

Form cues

• Curl rather than jerk.
• Keep the arms crossed.
• Control the lowering.

Common mistakes

• Jerking up with momentum.
• Dropping back quickly.

Set up. Clean one or two kettlebells to the front rack, handles at your chest and bells resting on your forearms.

1. Stand tall and brace.
2. Walk forward with steady steps.
3. Lower the bells under control at the end.

Form cues

• Keep the elbows tucked.
• Keep the ribs down.
• Breathe behind the brace.

Common mistakes

• Leaning back.
• Letting the bells slide off the forearms.

Set up. Hang from a pull-up bar with straight arms.

1. Lift your knees toward your chest.
2. Curl the pelvis up slightly at the top.
3. Lower slowly without swinging.

Form cues

• Keep the body still.
• Breathe out as you lift.
• Control the lowering.

Common mistakes

• Swinging.
• Dropping the legs quickly.

Set up. Hang from a pull-up bar with straight arms and your legs together.

1. Brace and lift your legs up in front of you, keeping them as straight as you can.
2. Raise them to at least hip height, tilting the pelvis up at the top.
3. Lower slowly without swinging.

Form cues

• Curl the pelvis up at the top.
• Keep the body still.
• Bend the knees to make it easier.

Common mistakes

• Swinging to get the legs up.
• Dropping the legs quickly.

Set up. Lie on your back with your arms overhead and legs straight.

1. Press your lower back into the floor.
2. Lift your shoulders, arms and legs a little off the floor.
3. Hold for the target time.

Form cues

• Keep the lower back pressed down.
• Bend the knees or bring the arms down to make it easier.
• Breathe steadily.

Common mistakes

• Letting the lower back lift.
• Holding the breath.

Set up. Sit between two parallettes or on the floor with your hands beside your hips, legs straight in front.

1. Press down through straight arms to lift your hips.
2. Hold your legs straight out in front, as level as you can.
3. Hold for the target time, then lower.

Form cues

• Push the shoulders down.
• Bend the knees to make it easier.
• Keep the arms locked.

Common mistakes

• Shrugging the shoulders up.
• Letting the legs drop to the floor.

Set up. Adjust the seat so the pads sit on your upper chest or the handles beside your head. Sit back with your feet secured.

1. Curl your torso forward and down by contracting your stomach.
2. Pause at the bottom.
3. Return under control.

Form cues

• Curl the ribs toward the pelvis.
• Keep the hips still.
• Do not pull with the arms.

Common mistakes

• Pulling with the arms.
• Letting the stack crash between reps.

Set up. Lie on your back with one knee bent and one leg straight, hands under the small of your back.

1. Brace your stomach.
2. Lift your head and shoulders a little way off the floor as one unit.
3. Hold for a few seconds, then lower.
4. Switch the bent leg halfway through.

Form cues

• Keep the neck in line with the upper back.
• The movement is small.
• Keep the hands under the lower back.

Common mistakes

• Tucking the chin to the chest.
• Curling up high like a sit-up.

Set up. Stand with your feet about shoulder width apart holding a non-bouncing slam ball overhead.

1. Slam the ball down in front of your feet, hinging and bending the knees.
2. Squat down with a flat back to pick it up.
3. Lift it back overhead and repeat.

Form cues

• Throw with the whole body.
• Keep the back flat when picking it up.
• Use a ball made for slamming.

Common mistakes

• Using a bouncy ball that rebounds into your face.
• Rounding the back to pick it up.

Set up. Get into a push-up position with straight arms and your body in a straight line.

1. Drive one knee toward your chest.
2. Switch legs, bringing the other knee in as the first goes back.
3. Keep alternating for the target time.

Form cues

• Keep the hips low.
• Keep the shoulders over the hands.
• Go slower to keep good form.

Common mistakes

• Bouncing the hips up.
• Letting the shoulders drift back.

Set up. Lie face down and rest on your forearms, elbows under your shoulders, then lift onto your toes so your body forms a straight line.

1. Brace your stomach and squeeze your glutes.
2. Hold the straight line for the target time.
3. Lower your knees to the floor to finish.

Form cues

• Keep a straight line from head to heels.
• Push the floor away with your forearms.
• Breathe steadily.

Common mistakes

• Letting the hips sag.
• Piking the hips up high.

Set up. Get into a push-up position with straight arms and your feet a little wider than hip width.

1. Brace and lift one hand to tap the opposite shoulder.
2. Place it back down.
3. Alternate hands while keeping the hips still.

Form cues

• Keep the hips level.
• Move slowly.
• Widen the feet to make it easier.

Common mistakes

• Rocking the hips side to side.
• Letting the back sag.

Set up. Lie on your back with your knees bent at right angles above your hips and your arms by your sides.

1. Curl your hips up off the floor, bringing your knees toward your chest.
2. Pause briefly.
3. Lower your hips slowly.

Form cues

• Curl the pelvis, do not swing the legs.
• Keep the arms relaxed.
• Lower slowly.

Common mistakes

• Kicking the legs to lift the hips.
• Dropping back down quickly.

Set up. Lie on your back with your hands lightly beside your head and your knees lifted over your hips.

1. Curl your shoulders up and rotate one elbow toward the opposite knee as that knee comes in.
2. Extend the other leg out at the same time.
3. Switch sides in a slow pedalling motion.

Form cues

• Turn the ribs, not just the elbow.
• Keep the lower back down.
• Go slowly.

Common mistakes

• Pulling the head with the hands.
• Pedalling quickly with no rotation.

Set up. Set a cable high. Stand side-on to it, feet wide, and hold the handle with both hands above the near shoulder.

1. Pull the handle down and across your body toward the opposite hip.
2. Turn the hips and pivot the back foot as you go.
3. Return under control.
4. Finish the set and switch sides.

Form cues

• Keep the arms fairly straight.
• Turn from the hips and torso together.
• Control the return.

Common mistakes

• Pulling with the arms only.
• Twisting the lower back without turning the hips.

Set up. Lie on your side with your knees bent behind you, resting on your forearm with the elbow under your shoulder.

1. Lift your hips so your body forms a line from head to knees.
2. Hold for the target time.
3. Lower and switch sides.

Form cues

• Keep the hips forward and high.
• Push the floor away.
• Breathe steadily.

Common mistakes

• Letting the hips sag.
• Sitting the hips back.

Set up. Set a cable at chest height. Stand side-on to it holding the handle at your chest with both hands, feet about hip width apart, and step away until there is tension.

1. Brace and press the handle straight out in front of your chest.
2. Hold briefly without letting your torso rotate.
3. Bring the handle back to your chest.
4. Finish the set and switch sides.

Form cues

• Resist the pull of the cable.
• Keep the hips and shoulders square.
• Move slowly.

Common mistakes

• Letting the torso turn toward the machine.
• Leaning away from the cable.

Set up. Sit with your knees bent and heels on the floor, then lean back slightly with a straight back and hold your hands together in front of your chest.

1. Rotate your torso to bring your hands beside one hip.
2. Rotate through the middle to the other side.
3. Continue alternating at a controlled pace.

Form cues

• Turn from the ribs, not just the arms.
• Keep the chest up.
• Lift the feet to make it harder.

Common mistakes

• Rounding the back.
• Swinging the arms without turning the torso.

Set up. Stand tall holding one dumbbell at your side, the other hand on your hip.

1. Bend sideways toward the dumbbell, sliding it down your leg.
2. Stop at a comfortable stretch.
3. Return upright by contracting the opposite side.
4. Finish the set and switch sides.

Form cues

• Bend straight sideways.
• Keep the hips still.
• Move slowly.

Common mistakes

• Leaning forward or back.
• Using momentum.

Set up. Lie on your side with your legs straight and stacked, resting on your forearm with the elbow under your shoulder.

1. Lift your hips so your body forms a straight line from head to feet.
2. Hold for the target time.
3. Lower and switch sides.

Form cues

• Keep the hips high and stacked.
• Push the floor away with the forearm.
• Keep the head in line.

Common mistakes

• Letting the hips sink.
• Rolling forward or back.

Set up. Squat down with a flat back and pick up one heavy dumbbell in one hand.

1. Stand up tall with the dumbbell at your side.
2. Walk forward with steady steps without leaning.
3. Set it down by squatting, then switch hands.

Form cues

• Stay upright.
• Keep the shoulders level.
• Grip hard.

Common mistakes

• Leaning toward or away from the weight.
• Rushing the steps.

Set up. Set up as for a hip thrust with your upper back on a bench and a padded bar over your hips, then move one foot forward so only its heel rests on the floor.

1. Drive through the working foot to lift your hips.
2. Finish level with your knees and shoulders.
3. Lower under control.
4. Finish the set and switch sides.

Form cues

• Most of the weight is on the back foot.
• Keep the hips level.
• Tuck the chin.

Common mistakes

• Pushing evenly through both feet.
• Letting the hips tilt.

Set up. Attach an ankle cuff to a low cable. Face the machine, hold it for support and hinge forward slightly.

1. Kick the cuffed leg back by extending the hip.
2. Squeeze the glute at the end.
3. Return under control.
4. Finish the set and switch legs.

Form cues

• Keep the lower back still.
• Lead with the heel.
• Move slowly.

Common mistakes

• Arching the back to kick higher.
• Swinging.

Set up. Attach a rope to a low cable. Face away from the machine, take the rope between your legs and walk forward until there is tension.

1. Hinge at the hips, letting the rope pull your hands back between your legs.
2. Keep your back flat and knees softly bent.
3. Drive your hips forward to stand tall.

Form cues

• Push the hips back, not down.
• Keep the arms relaxed.
• Squeeze the glutes at the top.

Common mistakes

• Squatting instead of hinging.
• Pulling with the arms.

Set up. Stand tall with a dumbbell in each hand.

1. Step one foot back and across behind the other.
2. Lower the back knee toward the floor.
3. Push through the front foot to return.
4. Alternate sides or finish one side first.

Form cues

• Keep the hips facing forward.
• Keep the front knee over the foot.
• Move with control.

Common mistakes

• Twisting the hips.
• Stepping so far across you lose balance.

Set up. Kneel on all fours with your hands under your shoulders and knees under your hips.

1. Keeping the knee bent, lift one leg out to the side.
2. Pause at the top.
3. Lower under control.
4. Finish the set and switch legs.

Form cues

• Keep the hips level.
• Keep the stomach braced.
• Move slowly.

Common mistakes

• Leaning the body away to lift higher.
• Rushing the reps.

Set up. Lie on your back with the soles of your feet together and your knees falling out to the sides, heels close to your backside.

1. Push through the outside edges of your feet to lift your hips.
2. Squeeze your glutes at the top.
3. Lower and repeat at a steady pace.

Form cues

• Keep the knees wide.
• Keep the ribs down.
• Squeeze hard at the top.

Common mistakes

• Arching the lower back.
• Letting the knees close.

Set up. Lie on your back with your knees bent and your feet flat about hip width apart, arms by your sides.

1. Brace your stomach and push through your heels to lift your hips.
2. Rise until your body is in a line from shoulders to knees.
3. Squeeze your glutes at the top.
4. Lower under control.

Form cues

• Push through the heels.
• Keep the ribs down.
• Pause at the top.

Common mistakes

• Arching the lower back to get higher.
• Pushing through the toes.

Set up. Set up on the kickback machine with your chest or forearms on the pad and one foot on the footplate.

1. Push the footplate back by extending the hip.
2. Squeeze the glute at the end.
3. Return under control.
4. Finish the set and switch legs.

Form cues

• Keep the lower back still.
• Drive through the heel.
• Move slowly.

Common mistakes

• Arching the back to push further.
• Kicking with momentum.

Set up. Sit on the floor with your upper back against a bench and a padded barbell over your hips. Bend your knees and plant your feet about hip width apart.

1. Brace and drive through your heels to lift your hips.
2. Finish with your hips level with your knees and shoulders, shins vertical.
3. Squeeze the glutes at the top.
4. Lower under control.

Form cues

• Tuck your chin and look forward.
• Keep the ribs down at the top.
• Push through the heels.

Common mistakes

• Arching the lower back instead of extending the hips.
• Placing the feet so far out that the hamstrings take over.

Set up. Sit in the hip thrust machine with your upper back on the pad, the belt or pad across your hips and your feet flat on the platform.

1. Push through your heels to lift your hips.
2. Finish with your hips in line with your knees and shoulders.
3. Squeeze, then lower under control.

Form cues

• Tuck the chin.
• Keep the ribs down.
• Pause at the top.

Common mistakes

• Arching the lower back at the top.
• Using a short range.

Set up. Stand with a kettlebell on the floor between your feet, feet about hip width apart.

1. Hinge at the hips with a flat back and grip the handle with both hands.
2. Push the floor away and stand up tall.
3. Lower the bell by pushing the hips back.

Form cues

• Keep the bell between your feet.
• Keep the back flat.
• Squeeze the glutes at the top.

Common mistakes

• Rounding the back to reach the bell.
• Squatting it up with the knees forward.

Set up. Stand with your feet a little wider than your hips and a kettlebell on the floor a short way in front. Hinge down with a flat back and grip the handle with both hands.

1. Hike the kettlebell back between your legs.
2. Snap your hips forward to stand tall, letting the bell float up to about chest height.
3. Let it swing back down and hinge to meet it.
4. At the end, hinge and park the bell on the floor in front of you.

Form cues

• It is a hip hinge, not a squat.
• The arms guide the bell, the hips move it.
• Stand tall with glutes tight at the top.

Common mistakes

• Lifting the bell with the arms.
• Rounding the back as the bell swings down.

Set up. Lie on your back with one knee bent and that foot flat, the other leg held straight or bent in the air.

1. Push through the planted heel to lift your hips.
2. Rise until your body forms a line from shoulders to knee.
3. Lower under control.
4. Finish the set and switch legs.

Form cues

• Keep the hips level.
• Push through the heel.
• Pause at the top.

Common mistakes

• Letting one hip drop.
• Arching the lower back.

Set up. Place a bench beside the Smith machine. Sit with your upper back on the bench, the padded bar over your hips and your feet flat.

1. Unhook the bar and drive your hips up through your heels.
2. Finish level with your knees and shoulders.
3. Squeeze, then lower under control.
4. Hook the bar back after the set.

Form cues

• Tuck the chin.
• Keep the shins vertical at the top.
• Pad the bar.

Common mistakes

• Arching the lower back.
• Placing the bench where the bar path is awkward.

Set up. Set the bar in a rack at about upper chest height. Step under it, rest it across your upper back and grip it just outside your shoulders, then stand up and step back with feet about shoulder width apart.

1. Brace your stomach and take a breath.
2. Bend your hips and knees together to sit down between your heels.
3. Go as deep as you can while keeping your back flat and heels down.
4. Drive up through the whole foot to stand tall.

Form cues

• Keep your knees in line with your toes.
• Keep your chest up.
• Keep the bar over the middle of your feet.

Common mistakes

• Letting the knees cave inward.
• Rising with the hips first so the chest drops.

Take care. Squat inside a rack with the safety pins set just below your lowest point, so a missed rep can be set down.

Set up. Loop a light band around both feet or over the tops of the feet, and lie on your back or stand tall holding a support.

1. Lift one knee up toward your chest against the band.
2. Pause at the top.
3. Lower under control and switch legs.

Form cues

• Keep the stomach braced.
• Keep the other leg still.
• Move slowly.

Common mistakes

• Arching the lower back.
• Using a band too heavy to control.

Set up. Attach the belt to the machine around your hips and stand on the platform with feet about shoulder width apart.

1. Release the lever so the weight hangs from the belt.
2. Squat down, keeping your torso upright.
3. Drive up to standing.

Form cues

• Keep the knees in line with the toes.
• Hold the rails lightly for balance.
• Keep your chest up.

Common mistakes

• Leaning forward so the belt pulls you off balance.
• Shortening the range.

Set up. Stand with your feet about shoulder width apart, toes turned slightly out, arms in front of you for balance.

1. Bend your hips and knees to sit down between your heels.
2. Go as deep as you can with a flat back and heels down.
3. Stand back up.

Form cues

• Keep your chest up.
• Keep the knees over the toes.
• Keep the weight over the middle of the foot.

Common mistakes

• Letting the knees fall inward.
• Lifting the heels.

Set up. Stand facing a sturdy box a short distance away, feet about hip width apart.

1. Dip quickly into a quarter squat and swing your arms back.
2. Jump up, swinging the arms forward, and land softly on the box with both feet.
3. Stand up tall on the box.
4. Step down rather than jumping down.

Form cues

• Land quietly with bent knees.
• Land with the knees over the toes.
• Choose a box you can clear easily.

Common mistakes

• Using a box so high you land in a deep squat.
• Jumping back down off the box.

Take care. Use a stable box, step down between reps, and stop the set when jumps start to fall short.

Set up. Set a box or bench behind you at a height where your thighs are about level with the floor when seated. Set up as for a back squat in a rack with the bar on your upper back.

1. Sit your hips back and down to the box under control.
2. Pause briefly on the box while staying tight.
3. Drive up to standing.

Form cues

• Touch the box, do not collapse onto it.
• Keep your shins fairly vertical.
• Stay braced throughout.

Common mistakes

• Dropping onto the box.
• Rocking back to get off it.

Take care. Use a stable box and set the rack's safety pins below the box height.

Set up. Stand with your feet about hip width apart and clear, non-slip space in front of you.

1. Swing your arms back and dip into a quarter squat.
2. Jump forward as far as you can, swinging the arms through.
3. Land on both feet with bent knees and hold the landing.
4. Walk back and reset.

Form cues

• Land softly.
• Keep the knees over the toes on landing.
• Stick each landing before the next rep.

Common mistakes

• Landing stiff-legged.
• Chaining jumps without resetting.

Set up. Stand a long step in front of a bench with a dumbbell in each hand, and place the top of your back foot on the bench.

1. Lower your back knee toward the floor, bending the front knee.
2. Go down until the front thigh is about level with the floor.
3. Drive through the front foot to stand back up.
4. Finish the set and switch legs.

Form cues

• Keep most of your weight on the front foot.
• Keep the front knee in line with the toes.
• Keep the torso tall or leaning slightly forward.

Common mistakes

• Standing too close to the bench.
• Pushing off the back foot.

Set up. Stand on a low, stable step or plate with a dumbbell in each hand.

1. Step one foot back off the step and lower the back knee toward the floor.
2. Go a little deeper than a normal lunge.
3. Push through the front foot to return to the step.
4. Alternate legs or finish one side first.

Form cues

• Keep the front foot flat on the step.
• Keep the torso tall.
• Control the extra depth.

Common mistakes

• Using a step that slides.
• Pushing off the back foot.

Set up. Rest the bar on the front of your shoulders against your throat, fingertips under the bar or arms crossed, elbows high. Stand with feet about shoulder width apart.

1. Brace and keep your elbows up.
2. Squat down between your heels with an upright torso.
3. Go as deep as your mobility allows with a flat back.
4. Drive up to standing, leading with the elbows.

Form cues

• Keep the elbows high.
• Stay upright.
• Keep the knees tracking over the toes.

Common mistakes

• Dropping the elbows so the bar rolls forward.
• Rounding the upper back.

Take care. Squat inside a rack with the safety pins set, and if a rep fails, push the bar forward off the shoulders onto them.

Set up. Place your front foot on a low, stable step and take a long split stance, holding a dumbbell in each hand.

1. Lower the back knee toward the floor.
2. Let the front knee travel forward over the toes.
3. Drive through the front foot to rise.
4. Finish the set and switch legs.

Form cues

• Keep most weight on the front foot.
• Keep the torso upright.
• Use the extra depth slowly.

Common mistakes

• Raising the front foot so high that you lose balance.
• Letting the front knee cave.

Set up. Clean two kettlebells, or one, to the front rack: the handles in your hands at your chest, the bells resting on your forearms. Stand with feet about shoulder width apart.

1. Brace your stomach and keep your elbows tucked.
2. Squat down between your heels.
3. Drive up to standing.

Form cues

• Keep the bells close to your chest.
• Stay upright.
• Keep the knees out.

Common mistakes

• Letting the bells pull you forward.
• Rounding the upper back.

Set up. Hold a kettlebell by its horns against your chest. Stand with feet about shoulder width apart, toes turned slightly out.

1. Brace your stomach.
2. Squat down between your heels, keeping your chest up.
3. Let your elbows travel inside your knees at the bottom.
4. Drive up to standing.

Form cues

• Keep the weight close to your chest.
• Keep the knees out over the toes.
• Keep the heels down.

Common mistakes

• Letting the chest fall forward.
• Rising onto the toes.

Set up. Step into the hack squat with your back against the pad and shoulders under the pads. Place your feet about shoulder width apart on the platform.

1. Release the safety handles.
2. Bend your knees to lower yourself under control.
3. Go as deep as you can with your back on the pad.
4. Drive up through the whole foot.

Form cues

• Keep your back and hips on the pad.
• Keep the knees in line with the toes.
• Control the bottom.

Common mistakes

• Lifting the heels.
• Bouncing out of the bottom.

Set up. Stand with your heels on a low wedge or small plates, feet close together, holding a kettlebell by its horns against your chest.

1. Brace and squat straight down, letting your knees travel forward.
2. Go as deep as you can with an upright torso.
3. Drive up to standing.

Form cues

• Keep the torso upright.
• Let the knees go over the toes.
• Keep the weight close.

Common mistakes

• Using an unstable support under the heels.
• Letting the chest fall forward.

Set up. Sit in the machine with your knees in line with its pivot and the pad resting on the front of your lower shins. Hold the handles.

1. Straighten your knees to lift the pad.
2. Squeeze the thighs at the top.
3. Lower under control.

Form cues

• Line the knee up with the pivot.
• Keep your hips on the seat.
• Lower slowly.

Common mistakes

• Swinging the weight up.
• Lifting the hips off the seat.

Set up. Sit in the leg press with your back and hips against the pad and your feet about shoulder width apart in the middle of the platform.

1. Push the platform up and release the safety handles.
2. Lower the platform by bending your knees toward your chest.
3. Stop before your lower back lifts off the pad.
4. Press back up without locking your knees hard.

Form cues

• Keep your hips on the seat.
• Keep your knees in line with your toes.
• Push through the whole foot.

Common mistakes

• Lowering so far that the lower back rounds off the pad.
• Snapping the knees straight at the top.

Set up. Set up as for a back squat in a rack with the safety pins set, the bar on your upper back.

1. Squat down under control to your usual depth.
2. Hold the bottom position still for a count of two or three while staying braced.
3. Drive up to standing without bouncing.

Form cues

• Stay tight during the pause.
• Keep your chest up.
• Use less weight than a normal squat.

Common mistakes

• Relaxing at the bottom.
• Rocking out of the pause.

Take care. Squat inside a rack with the safety pins set just below your lowest point.

Set up. Step into the pendulum squat with your shoulders under the pads and your back on the pad. Place your feet in the middle of the platform.

1. Release the safety and squat down as the pad swings.
2. Go as deep as you can with the back on the pad.
3. Drive back up through the whole foot.

Form cues

• Keep your back on the pad.
• Keep the knees in line with the toes.
• Control the descent.

Common mistakes

• Bouncing at the bottom.
• Lifting the heels.

Set up. Stand on one leg with the other leg held straight out in front of you, arms forward for balance.

1. Squat down on the standing leg, keeping the free leg off the floor.
2. Go as deep as you can with control.
3. Drive up to standing.
4. Finish the set and switch legs.

Form cues

• Keep the standing heel down.
• Keep the knee over the toes.
• Hold a support or squat to a box to learn it.

Common mistakes

• Collapsing into the bottom.
• Letting the knee cave inward.

Set up. Stand tall with a dumbbell in each hand at your sides.

1. Step one foot back and lower the back knee toward the floor.
2. Go down until both knees are bent at roughly right angles.
3. Push through the front foot to step back to standing.
4. Alternate legs or finish one side first.

Form cues

• Keep most of your weight on the front leg.
• Keep the torso tall.
• Lower the back knee gently.

Common mistakes

• Stepping straight back on a line so you wobble.
• Pushing off the back foot.

Set up. Kneel on a padded surface with your knees hip width apart, toes on the floor and your body upright from knees to head.

1. Lean your body back slowly as one straight line from knees to shoulders.
2. Go back only as far as you can control.
3. Use your thighs to pull yourself back upright.

Form cues

• Keep the hips straight, not bent.
• Move slowly.
• Shorten the range to make it easier.

Common mistakes

• Bending at the hips to cheat the lean.
• Dropping back further than you can return from.

Set up. Sit in the leg press with your back against the pad and place one foot in the middle of the platform, the other on the floor or resting off to the side.

1. Release the safeties and lower the platform by bending the working knee.
2. Stop before your hips lift off the seat.
3. Press back up without locking the knee.
4. Finish the set and switch legs.

Form cues

• Keep the hips square on the seat.
• Keep the knee in line with the toes.
• Use much less weight than a two-leg press.

Common mistakes

• Letting the knee fall inward.
• Lowering until the hips roll off the seat.

Set up. Stand on one leg with the other knee bent so its foot is behind you, arms forward for balance.

1. Bend the standing leg and lower the back knee toward the floor.
2. Touch the knee down lightly or stop just above a pad.
3. Drive up through the standing foot.
4. Finish the set and switch legs.

Form cues

• Keep the standing heel down.
• Lean the torso forward slightly.
• Control the bottom.

Common mistakes

• Dropping the knee hard onto the floor.
• Letting the standing knee fall inward.

Set up. Load a sled, grip its upright handles and lean into it with your arms straight or bent and your body at a strong forward angle.

1. Drive the sled forward with short, powerful steps.
2. Push through the balls of your feet.
3. Keep going for the distance or time.

Form cues

• Keep a straight line from head to back foot.
• Take quick, short steps.
• Keep the arms firm.

Common mistakes

• Standing too upright to push.
• Overstriding.

Set up. Set the Smith bar at upper chest height, step under it with the bar on your upper back and take a long split stance.

1. Unhook the bar.
2. Lower the back knee toward the floor.
3. Drive through the front foot to rise.
4. Rotate the bar back onto the hooks and switch legs.

Form cues

• Keep the front heel down.
• Keep the torso upright.
• Set the safety stops first.

Common mistakes

• Using too short a stance.
• Pushing off the back foot.

Set up. Set the Smith bar at upper chest height and the safety stops just below your lowest point. Step under it, rest it on your upper back and place your feet slightly in front of the bar.

1. Unhook the bar by rotating it.
2. Squat down under control, keeping your chest up.
3. Drive up to standing.
4. Rotate the bar back onto the hooks after the set.

Form cues

• Find a foot position where your heels stay down.
• Keep the knees over the toes.
• Brace before each rep.

Common mistakes

• Placing the feet so far forward the lower back rounds.
• Forgetting to set the stops.

Set up. Loop a heavy band around a sturdy post and step into it so it sits behind both knees. Step back until the band is tight and stand with feet hip width apart.

1. Sit back into the band, keeping your shins near vertical.
2. Lower until your thighs are about halfway to level, or as far as is comfortable.
3. Hold the position for the target time.
4. Stand up and step out of the band.

Form cues

• Let the band hold your knees back.
• Keep your torso upright.
• Keep the weight in your heels and mid-foot.

Common mistakes

• Using a band too light to hold the knees.
• Leaning far forward.

Set up. Stand in a long split stance, one foot forward and the back heel lifted, hands on your hips.

1. Lower the back knee straight down toward the floor.
2. Stop just above the floor.
3. Drive through the front foot to rise.
4. Finish the set and switch legs.

Form cues

• Move straight up and down.
• Keep the front heel down.
• Keep the torso tall.

Common mistakes

• Using a stance so narrow you wobble.
• Leaning back.

Set up. Stand facing a sturdy box or bench about knee height, holding a dumbbell in each hand. Place one whole foot on top.

1. Drive through the top foot to stand up onto the box.
2. Stand tall at the top.
3. Lower the other foot back down under control.
4. Finish the set and switch legs.

Form cues

• Push through the top foot, not the bottom one.
• Keep the knee over the foot.
• Lower slowly.

Common mistakes

• Bouncing off the floor foot.
• Using a box so high the knee caves.

Set up. Anchor a band at about knee height on a post in front of you and loop it behind one knee. Step back until the band pulls the knee slightly bent.

1. Straighten the knee fully against the band.
2. Squeeze the front of the thigh at the end.
3. Let the knee bend slightly under control.
4. Finish the set and switch legs.

Form cues

• Keep the heel on the floor.
• Straighten fully each rep.
• Move slowly.

Common mistakes

• Using a band so heavy the knee cannot straighten.
• Rocking the hips to move the band.

Set up. Step into the V-squat with your shoulders under the pads and your feet on the platform about shoulder width apart.

1. Release the safety and squat down under control.
2. Go as deep as you can with a flat back.
3. Drive back up through the whole foot.

Form cues

• Keep your back against the pads.
• Keep the knees tracking over the toes.
• Keep the heels down.

Common mistakes

• Locking the knees hard at the top.
• Cutting the depth short.

Set up. Stand tall with a dumbbell in each hand at your sides and clear space in front of you.

1. Take a long step forward and lower your back knee toward the floor.
2. Go down until both knees are bent at roughly right angles.
3. Push through the front foot and bring the back leg through into the next step.
4. Keep alternating legs as you walk.

Form cues

• Keep your torso upright.
• Keep the front knee over the foot.
• Lower the back knee gently.

Common mistakes

• Taking steps so short the front heel lifts.
• Banging the back knee on the floor.

Set up. Stand with your back against a wall and walk your feet out about a long step in front of you.

1. Slide down the wall until your thighs are about level with the floor or as low as is comfortable.
2. Hold the position with your back flat on the wall.
3. Slide back up at the end of the time.

Form cues

• Keep your knees over your ankles.
• Keep the whole back on the wall.
• Breathe steadily.

Common mistakes

• Resting the hands on the thighs to push.
• Letting the knees drift inward.

Set up. Kneel on a pad with your ankles held down. Anchor a band high in front of you and loop it around your chest or hold it.

1. Lower your body forward as one straight line, using the band for help.
2. Go as far as you can control.
3. Pull yourself back up with the hamstrings and the band.

Form cues

• Keep the hips straight.
• A stronger band gives more help.
• Lower slowly.

Common mistakes

• Bending at the hips.
• Using a band that slips.

Set up. Stand on a long band with your feet hip width apart and loop the other end behind your neck and over your upper back.

1. Push your hips back and lean forward with a flat back.
2. Lower to a hamstring stretch.
3. Drive the hips forward to stand tall against the band.

Form cues

• Keep the back flat.
• Keep the knees soft.
• Squeeze the glutes at the top.

Common mistakes

• Rounding the back.
• Letting the band slip up to the neck.

Set up. Anchor a band low and loop it around one ankle. Lie face down with your feet toward the anchor, or stand facing it holding a support.

1. Curl your heel toward your backside against the band.
2. Pause at the end.
3. Return under control.
4. Finish the set and switch legs.

Form cues

• Keep the hips still.
• Move slowly.
• Keep tension at the start.

Common mistakes

• Lifting the hips.
• Letting the band snap the leg back.

Set up. Hold a broomstick or dowel vertically along your back so it touches the back of your head, upper back and tailbone. Stand with feet hip width apart.

1. Push your hips back and lean forward, keeping all three contact points on the stick.
2. Lower until you feel a stretch in the hamstrings.
3. Drive the hips forward to stand.

Form cues

• Keep the stick touching head, back and tailbone.
• Keep the knees softly bent.
• Move from the hips.

Common mistakes

• Losing contact at the head or tailbone.
• Bending the knees so it becomes a squat.

Set up. Attach a straight bar to a low cable. Hold it in front of your thighs and step back so there is tension, feet hip width apart and knees soft.

1. Push your hips back and let the bar travel down your legs.
2. Keep your back flat.
3. Lower to a strong hamstring stretch.
4. Drive the hips forward to stand tall.

Form cues

• Hips back, not chest down.
• Keep the knee bend fixed.
• Squeeze the glutes at the top.

Common mistakes

• Rounding the back.
• Turning it into a squat.

Set up. Set up in a glute-ham developer with your feet locked in, knees just behind the pad and torso upright or level with the floor.

1. Lower your torso forward under control until your body is level with the floor.
2. Curl your body back up by pulling with the hamstrings, pressing the toes into the plate.
3. Finish upright with the hips straight.

Form cues

• Keep the hips extended.
• Pull with the hamstrings.
• Use your hands to help at first.

Common mistakes

• Bending at the hips so it becomes a back extension.
• Setting the pad in the wrong place.

Set up. Rest a barbell on your upper back as for a squat, feet hip width apart and knees softly bent.

1. Push your hips back and lower your torso forward with a flat back.
2. Stop at a strong hamstring stretch, usually before the torso is level with the floor.
3. Drive your hips forward to stand back up.

Form cues

• Keep the back flat throughout.
• Keep the knee bend small and fixed.
• Start with a light bar.

Common mistakes

• Rounding the back as you lean.
• Bending forward further than your hamstrings allow.

Take care. Start very light and progress slowly; perform it in a rack with the safety pins set.

Set up. Stand tall holding a kettlebell by the handle in front of your thighs, feet hip width apart and knees soft.

1. Push your hips back and slide the bell down your legs.
2. Keep your back flat.
3. Lower to a hamstring stretch.
4. Drive the hips forward to stand.

Form cues

• Hips back.
• Keep the bell close.
• Keep the knee bend fixed.

Common mistakes

• Rounding the back.
• Letting the bell drift away from the legs.

Set up. Lie face down on the leg curl machine with your knees just past the bench edge and the pad resting above your heels. Hold the handles.

1. Curl your heels toward your backside.
2. Squeeze the hamstrings at the top.
3. Lower under control to almost straight legs.

Form cues

• Keep your hips pressed into the pad.
• Line the knees up with the pivot.
• Lower slowly.

Common mistakes

• Lifting the hips to swing the weight.
• Letting the weight drop on the way down.

Set up. Kneel on a padded surface with your ankles held down by a partner or a fixed pad, body upright from knees to head.

1. Lower your body forward slowly as one straight line, resisting with your hamstrings.
2. Go as far as you can control.
3. Catch yourself with your hands at the bottom.
4. Push off lightly and pull yourself back up with the hamstrings.

Form cues

• Keep the hips straight.
• Lower as slowly as you can.
• Use your hands to help at first.

Common mistakes

• Bending at the hips to shorten the lever.
• Dropping fast into the bottom.

Take care. Start with the assisted version and only a few reps: this movement is very demanding on the hamstrings.

Set up. Stand tall holding a barbell in front of your thighs with an overhand grip about shoulder width apart, feet hip width apart and knees softly bent.

1. Push your hips back and let the bar slide down the front of your legs.
2. Keep your back flat and the knee bend fixed.
3. Lower until you feel a strong stretch in the hamstrings, usually around mid-shin.
4. Drive your hips forward to stand back up.

Form cues

• Think hips back, not chest down.
• Keep the bar against your legs.
• Keep the shins nearly vertical.

Common mistakes

• Rounding the back to reach lower.
• Bending the knees more so it becomes a squat.

Set up. Sit in the seated leg curl with your knees in line with the pivot, the lower pad behind your ankles and the thigh pad locked down over your legs.

1. Curl your heels down and back under the seat.
2. Squeeze at the end.
3. Return under control to almost straight legs.

Form cues

• Keep the thigh pad snug.
• Sit tall or lean slightly forward.
• Control the return.

Common mistakes

• Letting the weight pull the legs straight quickly.
• Lifting the hips off the seat.

Set up. Stand on one leg with a slight knee bend, holding a dumbbell in the opposite hand.

1. Hinge forward at the hip as the free leg reaches straight back.
2. Lower until your torso and back leg are near level, or to a strong stretch.
3. Drive the hip forward to stand up.
4. Finish the set and switch sides.

Form cues

• Keep the hips square to the floor.
• Move as one line from head to back heel.
• Hold a support to learn it.

Common mistakes

• Opening the hip so the back leg turns out.
• Rounding the back.

Set up. Attach a harness or straps to a loaded sled and hold them, facing the sled to walk backward or facing away to walk forward.

1. Lean slightly and start walking with steady steps.
2. Keep tension on the straps.
3. Keep going for the distance or time.

Form cues

• Walk forward for the hamstrings and glutes, backward for the front of the thighs.
• Keep the steps short and steady.
• Stay tall.

Common mistakes

• Jerking the sled.
• Rounding the back.

Set up. Stand at the standing leg curl with your thigh against the pad and the roller behind one ankle. Hold the handles.

1. Curl your heel up toward your backside.
2. Squeeze at the top.
3. Lower under control.
4. Finish the set and switch legs.

Form cues

• Keep the thigh against the pad.
• Keep the hips still.
• Lower slowly.

Common mistakes

• Swinging the leg.
• Lifting the hip to finish.

Set up. Stand tall holding a dumbbell in each hand in front of your thighs, feet hip width apart and knees nearly straight.

1. Push your hips back and lower the dumbbells along your legs.
2. Keep your back flat and knees nearly straight.
3. Lower to a strong hamstring stretch.
4. Drive the hips forward to stand up.

Form cues

• Keep the weights close to your legs.
• Keep the back flat.
• Stop where the stretch is, not where the floor is.

Common mistakes

• Rounding the back to reach lower.
• Locking the knees hard.

Set up. Sit in the adductor machine with the pads against the inside of your knees, set to a comfortable starting width.

1. Squeeze your knees together against the pads.
2. Pause when they meet.
3. Let them open under control.

Form cues

• Start with a modest width.
• Keep your back against the pad.
• Control the opening.

Common mistakes

• Setting the starting width wider than you can control.
• Letting the pads snap open.

Set up. Attach an ankle cuff to a low cable and put it on the leg nearer the machine. Stand side-on, holding the machine for balance.

1. Pull the cuffed leg across in front of your standing leg.
2. Pause briefly.
3. Return under control.
4. Finish the set and switch legs.

Form cues

• Keep the torso upright.
• Keep the leg nearly straight.
• Control the return.

Common mistakes

• Twisting the hips.
• Letting the cable yank the leg out.

Set up. Lie on your side beside a bench. Rest your forearm on the floor under your shoulder and place the inside of your top foot or lower leg on the bench.

1. Lift your hips so your body forms a straight line.
2. Lift the bottom leg up toward the bench if you can.
3. Hold for the target time.
4. Lower and switch sides.

Form cues

• Keep the hips high and straight.
• Place the knee on the bench to make it easier.
• Breathe steadily.

Common mistakes

• Letting the hips sag or rotate.
• Starting with the full long-lever version.

Set up. Stand with your feet very wide, toes turned slightly out, hands in front for balance.

1. Shift your weight to one side and squat down on that leg.
2. Keep the other leg straight with its toes pointing up.
3. Push back up to the middle.
4. Alternate sides.

Form cues

• Keep the bent leg's heel down.
• Keep the chest up.
• Go only as deep as you control.

Common mistakes

• Letting the bent knee cave inward.
• Rounding the back to get lower.

Set up. Stand with your feet together, holding a dumbbell in each hand or one at your chest.

1. Take a wide step out to the side.
2. Bend the stepping knee and sit the hips back, keeping the other leg straight.
3. Push off the bent leg to return to standing.
4. Alternate sides or finish one side first.

Form cues

• Keep both feet pointing forward.
• Keep the heel of the bent leg down.
• Keep the chest up.

Common mistakes

• Letting the bent knee cave inward.
• Rounding the back.

Set up. Lie on your side beside a bench. Rest your forearm on the floor under your shoulder and place the inside of your top knee on the bench.

1. Lift your hips so your body forms a straight line.
2. Hold for the target time.
3. Lower and switch sides.

Form cues

• Keep the hips high.
• Squeeze the top knee into the bench.
• Breathe steadily.

Common mistakes

• Letting the hips sag.
• Rotating the body forward.

Set up. Place a mini band around your legs just above the knees or at the ankles. Stand with feet hip width apart in a quarter squat.

1. Step one foot out to the side against the band.
2. Follow with the other foot, keeping tension on the band.
3. Take the set number of steps, then walk back the other way.

Form cues

• Keep the knees pushed out.
• Stay low and level.
• Take controlled steps.

Common mistakes

• Letting the feet come fully together.
• Rocking the torso side to side.

Set up. Attach an ankle cuff to a low cable and put it on the leg farther from the machine. Stand side-on holding the machine for balance.

1. Lift the cuffed leg out to the side.
2. Pause at the top.
3. Lower under control.
4. Finish the set and switch legs.

Form cues

• Keep the torso upright.
• Keep the toes pointing forward.
• Move slowly.

Common mistakes

• Leaning away to lift higher.
• Swinging the leg.

Set up. Lie on your side with your hips and knees bent and a mini band around your thighs just above the knees. Rest your head on your arm.

1. Keeping your feet together, open the top knee against the band.
2. Pause at the top.
3. Close under control.
4. Finish the set and switch sides.

Form cues

• Keep the hips stacked.
• Keep the feet touching.
• Move slowly.

Common mistakes

• Rolling the hips back to open the knee further.
• Using a band too heavy to control.

Set up. Sit in the hip abduction machine with the pads against the outside of your knees and your back against the pad.

1. Push your knees outward against the pads.
2. Pause at the widest point.
3. Return under control.

Form cues

• Keep your back on the pad.
• Move slowly.
• Keep tension at the start.

Common mistakes

• Letting the weight slam back.
• Rocking the body.

Set up. Place a mini band around your legs above the knees or at the ankles. Stand with feet hip width apart in a quarter squat.

1. Step forward and slightly out at a diagonal.
2. Step the other foot forward and out the same way.
3. Keep walking forward for the set, then walk backward.

Form cues

• Keep the knees pushed out.
• Stay low.
• Keep tension on the band.

Common mistakes

• Letting the knees cave.
• Standing up tall between steps.

Set up. Lie on your side with your legs straight and stacked, head resting on your arm.

1. Lift the top leg up, keeping it straight and slightly behind your body.
2. Pause at the top.
3. Lower under control.
4. Finish the set and switch sides.

Form cues

• Keep the toes pointing forward.
• Keep the hips stacked.
• Lift only as high as the hips stay still.

Common mistakes

• Rolling backward.
• Swinging the leg high.

Set up. Set up in the donkey calf machine, hips under the pad, torso leaning forward on the support and the balls of your feet on the step.

1. Lower your heels to a full stretch.
2. Rise up onto the balls of your feet as high as you can.
3. Pause, then lower slowly.

Form cues

• Keep the knees nearly straight.
• Use the full range.
• Pause at the bottom.

Common mistakes

• Bouncing.
• Bending the knees to push.

Set up. Sit in the leg press with the balls of your feet on the bottom edge of the platform and your legs nearly straight.

1. Hold the handles and keep your legs nearly straight.
2. Let the platform push your toes back toward you to a full stretch.
3. Press the platform away by pointing your feet.
4. Lower slowly.

Form cues

• Keep the knees soft but still.
• Keep the balls of the feet firmly on the edge.
• Use the full range.

Common mistakes

• Letting the feet slip off the platform.
• Bending the knees.

Take care. Keep the balls of your feet securely on the platform, and use the safety catches where the machine has them.

Set up. Sit in the seated calf raise with the balls of your feet on the step and the pad across your lower thighs.

1. Release the safety and lower your heels to a full stretch.
2. Rise onto the balls of your feet as high as you can.
3. Pause, then lower slowly.

Form cues

• Use the full range.
• Pause at the bottom.
• Push through the big toe.

Common mistakes

• Bouncing.
• Using a tiny range with heavy weight.

Set up. Stand on one foot on the edge of a step, holding a support for balance.

1. Lower your heel below the step to a full stretch.
2. Rise up as high as you can on the ball of the foot.
3. Lower slowly.
4. Finish the set and switch legs.

Form cues

• Keep the knee straight but soft.
• Use the support for balance only.
• Pause at the top.

Common mistakes

• Bouncing at the bottom.
• Rolling onto the outside of the foot.

Set up. Place a stable step under the Smith bar. Stand on it with the balls of your feet on the edge and the bar on your upper back.

1. Unhook the bar.
2. Lower your heels to a full stretch.
3. Rise as high as you can, pause, and lower slowly.
4. Rotate the bar back onto the hooks after the set.

Form cues

• Keep the knees straight but soft.
• Use the full range.
• Set the safety stops.

Common mistakes

• Using a step that can slide.
• Bouncing.

Set up. Stand in the calf raise machine with the pads on your shoulders and the balls of your feet on the edge of the step.

1. Lower your heels below the step to a full stretch.
2. Rise up onto the balls of your feet as high as you can.
3. Pause at the top, then lower slowly.

Form cues

• Keep the knees straight but not locked.
• Use the full range.
• Pause at the bottom and top.

Common mistakes

• Bouncing at the bottom.
• Bending the knees to push the weight.

Set up. Stand tall and lift your toes and the front of your feet off the floor, balancing on your heels.

1. Walk forward on your heels with short steps.
2. Keep the toes lifted throughout.
3. Continue for the distance or time.

Form cues

• Stand tall.
• Keep the knees soft.
• Take short steps.

Common mistakes

• Leaning back.
• Letting the toes drop.

Set up. Sit with one leg straight, a band anchored in front of you and looped over the top of that foot.

1. Pull your toes back toward your shin against the band.
2. Pause at the top.
3. Return slowly.
4. Finish the set and switch feet.

Form cues

• Keep the leg still.
• Move only at the ankle.
• Control the return.

Common mistakes

• Using a band too heavy for a full range.
• Letting the band snap the foot back.

Set up. Stand with your back against a wall and your heels a short step out from it.

1. Keeping your heels on the floor, lift your toes and the front of your feet as high as you can.
2. Pause at the top.
3. Lower slowly.

Form cues

• Keep the knees straight.
• Lean back on the wall.
• Move slowly.

Common mistakes

• Rocking the body to lift the toes.
• Rushing the reps.

Set up. Lean your back against a wall with your feet farther out than for a standard tibialis raise.

1. Keep your heels down and lift your toes as high as you can.
2. Pause at the top.
3. Lower slowly.
4. Step your feet farther out to make it harder.

Form cues

• Keep the body straight against the wall.
• Use the full range.
• Control the lowering.

Common mistakes

• Bending at the hips.
• Bouncing the toes.

Set up. Sit on a bench with a tibialis bar or a weight secured over the tops of your feet, heels on the floor or the bench edge.

1. Lift your toes and the weight toward your shins.
2. Pause at the top.
3. Lower slowly to a stretch.

Form cues

• Keep the heels in one place.
• Start light.
• Use the full range.

Common mistakes

• Letting the weight slip.
• Jerking the weight up.