Exercise form guides

Step-by-step technique, coaching cues and the mistakes to avoid for the lifts people search for most. Then check yourself with your phone camera.

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Squat form

The squat trains your quads, glutes and adductors, and asks your trunk to hold a heavy load steady.

Deadlift form

The deadlift lifts a bar from the floor to standing using your glutes, hamstrings and back muscles together.

Bench Press form

The bench press builds your chest, front shoulders and triceps.

Overhead Press form

The standing overhead press trains your shoulders and triceps and makes your whole body work to stay upright under a bar.

Barbell Row form

The bent-over row builds your lats, upper back and the muscles that hold your posture.

Pull-Up form

The pull-up trains your lats, upper back and biceps by lifting your own body weight.

Push-Up form

The push-up trains your chest, shoulders and triceps while your trunk works like a moving plank.

Lunge form

The lunge trains one leg at a time, working the quads and glutes while challenging your balance.

Romanian Deadlift form

The Romanian deadlift starts standing and lowers the bar by pushing the hips back, which stretches and strengthens the hamstrings and glutes.

Hip Thrust form

The hip thrust loads the glutes hardest at the top of the movement, where squats and deadlifts are easiest.

Bulgarian Split Squat form

The Bulgarian split squat puts your back foot on a bench so the front leg does most of the work.

Biceps Curl form

The biceps curl is one of the simplest lifts, which is why it is so easy to cheat.

Triceps Dip form

Dips on parallel bars are a hard bodyweight exercise for the triceps, chest and front shoulders.

Lat Pulldown form

The lat pulldown trains the same pattern as a pull-up but lets you choose the weight.

Leg Press form

The leg press lets you load your quads and glutes heavily without balancing a bar.

Goblet Squat form

The goblet squat holds a single dumbbell or kettlebell at your chest.

Kettlebell Swing form

The kettlebell swing is a fast hip hinge that trains the glutes and hamstrings and gets your heart rate up.

Plank form

The plank trains your trunk to resist your lower back sagging.

Glute Bridge form

The glute bridge lifts your hips from the floor to train your glutes with no equipment.

Face Pull form

The face pull trains the rear shoulders and upper back, the muscles that balance out lots of pressing.

Dumbbell Chest Fly form

The dumbbell fly works the chest through a wide arc with the arms nearly straight.

Lateral Raise form

The lateral raise targets the side of the shoulders, the part that adds width.

Standing Calf Raise form

The standing calf raise trains the calves with the knees straight, which works the main calf muscle hardest.

Sumo Deadlift form

The sumo deadlift uses a wide stance with hands inside the knees.

Front Squat form

The front squat holds the bar across the front of your shoulders, which keeps your torso upright and puts more work on your quads and upper back.