KQ
Knees & QuadsLong range
ATG Split Squat
Sets: 3–4 · Reps: 5–8 controlled per side
Build strength through deep knee flexion while opening the trailing hip.
Own Every Range
MOVEMENT LIBRARY · 68 EXERCISES
Find the right movement.
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What do Short, Long, and Control mean?
ShortFinish shortened
LongFinish lengthened
ControlConnect both
KQ
Knees & QuadsShort range
Patrick Step Up
Sets: 3 · Reps: 8–15 per side
Build controlled single-leg knee strength from the floor to a low step.
KQ
Knees & QuadsLong range
VMO Squat
Sets: 3–5 · Reps: 6–12
Use a narrow, heel-elevated squat to emphasize the quads through deep knee flexion.
KQ
Knees & QuadsShort range
Reverse Sled Drag
Sets: 4–8 · Distance: 20–40 metres
Accumulate knee-extension volume without a heavy eccentric cost.
HM
HamstringsLong range
HM
HamstringsShort range
HM
HamstringsLong range
Romanian Deadlift
Sets: 3–5 · Reps: 5–10
Load the hamstrings through hip flexion while preserving a strong trunk.
HM
HamstringsShort range
Hamstring Curl
Sets: 3 · Reps: 10–20 per side
Train knee flexion in a simple, joint-friendly shortened position.
GH
Glutes & HipsShort range
45° Back Extension
Sets: 3–4 · Reps: 6–12
Finish hip extension hard after beginning from a deep, controlled hinge.
GH
Glutes & HipsShort range
Reverse Hyperextension
Sets: 3–4 · Reps: 10–20
Finish hip extension with the trunk supported and the glutes shortening.
GH
Glutes & HipsControl range
Couch Stretch Lift-Off
Sets: 2–3 · Reps: 5–8 lift-offs per side
Turn a passive hip-flexor stretch into active end-range ownership.
GH
Glutes & HipsShort range
Hip Flexor March
Sets: 3–4 · Reps: 10–20 per side
Train hip flexion one side at a time while the trunk and pelvis stay steady.
CA
Calves & AnklesShort range
CA
Calves & AnklesShort range
Seated Soleus Raise
Sets: 3–4 · Reps: 12–25
Train the bent-knee calf through a strong shortened finish.
CA
Calves & AnklesShort range
CA
Calves & AnklesLong range
Knee-Over-Toe Calf Raise
Sets: 3 · Reps: 10–20 per side
Strengthen the soleus while the ankle moves into deep dorsiflexion.
SS
Shoulders & ScapulaeShort range
Trap-3 Raise
Sets: 3–4 · Reps: 8–15
Train upward rotation and lower-trap control in the overhead line.
SS
Shoulders & ScapulaeShort range
Powell Raise
Sets: 3–4 · Reps: 8–12 per side
Build the rear shoulder and scapular retractors one side at a time.
SS
Shoulders & ScapulaeControl range
External Shoulder Rotation
Sets: 3 · Reps: 8–15 per side
Train shoulder external rotation with the upper arm securely supported.
SS
Shoulders & ScapulaeLong range
Dumbbell Pullover
Sets: 3–4 · Reps: 8–15
Load shoulder flexion and the lats in an overhead lengthened position.
BL
Back & LatsShort range
Chin-Up
Sets: 3–5 · Reps: 3–10
Pull from a long hang into shortened lats, upper back, and elbow flexors.
BF
Biceps & ForearmsShort range
Incline Dumbbell Curl
Sets: 3–4 · Reps: 6–12
Train elbow flexion with the biceps lengthened behind the torso.
TS
Trunk & SpineShort range
QL Side Bend
Sets: 3 · Reps: 6–12 per side
Train lateral trunk strength from a deep, supported side bend.
TS
Trunk & SpineShort range
TS
Trunk & SpineLong range
Jefferson Curl
Sets: 2–3 · Reps: 5–8 slow
Build controlled spinal flexion segment by segment with conservative loading.
KQ
Knees & QuadsLong range
Reverse Nordic Curls
Sets: 3–4 · Reps: 5–10 controlled
Lengthen the quads under control while the hips stay extended.
KQ
Knees & QuadsLong range
Sissy Squat
Sets: 3 · Reps: 6–12
Take the quads from a shortened top position into deep loaded length.
KQ
Knees & QuadsShort range
Machine Knee Extension
Sets: 3–4 · Reps: 8–15
Straighten the knees against the machine, squeeze the quads at the top, and lower under control.
HM
HamstringsShort range
Lying Hamstring Curl
Sets: 3–4 · Reps: 8–15
Curl the heel toward the glute without letting the pelvis escape.
HM
HamstringsLong range
Single-Leg RDL
Sets: 3–4 · Reps: 5–10 per side
Own hamstring length, hip control, and balance one side at a time.
GH
Glutes & HipsShort range
Glute Bridge Progression
Sets: 3–5 · Reps: 6–12
Build from a floor glute bridge to a loaded hip thrust as strength improves.
GH
Glutes & HipsControl range
Hip Airplane
Sets: 2–4 · Reps: 4–8 per side
Control pelvic rotation over a planted hip without losing the foot.
GH
Glutes & HipsShort range
Cable Hip Abduction
Sets: 3 · Reps: 10–20 per side
Train the lateral hip directly without turning the movement into a side bend.
GH
Glutes & HipsControl range
90/90 Hip Rotation
Sets: 2–3 · Reps: 5–8 transitions per side
Move between hip internal and external rotation without borrowing from the spine.
AG
Adductors & GroinLong range
Cossack Squat
Sets: 3 · Reps: 5–10 per side
Load one adductor at length while the other leg owns deep flexion.
AG
Adductors & GroinControl range
Copenhagen Plank
Sets: 3 · Time: 15–30 seconds per side
Build adductor strength and pelvic control without repeated joint motion.
AG
Adductors & GroinShort range
Seated Adductor Machine
Sets: 3–4 · Reps: 10–20
Bring the thighs toward the midline and finish with the adductors shortened.
CA
Calves & AnklesControl range
Banded Ankle Inversion
Sets: 3 · Reps: 12–20 per side
Strengthen the medial ankle by turning the sole inward under control.
CA
Calves & AnklesControl range
Banded Ankle Eversion
Sets: 3 · Reps: 12–20 per side
Strengthen the lateral ankle by turning the sole outward under control.
FT
Feet & ToesControl range
Short-Foot Drill
Sets: 3 · Time: 15–30 seconds per side
Build the arch without curling the toes or losing the tripod foot.
FT
Feet & ToesShort range
Great-Toe Flexion
Sets: 3 · Reps: 12–20 per side
Train the big toe to press down without collapsing the rest of the foot.
FT
Feet & ToesControl range
Toe Yoga
Sets: 2–3 · Cycles: 5–10 per foot
Separate big-toe and lesser-toe control while keeping the foot grounded.
SS
Shoulders & ScapulaeShort range
SS
Shoulders & ScapulaeShort range
Poliquin Lateral Raise
Sets: 3–4 · Reps: 10–20 per side
Raise a dumbbell in a strict path to train the lateral shoulder without body momentum.
SS
Shoulders & ScapulaeShort range
Dumbbell Front Raise
Sets: 3–4 · Reps: 8–15
Raise the arms from beside the body to shoulder height with strict shoulder flexion and a controlled return.
CT
Chest & TricepsLong range
Push-ups
Sets: 3–5 · Reps: 5–12
Build pressing strength from an incline push-up to deeper and loaded versions.
CT
Chest & TricepsShort range
CT
Chest & TricepsLong range
CT
Chest & TricepsShort range
BL
Back & LatsShort range
Chest-Supported Row
Sets: 3–5 · Reps: 6–15
Finish shoulder extension and scapular retraction without torso momentum.
BL
Back & LatsShort range
BL
Back & LatsControl range
Active Hang
Sets: 3 · Time: 15–45 seconds
Own the overhead shoulder position without turning it into a shrug or pull-up.
BF
Biceps & ForearmsShort range
Preacher Curl
Sets: 3–4 · Reps: 6–12
Curl from an open elbow without letting the shoulder create momentum.
BF
Biceps & ForearmsShort range
Hammer Curl
Sets: 3–4 · Reps: 8–15
Train elbow flexion with the forearm neutral and the brachialis working hard.
BF
Biceps & ForearmsShort range
Wrist Curl
Sets: 3 · Reps: 12–25
Flex the wrist through a controlled range with the forearm supported.
BF
Biceps & ForearmsShort range
NK
NeckShort range
NK
NeckShort range
Neck Extension
Sets: 2–3 · Reps: 10–20
Strengthen the posterior neck without racing through the end range.
NK
NeckShort range
Neck Lateral Flexion
Sets: 2–3 · Reps: 10–15 per side
Train side-bending strength one side at a time with strict control.
GH
Glutes & HipsLong range
Deep Bulgarian Split Squat
Sets: 3–4 · Reps: 6–10 per side
Load the glutes in deep single-leg hip flexion without giving away the pelvis.
BL
Back & LatsShort range
Cable Pullover
Sets: 3–4 · Reps: 10–15
Pull the arms from overhead to the thighs and finish with the lats shortened.
TS
Trunk & SpineLong range
Ab Wheel Rollout
Sets: 3–4 · Reps: 5–10 controlled
Lengthen the front of the trunk under a growing lever without losing the ribcage.
TS
Trunk & SpineControl range
Pallof Press
Sets: 3 · Reps: 8–12 · Time: 15–30 seconds per side
Resist rotation while the arms move the load away from your centre.
TS
Trunk & SpineControl range
Suitcase Carry
Sets: 3–5 · Distance: 20–40 metres per side
Carry a heavy load on one side without letting the trunk fold toward it.
BF
Biceps & ForearmsControl range
Forearm Pronation / Supination
Sets: 2–3 · Reps: 8–15 each direction per side
Build strength turning the palm down and up without moving the elbow.
NK
NeckControl range
Neck Rotation
Sets: 2–3 · Reps: 8–12 per side
Train the neck to turn smoothly without dragging the shoulders with it.
KQ
Knees & QuadsControl range
Spanish Squat Isometric
Sets: 3–5 · Time: 20–45 seconds
Hold a fixed squat position and make the quads work without chasing more depth.
CT
Chest & TricepsLong range
Parallel-Bar Dip
Sets: 3–4 · Reps: 5–10
Lower into controlled shoulder extension and press out with the chest and triceps.