Exercise library

Every movement, explained

Setup, execution, form cues, and progressions for 5,022 movements — the same library inside Crucible Fit for the days between Crucibles.

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All exercises

Page 97 of 105 · 5,022 total

Stepback Flap
Intermediate · glutes and quadriceps
- Lower legs
- Upper legs
- Waist
Stepback Floor Tap Diagonal Reach
Intermediate · glutes and quadriceps
- Shoulders
- Waist
Stepback Opposite Crunch
Intermediate · abs, hamstrings, and obliques
- Waist
Stepback Pulldown
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Stepback Row
Intermediate · calves, glutes, hamstrings, lats, quadriceps, and trapezius
- Back
- Lower legs
- Shoulders
- Upper legs
Stepback With Corner Touch
Beginner · glutes and quadriceps
- Back
- Chest
- Shoulders
- Upper arms
Stepback With Hands Raise
Beginner · glutes, hamstrings, and quadriceps
- Shoulders
Stepback With Prayer Push
Intermediate · calves, deltoids, glutes, pectorals, and quadriceps
- Shoulders
Stepback With Push
Beginner · glutes, pectorals, and quadriceps
- Chest
- Lower legs
- Shoulders
- Upper legs
Stepjack Front Raise
Beginner · calves, glutes, and quadriceps
- Lower legs
- Shoulders
- Upper arms
- Waist
Stepjack Inner Biceps Curl
Beginner · biceps
- Shoulders
- Upper arms
Stick Assisted Lying Shoulder External Rotation
Beginner · rotator cuff
- Back
- Shoulders
- Upper arms
Stick Assisted Lying Supine Shoulder Flexion
Beginner · deltoids and lats
- Back
- Shoulders
- Upper arms
- Waist
Stick Assisted Standing Shoulder Flexion
Intermediate · deltoids and lats
- Back
- Shoulders
- Upper arms
Stick Assisted Standing Shoulder Internal Rotation
Beginner · rotator cuff
- Back
- Shoulders
- Upper arms
Stick Bent Over Pronated Grip Row
Beginner · lats and trapezius
- Back
- Lower arms
- Shoulders
- Upper arms
Stick Deadlift
Intermediate · calves, glutes, and hamstrings
- Back
- Hips
- Lower legs
- Upper legs
Stick Half Kneeling Flexion Extension Rotation
Intermediate · abs, glutes, obliques, and quadriceps
- Lower legs
- Shoulders
- Upper legs
- Waist
Stick Lying Front Raise
Beginner · deltoids
- Shoulders
- Upper arms
Stick Lying Single Arm Triceps Stretch
Beginner · triceps
- Chest
- Upper arms
- Waist
Stick Shoulder Mobilization In Abduction
Beginner · deltoids
- Shoulders
Stick Shoulder Mobilization in Abduction Behind Back
Beginner · deltoids
- Shoulders
Stick Shoulder Rotation Over Head
Intermediate · deltoids
- Back
- Shoulders
- Upper arms
Stick Side Bend Stretch
Beginner · obliques
- Waist
Stick Side To Front Bend Stretch
Beginner · glutes, hamstrings, and trapezius
- Back
- Upper legs
Stick Sitting Roll Leg
Beginner · quadriceps
- Lower legs
- Upper legs
Stick Sitting Side To Side Bend
Beginner · abs and obliques
- Waist
Stick Sitting Side To Side Bend Along The Wall
Beginner · obliques
- Shoulders
- Upper arms
- Waist
Stick Sitting Side To Side Twist
Intermediate · abs and obliques
- Waist
Stick Standing Behind Neck Press
Intermediate · deltoids and triceps
- Back
- Shoulders
- Upper arms
- Waist
Stick Standing Crossed Legs Twisting Bend Stretch
Intermediate · glutes, hamstrings, and trapezius
- Back
- Lower legs
- Shoulders
- Upper legs
Stick Standing Front Raise
Intermediate · deltoids
- Shoulders
- Upper arms
Stick Standing Rear Delt Raise
Beginner · deltoids
- Back
- Shoulders
Stick Standing Shoulder Mobilization In Extension
Beginner · deltoids
- Back
- Shoulders
- Upper legs
Stick Standing Shoulder Mobilization in External Rotation
Beginner · deltoids
- Back
- Shoulders
Stick Standing Shoulder Press
Beginner · deltoids
- Back
- Shoulders
- Upper arms
Stick Standing Torso Twist
Beginner · obliques
- Waist
Stick Standing Upright Row
Intermediate · deltoids
- Back
- Shoulders
Stick Subscapularis Muscle Relax
Intermediate · rotator cuff
- Shoulders
- Upper arms
- Waist
Straddle Planche
Advanced · glutes, pectorals, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Straight Arm Double Knee Drive
Beginner · abs and obliques
- Hips
- Lower legs
Straight Arm Side Plank
Intermediate · abs, deltoids, and obliques
- Waist
Straight Hip Single Leg Curl On Stability Ball
Intermediate · glutes and hamstrings
- Lower legs
- Waist
Straight Leg Crossed Arms Sit Up
Beginner · abs and obliques
- Waist
Straight Leg Kickback Kneeling
Beginner · glutes and hamstrings
- Lower legs
Straight Leg Opposite Sit Up
Intermediate · abs and obliques
- Core
Straight Leg Sit-Up
Beginner · abs and obliques
- Waist
Straight Legs Sit Up Toe Tap
Beginner · abs and obliques
- Waist

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Stepback Flap

Stepback Floor Tap Diagonal Reach

Stepback Opposite Crunch

Stepback Pulldown

Stepback Row

Stepback With Corner Touch

Stepback With Hands Raise

Stepback With Prayer Push

Stepback With Push

Stepjack Front Raise

Stepjack Inner Biceps Curl

Stick Assisted Lying Shoulder External Rotation

Stick Assisted Lying Supine Shoulder Flexion

Stick Assisted Standing Shoulder Flexion

Stick Assisted Standing Shoulder Internal Rotation

Stick Bent Over Pronated Grip Row

Stick Deadlift

Stick Half Kneeling Flexion Extension Rotation

Stick Lying Front Raise

Stick Lying Single Arm Triceps Stretch

Stick Shoulder Mobilization In Abduction

Stick Shoulder Mobilization in Abduction Behind Back

Stick Shoulder Rotation Over Head

Stick Side Bend Stretch

Stick Side To Front Bend Stretch

Stick Sitting Roll Leg

Stick Sitting Side To Side Bend

Stick Sitting Side To Side Bend Along The Wall

Stick Sitting Side To Side Twist

Stick Standing Behind Neck Press

Stick Standing Crossed Legs Twisting Bend Stretch

Stick Standing Front Raise

Stick Standing Rear Delt Raise

Stick Standing Shoulder Mobilization In Extension

Stick Standing Shoulder Mobilization in External Rotation

Stick Standing Shoulder Press

Stick Standing Torso Twist

Stick Standing Upright Row

Stick Subscapularis Muscle Relax

Straddle Planche

Straight Arm Double Knee Drive

Straight Arm Side Plank

Straight Hip Single Leg Curl On Stability Ball

Straight Leg Crossed Arms Sit Up

Straight Leg Kickback Kneeling

Straight Leg Opposite Sit Up

Straight Leg Sit-Up

Straight Legs Sit Up Toe Tap

Browse by body part

Browse by muscle

Browse by equipment

All exercises

Stepback Flap

Stepback Floor Tap Diagonal Reach

Stepback Opposite Crunch

Stepback Pulldown

Stepback Row

Stepback With Corner Touch

Stepback With Hands Raise

Stepback With Prayer Push

Stepback With Push

Stepjack Front Raise

Stepjack Inner Biceps Curl

Stick Assisted Lying Shoulder External Rotation

Stick Assisted Lying Supine Shoulder Flexion

Stick Assisted Standing Shoulder Flexion

Stick Assisted Standing Shoulder Internal Rotation

Stick Bent Over Pronated Grip Row

Stick Deadlift

Stick Half Kneeling Flexion Extension Rotation

Stick Lying Front Raise

Stick Lying Single Arm Triceps Stretch

Stick Shoulder Mobilization In Abduction

Stick Shoulder Mobilization in Abduction Behind Back

Stick Shoulder Rotation Over Head

Stick Side Bend Stretch