[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"catalog-machine-functional-zone-bodyweight-core":3},{"id":4,"name":5,"slug":6,"description":7,"photoUrl":8,"photoUrls":9,"videoUrls":10,"manufacturerProfileEligible":11,"categories":12,"category":15,"exercises":85,"createdAt":2987,"updatedAt":2988},"4bc6c2fd-835b-56fd-b779-ed12b8d882c9","Functional Zone (Bodyweight & Core)","functional-zone-bodyweight-core","An open training area with pull-up bars, dip stations, floor mats, and loose equipment like kettlebells. Used for bodyweight mastery, core stability, and full-body functional strength work.","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fmachine-templates\u002Ffunctional-zone-bodyweight-core\u002Fimages\u002Ffunctional-zone-bodyweight-core_1.webp",[8],null,false,[13,19,25,31,37,43,49,55,61,67,73,79],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},"486810a7-2527-5a1d-99e9-006b3c11c0ae","chest","Chest",10,"routine.filters.chest",{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},"9cccbe07-5544-5465-8679-70a5030e72b1","back","Back",20,"routine.filters.back",{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},"03894aa2-313e-50e4-a191-65297f60ab25","shoulders","Shoulders",30,"routine.filters.shoulders",{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},"41544f7e-8b52-59be-9c75-7ed0d5bf5547","biceps","Biceps",40,"routine.filters.biceps",{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},"d14e1b7e-f0cf-5b4d-a65e-027a5a882715","triceps","Triceps",50,"routine.filters.triceps",{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},"e24be9bf-bfb3-5505-802b-88b02c952b1e","forearms","Forearms",60,"routine.filters.forearms",{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},"73537600-fdf1-55cd-873f-232852ac0fda","quadriceps","Quadriceps",70,"routine.filters.quadriceps",{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},"e60a8d3c-fc43-5ba9-bfec-12cc2a310c8b","hamstrings","Hamstrings",75,"routine.filters.hamstrings",{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},"f419ce35-70f4-5c23-8ca1-b70dc1f6037a","calves","Calves",80,"routine.filters.calves",{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},"db18e205-fafd-552a-9527-6b76a6f5b23a","glutes","Glutes",90,"routine.filters.glutes",{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},"8a4b2024-662b-5450-89b3-2ad026c9a435","abs","Abs",100,"routine.filters.abs",{"id":80,"slug":81,"name":82,"sortOrder":83,"i18nKey":84},"8cbe07f1-94b6-53f7-9c65-4d632644b93b","cardio","Cardio",110,"routine.filters.cardio",[86,107,125,141,158,175,192,210,226,242,259,278,293,309,324,342,358,375,392,409,425,440,457,474,492,509,526,541,558,574,591,608,625,644,662,679,694,710,725,743,760,778,796,814,832,849,867,886,902,917,933,951,969,986,1001,1017,1035,1051,1068,1085,1103,1121,1139,1156,1175,1193,1211,1229,1247,1265,1283,1301,1319,1336,1353,1370,1387,1404,1422,1439,1457,1475,1492,1509,1526,1544,1561,1578,1596,1615,1633,1651,1669,1687,1705,1723,1740,1758,1776,1794,1813,1830,1848,1865,1883,1901,1919,1937,1955,1973,1991,2008,2023,2040,2055,2071,2087,2104,2121,2139,2156,2174,2191,2208,2225,2240,2256,2273,2289,2307,2324,2341,2359,2377,2394,2411,2426,2441,2457,2474,2490,2508,2526,2544,2562,2580,2598,2617,2637,2655,2673,2691,2710,2728,2746,2764,2782,2798,2815,2833,2851,2866,2882,2900,2917,2935,2952,2970],{"id":87,"slug":88,"imageUrl":89,"name":90,"description":91,"popularity":92,"aliases":93,"localeName":10,"isCompound":94,"loggingTypes":95,"createdByUserId":10,"isFavorited":11,"primaryCategory":97,"categories":98,"videos":103,"lastSessionSets":104,"createdAt":105,"updatedAt":106},"6ee1763f-b576-5c6c-8195-965653ad6cca","push-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fpush-up\u002Fimages\u002Fpush-up_1.webp","Push-up","Place your hands slightly wider than shoulder width and form a long line from head to heels in a high plank. Bend the elbows to lower your chest between your hands, then push the floor away until your arms are long. Keep your hands planted, ribs controlled, and elbows at a comfortable angle rather than flared straight sideways. Avoid letting the hips sag or the head reach first. Raise your hands on a stable surface to make the movement easier; add range, slower tempo, or external load only after full-body control is consistent.",106,"pressup",true,[96],"weight_reps",{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[99,100,101,102],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:05.869+00:00","2026-08-07T11:03:35.732+00:00",{"id":108,"slug":109,"imageUrl":110,"name":111,"description":112,"popularity":113,"aliases":114,"localeName":10,"isCompound":94,"loggingTypes":115,"createdByUserId":10,"isFavorited":11,"primaryCategory":116,"categories":117,"videos":121,"lastSessionSets":122,"createdAt":123,"updatedAt":124},"4d49e0cc-c98e-5662-b21f-5a1fbddac831","chest-dips","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fchest-dips\u002Fimages\u002Fchest-dips_1.webp","Chest Dips","Support yourself on parallel bars with arms long, shoulders controlled, and legs clear of the floor. Lean slightly forward and bend the elbows to lower until your shoulders reach a comfortable depth, then press the bars down to rise. Let the elbows travel back and out only as your joints tolerate. Avoid dropping into the bottom, shrugging, or forcing a deep stretch. Use an assisted-dip machine or band to reduce load; add weight only when you can enter, stabilize, and exit the bars safely, because the forward lean emphasizes the chest but does not remove the triceps.",85,"parallelbar bodyweight",[96],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[118,119,120],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-05-09T00:28:05.878+00:00","2026-08-07T11:03:35.744+00:00",{"id":126,"slug":127,"imageUrl":128,"name":129,"description":130,"popularity":83,"aliases":131,"localeName":10,"isCompound":94,"loggingTypes":132,"createdByUserId":10,"isFavorited":11,"primaryCategory":133,"categories":134,"videos":137,"lastSessionSets":138,"createdAt":139,"updatedAt":140},"1beaf797-3d8d-56df-aed3-0ae48208bd70","pull-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fpull-up\u002Fimages\u002Fpull-up_1.webp","Pull-up","Hang from a secure bar with an overhand grip and enough clearance for your body. Begin from a controlled shoulder position, drive your elbows down, and pull until your upper chest approaches the bar or your chin clears it without reaching the neck. Lower to a comfortable full hang. Keep your legs quiet and avoid kipping unless that separate skill is intended. A resistance band, assisted machine, or controlled negatives can scale the movement; add weight only after repeatable range, and choose grip width from shoulder comfort rather than chasing back width.","overhand",[96],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[135,136],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-05-09T00:28:05.886+00:00","2026-08-07T11:03:35.755+00:00",{"id":142,"slug":143,"imageUrl":144,"name":145,"description":146,"popularity":147,"aliases":148,"localeName":10,"isCompound":94,"loggingTypes":149,"createdByUserId":10,"isFavorited":11,"primaryCategory":150,"categories":151,"videos":154,"lastSessionSets":155,"createdAt":156,"updatedAt":157},"2174950e-5e6b-5b64-a587-44ef9e7d21af","chin-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fchin-up\u002Fimages\u002Fchin-up_1.webp","Chin-up","Hang from a secure bar with a shoulder-width underhand grip and arms comfortably extended. Drive your elbows down and pull your chest toward the bar until the chin clears without craning the neck, then lower under control. Keep your ribs organized and legs quiet. Avoid dropping into the bottom or using a grip that forces painful wrist, elbow, or shoulder rotation. The underhand position generally gives the elbow flexors more mechanical advantage than an overhand pull-up; use assistance, negatives, or a neutral handle if needed, and add load only after consistent control.",88,"underhand",[96],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[152,153],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-05-09T00:28:05.895+00:00","2026-08-07T11:03:35.766+00:00",{"id":159,"slug":160,"imageUrl":161,"name":162,"description":163,"popularity":164,"aliases":165,"localeName":10,"isCompound":94,"loggingTypes":166,"createdByUserId":10,"isFavorited":11,"primaryCategory":167,"categories":168,"videos":171,"lastSessionSets":172,"createdAt":173,"updatedAt":174},"aa6a138b-bd70-5887-8de5-c111c707d53a","bench-triceps-dip","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbench-triceps-dip\u002Fimages\u002Fbench-triceps-dip_1.webp","Bench Triceps Dip","Sit at the edge of a stable bench, place your hands beside your hips, and move forward with feet planted. Bend your elbows to lower only as far as your shoulders remain comfortable, then press the bench away to rise. Keep your back close to the edge and wrists under control. Avoid drifting far forward or forcing the shoulders into a deep behind-body position. Bent knees shorten the lever and make the exercise easier; straight legs or elevation increase it, but parallel-bar dips or push-ups may suit you better if this shoulder position feels crowded.",64,"bodyweight",[96],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[169,170],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-05-09T00:28:05.904+00:00","2026-08-07T11:03:35.777+00:00",{"id":176,"slug":177,"imageUrl":178,"name":179,"description":180,"popularity":181,"aliases":182,"localeName":10,"isCompound":11,"loggingTypes":183,"createdByUserId":10,"isFavorited":11,"primaryCategory":185,"categories":186,"videos":188,"lastSessionSets":189,"createdAt":190,"updatedAt":191},"8902ed90-e2f4-5ab7-8e31-488caf3548c5","decline-sit-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdecline-sit-up\u002Fimages\u002Fdecline-sit-up_1.webp","Decline Sit-up","Set the decline bench to a modest angle and secure your lower legs under the pads before lying back. Curl your trunk up from the bench and continue to a controlled seated position, then lower without dropping. Keep your hands across your chest or lightly beside your head and breathe out as you rise. Avoid pulling on your neck or using a steep decline that makes you swing. Reduce the angle or perform a partial curl to regress; increase the decline or hold a light load at the chest only when you can control the entire return.",63,"crunch",[96,184],"time",{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[187],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:05.912+00:00","2026-08-07T11:03:35.788+00:00",{"id":193,"slug":194,"imageUrl":195,"name":196,"description":197,"popularity":198,"aliases":199,"localeName":10,"isCompound":10,"loggingTypes":200,"createdByUserId":10,"isFavorited":11,"primaryCategory":201,"categories":202,"videos":206,"lastSessionSets":207,"createdAt":208,"updatedAt":209},"79fc4a47-b9ae-55a5-92a6-44613c3791d6","plank","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fplank\u002Fimages\u002Fplank_1.webp","Plank","Place your forearms on the floor with elbows beneath your shoulders and extend your legs behind you. Press the floor away and hold a long line from head to heels while breathing quietly behind a firm brace. Keep your ribs and pelvis stacked rather than squeezing into an exaggerated tuck. Avoid sagging at the hips, shrugging, or holding your breath until position fails. Put your knees down or raise your forearms to reduce leverage; move the elbows farther forward, add a controlled reach, or use external load only when the basic hold remains unchanged.",99,"front forearm",[184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[203,204,205],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:05.920+00:00","2026-08-07T11:03:35.802+00:00",{"id":211,"slug":212,"imageUrl":213,"name":214,"description":215,"popularity":216,"aliases":217,"localeName":10,"isCompound":11,"loggingTypes":218,"createdByUserId":10,"isFavorited":11,"primaryCategory":219,"categories":220,"videos":222,"lastSessionSets":223,"createdAt":224,"updatedAt":225},"a01477be-f423-5b24-84f6-d48282e4a32d","russian-twist","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Frussian-twist\u002Fimages\u002Frussian-twist_1.webp","Russian Twist","Sit with your knees bent, heels on the floor, and torso leaned back only as far as you can stay tall. Hold your hands or a light weight at the chest and rotate the rib cage from side to side under control. Let the head and shoulders follow the trunk while the pelvis stays mostly steady. Avoid racing the hands, rounding heavily, or tapping a weight farther than your trunk actually turns. Keep the heels down to reduce balance demand; lifting them changes the exercise but is not inherently better, and added load should not replace usable rotation.",72,"oblique seated",[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[221],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:05.928+00:00","2026-08-07T11:03:35.815+00:00",{"id":227,"slug":228,"imageUrl":229,"name":230,"description":231,"popularity":232,"aliases":233,"localeName":10,"isCompound":11,"loggingTypes":234,"createdByUserId":10,"isFavorited":11,"primaryCategory":235,"categories":236,"videos":238,"lastSessionSets":239,"createdAt":240,"updatedAt":241},"12c10de9-bd72-5ab4-8246-00f8833db8b9","bicycle-crunch","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbicycle-crunch\u002Fimages\u002Fbicycle-crunch_1.webp","Bicycle Crunch","Lie on your back with fingertips lightly beside your head and hips and knees bent. Curl your shoulders up, rotate one side of the rib cage toward the opposite knee, and extend the other leg; switch sides in a smooth pedaling rhythm. Keep the neck relaxed and lower back controlled against the floor. Avoid pulling the head or racing so quickly that the trunk stops rotating. Shorten the leg extension or keep the feet higher to make it easier; a slower exhale and pause at each side increase control without needing a larger range.",71,"kicks",[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[237],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:05.936+00:00","2026-08-07T11:03:35.826+00:00",{"id":243,"slug":244,"imageUrl":245,"name":246,"description":247,"popularity":232,"aliases":248,"localeName":10,"isCompound":94,"loggingTypes":249,"createdByUserId":10,"isFavorited":11,"primaryCategory":250,"categories":251,"videos":255,"lastSessionSets":256,"createdAt":257,"updatedAt":258},"a030dd57-9045-5242-8d9f-db701cc53aa9","mountain-climbers","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fmountain-climbers\u002Fimages\u002Fmountain-climbers_1.webp","Mountain Climbers","Start in a high plank with hands under your shoulders and enough floor grip for your feet. Drive one knee toward your chest, return it, and alternate sides while keeping the shoulders over the hands. Maintain a long trunk and quiet hips as speed increases. Avoid bouncing high, letting the lower back sag, or moving faster than your foot placement allows. Slow alternating steps or hands on a bench reduce the demand; faster running changes the conditioning challenge, but pace should be limited by position and traction rather than a promise about calorie burn.","plankrunner",[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[252,253,254],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:05.944+00:00","2026-08-07T11:03:35.838+00:00",{"id":260,"slug":261,"imageUrl":262,"name":263,"description":264,"popularity":53,"aliases":265,"localeName":10,"isCompound":94,"loggingTypes":266,"createdByUserId":10,"isFavorited":11,"primaryCategory":267,"categories":268,"videos":274,"lastSessionSets":275,"createdAt":276,"updatedAt":277},"852d13ed-9c13-5bd1-86b2-55b2c455a3aa","burpee","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fburpee\u002Fimages\u002Fburpee_1.webp","Burpee","Stand with clear space, squat to place your hands on the floor, and step or jump your feet back into a high plank. Perform an optional push-up, bring the feet forward, then stand or jump and land softly before repeating. Keep your hands planted and trunk controlled during each transition. Avoid collapsing to the floor or letting fatigue turn the landing into a stiff, unstable contact. Step the feet one at a time and omit the jump to regress; add speed or the push-up only while each phase remains distinct and the floor provides reliable traction.","squatthrust",[96,184],{"id":80,"slug":81,"name":82,"sortOrder":83,"i18nKey":84},[269,270,271,272,273],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},{"id":80,"slug":81,"name":82,"sortOrder":83,"i18nKey":84},[],[],"2026-05-09T00:28:05.952+00:00","2026-08-07T11:03:35.847+00:00",{"id":279,"slug":182,"imageUrl":280,"name":281,"description":282,"popularity":283,"aliases":284,"localeName":10,"isCompound":11,"loggingTypes":285,"createdByUserId":10,"isFavorited":11,"primaryCategory":286,"categories":287,"videos":289,"lastSessionSets":290,"createdAt":291,"updatedAt":292},"d2f95a5a-f007-5795-bd3b-94170acda27f","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcrunch\u002Fimages\u002Fcrunch_1.webp","Crunch","Lie on your back with knees bent, feet planted, and hands across your chest or lightly beside your head. Exhale and curl your ribs toward your pelvis until the shoulder blades lift, then lower slowly without relaxing completely. Keep the neck neutral and pelvis quiet. Avoid pulling on the head or turning the movement into a full sit-up driven by the hips. Reach the arms forward to make it easier, or place them overhead to increase the lever only if trunk control remains; a small controlled range is enough for the crunch pattern.",87,"ab situp",[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[288],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:05.961+00:00","2026-08-07T11:03:35.859+00:00",{"id":294,"slug":295,"imageUrl":296,"name":297,"description":298,"popularity":47,"aliases":299,"localeName":10,"isCompound":10,"loggingTypes":300,"createdByUserId":10,"isFavorited":11,"primaryCategory":301,"categories":302,"videos":305,"lastSessionSets":306,"createdAt":307,"updatedAt":308},"4e3cfad7-4189-50c6-8ac2-610f74b03e3a","side-plank","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fside-plank\u002Fimages\u002Fside-plank_1.webp","Side Plank","Lie on your side with the elbow beneath the shoulder and stack or stagger your feet. Press the forearm and foot into the floor, lift your hips, and hold a long line through the head, trunk, and legs while breathing. Keep the supporting shoulder away from your ear and pelvis facing forward. Avoid rolling backward or letting the hips sag. Bend the lower knee and support it on the floor to regress; elevate the feet, add a top-leg lift, or use a longer lever only after the basic position remains steady on both sides.","lateral",[184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[303,304],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:05.969+00:00","2026-08-07T11:03:35.869+00:00",{"id":310,"slug":311,"imageUrl":312,"name":313,"description":314,"popularity":41,"aliases":315,"localeName":10,"isCompound":11,"loggingTypes":316,"createdByUserId":10,"isFavorited":11,"primaryCategory":317,"categories":318,"videos":320,"lastSessionSets":321,"createdAt":322,"updatedAt":323},"eca0b0ba-65a1-57ac-9baa-7038013c60a5","flutter-kicks","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fflutter-kicks\u002Fimages\u002Fflutter-kicks_1.webp","Flutter Kicks","Lie on your back with legs long and hands beside you or under the pelvis for support. Lift both heels slightly, then alternate small up-and-down kicks while keeping the lower back controlled against the floor. Point or flex the feet naturally and breathe without losing the trunk position. Avoid lowering the legs so far that the back arches or swinging from the knees. Raise the legs or bend them to shorten the lever; lower them gradually only as control improves. Hip flexors assist substantially, so do not interpret a particular sensation as proof of lower-ab isolation.","scissor",[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[319],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:05.977+00:00","2026-08-07T11:03:35.880+00:00",{"id":325,"slug":326,"imageUrl":327,"name":328,"description":329,"popularity":330,"aliases":331,"localeName":10,"isCompound":94,"loggingTypes":332,"createdByUserId":10,"isFavorited":11,"primaryCategory":333,"categories":334,"videos":338,"lastSessionSets":339,"createdAt":340,"updatedAt":341},"820df202-b35c-5232-b993-78595ecf6612","bodyweight-squat","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbodyweight-squat\u002Fimages\u002Fbodyweight-squat_1.webp","Bodyweight Squat","Stand in a comfortable stance with toes turned as needed for your knees to follow. Bend your hips and knees together, keep the whole foot grounded, and sit between your legs to the deepest position you can control. Push the floor away to stand while keeping your trunk organized. Avoid collapsing the arches, letting the knees cave, or forcing a universal parallel depth. Hold a support or squat to a box to regress; use a pause, slower descent, or deeper range only when balance and joint comfort remain, because stance and depth depend on individual proportions and mobility.",81,"air prisoner",[96],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[335,336,337],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:05.985+00:00","2026-08-07T11:03:35.891+00:00",{"id":343,"slug":344,"imageUrl":345,"name":346,"description":347,"popularity":47,"aliases":348,"localeName":10,"isCompound":11,"loggingTypes":349,"createdByUserId":10,"isFavorited":11,"primaryCategory":350,"categories":351,"videos":354,"lastSessionSets":355,"createdAt":356,"updatedAt":357},"85abe2fd-0a95-5a1c-8584-10d948b28d82","superman","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsuperman\u002Fimages\u002Fsuperman_1.webp","Superman","Lie face down with arms reaching overhead and legs long. Gently brace, then lift your arms, upper chest, and legs a small distance while keeping your neck in line with your spine. Pause briefly and lower under control. Think of reaching long rather than arching as high as possible. Avoid throwing the head back or forcing the lower back into a pinching range. Lift only the arms or only the legs to reduce the demand; alternating opposite arm and leg can help you practice control before the full simultaneous version.","extension",[96],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[352,353],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:05.994+00:00","2026-08-07T11:03:35.901+00:00",{"id":359,"slug":360,"imageUrl":361,"name":362,"description":363,"popularity":47,"aliases":364,"localeName":10,"isCompound":94,"loggingTypes":365,"createdByUserId":10,"isFavorited":11,"primaryCategory":366,"categories":367,"videos":371,"lastSessionSets":372,"createdAt":373,"updatedAt":374},"751e4cdc-e217-5f99-a29d-967969cd3eb3","jump-squat","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fjump-squat\u002Fimages\u002Fjump-squat_1.webp","Jump Squat","Stand in your usual squat stance on a clear, non-slip surface. Dip into a controlled squat, swing the arms if desired, and drive through the floor to jump vertically. Land softly on the forefeet and heels with hips and knees bending, stabilize, then reset before the next jump. Keep knees following the toes and chest organized. Avoid repeated jumps when landings become loud, stiff, or off balance. Begin with snap-downs or low jumps and prioritize consistent height and landing quality; add continuous rebounds only after you can absorb each contact confidently.","plyo",[96],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[368,369,370],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:06.003+00:00","2026-08-07T11:03:35.912+00:00",{"id":376,"slug":377,"imageUrl":378,"name":379,"description":380,"popularity":47,"aliases":381,"localeName":10,"isCompound":10,"loggingTypes":382,"createdByUserId":10,"isFavorited":11,"primaryCategory":383,"categories":384,"videos":388,"lastSessionSets":389,"createdAt":390,"updatedAt":391},"c964679e-b666-50a2-acb4-52daba78c6e2","jumping-jacks","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fjumping-jacks\u002Fimages\u002Fjumping-jacks_1.webp","Jumping Jacks","Stand tall with feet together and arms by your sides on a clear surface. Hop the feet apart while sweeping the arms out and overhead, then hop back to the starting position in a steady rhythm. Land softly with knees following the toes and keep breathing. Avoid pounding the floor or forcing the arms fully overhead if the shoulders are uncomfortable. Step one foot out at a time for a low-impact version; increase cadence or duration only while coordination remains smooth, and use the drill as one warm-up option rather than assuming it prepares every activity by itself.","starjumps sidestraddlehop",[96,184],{"id":80,"slug":81,"name":82,"sortOrder":83,"i18nKey":84},[385,386,387],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},{"id":80,"slug":81,"name":82,"sortOrder":83,"i18nKey":84},[],[],"2026-05-09T00:28:06.011+00:00","2026-08-07T11:03:35.925+00:00",{"id":393,"slug":394,"imageUrl":395,"name":396,"description":397,"popularity":398,"aliases":399,"localeName":10,"isCompound":94,"loggingTypes":400,"createdByUserId":10,"isFavorited":11,"primaryCategory":401,"categories":402,"videos":405,"lastSessionSets":406,"createdAt":407,"updatedAt":408},"61b4428e-8313-5af2-928a-173cfbbb92b8","inverted-row","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Finverted-row\u002Fimages\u002Finverted-row_1.webp","Inverted Row","Set a bar securely around waist height, lie beneath it, and take an overhand or neutral grip with your body in a long line. Pull your chest toward the bar by driving the elbows back, then lower until the arms are long. Keep your ribs and pelvis aligned and let the shoulder blades move naturally. Avoid sagging at the hips or reaching with the chin. Raise the bar and bend the knees to make the row easier; lower the bar, straighten the legs, elevate the feet, or add a pause to progress without changing the pulling path.",45,"bodyweight australian supine",[96],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[403,404],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-05-09T00:28:06.019+00:00","2026-08-07T11:03:35.938+00:00",{"id":410,"slug":411,"imageUrl":412,"name":413,"description":414,"popularity":53,"aliases":415,"localeName":10,"isCompound":11,"loggingTypes":416,"createdByUserId":10,"isFavorited":11,"primaryCategory":417,"categories":418,"videos":421,"lastSessionSets":422,"createdAt":423,"updatedAt":424},"fc05febf-423c-53a8-92d4-50977d3c50d2","glute-bridge","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fglute-bridge\u002Fimages\u002Fglute-bridge_1.webp","Glute Bridge","Lie on your back with knees bent, feet planted about hip-width, and arms relaxed beside you. Brace, press through the whole foot, and extend your hips until the thighs and trunk form a controlled line. Pause, then lower without arching the lower back. Keep your knees following the toes and ribs settled. Move the feet closer or farther to find a comfortable hamstring and knee position; a pause, band, or single-leg variation can progress the exercise, while a smaller range is appropriate if full extension comes from the spine rather than the hips.","hip thrust bodyweight",[96],{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[419,420],{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:06.027+00:00","2026-08-07T11:03:35.949+00:00",{"id":426,"slug":427,"imageUrl":428,"name":429,"description":430,"popularity":41,"aliases":431,"localeName":10,"isCompound":11,"loggingTypes":432,"createdByUserId":10,"isFavorited":11,"primaryCategory":433,"categories":434,"videos":436,"lastSessionSets":437,"createdAt":438,"updatedAt":439},"847319ae-2002-508b-bea6-9dbf9f4c7845","v-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fv-up\u002Fimages\u002Fv-up_1.webp","V-Up","Lie on your back with arms overhead and legs long. Exhale as you lift the legs and torso together, reaching your hands toward the shins or feet, then lower under control without dropping. Keep the neck relaxed and move from the trunk and hips rather than throwing the arms. Avoid arching hard at the bottom or using momentum to force a high touch. Bend the knees, reach toward them, or perform a tuck-up to shorten the lever; add a pause at the top only when the ascent and descent remain smooth.","vsitup jackknife",[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[435],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:06.035+00:00","2026-08-07T11:03:35.959+00:00",{"id":441,"slug":442,"imageUrl":443,"name":444,"description":445,"popularity":47,"aliases":446,"localeName":10,"isCompound":10,"loggingTypes":447,"createdByUserId":10,"isFavorited":11,"primaryCategory":448,"categories":449,"videos":453,"lastSessionSets":454,"createdAt":455,"updatedAt":456},"d4c5b9df-1627-5113-b47e-365fced057a7","high-knees","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fhigh-knees\u002Fimages\u002Fhigh-knees_1.webp","High Knees","Stand tall on a clear, non-slip surface and run in place with quick, light contacts. Drive each knee toward a height you can reach without leaning backward, coordinating the opposite arm, and land under your center of mass. Keep your trunk tall and breathe rhythmically. Avoid pounding the floor or chasing maximum knee height after posture and cadence deteriorate. Marching high knees are a lower-impact regression; increase cadence or interval length gradually, using knee height as a repeatable target rather than assuming higher is always better.","run running",[96,184],{"id":80,"slug":81,"name":82,"sortOrder":83,"i18nKey":84},[450,451,452],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},{"id":80,"slug":81,"name":82,"sortOrder":83,"i18nKey":84},[],[],"2026-05-09T00:28:06.044+00:00","2026-08-07T11:03:35.970+00:00",{"id":458,"slug":459,"imageUrl":460,"name":461,"description":462,"popularity":232,"aliases":463,"localeName":10,"isCompound":94,"loggingTypes":464,"createdByUserId":10,"isFavorited":11,"primaryCategory":465,"categories":466,"videos":470,"lastSessionSets":471,"createdAt":472,"updatedAt":473},"d9d31393-8132-5505-99a3-ee268b3f2757","walking-lunge","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fwalking-lunge\u002Fimages\u002Fwalking-lunge_1.webp","Walking Lunge","Stand with clear space ahead, step forward into a stable split stance, and lower by bending both legs to a controlled depth. Push through the front foot, bring the rear leg forward, and continue by alternating sides. Keep each foot planted, the front knee following the toes, and the pelvis controlled. Avoid walking on a tightrope-width line or letting momentum carry you through an unstable bottom. Shorter steps generally increase knee travel and longer steps increase hip demand; hold support, pause between steps, or use stationary lunges before adding speed or external load.","alternating",[96],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[467,468,469],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:06.052+00:00","2026-08-07T11:03:35.985+00:00",{"id":475,"slug":476,"imageUrl":477,"name":478,"description":479,"popularity":480,"aliases":481,"localeName":10,"isCompound":94,"loggingTypes":482,"createdByUserId":10,"isFavorited":11,"primaryCategory":483,"categories":484,"videos":488,"lastSessionSets":489,"createdAt":490,"updatedAt":491},"10c3eca6-0100-5a58-94c5-41ec6d330665","diamond-push-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdiamond-push-up\u002Fimages\u002Fdiamond-push-up_1.webp","Diamond Push-Up","Start in a high plank with your hands closer than in a standard push-up; the thumbs and index fingers may form a loose diamond if your wrists tolerate it. Lower your chest toward the hands while the elbows track back, then press the floor away. Keep your trunk in one line and shoulders controlled. Avoid forcing the hands to touch or letting the elbows flare when the position feels crowded. Raise your hands on a bench or widen them slightly to regress; the narrow setup increases triceps demand, but it does not isolate an anatomical inner chest.",53,"closegrip triangle",[96],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[485,486,487],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-05-09T00:28:06.061+00:00","2026-08-07T11:03:35.998+00:00",{"id":493,"slug":494,"imageUrl":495,"name":496,"description":497,"popularity":498,"aliases":499,"localeName":10,"isCompound":10,"loggingTypes":500,"createdByUserId":10,"isFavorited":11,"primaryCategory":501,"categories":502,"videos":505,"lastSessionSets":506,"createdAt":507,"updatedAt":508},"b22bf47b-e777-5f1a-aeb2-2495da12c845","wall-sit","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fwall-sit\u002Fimages\u002Fwall-sit_1.webp","Wall Sit","Lean your back against a solid wall and walk your feet forward before sliding down to a comfortable knee and hip angle. Press your back evenly into the wall, keep whole feet planted, and hold while breathing. Keep knees following the toes and shoulders relaxed. Avoid insisting on a 90-degree position if it causes joint discomfort or makes the heels lift. Slide higher to reduce the demand; lower gradually, extend the hold, or add a light load only when you can exit by standing or sliding down safely rather than collapsing at fatigue.",61,"wall squat hold",[184],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[503,504],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:06.070+00:00","2026-08-07T11:03:36.010+00:00",{"id":510,"slug":511,"imageUrl":512,"name":513,"description":514,"popularity":480,"aliases":515,"localeName":10,"isCompound":10,"loggingTypes":516,"createdByUserId":10,"isFavorited":11,"primaryCategory":517,"categories":518,"videos":522,"lastSessionSets":523,"createdAt":524,"updatedAt":525},"1b52ac2f-d565-551a-9fd9-e9f155cc7747","dead-hang","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdead-hang\u002Fimages\u002Fdead-hang_1.webp","Dead Hang","Use a secure bar you can reach and leave safely, grip it overhand, and let your body hang with arms long and feet clear or lightly supported. Breathe and allow the shoulders to elevate within a comfortable range while keeping your grip deliberate. Avoid jumping to a slippery bar, hanging through sharp shoulder pain, or staying until your hands unexpectedly open. Use foot support or shorter holds to reduce load; add time gradually or alternate with an active hang. Hanging loads the grip and shoulders, but any feeling of spinal relief is temporary and should not be described as guaranteed decompression.","passive bar",[184],{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[519,520,521],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-05-09T00:28:06.078+00:00","2026-08-07T11:03:36.023+00:00",{"id":527,"slug":528,"imageUrl":529,"name":530,"description":531,"popularity":498,"aliases":532,"localeName":10,"isCompound":11,"loggingTypes":533,"createdByUserId":10,"isFavorited":11,"primaryCategory":534,"categories":535,"videos":537,"lastSessionSets":538,"createdAt":539,"updatedAt":540},"dae54984-393c-5371-b352-baac80287a10","lying-leg-raise","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Flying-leg-raise\u002Fimages\u002Flying-leg-raise_1.webp","Lying Leg Raise","Lie on your back with hands beside you or under the pelvis and legs long. Brace, raise both legs until the hips reach a comfortable angle, then lower them slowly only as far as you can keep the lower back controlled. Breathe out through the hardest portion and keep the neck relaxed. Avoid insisting on 90 degrees or arching to make the heels touch the floor. Bent knees shorten the lever, while straighter legs or a brief reverse curl increase demand. The hip flexors assist substantially, so this is not a complete isolation of the lower abs.","floor lowerab",[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[536],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:06.086+00:00","2026-08-07T11:03:36.036+00:00",{"id":542,"slug":543,"imageUrl":544,"name":545,"description":546,"popularity":547,"aliases":548,"localeName":10,"isCompound":94,"loggingTypes":549,"createdByUserId":10,"isFavorited":11,"primaryCategory":550,"categories":551,"videos":554,"lastSessionSets":555,"createdAt":556,"updatedAt":557},"78132867-a98a-5dd2-86e8-802d71d6279c","pike-push-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fpike-push-up\u002Fimages\u002Fpike-push-up_1.webp","Pike Push-Up","Start on hands and feet with hips high, arms long, and hands slightly wider than shoulder width. Bend the elbows and lower the crown of your head toward a point in front of your hands, creating a tripod-like path, then press the floor away. Keep pressure through the palms and hips elevated. Avoid dropping straight between the hands or letting the elbows flare without control. Bend the knees or raise the hands to regress; elevate the feet to shift more bodyweight forward only after your head path, shoulder comfort, and ability to stop safely are consistent.",37,"inverted",[96],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[552,553],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-05-09T00:28:06.096+00:00","2026-08-07T11:03:36.047+00:00",{"id":559,"slug":560,"imageUrl":561,"name":562,"description":563,"popularity":564,"aliases":565,"localeName":10,"isCompound":10,"loggingTypes":566,"createdByUserId":10,"isFavorited":11,"primaryCategory":567,"categories":568,"videos":570,"lastSessionSets":571,"createdAt":572,"updatedAt":573},"57f0d1a6-911d-51fb-940f-14847e206dbc","hollow-body-hold","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fhollow-body-hold\u002Fimages\u002Fhollow-body-hold_1.webp","Hollow Body Hold","Lie on your back, exhale to bring your ribs toward your pelvis, and lift your head and shoulder blades slightly. Extend your legs and reach your arms overhead only as far as the lower back stays controlled against the floor. Hold the curved position while taking small breaths. Avoid forcing the chin to the chest or lowering the limbs until the back arches. Bend the knees and reach the arms forward to regress; lengthen one limb at a time before using the full long-lever shape, and end the hold when trunk position changes.",41,"gymnastics",[184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[569],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:06.104+00:00","2026-08-07T11:03:36.059+00:00",{"id":575,"slug":576,"imageUrl":577,"name":578,"description":579,"popularity":23,"aliases":580,"localeName":10,"isCompound":94,"loggingTypes":581,"createdByUserId":10,"isFavorited":11,"primaryCategory":582,"categories":583,"videos":587,"lastSessionSets":588,"createdAt":589,"updatedAt":590},"72093b8f-5181-54a3-a75d-84db6aee24d8","cossack-squat","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcossack-squat\u002Fimages\u002Fcossack-squat_1.webp","Cossack Squat","Take a wide stance and shift your hips toward one leg as that knee bends and the opposite leg remains long. Keep the working foot planted, let the straight-leg toes lift if comfortable, and sit only as deep as you can control. Push through the bent leg to return or travel to the other side. Avoid forcing the straight leg or allowing the working arch and knee to collapse. Hold a support, reduce depth, or perform side-to-side weight shifts to regress; add load or range gradually, treating mobility changes as practice effects rather than guaranteed corrections.","lateral sidetoside",[96],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[584,585,586],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:06.113+00:00","2026-08-07T11:03:36.071+00:00",{"id":592,"slug":593,"imageUrl":594,"name":595,"description":596,"popularity":597,"aliases":598,"localeName":10,"isCompound":11,"loggingTypes":599,"createdByUserId":10,"isFavorited":11,"primaryCategory":600,"categories":601,"videos":604,"lastSessionSets":605,"createdAt":606,"updatedAt":607},"7dd57c26-7dd2-5d06-b00b-ee7289fbaf0f","single-leg-glute-bridge","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsingle-leg-glute-bridge\u002Fimages\u002Fsingle-leg-glute-bridge_1.webp","Single-Leg Glute Bridge","Lie on your back with one knee bent, that foot planted close to the hips, and the other leg held off the floor. Brace your trunk, press through the planted foot, and extend the hip until the pelvis is level with the thigh and torso. Pause without rotating or overextending the lower back, then lower under control. Keep the ribs down and the working knee tracking over the foot. This unilateral bridge primarily trains the gluteus maximus, with help from the hamstrings and trunk stabilizers. Begin with the two-leg version if you cannot maintain a level pelvis.",15,"unilateral one hip",[96],{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[602,603],{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:06.121+00:00","2026-08-07T11:03:36.083+00:00",{"id":609,"slug":610,"imageUrl":611,"name":612,"description":613,"popularity":23,"aliases":614,"localeName":10,"isCompound":94,"loggingTypes":615,"createdByUserId":10,"isFavorited":11,"primaryCategory":616,"categories":617,"videos":621,"lastSessionSets":622,"createdAt":623,"updatedAt":624},"6f65014c-b737-5f5a-a36e-14fa1fa30219","bear-crawl","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbear-crawl\u002Fimages\u002Fbear-crawl_1.webp","Bear Crawl","Start on hands and knees with wrists under shoulders and knees under hips. Brace the trunk, lift the knees a few centimetres, and keep the back and pelvis steady. Move one hand and the opposite foot a short distance, then alternate sides while crawling forward, backward, or laterally. Use quiet, controlled steps rather than rushing or letting the hips sway. The bear crawl challenges shoulder and hip stability, quadriceps, and anti-rotation trunk control while coordinating opposite limbs. Short distances with consistent posture are more useful than continuing after the knees rise or the lower back sags.","quadruped",[96],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[618,619,620],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:06.128+00:00","2026-08-07T11:03:36.095+00:00",{"id":626,"slug":627,"imageUrl":628,"name":629,"description":630,"popularity":631,"aliases":632,"localeName":10,"isCompound":94,"loggingTypes":633,"createdByUserId":10,"isFavorited":11,"primaryCategory":634,"categories":635,"videos":640,"lastSessionSets":641,"createdAt":642,"updatedAt":643},"b138e9e4-c70e-5356-88f4-529ac6ce8e88","pistol-squat","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fpistol-squat\u002Fimages\u002Fpistol-squat_1.webp","Pistol Squat","Stand on one leg and extend the other leg in front. Brace the trunk, sit the hips down over the stance foot, and bend the knee as far as you can while keeping the whole foot grounded and the knee aligned with the toes. Reach forward for balance, then drive through the foot to stand without bouncing or twisting. The pistol squat demands substantial single-leg strength, ankle and hip mobility, and balance; depth should match the range you can control. Learn it with a support, counterweight, or box before attempting an unsupported full-depth repetition. Stop if the knee or hip becomes painful.",36,"singleleg unilateral",[96],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[636,637,638,639],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:06.137+00:00","2026-08-07T11:03:36.106+00:00",{"id":645,"slug":646,"imageUrl":647,"name":648,"description":649,"popularity":650,"aliases":651,"localeName":10,"isCompound":94,"loggingTypes":652,"createdByUserId":10,"isFavorited":11,"primaryCategory":653,"categories":654,"videos":658,"lastSessionSets":659,"createdAt":660,"updatedAt":661},"9114c9e4-aa7b-5480-bac9-a139b116b24c","dragon-flag","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdragon-flag\u002Fimages\u002Fdragon-flag_1.webp","Dragon Flag","Lie on a sturdy bench and grip its sides behind your head. Draw the knees toward the chest, roll the pelvis up, and extend the hips and legs until the body forms a long line supported across the upper back and shoulders, not the neck. Keep the ribs down and glutes engaged as you lower the straight body slowly, stopping before the lower back arches or the hips fold. Reverse the motion under control. The dragon flag is an advanced anti-extension exercise for the abdominals, hip flexors, and trunk. Build toward it with bent-knee negatives and use a secure bench that cannot tip.",5,"bodylever",[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[655,656,657],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:06.145+00:00","2026-08-07T11:03:36.117+00:00",{"id":663,"slug":664,"imageUrl":665,"name":666,"description":667,"popularity":23,"aliases":668,"localeName":10,"isCompound":10,"loggingTypes":669,"createdByUserId":10,"isFavorited":11,"primaryCategory":670,"categories":671,"videos":675,"lastSessionSets":676,"createdAt":677,"updatedAt":678},"ba4e6037-a299-534c-9943-b1162d9671de","l-sit","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fl-sit\u002Fimages\u002Fl-sit_1.webp","L-Sit","Sit between stable parallettes or place your hands on the floor beside the hips. Press the shoulders down, straighten the elbows, and lift the hips while extending both legs forward so the body forms an L shape. Keep the chest tall, knees straight, and toes pointed or ankles neutral without holding your breath. The isometric hold trains the abdominals, hip flexors, triceps, and shoulder-girdle depression, while hamstring mobility can limit the position. Accumulate short, clean holds. Bent-knee tuck holds, one-leg extensions, or raised handles are appropriate regressions before a full floor L-sit.","lseat",[184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[672,673,674],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:06.153+00:00","2026-08-07T11:03:36.130+00:00",{"id":680,"slug":681,"imageUrl":682,"name":683,"description":684,"popularity":35,"aliases":685,"localeName":10,"isCompound":11,"loggingTypes":686,"createdByUserId":10,"isFavorited":11,"primaryCategory":687,"categories":688,"videos":690,"lastSessionSets":691,"createdAt":692,"updatedAt":693},"9f3a7840-01f3-5ee1-8753-e3c2de0b5e77","dead-bug","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdead-bug\u002Fimages\u002Fdead-bug_1.webp","Dead Bug","Lie on your back with hips and knees bent to about 90 degrees and arms reaching upward. Exhale, brace the trunk, and gently keep the lower back in contact with the floor. Slowly lower one arm and the opposite leg without allowing the ribs to flare or the pelvis to tip, then return and alternate sides. Shorten the reach if you lose trunk position; the limbs should move while the torso stays quiet. The dead bug trains abdominal control and coordination against lumbar extension. Move deliberately and breathe between repetitions rather than forcing the back down or holding a prolonged breath.","contralateral",[96],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[689],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:06.161+00:00","2026-08-07T11:03:36.142+00:00",{"id":695,"slug":696,"imageUrl":697,"name":698,"description":699,"popularity":35,"aliases":614,"localeName":10,"isCompound":11,"loggingTypes":700,"createdByUserId":10,"isFavorited":11,"primaryCategory":701,"categories":702,"videos":706,"lastSessionSets":707,"createdAt":708,"updatedAt":709},"91c1572b-dc2e-51db-94ca-ea56084a0da3","bird-dog","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbird-dog\u002Fimages\u002Fbird-dog_1.webp","Bird Dog","Begin on all fours with hands under shoulders, knees under hips, and the spine neutral. Brace lightly, then reach one arm forward and the opposite leg backward until both align roughly with the torso. Keep the pelvis level and resist arching or rotating the lower back. Pause, return with control, and repeat on the other side. The bird dog develops contralateral coordination and trunk stability while the glutes and shoulder stabilizers support the moving limbs. Reach long rather than high, and reduce the range or move only one limb at a time if you cannot keep the torso still.",[96],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[703,704,705],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:06.169+00:00","2026-08-07T11:03:36.153+00:00",{"id":711,"slug":712,"imageUrl":713,"name":714,"description":715,"popularity":41,"aliases":716,"localeName":10,"isCompound":11,"loggingTypes":717,"createdByUserId":10,"isFavorited":11,"primaryCategory":718,"categories":719,"videos":721,"lastSessionSets":722,"createdAt":723,"updatedAt":724},"76c61e2a-b90d-5fc4-9dc1-26019769dee5","reverse-crunch","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Freverse-crunch\u002Fimages\u002Freverse-crunch_1.webp","Reverse Crunch","Lie on your back with hips and knees bent, feet off the floor, and arms resting beside you or holding a stable support. Brace the abdomen and curl the pelvis toward the ribs, lifting the tailbone slightly without swinging the legs. Pause, then lower the pelvis slowly until it returns to the floor while keeping the movement controlled. Think of shortening the distance between pelvis and rib cage rather than throwing the knees toward the face. The reverse crunch trains the rectus abdominis through spinal and pelvic flexion; it does not isolate a separate “lower abs” muscle. Reduce the range if momentum takes over.","hip lowerab",[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[720],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:06.177+00:00","2026-08-07T11:03:36.165+00:00",{"id":726,"slug":727,"imageUrl":728,"name":729,"description":730,"popularity":23,"aliases":731,"localeName":10,"isCompound":94,"loggingTypes":732,"createdByUserId":10,"isFavorited":11,"primaryCategory":733,"categories":734,"videos":739,"lastSessionSets":740,"createdAt":741,"updatedAt":742},"822df508-3069-5156-8454-fbacb32a2551","hindu-push-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fhindu-push-up\u002Fimages\u002Fhindu-push-up_1.webp","Hindu Push-Up","Start in a pike position with hands slightly wider than shoulder width, hips high, and elbows unlocked. Bend the elbows and guide the head and chest forward in a low arc between the hands, then press through the palms as the chest rises and the hips approach the floor. Reverse the path or lift the hips directly to begin the next repetition, depending on the variation used. Keep the shoulders controlled and avoid collapsing into the lower back. This flowing push-up trains the chest, triceps, and shoulders through a large range while demanding trunk and shoulder mobility. Use a shorter arc if the shoulders or back feel strained.","divebomber",[96],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[735,736,737,738],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-05-09T00:28:06.185+00:00","2026-08-07T11:03:36.176+00:00",{"id":744,"slug":745,"imageUrl":746,"name":747,"description":748,"popularity":23,"aliases":749,"localeName":10,"isCompound":94,"loggingTypes":750,"createdByUserId":10,"isFavorited":11,"primaryCategory":751,"categories":752,"videos":756,"lastSessionSets":757,"createdAt":758,"updatedAt":759},"3118f53e-b068-5535-8e57-7b5a6c1a6eb4","clap-push-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fclap-push-up\u002Fimages\u002Fclap-push-up_1.webp","Clap Push-Up","Set up in a firm push-up position with hands just outside shoulder width. Lower under control, then drive forcefully through the floor so both hands leave it. Clap only if you have enough height and time to return the hands safely; otherwise use a simple hand-release plyometric push-up. Land softly with elbows slightly bent, regain a stable plank, and reset before the next repetition. This high-impact variation develops upper-body pushing power in the chest, triceps, and shoulders. First demonstrate strong standard push-ups, use a non-slip surface, keep repetitions low and crisp, and stop when landing position or speed deteriorates.","plyo explosive",[96],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[753,754,755],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-05-09T00:28:06.194+00:00","2026-08-07T11:03:36.187+00:00",{"id":761,"slug":762,"imageUrl":763,"name":764,"description":765,"popularity":29,"aliases":766,"localeName":10,"isCompound":94,"loggingTypes":767,"createdByUserId":10,"isFavorited":11,"primaryCategory":768,"categories":769,"videos":774,"lastSessionSets":775,"createdAt":776,"updatedAt":777},"c603b83d-bfbb-5faa-9634-867b2ab5daf0","muscle-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fmuscle-up\u002Fimages\u002Fmuscle-up_1.webp","Muscle-Up","Hang from a secure bar with an overhand grip, create tension through the trunk and shoulders, then pull explosively so the chest rises above the bar. Lean the torso over the bar as the wrists roll on top, press out of the transition, and finish with straight arms. Reverse the sequence under control to return to the hang. A bar muscle-up combines a powerful pull-up, transition, and straight-bar dip, training the back, arms, chest, shoulders, and trunk. It requires strong pull-ups and dips plus practiced transition timing. Learn with appropriate progressions and clear space; avoid uncontrolled kipping or dropping from the top.","bar pullup dip",[96],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[770,771,772,773],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-05-09T00:28:06.202+00:00","2026-08-07T11:03:36.199+00:00",{"id":779,"slug":780,"imageUrl":781,"name":782,"description":783,"popularity":784,"aliases":785,"localeName":10,"isCompound":94,"loggingTypes":786,"createdByUserId":10,"isFavorited":11,"primaryCategory":787,"categories":788,"videos":792,"lastSessionSets":793,"createdAt":794,"updatedAt":795},"d3e05cd8-616d-5e88-86cb-757a67bb102d","handstand-push-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fhandstand-push-up\u002Fimages\u002Fhandstand-push-up_1.webp","Handstand Push-Up","Place the hands about shoulder-width apart near a wall and enter a controlled wall-supported handstand. Brace the trunk and glutes, keep the elbows tracking rather than flaring excessively, and lower until the head lightly reaches a pad or your controlled range. Press the floor away to return to straight arms without relaxing into the neck or lower back. The handstand push-up is an advanced vertical press for the shoulders and triceps that also demands overhead mobility, balance, and trunk control. Build prerequisite strength with pike push-ups and partial ranges. Use a stable wall, a padded target, and a safe method of exiting the handstand.",25,"hspu press",[96],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[789,790,791],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:06.211+00:00","2026-08-07T11:03:36.209+00:00",{"id":797,"slug":798,"imageUrl":799,"name":800,"description":801,"popularity":53,"aliases":802,"localeName":10,"isCompound":94,"loggingTypes":803,"createdByUserId":10,"isFavorited":11,"primaryCategory":804,"categories":805,"videos":810,"lastSessionSets":811,"createdAt":812,"updatedAt":813},"422f6168-2368-5430-8582-5c6b33a11880","kettlebell-swing","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fkettlebell-swing\u002Fimages\u002Fkettlebell-swing_1.webp","Kettlebell Swing","Place the kettlebell slightly in front of you, hinge at the hips, and hike it back between the thighs. Drive the feet into the floor and extend the hips forcefully so the bell floats to about chest height; the arms guide it but do not lift it. Let the bell fall, hinge again with a neutral spine, and keep it close to the groin before the next hip drive. The two-hand Russian swing develops rapid hip extension and conditions the glutes, hamstrings, back, and trunk. It is a hinge, not a squat. Start with dead-stop swings, clear the surrounding area, and stop before grip or posture deteriorates.","kb russian",[96],{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[806,807,808,809],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:06.219+00:00","2026-08-07T11:03:36.220+00:00",{"id":815,"slug":816,"imageUrl":817,"name":818,"description":819,"popularity":41,"aliases":820,"localeName":10,"isCompound":94,"loggingTypes":821,"createdByUserId":10,"isFavorited":11,"primaryCategory":822,"categories":823,"videos":828,"lastSessionSets":829,"createdAt":830,"updatedAt":831},"c2ea32fe-5815-54df-a52a-ef7b6d8c8865","kettlebell-goblet-squat","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fkettlebell-goblet-squat\u002Fimages\u002Fkettlebell-goblet-squat_1.webp","Kettlebell Goblet Squat","Hold one kettlebell close to the chest by the horns or body, with forearms roughly vertical. Stand at a comfortable squat width, brace, and lower the hips between the legs while the knees track with the toes and the whole foot stays grounded. Descend only as far as you can maintain balance and trunk position, then drive through the floor to stand tall. The front-held load acts as a counterbalance and trains the quadriceps and glutes, with the trunk and upper back stabilizing the weight. Keep the bell close, avoid collapsing the knees inward, and choose a load you can lift safely into position.","kb",[96],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[824,825,826,827],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:06.227+00:00","2026-08-07T11:03:36.232+00:00",{"id":833,"slug":834,"imageUrl":835,"name":836,"description":837,"popularity":29,"aliases":820,"localeName":10,"isCompound":94,"loggingTypes":838,"createdByUserId":10,"isFavorited":11,"primaryCategory":839,"categories":840,"videos":845,"lastSessionSets":846,"createdAt":847,"updatedAt":848},"0483c4c6-a21f-5ebb-8fa5-24d9c4baf0d8","kettlebell-clean","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fkettlebell-clean\u002Fimages\u002Fkettlebell-clean_1.webp","Kettlebell Clean","Set one kettlebell on the floor or slightly in front, hinge at the hips, and grip it with one hand. Hike it back, then extend the hips powerfully and guide the bell upward close to the body. As it becomes light, keep the elbow close and insert the hand around the handle so the bell settles softly on the forearm in a stable rack; do not flip it over a loose wrist. Stand tall, then return it through the same path or park it safely. The clean links hip power with upper-body coordination and prepares the rack for presses or squats. Practise with a light bell before adding load or speed.",[96],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[841,842,843,844],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:06.240+00:00","2026-08-07T11:03:36.245+00:00",{"id":850,"slug":851,"imageUrl":852,"name":853,"description":854,"popularity":597,"aliases":855,"localeName":10,"isCompound":94,"loggingTypes":856,"createdByUserId":10,"isFavorited":11,"primaryCategory":857,"categories":858,"videos":863,"lastSessionSets":864,"createdAt":865,"updatedAt":866},"5a7fbc37-77b9-533f-8502-735145183fc7","single-arm-kettlebell-snatch","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsingle-arm-kettlebell-snatch\u002Fimages\u002Fsingle-arm-kettlebell-snatch_1.webp","Single-Arm Kettlebell Snatch","Hike one kettlebell between the legs from a hip hinge, then extend the hips forcefully and guide the bell upward close to the body. As it floats above the hand, punch the hand around the handle so the bell settles without striking the forearm, finishing overhead with a stable shoulder and straight elbow. Let it descend under control into the next swing or park it safely. The single-arm snatch transfers lower-body power through the trunk to an overhead catch. It is an advanced skill: first master the swing, clean, and high pull, use a light bell, and train where a missed repetition can be released safely.","kb one unilateral",[96],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[859,860,861,862],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:06.249+00:00","2026-08-07T11:03:36.256+00:00",{"id":868,"slug":869,"imageUrl":870,"name":871,"description":872,"popularity":873,"aliases":874,"localeName":10,"isCompound":94,"loggingTypes":875,"createdByUserId":10,"isFavorited":11,"primaryCategory":876,"categories":877,"videos":882,"lastSessionSets":883,"createdAt":884,"updatedAt":885},"ea41f6f8-5c0a-5491-a1be-3cb33bcaa255","turkish-get-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fturkish-get-up\u002Fimages\u002Fturkish-get-up_1.webp","Turkish Get-Up","Lie on your back with the kettlebell held over one shoulder, the same-side knee bent, and the opposite limbs extended. Keeping the load stacked over the supporting arm, roll to the opposite elbow and hand, bridge the hips, sweep the straight leg underneath into half-kneeling, then rise to stand. Reverse each step slowly to return to the floor. The Turkish get-up integrates shoulder stability, trunk control, hip mobility, and coordinated transitions rather than targeting one muscle. Learn the exact sequence first with no load or a light object, keep your eyes on the bell during floor transitions, and never rush beneath an unstable overhead weight.",35,"tgu",[96],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[878,879,880,881],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:06.258+00:00","2026-08-07T11:03:36.266+00:00",{"id":887,"slug":888,"imageUrl":889,"name":890,"description":891,"popularity":23,"aliases":820,"localeName":10,"isCompound":94,"loggingTypes":892,"createdByUserId":10,"isFavorited":11,"primaryCategory":893,"categories":894,"videos":898,"lastSessionSets":899,"createdAt":900,"updatedAt":901},"c0db3fb0-d8ec-5135-b861-d1f0fa8254c5","kettlebell-windmill","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fkettlebell-windmill\u002Fimages\u002Fkettlebell-windmill_1.webp","Kettlebell Windmill","Stand with the feet turned slightly away from the arm holding a kettlebell overhead. Stack the load over a straight elbow and active shoulder, shift the hips toward the loaded side, and hinge while rotating the chest enough to keep sight of the bell. Slide the free hand down the inside of the front leg only as far as hamstring mobility and trunk control allow, then drive the hips back to standing. The windmill combines an overhead shoulder hold with hip hinging, thoracic rotation, and lateral trunk control. Master the unloaded pattern and low-windmill variation before adding overhead weight, and stop if shoulder position or spinal control is lost.",[96],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[895,896,897],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:06.266+00:00","2026-08-07T11:03:36.276+00:00",{"id":903,"slug":904,"imageUrl":905,"name":906,"description":907,"popularity":23,"aliases":820,"localeName":10,"isCompound":11,"loggingTypes":908,"createdByUserId":10,"isFavorited":11,"primaryCategory":909,"categories":910,"videos":913,"lastSessionSets":914,"createdAt":915,"updatedAt":916},"de5d25a4-bb0c-5cb2-95e1-95ae259a91b8","kettlebell-halo","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fkettlebell-halo\u002Fimages\u002Fkettlebell-halo_1.webp","Kettlebell Halo","Stand tall or kneel with the ribs stacked over the pelvis. Hold a light kettlebell by the horns in front of the chest, guide it over one shoulder, behind the head, and over the other shoulder to complete a close circle. Keep the head still, elbows controlled, and trunk from arching or rotating. Perform smooth repetitions in both directions without forcing the bell into a range the shoulders cannot own. The halo moves the shoulder girdle through varied angles while the upper back, shoulders, arms, and trunk stabilize the load. Use it as a controlled mobility or warm-up drill, not a momentum exercise, and keep the bell clear of the head.",[96],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[911,912],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:06.274+00:00","2026-08-07T11:03:36.286+00:00",{"id":918,"slug":919,"imageUrl":920,"name":921,"description":922,"popularity":597,"aliases":855,"localeName":10,"isCompound":94,"loggingTypes":923,"createdByUserId":10,"isFavorited":11,"primaryCategory":924,"categories":925,"videos":929,"lastSessionSets":930,"createdAt":931,"updatedAt":932},"7eddd904-8a5a-523a-8db6-aed33f38f9b9","single-arm-kettlebell-press","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsingle-arm-kettlebell-press\u002Fimages\u002Fsingle-arm-kettlebell-press_1.webp","Single-Arm Kettlebell Press","Hold one kettlebell in a secure front-rack position with the forearm near vertical and wrist neutral. Stand tall, brace the glutes and trunk, then press the bell overhead while keeping the ribs from flaring or the body leaning away. Finish with the elbow straight, shoulder active, and load balanced over the mid-foot. Lower along a controlled path back to the rack. The offset load trains the deltoids and triceps while the trunk resists side-bending and rotation. Use a weight you can start and finish without leg drive; if overhead range is limited, reduce the load or use a half-kneeling press variation.",[96],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[926,927,928],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:06.283+00:00","2026-08-07T11:03:36.297+00:00",{"id":934,"slug":935,"imageUrl":936,"name":937,"description":938,"popularity":23,"aliases":939,"localeName":10,"isCompound":94,"loggingTypes":940,"createdByUserId":10,"isFavorited":11,"primaryCategory":941,"categories":942,"videos":947,"lastSessionSets":948,"createdAt":949,"updatedAt":950},"258dec33-20d0-5595-b736-b6328c32abb4","kettlebell-renegade-row","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fkettlebell-renegade-row\u002Fimages\u002Fkettlebell-renegade-row_1.webp","Kettlebell Renegade Row","Place two stable kettlebells on a non-slip surface and grip their handles in a high plank, with the feet wider than normal for balance. Brace the trunk and glutes, press firmly through one bell, and row the other toward the hip without rotating or lifting the pelvis. Lower it gently, reset, and alternate sides. The renegade row trains the back and biceps while the chest, shoulders, and trunk stabilize the plank against rotation. Use flat, heavy bells that will not tip, keep the supporting wrist stacked, and reduce the load or row from the knees if you cannot keep the torso quiet.","kb plank",[96],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[943,944,945,946],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:06.295+00:00","2026-08-07T11:03:36.310+00:00",{"id":952,"slug":953,"imageUrl":954,"name":955,"description":956,"popularity":23,"aliases":957,"localeName":10,"isCompound":94,"loggingTypes":958,"createdByUserId":10,"isFavorited":11,"primaryCategory":959,"categories":960,"videos":965,"lastSessionSets":966,"createdAt":967,"updatedAt":968},"da6f112d-c769-5ec0-8bd4-98cbdf33b420","double-kettlebell-front-rack-carry","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdouble-kettlebell-front-rack-carry\u002Fimages\u002Fdouble-kettlebell-front-rack-carry_1.webp","Double Kettlebell Front Rack Carry","Clean two kettlebells into a balanced front rack with handles resting diagonally across the palms, elbows close to the ribs, and wrists neutral. Stand tall, brace, and walk with short, deliberate steps while breathing behind the brace. Keep the bells close, shoulders level, and torso upright rather than leaning back or letting the weights drift. Turn carefully and set the bells down with a controlled hinge. The double front-rack carry challenges trunk and upper-back stiffness, shoulder and grip endurance, and gait under a front-loaded demand. Choose a route free of obstacles and end the set before posture, breathing control, or grip begins to fail.","kb loaded",[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[961,962,963,964],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:06.305+00:00","2026-08-07T11:03:36.321+00:00",{"id":970,"slug":971,"imageUrl":972,"name":973,"description":974,"popularity":35,"aliases":820,"localeName":10,"isCompound":94,"loggingTypes":975,"createdByUserId":10,"isFavorited":11,"primaryCategory":976,"categories":977,"videos":982,"lastSessionSets":983,"createdAt":984,"updatedAt":985},"21b619e1-6081-5b04-8471-51bc2307d789","kettlebell-deadlift","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fkettlebell-deadlift\u002Fimages\u002Fkettlebell-deadlift_1.webp","Kettlebell Deadlift","Stand with a kettlebell centred between the feet. Push the hips back, bend the knees as needed, and grip the handle while keeping the whole foot grounded and the spine neutral. Brace, then drive through the floor and extend the hips and knees together until standing tall; do not lean back at the top. Reverse the hinge and set the bell down quietly in the same spot. The close, centred load makes this a useful way to learn the deadlift pattern while training the glutes, hamstrings, quadriceps, back, and grip. Elevate the bell if reaching the floor causes the back to round, and never pull from a loose posture.",[96],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[978,979,980,981],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:06.315+00:00","2026-08-07T11:03:36.333+00:00",{"id":987,"slug":988,"imageUrl":989,"name":990,"description":991,"popularity":992,"aliases":820,"localeName":10,"isCompound":11,"loggingTypes":993,"createdByUserId":10,"isFavorited":11,"primaryCategory":994,"categories":995,"videos":997,"lastSessionSets":998,"createdAt":999,"updatedAt":1000},"3ac2ecca-4934-5be2-9be8-273892376f7f","kettlebell-russian-twist","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fkettlebell-russian-twist\u002Fimages\u002Fkettlebell-russian-twist_1.webp","Kettlebell Russian Twist","Sit with knees bent and hold a light kettlebell close to the chest by the horns. Lean back slightly from the hips while maintaining a long spine, brace, and rotate the rib cage and arms together toward one side, then the other. Keep the pelvis relatively still and move only through a range you can control; the feet may remain planted to make the drill more stable. The weighted Russian twist challenges the obliques and other trunk muscles that control rotation, but a larger arc is not automatically better. Avoid rounding and rapidly swinging the bell. Use a lighter load or an unweighted seated rotation if the lower back feels stressed.",21,[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[996],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:06.326+00:00","2026-08-07T11:03:36.344+00:00",{"id":1002,"slug":1003,"imageUrl":1004,"name":1005,"description":1006,"popularity":23,"aliases":820,"localeName":10,"isCompound":94,"loggingTypes":1007,"createdByUserId":10,"isFavorited":11,"primaryCategory":1008,"categories":1009,"videos":1013,"lastSessionSets":1014,"createdAt":1015,"updatedAt":1016},"d36564be-ab89-5373-bc69-a6910dd7c211","kettlebell-figure-8","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fkettlebell-figure-8\u002Fimages\u002Fkettlebell-figure-8_1.webp","Kettlebell Figure-8","Stand wider than hip width, hinge and bend the knees into an athletic stance, and hold a light kettlebell in one hand. Pass it behind one leg to the opposite hand, circle it around that leg, then pass it behind the other leg to trace a continuous figure eight. Keep the feet planted, spine long, and hips low enough for a clear handoff without twisting the knees. Move smoothly and slow down until each transfer is secure. The drill develops hand-to-hand coordination, grip endurance, and trunk control while the legs hold the stance. Learn the route without speed, keep the bell away from the knees, and use open space.",[96],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[1010,1011,1012],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:06.334+00:00","2026-08-07T11:03:36.353+00:00",{"id":1018,"slug":1019,"imageUrl":1020,"name":1021,"description":1022,"popularity":1023,"aliases":1024,"localeName":10,"isCompound":94,"loggingTypes":1025,"createdByUserId":10,"isFavorited":11,"primaryCategory":1026,"categories":1027,"videos":1031,"lastSessionSets":1032,"createdAt":1033,"updatedAt":1034},"105577ed-82c7-5f8d-b733-b486c7e583d2","kneeling-ab-rollout","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fkneeling-ab-rollout\u002Fimages\u002Fkneeling-ab-rollout_1.webp","Kneeling Ab Rollout","Kneel on a pad with the wheel below the shoulders and arms straight. Tuck the pelvis slightly, brace the trunk and glutes, then roll forward by opening the shoulders and hips together. Travel only as far as you can prevent the lower back from sagging and keep tension through the abdominals. Press the handles down and draw the wheel back until the shoulders return over the knees. The rollout trains the trunk to resist extension while the shoulders and upper back control the long lever. Begin with a wall limiting the distance, add range gradually, and stop the set as soon as spinal position or shoulder control changes.",16,"wheel",[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[1028,1029,1030],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:06.342+00:00","2026-08-07T11:03:36.363+00:00",{"id":1036,"slug":1037,"imageUrl":1038,"name":1039,"description":1040,"popularity":23,"aliases":1024,"localeName":10,"isCompound":94,"loggingTypes":1041,"createdByUserId":10,"isFavorited":11,"primaryCategory":1042,"categories":1043,"videos":1047,"lastSessionSets":1048,"createdAt":1049,"updatedAt":1050},"31166218-192a-585e-9ea0-529ddcef1db2","standing-ab-rollout","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fstanding-ab-rollout\u002Fimages\u002Fstanding-ab-rollout_1.webp","Standing Ab Rollout","Stand with the wheel near the feet, hinge down, and grip it with straight arms. Brace the trunk and glutes, then roll forward as the body lengthens toward the floor, keeping the ribs and pelvis connected rather than letting the lower back sag. At the farthest controlled point, press down through the handles and pull the wheel back while hinging to stand. The standing rollout creates a much longer lever than the kneeling version and demands advanced anti-extension strength, shoulder control, and hamstring mobility. Master full kneeling rollouts first, practise limited range toward a wall or incline, keep the area clear, and never force a return from a position you cannot control.",[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[1044,1045,1046],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:06.351+00:00","2026-08-07T11:03:36.374+00:00",{"id":1052,"slug":1053,"imageUrl":1054,"name":1055,"description":1056,"popularity":53,"aliases":1057,"localeName":10,"isCompound":10,"loggingTypes":1058,"createdByUserId":10,"isFavorited":11,"primaryCategory":1059,"categories":1060,"videos":1064,"lastSessionSets":1065,"createdAt":1066,"updatedAt":1067},"d79c8acc-d36d-5974-9803-6cfc2564ad8a","jump-rope","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fjump-rope\u002Fimages\u002Fjump-rope_1.webp","Jump Rope","Hold the handles lightly with elbows close to the sides and the rope behind the feet. Turn it primarily with small wrist circles and make low, relaxed jumps from the balls of the feet as the rope passes underneath. Land softly with knees slightly bent, keep the torso tall, and maintain a steady rhythm instead of lifting the knees high or sweeping the arms wide. Jumping rope develops coordination and repeated lower-leg stiffness while providing scalable cardiovascular work. Begin with short intervals and single bounces, use supportive footwear and a forgiving, clear surface, and increase duration gradually to manage calf, Achilles-tendon, and foot loading.","skipping",[96,184],{"id":80,"slug":81,"name":82,"sortOrder":83,"i18nKey":84},[1061,1062,1063],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},{"id":80,"slug":81,"name":82,"sortOrder":83,"i18nKey":84},[],[],"2026-05-09T00:28:06.360+00:00","2026-08-07T11:03:36.384+00:00",{"id":1069,"slug":1070,"imageUrl":1071,"name":1072,"description":1073,"popularity":23,"aliases":1074,"localeName":10,"isCompound":10,"loggingTypes":1075,"createdByUserId":10,"isFavorited":11,"primaryCategory":1076,"categories":1077,"videos":1081,"lastSessionSets":1082,"createdAt":1083,"updatedAt":1084},"13a8d504-cab8-5d5d-a15b-8b070a62a12f","double-unders","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdouble-unders\u002Fimages\u002Fdouble-unders_1.webp","Double Unders","Use a slightly higher, controlled jump while turning the rope fast enough to pass beneath the feet twice before landing. Keep the body long, elbows near the ribs, and accelerate the rope with compact wrist action rather than wide arm circles. Land softly on the balls of the feet and rebound in a consistent vertical rhythm; avoid piking the hips, kicking the feet back, or racing after a missed turn. Double unders are a skilled jump-rope variation that increases coordination, impact frequency, and cardiovascular demand. First establish relaxed single unders, then practise isolated double turns with full recovery. Use short sets and progress volume cautiously to protect the calves, feet, and Achilles tendons.","dubs",[96,184],{"id":80,"slug":81,"name":82,"sortOrder":83,"i18nKey":84},[1078,1079,1080],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},{"id":80,"slug":81,"name":82,"sortOrder":83,"i18nKey":84},[],[],"2026-05-09T00:28:06.368+00:00","2026-08-07T11:03:36.395+00:00",{"id":1086,"slug":1087,"imageUrl":1088,"name":1089,"description":1090,"popularity":41,"aliases":1091,"localeName":10,"isCompound":94,"loggingTypes":1092,"createdByUserId":10,"isFavorited":11,"primaryCategory":1093,"categories":1094,"videos":1099,"lastSessionSets":1100,"createdAt":1101,"updatedAt":1102},"7dc6f39b-8b4f-5c81-8db9-f7042f2166b8","knee-push-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fknee-push-up\u002Fimages\u002Fknee-push-up_1.webp","Knee Push-Up","Kneel on a pad, place the hands slightly wider than shoulder width, and form a straight line from knees through hips to head. Brace the trunk and glutes, bend the elbows at a comfortable angle, and lower the chest toward the floor without dropping the hips or reaching the chin. Press evenly through both hands to return to straight arms. Supporting the body at the knees shortens the lever and reduces the load compared with a full push-up while training the chest, triceps, shoulders, and trunk. Keep the hips extended; if more progression is needed, gradually lower the height of an incline push-up before moving to the floor.","modified beginner kneeling",[96],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[1095,1096,1097,1098],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.213+00:00","2026-08-07T11:03:36.406+00:00",{"id":1104,"slug":1105,"imageUrl":1106,"name":1107,"description":1108,"popularity":41,"aliases":1109,"localeName":10,"isCompound":94,"loggingTypes":1110,"createdByUserId":10,"isFavorited":11,"primaryCategory":1111,"categories":1112,"videos":1117,"lastSessionSets":1118,"createdAt":1119,"updatedAt":1120},"a607c2c3-08f5-55d2-9433-7987a0499ec2","incline-push-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fincline-push-up\u002Fimages\u002Fincline-push-up_1.webp","Incline Push-Up","Place both hands on a stable bench, box, or fixed bar slightly wider than shoulder width. Walk the feet back until the body forms a straight line from head to heels. Brace the trunk and glutes, lower the chest toward the support with controlled elbows, then press evenly to straight arms. Raising the hands reduces the proportion of body mass being lifted while preserving the horizontal pushing pattern for the chest, triceps, shoulders, and trunk. Choose a height that permits full, consistent repetitions; lower it gradually as strength improves. Make sure the support cannot slide or tip, and avoid letting the hips sag.","elevated hands beginner",[96],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[1113,1114,1115,1116],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.229+00:00","2026-08-07T11:03:36.416+00:00",{"id":1122,"slug":1123,"imageUrl":1124,"name":1125,"description":1126,"popularity":35,"aliases":1127,"localeName":10,"isCompound":94,"loggingTypes":1128,"createdByUserId":10,"isFavorited":11,"primaryCategory":1129,"categories":1130,"videos":1135,"lastSessionSets":1136,"createdAt":1137,"updatedAt":1138},"7926f132-eefa-561a-82dd-e70674b6ae3b","decline-push-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdecline-push-up\u002Fimages\u002Fdecline-push-up_1.webp","Decline Push-Up","Place the feet on a stable bench or box and the hands on the floor slightly wider than shoulder width. Form a rigid line from ankles to head, brace, and lower the chest between the hands while keeping the elbows at a comfortable angle. Press back to straight arms without sagging at the hips or leading with the chin. Elevating the feet increases the load borne by the upper body and generally raises the shoulder-flexion demand compared with a floor push-up; the chest, triceps, shoulders, and trunk all contribute. Start with a low platform, use a non-slip setup, and reduce the height if shoulder or wrist control is compromised.","feet elevated upper chest",[96],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[1131,1132,1133,1134],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.243+00:00","2026-08-07T11:03:36.427+00:00",{"id":1140,"slug":1141,"imageUrl":1142,"name":1143,"description":1144,"popularity":41,"aliases":1145,"localeName":10,"isCompound":94,"loggingTypes":1146,"createdByUserId":10,"isFavorited":11,"primaryCategory":1147,"categories":1148,"videos":1152,"lastSessionSets":1153,"createdAt":1154,"updatedAt":1155},"27ba7eb3-39b1-59d7-8ef8-a2acba5e037f","wide-push-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fwide-push-up\u002Fimages\u002Fwide-push-up_1.webp","Wide Push-Up","Set the hands wider than shoulder width in a position that feels stable at the wrists and shoulders. Brace into a straight plank, bend the elbows, and lower the chest under control without shrugging or letting the hips sag. Press evenly through the palms to return to straight arms. A wider base changes shoulder and elbow angles, but it should not be described as isolating or necessarily activating the chest more; research often finds lower pectoral and triceps activity than with narrower positions. Use only a moderate, comfortable width, keep forearms controlled, and return to a standard hand position if the front of the shoulder or wrist feels strained.","widegrip hand",[96],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[1149,1150,1151],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-06-19T10:35:26.257+00:00","2026-08-07T11:03:36.439+00:00",{"id":1157,"slug":1158,"imageUrl":1159,"name":1160,"description":1161,"popularity":1162,"aliases":1163,"localeName":10,"isCompound":94,"loggingTypes":1164,"createdByUserId":10,"isFavorited":11,"primaryCategory":1165,"categories":1166,"videos":1171,"lastSessionSets":1172,"createdAt":1173,"updatedAt":1174},"097930d0-e5f9-5f34-94e6-e67b810f6b72","archer-push-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Farcher-push-up\u002Fimages\u002Farcher-push-up_1.webp","Archer Push-Up","Begin in a wide high plank. Shift the chest toward one hand as you bend that elbow, allowing the opposite arm to remain nearly straight and the body to travel diagonally toward the working side. Keep both palms grounded, the shoulders away from the ears, and the pelvis as square as possible. Press through the bent arm and return to centre before alternating. The archer push-up places more of the pressing demand on one side while the long arm assists, making it a progression toward one-arm work for the chest, triceps, shoulders, and trunk. Adjust hand width or use an incline if you cannot control the bottom position.",7,"side to side unilateral",[96],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[1167,1168,1169,1170],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.270+00:00","2026-08-07T11:03:36.450+00:00",{"id":1176,"slug":1177,"imageUrl":1178,"name":1179,"description":1180,"popularity":650,"aliases":1181,"localeName":10,"isCompound":94,"loggingTypes":1182,"createdByUserId":10,"isFavorited":11,"primaryCategory":1183,"categories":1184,"videos":1189,"lastSessionSets":1190,"createdAt":1191,"updatedAt":1192},"e6f51ccb-7c72-58ed-aae5-e81138f7bcaa","typewriter-push-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ftypewriter-push-up\u002Fimages\u002Ftypewriter-push-up_1.webp","Typewriter Push-Up","Set up with the hands wide and lower the chest toward one hand as in an archer push-up. Stay low, glide the chest horizontally toward the other hand while gradually straightening the first arm and bending the second, then press up or travel back before rising according to the chosen repetition pattern. Keep the trunk rigid, both palms planted, and shoulders controlled throughout the lateral transfer. The typewriter push-up extends time under tension and shifts most of the pressing load from side to side, challenging the chest, triceps, shoulders, and trunk. Master archer push-ups first and use an incline or smaller lateral range if the shoulders cannot stay stable.","archer side travel",[96],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[1185,1186,1187,1188],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.283+00:00","2026-08-07T11:03:36.464+00:00",{"id":1194,"slug":1195,"imageUrl":1196,"name":1197,"description":1198,"popularity":650,"aliases":1199,"localeName":10,"isCompound":94,"loggingTypes":1200,"createdByUserId":10,"isFavorited":11,"primaryCategory":1201,"categories":1202,"videos":1207,"lastSessionSets":1208,"createdAt":1209,"updatedAt":1210},"a4791ac1-b4fb-5e9e-b84f-111c9417b83a","one-arm-push-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fone-arm-push-up\u002Fimages\u002Fone-arm-push-up_1.webp","One-Arm Push-Up","Take a wide stance and place one hand on the floor near the centreline below the shoulder; hold the free arm behind the back or out for balance. Brace hard, keep the hips and shoulders as square as possible, and lower the chest by bending the supporting elbow. Press back to a stable straight arm without twisting, bouncing, or collapsing through the shoulder. The one-arm push-up is an advanced unilateral press for the chest, triceps, and shoulder with high anti-rotation demand on the trunk. Progress through narrow inclines, archer push-ups, and assisted versions. Use only a range you control, and stop if the wrist, elbow, or shoulder becomes painful.","single unilateral",[96],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[1203,1204,1205,1206],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.294+00:00","2026-08-07T11:03:36.474+00:00",{"id":1212,"slug":1213,"imageUrl":1214,"name":1215,"description":1216,"popularity":597,"aliases":1217,"localeName":10,"isCompound":94,"loggingTypes":1218,"createdByUserId":10,"isFavorited":11,"primaryCategory":1219,"categories":1220,"videos":1225,"lastSessionSets":1226,"createdAt":1227,"updatedAt":1228},"3ed96b5e-b0eb-5d28-8735-b1c742aff241","spiderman-push-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fspiderman-push-up\u002Fimages\u002Fspiderman-push-up_1.webp","Spiderman Push-Up","From a firm high plank, lower into a push-up while bringing one knee forward and outward toward the elbow on the same side without setting the foot down or twisting the pelvis. Press back to straight arms as the leg returns, then alternate sides. Keep the shoulders and hips moving as one unit, the supporting foot stable, and the neck neutral. This variation combines the usual chest, triceps, and shoulder press with active hip flexion and additional trunk control. Move slowly enough to prevent the knee action from shortening or distorting the push-up. Use a smaller range or an incline if the hips sag or the shoulder position changes.","knee to elbow spider",[96],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[1221,1222,1223,1224],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.305+00:00","2026-08-07T11:03:36.487+00:00",{"id":1230,"slug":1231,"imageUrl":1232,"name":1233,"description":1234,"popularity":23,"aliases":1235,"localeName":10,"isCompound":94,"loggingTypes":1236,"createdByUserId":10,"isFavorited":11,"primaryCategory":1237,"categories":1238,"videos":1243,"lastSessionSets":1244,"createdAt":1245,"updatedAt":1246},"c9749005-999e-5fba-bc27-d14f1c0a4e08","t-push-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ft-push-up\u002Fimages\u002Ft-push-up_1.webp","T Push-Up","Perform a controlled push-up from a stable plank. At the top, shift weight into one hand and rotate the feet, hips, and chest together into a side plank while reaching the free arm upward. Pause with the supporting shoulder active and the body long, then rotate back, complete the next push-up, and alternate sides. The T push-up combines chest, triceps, and shoulder pressing with a transition that challenges lateral trunk and shoulder stability. It involves controlled rotation rather than resisting all rotation. Widen the feet for balance, move deliberately, and omit the side-plank reach or use an incline if the supporting wrist or shoulder cannot stay stacked.","rotation side plank",[96],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[1239,1240,1241,1242],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.317+00:00","2026-08-07T11:03:36.498+00:00",{"id":1248,"slug":1249,"imageUrl":1250,"name":1251,"description":1252,"popularity":597,"aliases":1253,"localeName":10,"isCompound":94,"loggingTypes":1254,"createdByUserId":10,"isFavorited":11,"primaryCategory":1255,"categories":1256,"videos":1261,"lastSessionSets":1262,"createdAt":1263,"updatedAt":1264},"42db8202-6574-5492-a072-d1498fec96f8","staggered-push-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fstaggered-push-up\u002Fimages\u002Fstaggered-push-up_1.webp","Staggered Push-Up","Set one hand slightly ahead of its shoulder and the other slightly behind, with both palms at a comfortable width. Form a rigid plank, lower the chest between the hands under control, and press back up without rotating the torso. Complete equal repetitions before switching the hand positions, or change them only after fully resetting at the top. The staggered stance gives each arm a different leverage and shoulder angle while the chest, triceps, shoulders, and trunk share the work. Keep the offset modest, wrists comfortable, and elbows controlled. Return to symmetrical hands if the body twists or either shoulder feels pinched; this is a variation, not a required progression.","offset uneven",[96],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[1257,1258,1259,1260],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.328+00:00","2026-08-07T11:03:36.510+00:00",{"id":1266,"slug":1267,"imageUrl":1268,"name":1269,"description":1270,"popularity":650,"aliases":1271,"localeName":10,"isCompound":94,"loggingTypes":1272,"createdByUserId":10,"isFavorited":11,"primaryCategory":1273,"categories":1274,"videos":1279,"lastSessionSets":1280,"createdAt":1281,"updatedAt":1282},"bf08bd66-8049-5e6e-944f-041021c9cba1","pseudo-planche-push-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fpseudo-planche-push-up\u002Fimages\u002Fpseudo-planche-push-up_1.webp","Pseudo Planche Push-Up","Start in a high plank with hands near the hips or fingers turned slightly outward if comfortable. Protract the shoulder blades, brace the trunk and glutes, and lean the shoulders forward beyond the wrists while keeping the feet grounded. Maintain that lean as you bend the elbows and lower through a controlled range, then press back to straight arms without losing the rounded upper-back position or hollow body. The pseudo planche push-up increases the moment at the shoulders and loads the chest, anterior deltoids, triceps, wrists, and trunk. Build the lean gradually, stop short of wrist pain, and use parallettes or a smaller lean when needed.","pppu lean",[96],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[1275,1276,1277,1278],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.339+00:00","2026-08-07T11:03:36.520+00:00",{"id":1284,"slug":1285,"imageUrl":1286,"name":1287,"description":1288,"popularity":650,"aliases":1289,"localeName":10,"isCompound":94,"loggingTypes":1290,"createdByUserId":10,"isFavorited":11,"primaryCategory":1291,"categories":1292,"videos":1297,"lastSessionSets":1298,"createdAt":1299,"updatedAt":1300},"b2a283d9-8b34-51d9-895a-10b70fe1d48f","planche-push-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fplanche-push-up\u002Fimages\u002Fplanche-push-up_1.webp","Planche Push-Up","Support the body on the hands with the feet completely off the floor, shoulders leaned well beyond the wrists, scapulae protracted, and the trunk and legs held as one horizontal unit. From this planche, bend the elbows to lower under control, then press back to straight arms without the hips dropping or feet touching down. The full planche push-up is an exceptionally advanced calisthenics skill loading the shoulders, chest, triceps, wrists, and trunk through a severe leverage disadvantage. It requires long-term preparation with planche holds, pseudo planche push-ups, and easier tuck or straddle forms. Train on a clear surface, use parallettes if appropriate, and never attempt repetitions without a controlled static planche.","full press",[96],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[1293,1294,1295,1296],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.349+00:00","2026-08-07T11:03:36.533+00:00",{"id":1302,"slug":1303,"imageUrl":1304,"name":1305,"description":1306,"popularity":23,"aliases":1307,"localeName":10,"isCompound":94,"loggingTypes":1308,"createdByUserId":10,"isFavorited":11,"primaryCategory":1309,"categories":1310,"videos":1315,"lastSessionSets":1316,"createdAt":1317,"updatedAt":1318},"cd4902b9-16c4-5f62-a6e4-e35ba9f43b6d","tiger-bend-push-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ftiger-bend-push-up\u002Fimages\u002Ftiger-bend-push-up_1.webp","Tiger Bend Push-Up","Begin in a strong high plank with hands about shoulder width. Keeping the body rigid, bend the elbows and shift backward enough to place the forearms on the floor, then drive through the hands and extend the elbows to return to the top. Some versions move both forearms together; learn first by lowering one at a time if needed. Keep the elbows tracking forward, shoulders active, and hips from rising or sagging. The tiger bend is an advanced elbow-extension exercise that heavily challenges the triceps while the shoulders and trunk stabilize. Master strict push-ups and forearm-to-hand plank transitions first, use a padded surface, and reduce range if the elbows feel overloaded.","forearm pushup tigerbend",[96],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[1311,1312,1313,1314],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.359+00:00","2026-08-07T11:03:36.545+00:00",{"id":1320,"slug":1321,"imageUrl":1322,"name":1323,"description":1324,"popularity":23,"aliases":1325,"localeName":10,"isCompound":11,"loggingTypes":1326,"createdByUserId":10,"isFavorited":11,"primaryCategory":1327,"categories":1328,"videos":1332,"lastSessionSets":1333,"createdAt":1334,"updatedAt":1335},"91619364-07e8-5d51-9cd0-ebfd5ef632e7","scapular-push-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fscapular-push-up\u002Fimages\u002Fscapular-push-up_1.webp","Scapular Push-Up","Hold a high plank with hands under the shoulders, elbows straight, and the body aligned from head to heels. Without bending the elbows, allow the shoulder blades to glide gently toward each other so the chest lowers a small amount. Then press the floor away, spreading the shoulder blades around the rib cage without rounding through the lower back. The motion is short and comes from scapular retraction and protraction, not from dropping the head or hips. Scapular push-ups train serratus anterior and shoulder-blade control while the trunk holds the plank. Perform them from the knees or at a wall if full-plank posture cannot remain steady.","scap pushup serratus",[96],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[1329,1330,1331],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.370+00:00","2026-08-07T11:03:36.556+00:00",{"id":1337,"slug":1338,"imageUrl":1339,"name":1340,"description":1341,"popularity":35,"aliases":1342,"localeName":10,"isCompound":94,"loggingTypes":1343,"createdByUserId":10,"isFavorited":11,"primaryCategory":1344,"categories":1345,"videos":1349,"lastSessionSets":1350,"createdAt":1351,"updatedAt":1352},"82a58d79-d768-5197-8cc6-8da4d38d5eb1","wall-push-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fwall-push-up\u002Fimages\u002Fwall-push-up_1.webp","Wall Push-Up","Stand facing a wall and place the palms on it around chest height, slightly wider than the shoulders. Walk the feet back enough to create a gentle lean, keep the body straight, and brace the trunk. Bend the elbows to bring the chest toward the wall, then press evenly back to straight arms without pushing the head forward or letting the hips fold. The wall reduces the load substantially while the chest, triceps, shoulders, and trunk practise the push-up pattern. Step farther away to increase difficulty or move closer to reduce it. Use a clean, non-slip wall and a hand height that allows comfortable wrists and shoulders.","standing beginner rehab",[96],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[1346,1347,1348],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-06-19T10:35:26.382+00:00","2026-08-07T11:03:36.567+00:00",{"id":1354,"slug":1355,"imageUrl":1356,"name":1357,"description":1358,"popularity":53,"aliases":1359,"localeName":10,"isCompound":94,"loggingTypes":1360,"createdByUserId":10,"isFavorited":11,"primaryCategory":1361,"categories":1362,"videos":1366,"lastSessionSets":1367,"createdAt":1368,"updatedAt":1369},"f513cba8-cd2e-5c92-8824-7d51e2692f43","wide-grip-pull-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fwide-grip-pull-up\u002Fimages\u002Fwide-grip-pull-up_1.webp","Wide-Grip Pull-Up","Hang from a secure bar with a pronated grip modestly wider than the shoulders. Set the shoulder blades, brace the trunk, and pull the elbows down as the upper chest approaches the bar. Keep the body controlled rather than swinging, then lower to a deliberate full hang within your comfortable shoulder range. A wider grip changes joint angles and shortens the travel, but it does not reliably produce greater latissimus activation or remove the biceps; the back, elbow flexors, shoulders, and grip still work together. Avoid an extreme width, which can limit range and irritate the shoulders. Use assistance if you cannot complete smooth repetitions without momentum.","pullup lat",[96],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[1363,1364,1365],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-06-19T10:35:26.393+00:00","2026-08-07T11:03:36.577+00:00",{"id":1371,"slug":1372,"imageUrl":1373,"name":1374,"description":1375,"popularity":23,"aliases":1376,"localeName":10,"isCompound":94,"loggingTypes":1377,"createdByUserId":10,"isFavorited":11,"primaryCategory":1378,"categories":1379,"videos":1383,"lastSessionSets":1384,"createdAt":1385,"updatedAt":1386},"a79c24e4-3e38-56dc-8fa5-54b4925ceb65","close-grip-pull-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fclose-grip-pull-up\u002Fimages\u002Fclose-grip-pull-up_1.webp","Close-Grip Pull-Up","Hang from a secure bar with an overhand grip narrower than or near shoulder width, leaving enough space for the wrists to remain comfortable. Set the shoulders, brace the trunk, and pull by driving the elbows down until the chin clears the bar or you reach a controlled top position. Lower smoothly to a full comfortable hang without swinging. The close grip trains the back, biceps, brachialis, forearms, and grip through a different joint position, but it does not isolate the arms or guarantee more mid-back work than other widths. Keep the hands only as close as wrist and shoulder comfort allow, and use assistance for strict repetitions.","narrow pullup",[96],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[1380,1381,1382],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-06-19T10:35:26.403+00:00","2026-08-07T11:03:36.587+00:00",{"id":1388,"slug":1389,"imageUrl":1390,"name":1391,"description":1392,"popularity":597,"aliases":1393,"localeName":10,"isCompound":94,"loggingTypes":1394,"createdByUserId":10,"isFavorited":11,"primaryCategory":1395,"categories":1396,"videos":1400,"lastSessionSets":1401,"createdAt":1402,"updatedAt":1403},"48b6b46b-f1d8-57e7-8d20-b7a2e6f11279","neutral-grip-pull-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fneutral-grip-pull-up\u002Fimages\u002Fneutral-grip-pull-up_1.webp","Neutral-Grip Pull-Up","Hang from parallel handles with palms facing each other and arms straight. Brace the trunk, set the shoulder blades, and pull the elbows toward the ribs until the chin or upper chest reaches handle height. Pause without craning the neck, then lower under control to your comfortable full range. The neutral grip trains the latissimus, upper back, elbow flexors, forearms, and grip; many people find the forearm and shoulder position comfortable, but it is not universally pain-free. Keep the handles at a natural width and avoid twisting on fixed grips. Use a band or assisted machine if you cannot maintain a smooth path without kicking or shrugging.","parallel hammer",[96],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[1397,1398,1399],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-06-19T10:35:26.413+00:00","2026-08-07T11:03:36.598+00:00",{"id":1405,"slug":1406,"imageUrl":1407,"name":1408,"description":1409,"popularity":597,"aliases":1410,"localeName":10,"isCompound":94,"loggingTypes":1411,"createdByUserId":10,"isFavorited":11,"primaryCategory":1412,"categories":1413,"videos":1418,"lastSessionSets":1419,"createdAt":1420,"updatedAt":1421},"b351bc64-8281-515a-a125-3a604a96a88c","commando-pull-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcommando-pull-up\u002Fimages\u002Fcommando-pull-up_1.webp","Commando Pull-Up","Stand beneath the bar lengthwise and grip it with both hands close together, palms facing one another and one hand in front of the other. Hang with the torso aligned under the bar, then pull until one shoulder approaches one side of it. Lower under control and alternate which side passes the bar, as well as which hand is forward between sets. Keep the hips square and avoid striking the head. The commando pull-up trains the back, elbow flexors, forearms, and grip while the asymmetrical position challenges trunk control. Use a secure bar with adequate headroom, choose a pain-free wrist position, and do not use twisting momentum to finish repetitions.","side pullup mixed",[96],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[1414,1415,1416,1417],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.423+00:00","2026-08-07T11:03:36.609+00:00",{"id":1423,"slug":1424,"imageUrl":1425,"name":1426,"description":1427,"popularity":1162,"aliases":1428,"localeName":10,"isCompound":94,"loggingTypes":1429,"createdByUserId":10,"isFavorited":11,"primaryCategory":1430,"categories":1431,"videos":1435,"lastSessionSets":1436,"createdAt":1437,"updatedAt":1438},"422ddd20-e1ca-58ed-9ce2-fce049acdd43","archer-pull-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Farcher-pull-up\u002Fimages\u002Farcher-pull-up_1.webp","Archer Pull-Up","Take a wide overhand grip and begin from an active hang. Pull the chest toward one hand while bending that elbow and allowing the opposite arm to straighten along the bar. Keep both hands gripping, the shoulders controlled, and the trunk from swinging or twisting excessively. Lower to centre under control and alternate sides or complete equal repetitions per arm. The archer pull-up shifts more of the vertical pulling demand to one side while the long arm assists, training the back, biceps, forearms, and grip as a one-arm progression. First master strict pull-ups, and use band assistance or a smaller side shift if you cannot control the descent.","unilateral side pullup",[96],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[1432,1433,1434],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-06-19T10:35:26.433+00:00","2026-08-07T11:03:36.622+00:00",{"id":1440,"slug":1441,"imageUrl":1442,"name":1443,"description":1444,"popularity":650,"aliases":1445,"localeName":10,"isCompound":94,"loggingTypes":1446,"createdByUserId":10,"isFavorited":11,"primaryCategory":1447,"categories":1448,"videos":1453,"lastSessionSets":1454,"createdAt":1455,"updatedAt":1456},"be38b4c2-d7bc-5866-825e-f5857b2ff08c","typewriter-pull-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ftypewriter-pull-up\u002Fimages\u002Ftypewriter-pull-up_1.webp","Typewriter Pull-Up","Use a wide overhand grip and pull the upper chest toward one hand. Remain near the top as you glide horizontally toward the other hand, gradually straightening the first arm and bending the second. Travel back or lower from that side according to the chosen repetition pattern. Keep the shoulders depressed, both hands secure, and the trunk controlled rather than swinging beneath the bar. The typewriter pull-up holds a demanding top range while shifting most of the load between arms, challenging the back, biceps, forearms, and grip. Master archer and chest-to-bar pull-ups first; use assistance or a smaller lateral range if you cannot move smoothly.","side travel pullup",[96],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[1449,1450,1451,1452],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.443+00:00","2026-08-07T11:03:36.633+00:00",{"id":1458,"slug":1459,"imageUrl":1460,"name":1461,"description":1462,"popularity":23,"aliases":1463,"localeName":10,"isCompound":94,"loggingTypes":1464,"createdByUserId":10,"isFavorited":11,"primaryCategory":1465,"categories":1466,"videos":1471,"lastSessionSets":1472,"createdAt":1473,"updatedAt":1474},"bd504571-0d1f-56fa-8271-312c58941937","l-sit-pull-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fl-sit-pull-up\u002Fimages\u002Fl-sit-pull-up_1.webp","L-Sit Pull-Up","Hang from a secure bar and raise both straight legs in front until they are roughly parallel to the floor, creating an L shape. Maintain that position as you set the shoulders, pull the elbows down, and bring the chin over the bar. Lower to straight arms without letting the legs drop or using a swing. The L-sit pull-up combines vertical pulling for the back, biceps, forearms, and grip with sustained abdominal and hip-flexor work; hamstring mobility may limit the leg position. First master strict pull-ups and an independent hanging L-sit. Regress by bending the knees or holding one leg straight, and end the set when posture changes.","lsit pullup",[96],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[1467,1468,1469,1470],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.453+00:00","2026-08-07T11:03:36.649+00:00",{"id":1476,"slug":1477,"imageUrl":1478,"name":1479,"description":1480,"popularity":992,"aliases":1481,"localeName":10,"isCompound":94,"loggingTypes":1482,"createdByUserId":10,"isFavorited":11,"primaryCategory":1483,"categories":1484,"videos":1488,"lastSessionSets":1489,"createdAt":1490,"updatedAt":1491},"b6ef2d86-2900-587a-9707-c1d820b09f53","chest-to-bar-pull-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fchest-to-bar-pull-up\u002Fimages\u002Fchest-to-bar-pull-up_1.webp","Chest-to-Bar Pull-Up","Hang with an overhand grip around shoulder width and begin from a controlled active position. Pull forcefully while driving the elbows down and back, continuing beyond chin-over-bar height until the upper chest touches or closely approaches the bar. Keep the ribs and pelvis controlled rather than gaining height through a large swing, then lower smoothly to the hang. The extra pulling range increases the demand on the back, elbow flexors, grip, and scapular retractors compared with stopping at the chin. Establish strict full-range pull-ups first. Use band assistance if needed, and distinguish this strict version from a deliberately kipping sport-specific chest-to-bar repetition.","ctb high pullup",[96],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[1485,1486,1487],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-06-19T10:35:26.462+00:00","2026-08-07T11:03:36.664+00:00",{"id":1493,"slug":1494,"imageUrl":1495,"name":1496,"description":1497,"popularity":23,"aliases":1498,"localeName":10,"isCompound":11,"loggingTypes":1499,"createdByUserId":10,"isFavorited":11,"primaryCategory":1500,"categories":1501,"videos":1505,"lastSessionSets":1506,"createdAt":1507,"updatedAt":1508},"9f288354-d43f-5b03-83c1-e624186035a8","scapular-pull-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fscapular-pull-up\u002Fimages\u002Fscapular-pull-up_1.webp","Scapular Pull-Up","Hang from a bar with straight elbows and a secure overhand or neutral grip. Without bending the arms, draw the shoulder blades down and allow the chest to rise slightly, moving from a relaxed hang into an active hang. Pause, then return slowly without dropping abruptly into the shoulders. The range is small; avoid turning it into a partial pull-up, arching the lower back, or forcing the shoulder blades together. Scapular pull-ups train shoulder-girdle control and the muscles that initiate a strict pull, including the lower trapezius and latissimus. Use feet-supported assistance if a full hang is uncomfortable, and work only within a pain-free overhead range.","scap pullup active hang",[96],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[1502,1503,1504],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-06-19T10:35:26.472+00:00","2026-08-07T11:03:36.676+00:00",{"id":1510,"slug":1511,"imageUrl":1512,"name":1513,"description":1514,"popularity":597,"aliases":1515,"localeName":10,"isCompound":94,"loggingTypes":1516,"createdByUserId":10,"isFavorited":11,"primaryCategory":1517,"categories":1518,"videos":1522,"lastSessionSets":1523,"createdAt":1524,"updatedAt":1525},"209d0af9-883d-5d98-8dcf-8bb5149dc46e","negative-pull-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fnegative-pull-up\u002Fimages\u002Fnegative-pull-up_1.webp","Negative Pull-Up","Use a box or safe step to begin with the chin above a secure bar; do not jump blindly into position. Grip firmly, brace the trunk, and take full body weight before removing the feet. Lower as slowly and evenly as possible until the elbows are straight and the shoulders reach a comfortable hang, then step back up for the next repetition. The negative pull-up emphasizes eccentric work by the back, biceps, forearms, and grip and can help build capacity for full pull-ups. Keep the volume modest because slow eccentrics can cause substantial soreness. Stop when descent speed can no longer be controlled, and use assistance rather than dropping from the bar.","eccentric pullup lowering",[96,184],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[1519,1520,1521],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-06-19T10:35:26.482+00:00","2026-08-07T11:03:36.690+00:00",{"id":1527,"slug":1528,"imageUrl":1529,"name":1530,"description":1531,"popularity":650,"aliases":1532,"localeName":10,"isCompound":94,"loggingTypes":1533,"createdByUserId":10,"isFavorited":11,"primaryCategory":1534,"categories":1535,"videos":1540,"lastSessionSets":1541,"createdAt":1542,"updatedAt":1543},"510e654a-bd8b-58a8-a4a7-17162c3beacb","one-arm-pull-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fone-arm-pull-up\u002Fimages\u002Fone-arm-pull-up_1.webp","One-Arm Pull-Up","Hang from a secure bar with one hand and begin from a controlled shoulder position. Brace the trunk, pull the shoulder down, and drive the elbow toward the ribs as the body rises until the chin clears the bar. Minimize twisting and lower through the full range under control; do not drop into the bottom. The one-arm pull-up is an exceptionally advanced skill placing very high loads on the back, biceps, forearm, grip, elbow, and shoulder. Build years of strict bilateral and weighted pulling, assisted one-arm work, and controlled eccentrics first. Manage volume conservatively, train both sides, and stop at tendon or joint pain rather than forcing repetitions.","single pullup oap",[96],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[1536,1537,1538,1539],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.492+00:00","2026-08-07T11:03:36.701+00:00",{"id":1545,"slug":1546,"imageUrl":1547,"name":1548,"description":1549,"popularity":597,"aliases":1550,"localeName":10,"isCompound":94,"loggingTypes":1551,"createdByUserId":10,"isFavorited":11,"primaryCategory":1552,"categories":1553,"videos":1557,"lastSessionSets":1558,"createdAt":1559,"updatedAt":1560},"e8b37268-e512-5fb4-a55c-3535dd64eb88","towel-pull-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ftowel-pull-up\u002Fimages\u002Ftowel-pull-up_1.webp","Towel Pull-Up","Loop two strong, undamaged towels evenly over a secure bar and grip one end in each hand, or both ends according to the intended setup. Take tension gradually, then hang, brace, and pull the elbows down until the chin reaches hand height. Lower with control without sliding the hands or swinging. The soft, thick grip increases the demand on the fingers, forearms, and grip while the back and elbow flexors perform the pull. Inspect the towels and anchor before every set, keep the head clear of the bar, and use assistance or timed hangs before full repetitions. Stop immediately if fabric, grip, or shoulder position begins to slip.","grip pullup",[96],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[1554,1555,1556],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-06-19T10:35:26.503+00:00","2026-08-07T11:03:36.714+00:00",{"id":1562,"slug":1563,"imageUrl":1564,"name":1565,"description":1566,"popularity":23,"aliases":1567,"localeName":10,"isCompound":10,"loggingTypes":1568,"createdByUserId":10,"isFavorited":11,"primaryCategory":1569,"categories":1570,"videos":1574,"lastSessionSets":1575,"createdAt":1576,"updatedAt":1577},"05a16134-60cf-50b2-92e1-af00d3fe8368","flexed-arm-hang","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fflexed-arm-hang\u002Fimages\u002Fflexed-arm-hang_1.webp","Flexed-Arm Hang","Use a box or assistance to reach the top of a pull-up with the chin clear of the bar and the chest lifted. Remove the support only after establishing a firm grip, then hold with elbows bent, shoulders down, trunk braced, and neck neutral. Breathe steadily and avoid resting the chin on the bar. When the position begins to fall, lower under control or return to the step rather than dropping. The flexed-arm hang develops isometric endurance in the back, elbow flexors, forearms, and grip at a specific joint angle. Accumulate short quality holds and vary angles if broader strength is the goal.","top hold chin over bar",[184],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[1571,1572,1573],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-06-19T10:35:26.513+00:00","2026-08-07T11:03:36.724+00:00",{"id":1579,"slug":1580,"imageUrl":1581,"name":1582,"description":1583,"popularity":23,"aliases":1584,"localeName":10,"isCompound":10,"loggingTypes":1585,"createdByUserId":10,"isFavorited":11,"primaryCategory":1586,"categories":1587,"videos":1592,"lastSessionSets":1593,"createdAt":1594,"updatedAt":1595},"d75d1953-ba2d-510d-a5cf-0064148e8fa9","active-hang","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Factive-hang\u002Fimages\u002Factive-hang_1.webp","Active Hang","Hang from a secure bar with straight elbows and a comfortable overhand or neutral grip. Without bending the arms, gently draw the shoulders away from the ears so the shoulder blades rotate and depress, then maintain a long trunk with the ribs controlled. Breathe while holding this active position and avoid squeezing the shoulder blades forcefully together or arching the lower back. The active hang develops grip endurance and isometric control around the shoulder girdle, providing a useful starting position for pull-ups and lever skills. It is not automatically therapeutic for every shoulder. Use foot support to reduce load and stay within a comfortable overhead range.","scapular engaged",[184],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[1588,1589,1590,1591],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.524+00:00","2026-08-07T11:03:36.735+00:00",{"id":1597,"slug":1598,"imageUrl":1599,"name":1600,"description":1601,"popularity":1602,"aliases":1603,"localeName":10,"isCompound":10,"loggingTypes":1604,"createdByUserId":10,"isFavorited":11,"primaryCategory":1605,"categories":1606,"videos":1611,"lastSessionSets":1612,"createdAt":1613,"updatedAt":1614},"61a58071-8473-5059-a985-41690ee1a865","front-lever-hold","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ffront-lever-hold\u002Fimages\u002Ffront-lever-hold_1.webp","Front Lever Hold","Hang from a secure bar with an overhand grip and straight elbows. Depress the shoulders, tilt the pelvis posteriorly, and raise the body until the chest, hips, and legs form a rigid line roughly parallel to the floor, facing upward. Pull the bar toward the hips without bending the arms, keep the glutes and trunk tight, and avoid sagging or piking. The front lever is an advanced straight-arm isometric skill with a long lever that heavily challenges the latissimus, shoulder extensors, abdominals, grip, and connective tissues. Progress through tuck, advanced-tuck, one-leg, or straddle holds. Earn each lever length gradually and stop when the elbows bend or body line breaks.",6,"frontlever static",[184],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[1607,1608,1609,1610],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.535+00:00","2026-08-07T11:03:36.746+00:00",{"id":1616,"slug":1617,"imageUrl":1618,"name":1619,"description":1620,"popularity":1602,"aliases":1621,"localeName":10,"isCompound":94,"loggingTypes":1622,"createdByUserId":10,"isFavorited":11,"primaryCategory":1623,"categories":1624,"videos":1629,"lastSessionSets":1630,"createdAt":1631,"updatedAt":1632},"e10cdb9b-9a0a-50ae-b9a4-8beabbefc761","front-lever-raise","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ffront-lever-raise\u002Fimages\u002Ffront-lever-raise_1.webp","Front Lever Raise","Hang from a secure bar with straight arms and a firm overhand grip. Set the shoulders, brace into a hollow body, and pull the bar toward the hips as you raise the torso and legs together toward a horizontal front-lever position. Pause at the highest controlled point, then lower the rigid body slowly back to the hang without bending the elbows, swinging, or dropping the hips. The front-lever raise dynamically loads the latissimus, shoulder extensors, abdominals, and grip through a very long lever. Begin with tuck or one-leg raises and master corresponding static holds first. Limit repetitions to technically clean efforts and progress lever length only when both ascent and descent remain controlled.","frontlever",[96,184],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[1625,1626,1627,1628],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.544+00:00","2026-08-07T11:03:36.757+00:00",{"id":1634,"slug":1635,"imageUrl":1636,"name":1637,"description":1638,"popularity":650,"aliases":1639,"localeName":10,"isCompound":94,"loggingTypes":1640,"createdByUserId":10,"isFavorited":11,"primaryCategory":1641,"categories":1642,"videos":1647,"lastSessionSets":1648,"createdAt":1649,"updatedAt":1650},"9450b41a-f3d3-5456-8ac5-13091cfe86be","front-lever-pull-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ffront-lever-pull-up\u002Fimages\u002Ffront-lever-pull-up_1.webp","Front Lever Pull-Up","Establish a front lever beneath a secure bar with straight body alignment and shoulders active. Keeping the hips level, bend the elbows and pull the torso toward the bar while the body remains roughly horizontal. Pause at the highest controlled point, then extend the arms slowly without letting the legs drop or the spine arch. The front-lever pull-up is an exceptionally advanced horizontal pull for the latissimus, upper back, elbow flexors, abdominals, and grip under a long lever. First own a stable front-lever hold and full-range rows in easier tuck, one-leg, or straddle shapes. Use the same regression for repetitions and stop when body angle or elbow control changes.","frontlever row pullup",[96],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[1643,1644,1645,1646],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.555+00:00","2026-08-07T11:03:36.767+00:00",{"id":1652,"slug":1653,"imageUrl":1654,"name":1655,"description":1656,"popularity":650,"aliases":1657,"localeName":10,"isCompound":10,"loggingTypes":1658,"createdByUserId":10,"isFavorited":11,"primaryCategory":1659,"categories":1660,"videos":1665,"lastSessionSets":1666,"createdAt":1667,"updatedAt":1668},"804980b2-f2c7-5ace-81b6-dab68af2f661","back-lever-hold","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fback-lever-hold\u002Fimages\u002Fback-lever-hold_1.webp","Back Lever Hold","From an inverted hang on secure rings or a bar, lower the straight body toward horizontal with the chest facing the floor. Keep the elbows locked, shoulders active in extension, pelvis neutral, and legs together so the body forms one firm line. Hold only the angle you can control, then return to the inverted position or exit through a practised route. The back lever is an advanced straight-arm skill that places substantial load on the shoulders, chest, biceps tendons, back, trunk, and grip. Develop skin-the-cat control and tuck, advanced-tuck, one-leg, or straddle holds first. Progress leverage slowly, use low equipment and mats, and stop at shoulder or elbow discomfort.","backlever static",[184],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[1661,1662,1663,1664],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.566+00:00","2026-08-07T11:03:36.778+00:00",{"id":1670,"slug":1671,"imageUrl":1672,"name":1673,"description":1674,"popularity":650,"aliases":1675,"localeName":10,"isCompound":94,"loggingTypes":1676,"createdByUserId":10,"isFavorited":11,"primaryCategory":1677,"categories":1678,"videos":1683,"lastSessionSets":1684,"createdAt":1685,"updatedAt":1686},"a3c81b88-66b3-5811-935d-d54e8c30fd83","skin-the-cat","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fskin-the-cat\u002Fimages\u002Fskin-the-cat_1.webp","Skin the Cat","Hang from low, secure rings or a bar with enough clearance and a mat below. Tuck the knees, raise the hips, and pass the legs between the arms into an inverted hang. Continue backward only through a comfortable range toward a German hang, where the arms extend behind the body, then pull through the shoulders and reverse the path under control. Skin the cat combines trunk compression with heavily loaded shoulder extension and return strength. It is not a beginner stretch. First practise low with feet able to reach the floor, use a tight tuck and partial range, and increase depth only when both entry and exit remain pain-free and controlled.","german hang turnover",[96,184],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[1679,1680,1681,1682],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.577+00:00","2026-08-07T11:03:36.789+00:00",{"id":1688,"slug":1689,"imageUrl":1690,"name":1691,"description":1692,"popularity":631,"aliases":1693,"localeName":10,"isCompound":94,"loggingTypes":1694,"createdByUserId":10,"isFavorited":11,"primaryCategory":1695,"categories":1696,"videos":1701,"lastSessionSets":1702,"createdAt":1703,"updatedAt":1704},"eea189f8-85e4-58c7-a354-3eb7f4264899","toes-to-bar","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ftoes-to-bar\u002Fimages\u002Ftoes-to-bar_1.webp","Toes-to-Bar","Hang from a secure bar with straight arms and enough clearance for the legs, then set the shoulders and brace. Raise both legs by flexing the hips and curling the pelvis until the toes touch the bar between the hands or reach your highest controlled point. Lower without dropping or swinging into the next repetition. The strict toes-to-bar trains the abdominals and hip flexors while the latissimus, shoulders, forearms, and grip stabilize the hang. Hamstring mobility can affect the path. Begin with hanging knee raises or straight-leg raises, distinguish this controlled version from a deliberately kipping competition style, and stop before grip failure rather than chasing contact by rounding the neck.","ttb hanging leg raise",[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[1697,1698,1699,1700],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.588+00:00","2026-08-07T11:03:36.803+00:00",{"id":1706,"slug":1707,"imageUrl":1708,"name":1709,"description":1710,"popularity":992,"aliases":1711,"localeName":10,"isCompound":94,"loggingTypes":1712,"createdByUserId":10,"isFavorited":11,"primaryCategory":1713,"categories":1714,"videos":1719,"lastSessionSets":1720,"createdAt":1721,"updatedAt":1722},"86a4acab-8106-532b-b725-6f17e0e80002","hanging-windshield-wiper","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fhanging-windshield-wiper\u002Fimages\u002Fhanging-windshield-wiper_1.webp","Hanging Windshield Wiper","Hang from a secure bar, raise the straight legs toward the bar, and establish a stable high-leg position. Keeping the shoulders engaged and both hands firm, rotate the pelvis and sweep the legs in an arc toward one side, through centre, and toward the other. Use only the lateral range you can control without a large swing, bent elbows, or a sudden pull on the shoulders. Hanging windshield wipers combine hip and trunk rotation with demanding abdominal, latissimus, shoulder, and grip work. Master hanging leg raises and controlled bent-knee wipers first. Keep the area clear, perform low-repetition sets, and stop before the hands or shoulders lose position.","wipers oblique",[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[1715,1716,1717,1718],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.600+00:00","2026-08-07T11:03:36.813+00:00",{"id":1724,"slug":1725,"imageUrl":1726,"name":1727,"description":1728,"popularity":992,"aliases":1729,"localeName":10,"isCompound":94,"loggingTypes":1730,"createdByUserId":10,"isFavorited":11,"primaryCategory":1731,"categories":1732,"videos":1736,"lastSessionSets":1737,"createdAt":1738,"updatedAt":1739},"2167f447-b55a-58a5-8bed-beb5c3147baa","straight-bar-dip","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fstraight-bar-dip\u002Fimages\u002Fstraight-bar-dip_1.webp","Straight Bar Dip","Support yourself above a secure straight bar with hands just outside the hips, elbows locked, and the bar in front of the body, then lean the chest slightly over it. Bend the elbows and lower until the chest approaches the bar or the shoulders reach a controlled depth. Press down to return to a stable straight-arm support. Keep the wrists firm and avoid rolling forward unexpectedly. The straight-bar dip trains the triceps, chest, anterior shoulders, and support strength used above a bar, including in muscle-up transitions. First master parallel-bar dips and top support, use a bar at safe height, and limit depth if the front of the shoulder feels strained.","muscleup transition",[96],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[1733,1734,1735],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-06-19T10:35:26.612+00:00","2026-08-07T11:03:36.823+00:00",{"id":1741,"slug":1742,"imageUrl":1743,"name":1744,"description":1745,"popularity":1746,"aliases":1747,"localeName":10,"isCompound":94,"loggingTypes":1748,"createdByUserId":10,"isFavorited":11,"primaryCategory":1749,"categories":1750,"videos":1754,"lastSessionSets":1755,"createdAt":1756,"updatedAt":1757},"efaac7d8-350f-5eee-8afd-dafe933e38de","parallel-bar-triceps-dip","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fparallel-bar-triceps-dip\u002Fimages\u002Fparallel-bar-triceps-dip_1.webp","Parallel Bar Triceps Dip","Support yourself on parallel bars with straight arms, shoulders active, and torso relatively upright. Bend the elbows and lower under control while keeping them tracking mostly backward and the bars close to the body. Descend only to the depth where the shoulders remain stable, then press firmly through the bars to return to full support. The upright position can increase the elbow-extension demand, but the triceps, chest, and anterior shoulders all contribute and no dip truly isolates the triceps. Avoid forcing a deep bottom position or shrugging at the top. Use band or foot assistance if needed, and stop if the sternum, shoulder, or elbow becomes painful.",62,"upright tricep",[96],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[1751,1752,1753],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-06-19T10:35:26.624+00:00","2026-08-07T11:03:36.833+00:00",{"id":1759,"slug":1760,"imageUrl":1761,"name":1762,"description":1763,"popularity":23,"aliases":1764,"localeName":10,"isCompound":94,"loggingTypes":1765,"createdByUserId":10,"isFavorited":11,"primaryCategory":1766,"categories":1767,"videos":1772,"lastSessionSets":1773,"createdAt":1774,"updatedAt":1775},"b7efc209-3e70-5058-978b-cd433379ba3c","ring-dip","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fring-dip\u002Fimages\u002Fring-dip_1.webp","Ring Dip","Set two rings at equal height and begin in a stable straight-arm support with the rings close to the hips. Brace the trunk, keep the forearms controlled, and bend the elbows to lower only as far as the shoulders remain centred and the rings stay manageable. Press down to return to support, optionally turning the rings slightly outward at the top if you can own that position. Ring dips train the triceps, chest, shoulders, and trunk while requiring more stabilization than fixed bars; instability is a coordination demand, not automatically a better stimulus. Master ring support and parallel-bar dips first, use foot or band assistance, and keep the rings low over a mat.","gymnastic rings",[96],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[1768,1769,1770,1771],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.635+00:00","2026-08-07T11:03:36.843+00:00",{"id":1777,"slug":1778,"imageUrl":1779,"name":1780,"description":1781,"popularity":23,"aliases":1782,"localeName":10,"isCompound":10,"loggingTypes":1783,"createdByUserId":10,"isFavorited":11,"primaryCategory":1784,"categories":1785,"videos":1790,"lastSessionSets":1791,"createdAt":1792,"updatedAt":1793},"8ecdf898-cb5b-5ed0-8629-ec9f52b86657","ring-support-hold","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fring-support-hold\u002Fimages\u002Fring-support-hold_1.webp","Ring Support Hold","Set the rings low enough for a safe step-down and support the body between them with elbows straight. Press the rings toward the hips, keep the shoulders away from the ears, and hold the trunk and legs still. Begin with the rings neutral; as control improves, turn them slightly outward without losing elbow lock or letting the straps touch the arms. Breathe steadily and exit before the rings drift. The support hold develops isometric triceps, chest, shoulder-girdle, grip, and trunk control needed for ring dips and muscle-ups. Use toe assistance or shorter holds initially, inspect the straps and anchor, and train over a clear padded area.","rings rto",[184],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[1786,1787,1788,1789],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.646+00:00","2026-08-07T11:03:36.853+00:00",{"id":1795,"slug":1796,"imageUrl":1797,"name":1798,"description":1799,"popularity":23,"aliases":1800,"localeName":10,"isCompound":94,"loggingTypes":1801,"createdByUserId":10,"isFavorited":11,"primaryCategory":1802,"categories":1803,"videos":1809,"lastSessionSets":1810,"createdAt":1811,"updatedAt":1812},"17ff3967-a5ed-5b1e-b8d4-5dc046749c1b","ring-muscle-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fring-muscle-up\u002Fimages\u002Fring-muscle-up_1.webp","Ring Muscle-Up","Hang from secure rings using a false grip or another grip appropriate to the chosen strict technique. Pull the rings toward the chest, keep them close, and lean the shoulders forward as the hands travel from below to beside the ribs. Catch a stable bottom-dip position, then press to straight-arm support before reversing the sequence under control. The strict ring muscle-up combines pulling, transition, and pressing strength for the back, arms, chest, shoulders, grip, and trunk. Master false-grip hangs, high ring rows or pull-ups, deep controlled ring dips, and low-ring transitions first. Use low rings and foot assistance while learning, and do not force a transition through wrist or shoulder pain.","rings muscleup transition",[96],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[1804,1805,1806,1807,1808],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.657+00:00","2026-08-07T11:03:36.863+00:00",{"id":1814,"slug":1815,"imageUrl":1816,"name":1817,"description":1818,"popularity":650,"aliases":1819,"localeName":10,"isCompound":94,"loggingTypes":1820,"createdByUserId":10,"isFavorited":11,"primaryCategory":1821,"categories":1822,"videos":1826,"lastSessionSets":1827,"createdAt":1828,"updatedAt":1829},"e3633cfc-b3b9-5588-a7b7-75940638ede3","korean-dip","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fkorean-dip\u002Fimages\u002Fkorean-dip_1.webp","Korean Dip","Begin in straight-arm support on a secure bar positioned behind the hips, with a grip that lets the wrists remain controlled, and lean slightly back. Bend the elbows and lower only through the shoulder-extension range you can actively manage. Press the bar down to return to support without bouncing from the bottom or letting the shoulders roll forward. The Korean dip is an advanced behind-the-body variation loading the triceps, chest, anterior shoulders, wrists, and shoulder-extension tissues; its deep position is not suitable for everyone. First master straight-bar support, conventional dips, and controlled German-hang preparation. Use a low bar and assistance, progress depth slowly, and stop at anterior shoulder, elbow, or wrist pain.","behind back bar",[96],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[1823,1824,1825],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-06-19T10:35:26.670+00:00","2026-08-07T11:03:36.871+00:00",{"id":1831,"slug":1832,"imageUrl":1833,"name":1834,"description":1835,"popularity":650,"aliases":1836,"localeName":10,"isCompound":10,"loggingTypes":1837,"createdByUserId":10,"isFavorited":11,"primaryCategory":1838,"categories":1839,"videos":1844,"lastSessionSets":1845,"createdAt":1846,"updatedAt":1847},"83437103-7e89-58a0-b252-e9758487a25b","planche-lean","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fplanche-lean\u002Fimages\u002Fplanche-lean_1.webp","Planche Lean","Start in a high plank or on stable parallettes with elbows locked and shoulder blades protracted. Brace the trunk and glutes, point or shift onto the toes, and move the shoulders gradually beyond the hands while keeping the body rigid. Hold the farthest position that preserves straight arms, active shoulders, and comfortable wrists, then shift back under control. The planche lean develops tolerance and isometric strength in the wrists, anterior shoulders, chest, triceps, and trunk at planche-specific angles. Measure progress by a repeatable lean rather than pain or shaking. Warm the wrists, increase distance slowly, and use parallettes or a reduced lean if floor extension is uncomfortable.","prep straight arm",[184],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[1840,1841,1842,1843],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.679+00:00","2026-08-07T11:03:36.882+00:00",{"id":1849,"slug":1850,"imageUrl":1851,"name":1852,"description":1853,"popularity":650,"aliases":10,"localeName":10,"isCompound":10,"loggingTypes":1854,"createdByUserId":10,"isFavorited":11,"primaryCategory":1855,"categories":1856,"videos":1861,"lastSessionSets":1862,"createdAt":1863,"updatedAt":1864},"89ffbec8-1590-5122-a1a4-c7ce33a49385","tuck-planche-hold","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ftuck-planche-hold\u002Fimages\u002Ftuck-planche-hold_1.webp","Tuck Planche Hold","Place the hands on the floor or stable parallettes, lock the elbows, and protract the shoulder blades. Lean forward, draw the knees tightly toward the chest, and lift both feet so the body balances only on the hands. Keep the shoulders ahead of the hands, hips near shoulder height, and trunk compressed without resting the knees on the arms. Hold briefly, then lower the feet with control. The tuck planche is an advanced straight-arm progression loading the wrists, shoulders, chest, triceps, and trunk while shortening the lever of the full skill. Build planche leans and frog-stand confidence first, use a clear padded area, and stop when elbows bend or shoulder position collapses.",[184],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[1857,1858,1859,1860],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.689+00:00","2026-08-07T11:03:36.893+00:00",{"id":1866,"slug":1867,"imageUrl":1868,"name":1869,"description":1870,"popularity":650,"aliases":1871,"localeName":10,"isCompound":10,"loggingTypes":1872,"createdByUserId":10,"isFavorited":11,"primaryCategory":1873,"categories":1874,"videos":1879,"lastSessionSets":1880,"createdAt":1881,"updatedAt":1882},"d26c1ce6-6fb5-5928-b7f0-f8cdcb3b9f9b","planche-hold","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fplanche-hold\u002Fimages\u002Fplanche-hold_1.webp","Planche Hold","Balance on the hands with elbows locked, shoulders leaned far beyond the wrists, scapulae strongly protracted, and both feet off the floor. Hold the head, trunk, hips, and straight legs in one horizontal line while pressing the floor away and maintaining a hollow body. The full planche is an exceptionally advanced straight-arm isometric skill that creates very high demands on the wrists, anterior shoulders, chest, triceps, trunk, and connective tissues. It requires long-term progression through leans, tuck, advanced-tuck, straddle, and other suitable leverage stages. Train on a clear padded surface, use parallettes when appropriate, increase hold exposure gradually, and end the attempt immediately when the elbows bend or body line fails.","full static",[184],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[1875,1876,1877,1878],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.699+00:00","2026-08-07T11:03:36.907+00:00",{"id":1884,"slug":1885,"imageUrl":1886,"name":1887,"description":1888,"popularity":650,"aliases":1889,"localeName":10,"isCompound":10,"loggingTypes":1890,"createdByUserId":10,"isFavorited":11,"primaryCategory":1891,"categories":1892,"videos":1897,"lastSessionSets":1898,"createdAt":1899,"updatedAt":1900},"cb523cf5-f22e-5397-bfcc-1840e8b73f8c","elbow-lever","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Felbow-lever\u002Fimages\u002Felbow-lever_1.webp","Elbow Lever","Squat down, place the hands on the floor with fingers pointing sideways or backward as comfort allows, and press the elbows firmly into the abdomen near the hips. Lean the chest forward to transfer weight onto the arms, then lift and extend the legs behind until the body balances roughly horizontal. Keep the wrists loaded gradually, shoulders active, and gaze slightly ahead. The elbow lever is primarily a balance and leverage skill supported by the wrists, triceps, shoulders, chest, and trunk; the elbows provide a shelf rather than pure abdominal compression. Practise over a mat, begin with toes lightly supported, and stop if wrist pressure or abdominal contact becomes painful.","planche peacock",[184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[1893,1894,1895,1896],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.709+00:00","2026-08-07T11:03:36.919+00:00",{"id":1902,"slug":1903,"imageUrl":1904,"name":1905,"description":1906,"popularity":650,"aliases":1907,"localeName":10,"isCompound":10,"loggingTypes":1908,"createdByUserId":10,"isFavorited":11,"primaryCategory":1909,"categories":1910,"videos":1915,"lastSessionSets":1916,"createdAt":1917,"updatedAt":1918},"8fe19173-fed0-58e7-8bd8-a266d59986ce","handstand-hold","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fhandstand-hold\u002Fimages\u002Fhandstand-hold_1.webp","Handstand Hold","Place the hands shoulder-width apart, spread the fingers, and enter a wall-supported or freestanding handstand using a controlled kick-up or wall walk. Press the floor away through straight elbows, elevate the shoulders, and stack the wrists, shoulders, hips, and feet as closely as the variation allows. Keep the ribs controlled, glutes engaged, and gaze between the hands. The hold develops overhead shoulder and triceps endurance, wrist tolerance, balance, and whole-body alignment. Learn a safe cartwheel or step-down exit, practise wall-facing before relying on a back-to-wall arch, and use a clear padded area. Stop before the elbows soften or head position becomes unsafe.","hand stand wall balance",[184],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[1911,1912,1913,1914],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.724+00:00","2026-08-07T11:03:36.929+00:00",{"id":1920,"slug":1921,"imageUrl":1922,"name":1923,"description":1924,"popularity":23,"aliases":1925,"localeName":10,"isCompound":94,"loggingTypes":1926,"createdByUserId":10,"isFavorited":11,"primaryCategory":1927,"categories":1928,"videos":1933,"lastSessionSets":1934,"createdAt":1935,"updatedAt":1936},"281ec27e-9e60-57c1-a83b-6efcb83a5e4e","wall-walk","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fwall-walk\u002Fimages\u002Fwall-walk_1.webp","Wall Walk","Begin in a high plank with the soles against a sturdy wall. Step the feet upward while walking the hands toward the wall in small increments, keeping the elbows straight and trunk braced. Approach only as close as you can maintain active shoulders and a controlled body line, then reverse the steps until both feet return to the floor. The wall walk progressively loads the shoulders, triceps, wrists, chest, and trunk while teaching orientation upside down. Keep the movement deliberate, never slide or jump down, and leave room behind the hands. Start with a partial climb, use a non-slip surface, and finish before arm fatigue prevents a controlled descent.","climb handstand",[96],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[1929,1930,1931,1932],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.736+00:00","2026-08-07T11:03:36.938+00:00",{"id":1938,"slug":1939,"imageUrl":1940,"name":1941,"description":1942,"popularity":650,"aliases":1943,"localeName":10,"isCompound":94,"loggingTypes":1944,"createdByUserId":10,"isFavorited":11,"primaryCategory":1945,"categories":1946,"videos":1951,"lastSessionSets":1952,"createdAt":1953,"updatedAt":1954},"52045e96-1451-503e-8feb-80eff4af5908","handstand-walk","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fhandstand-walk\u002Fimages\u002Fhandstand-walk_1.webp","Handstand Walk","Enter a balanced freestanding handstand in a clear area with straight elbows and active, tall shoulders. Make small weight shifts from one hand to the other as each hand takes a short step. Let the shoulders and hands travel beneath the centre of mass while the trunk and legs remain controlled. Look between the hands rather than throwing the head forward. Handstand walking is an advanced balance skill that demands wrist tolerance, shoulder and triceps endurance, spatial awareness, and a practised bailout. First master stable wall and freestanding holds, shoulder taps, and short controlled steps, then train on a forgiving surface and stop before alignment or hand placement deteriorates.","hs",[96,184],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[1947,1948,1949,1950],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.746+00:00","2026-08-07T11:03:36.950+00:00",{"id":1956,"slug":1957,"imageUrl":1958,"name":1959,"description":1960,"popularity":650,"aliases":1961,"localeName":10,"isCompound":94,"loggingTypes":1962,"createdByUserId":10,"isFavorited":11,"primaryCategory":1963,"categories":1964,"videos":1969,"lastSessionSets":1970,"createdAt":1971,"updatedAt":1972},"ba6df400-8dcd-5cf1-b15b-5147b805681b","handstand-shoulder-tap","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fhandstand-shoulder-tap\u002Fimages\u002Fhandstand-shoulder-tap_1.webp","Handstand Shoulder Tap","Take a wall-facing handstand with hands shoulder-width apart and feet lightly touching the wall. Press tall, brace the trunk and glutes, then shift the shoulders and pelvis over one hand. Briefly lift the other hand to tap the opposite shoulder, replace it with control, and alternate sides. Keep the elbows straight and minimize twisting, kicking, or collapsing into the supporting shoulder. The drill develops handstand weight transfer, single-arm support confidence, shoulder and triceps endurance, and trunk control. Begin with small hand lifts or taps from a box-supported pike, widen the hands if needed, and use a padded clear area with a practised method of coming down.","hs taps",[96],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[1965,1966,1967,1968],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.758+00:00","2026-08-07T11:03:36.959+00:00",{"id":1974,"slug":1975,"imageUrl":1976,"name":1977,"description":1978,"popularity":650,"aliases":1979,"localeName":10,"isCompound":10,"loggingTypes":1980,"createdByUserId":10,"isFavorited":11,"primaryCategory":1981,"categories":1982,"videos":1987,"lastSessionSets":1988,"createdAt":1989,"updatedAt":1990},"17616808-b48b-597f-b184-3cd279679c0e","crow-pose","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcrow-pose\u002Fimages\u002Fcrow-pose_1.webp","Crow Pose","Squat and place the palms on the floor about shoulder-width apart with fingers spread. Bend the elbows slightly, set the knees high on the upper arms, and lean the chest forward until the toes become light. Lift one foot and then both, keeping the gaze ahead of the hands and pressing actively through the palms. Crow pose develops arm-balance awareness, wrist tolerance, shoulder and triceps support, and trunk compression, but beginners should expect gradual practice. Use a folded mat or cushion in front of the head, start with one foot supported or a block under the feet, and step down before the wrists tire or balance is lost.","bakasana arm balance",[184],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[1983,1984,1985,1986],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.774+00:00","2026-08-07T11:03:36.970+00:00",{"id":1992,"slug":1993,"imageUrl":1994,"name":1995,"description":1996,"popularity":23,"aliases":1997,"localeName":10,"isCompound":10,"loggingTypes":1998,"createdByUserId":10,"isFavorited":11,"primaryCategory":1999,"categories":2000,"videos":2004,"lastSessionSets":2005,"createdAt":2006,"updatedAt":2007},"e45c02b9-7d2f-5e87-b4f8-d58c9648807e","v-sit-hold","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fv-sit-hold\u002Fimages\u002Fv-sit-hold_1.webp","V-Sit Hold","Support yourself on the floor or stable parallettes with elbows straight and shoulders pressed down. From an L-sit, actively lift the straight legs higher toward the torso while the hips remain off the ground, forming a V shape. Keep the chest tall, knees locked, and trunk compressed without holding the breath or leaning back onto the shoulders. The V-sit is an advanced progression requiring strong hip flexors and abdominals, triceps-supported shoulder depression, and substantial hamstring mobility. Build long, clean L-sits and seated compression lifts first. Use higher handles or a slightly bent-knee position as needed, accumulate short holds, and stop when the elbows bend or hips touch down.","vsit compression",[184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[2001,2002,2003],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.787+00:00","2026-08-07T11:03:36.980+00:00",{"id":2009,"slug":2010,"imageUrl":2011,"name":2012,"description":2013,"popularity":23,"aliases":2014,"localeName":10,"isCompound":11,"loggingTypes":2015,"createdByUserId":10,"isFavorited":11,"primaryCategory":2016,"categories":2017,"videos":2019,"lastSessionSets":2020,"createdAt":2021,"updatedAt":2022},"ad1bfba3-3e82-55f2-b22e-4af9b2669d49","hollow-body-rock","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fhollow-body-rock\u002Fimages\u002Fhollow-body-rock_1.webp","Hollow Body Rock","Lie on your back, flatten the lower back gently into the floor, and lift the shoulders and legs into a hollow-body position. Keep the ribs drawn toward the pelvis and the body shaped like a shallow curve. Without changing that shape, rock smoothly from the upper back toward the pelvis and back again; the arms and legs should not flap or create momentum. Hollow-body rocks train the abdominals to resist lumbar extension while reinforcing a body line used in gymnastics and hanging skills. Begin with knees tucked or arms beside the body, extend the lever gradually, and stop when the lower back lifts or the rocking becomes a kick.","rocks gymnastics",[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[2018],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.799+00:00","2026-08-07T11:03:36.990+00:00",{"id":2024,"slug":2025,"imageUrl":2026,"name":2027,"description":2028,"popularity":23,"aliases":2029,"localeName":10,"isCompound":10,"loggingTypes":2030,"createdByUserId":10,"isFavorited":11,"primaryCategory":2031,"categories":2032,"videos":2036,"lastSessionSets":2037,"createdAt":2038,"updatedAt":2039},"48875541-ab52-59e3-8fa6-b23528e59bdd","arch-hold","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Farch-hold\u002Fimages\u002Farch-hold_1.webp","Arch Hold","Lie face down with legs straight and arms extended overhead or placed in an easier position. Engage the glutes and upper back, then lift the chest, arms, and thighs slightly from the floor to create a long, even arch. Keep the neck aligned with the spine, reach away through fingers and toes, and breathe without forcing maximum height from the lower back. The arch hold is an isometric body-line drill for the spinal extensors, glutes, hamstrings, and posterior shoulders, often paired with hollow-body work. Begin with arms beside the body or lift only the upper or lower half. Use a modest range and stop if the lower back feels pinched.","superman gymnastics",[184],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[2033,2034,2035],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-06-19T10:35:26.810+00:00","2026-08-07T11:03:37.002+00:00",{"id":2041,"slug":2042,"imageUrl":2043,"name":2044,"description":2045,"popularity":23,"aliases":2046,"localeName":10,"isCompound":11,"loggingTypes":2047,"createdByUserId":10,"isFavorited":11,"primaryCategory":2048,"categories":2049,"videos":2051,"lastSessionSets":2052,"createdAt":2053,"updatedAt":2054},"6b2dd0da-7a36-5013-8707-6b0d171ec166","tuck-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ftuck-up\u002Fimages\u002Ftuck-up_1.webp","Tuck-Up","Lie on your back with arms and legs extended just above the floor, or begin with them resting down for an easier version. Brace, then simultaneously curl the torso and draw the knees toward the chest, balancing briefly on the pelvis in a compact tuck. Extend the limbs again under control without letting the lower back arch or dropping them heavily. The tuck-up combines spinal flexion with hip flexion, training the abdominals and hip flexors through a shorter lever than a straight-leg V-up. Exhale as you close, keep the neck relaxed, and reduce the reach or place the hands beside the hips if you cannot control the extended position.","crunch knee",[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[2050],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.821+00:00","2026-08-07T11:03:37.013+00:00",{"id":2056,"slug":2057,"imageUrl":2058,"name":2059,"description":2060,"popularity":2061,"aliases":2062,"localeName":10,"isCompound":11,"loggingTypes":2063,"createdByUserId":10,"isFavorited":11,"primaryCategory":2064,"categories":2065,"videos":2067,"lastSessionSets":2068,"createdAt":2069,"updatedAt":2070},"53af99f8-3eeb-5a82-a8f2-613e5e1589d5","sit-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsit-up\u002Fimages\u002Fsit-up_1.webp","Sit-Up","Lie on your back with knees bent, feet planted, and arms crossed over the chest or reaching forward. Exhale and curl the trunk from the floor, then continue flexing at the hips until the torso is upright. Reverse the movement under control and lower the spine without dropping. The sit-up trains the abdominals through trunk flexion while the hip flexors contribute substantially as the torso rises; it is not an abdominal isolation exercise. Avoid pulling on the neck or using a fast arm swing. Anchor the feet only if that matches the intended variation, and choose a crunch or reduced range if repeated flexion or hip-flexor work is uncomfortable.",82,"abmat full situp",[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[2066],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.830+00:00","2026-08-07T11:03:37.024+00:00",{"id":2072,"slug":2073,"imageUrl":2074,"name":2075,"description":2076,"popularity":2077,"aliases":2078,"localeName":10,"isCompound":11,"loggingTypes":2079,"createdByUserId":10,"isFavorited":11,"primaryCategory":2080,"categories":2081,"videos":2083,"lastSessionSets":2084,"createdAt":2085,"updatedAt":2086},"1e1fa481-2e68-5e44-80f6-af45508ec758","heel-touch","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fheel-touch\u002Fimages\u002Fheel-touch_1.webp","Heel Touch","Lie on your back with knees bent, feet planted about hip-width apart, and arms beside the body. Lift the head and shoulder blades slightly, brace the abdomen, and reach one hand toward the heel on the same side by bending the trunk laterally. Return through centre and alternate sides without pulling the neck or rocking the pelvis. Heel touches train the obliques and rectus abdominis through repeated side-bending in a short range. They are not automatically “low load” for every spine. Keep the movement small and controlled, move the feet closer if needed, and lower the shoulders or choose an isometric side-plank variation if the neck or back becomes uncomfortable.",51,"taps oblique",[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[2082],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.839+00:00","2026-08-07T11:03:37.034+00:00",{"id":2088,"slug":2089,"imageUrl":2090,"name":2091,"description":2092,"popularity":23,"aliases":2093,"localeName":10,"isCompound":94,"loggingTypes":2094,"createdByUserId":10,"isFavorited":11,"primaryCategory":2095,"categories":2096,"videos":2100,"lastSessionSets":2101,"createdAt":2102,"updatedAt":2103},"ce8c31eb-3913-5e5d-bae6-ad5ac41ccdb1","plank-shoulder-tap","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fplank-shoulder-tap\u002Fimages\u002Fplank-shoulder-tap_1.webp","Plank Shoulder Tap","Hold a high plank with hands under the shoulders and feet set wide enough for balance, then brace the trunk and glutes. Shift weight smoothly into one hand and tap the opposite shoulder with the free hand. Replace it quietly and alternate without letting the pelvis rotate, rise, or sag. The plank shoulder tap challenges anti-rotation trunk control while the supporting shoulder, chest, and triceps stabilize the body. Move more slowly rather than chasing repetitions. Narrowing the feet increases the balance demand; widening them or elevating the hands reduces it, while a static plank is appropriate if you cannot maintain a stable body line.","taps antirotation",[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[2097,2098,2099],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.849+00:00","2026-08-07T11:03:37.045+00:00",{"id":2105,"slug":2106,"imageUrl":2107,"name":2108,"description":2109,"popularity":23,"aliases":2110,"localeName":10,"isCompound":94,"loggingTypes":2111,"createdByUserId":10,"isFavorited":11,"primaryCategory":2112,"categories":2113,"videos":2117,"lastSessionSets":2118,"createdAt":2119,"updatedAt":2120},"ff35916a-e193-5bd7-8363-f28037df1320","plank-up-down","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fplank-up-down\u002Fimages\u002Fplank-up-down_1.webp","Plank Up-Down","Begin in a forearm plank with elbows under shoulders and feet slightly wider than hip width. Place one palm under its shoulder, press to that hand, then plant the other palm to reach a high plank. Reverse the sequence one arm at a time and alternate the leading side. Keep the ribs and pelvis aligned, minimize side-to-side rocking, and place each hand rather than rushing. The up-down plank combines anti-rotation trunk control with repeated work for the shoulders, chest, and triceps. Use a mat for the elbows, widen the feet or elevate the surface to regress, and stop before fatigue causes the hips to twist or the shoulders to collapse.","commando",[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[2114,2115,2116],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.858+00:00","2026-08-07T11:03:37.054+00:00",{"id":2122,"slug":2123,"imageUrl":2124,"name":2125,"description":2126,"popularity":23,"aliases":2127,"localeName":10,"isCompound":94,"loggingTypes":2128,"createdByUserId":10,"isFavorited":11,"primaryCategory":2129,"categories":2130,"videos":2135,"lastSessionSets":2136,"createdAt":2137,"updatedAt":2138},"9aa6211c-1212-5177-966e-349b66d34977","plank-jack","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fplank-jack\u002Fimages\u002Fplank-jack_1.webp","Plank Jack","Start in a high plank with hands under shoulders and feet together or close. Keep the upper body braced while lightly jumping both feet outward to a comfortable width and back together. Land softly on the forefeet with knees slightly bent, maintaining the shoulders over the hands and preventing the hips from bouncing, sagging, or rising. Plank jacks add repeated lower-body movement and cardiovascular demand to a plank while the abdominals, shoulders, chest, triceps, calves, and hips stabilize. Begin by stepping one foot out at a time, use a non-slip surface, and shorten the set when impact becomes loud or trunk position changes.","jumping",[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[2131,2132,2133,2134],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.869+00:00","2026-08-07T11:03:37.067+00:00",{"id":2140,"slug":2141,"imageUrl":2142,"name":2143,"description":2144,"popularity":650,"aliases":2145,"localeName":10,"isCompound":10,"loggingTypes":2146,"createdByUserId":10,"isFavorited":11,"primaryCategory":2147,"categories":2148,"videos":2152,"lastSessionSets":2153,"createdAt":2154,"updatedAt":2155},"728de10a-7708-59b4-bb2c-afd648220c0a","long-lever-plank","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Flong-lever-plank\u002Fimages\u002Flong-lever-plank_1.webp","Long-Lever Plank","Set up in a forearm plank, then move the elbows several centimetres forward of the shoulders to lengthen the lever. Tuck the pelvis slightly, draw the ribs down, squeeze the glutes, and press the forearms into the floor while maintaining a straight line from head to heels. Breathe behind the brace and end the hold before the lower back sags or shoulders lose tension. The longer lever increases abdominal demand compared with a traditional plank and also engages the latissimus and shoulder girdle. Advance the elbows gradually rather than simply extending hold time, and return them beneath the shoulders if you cannot maintain spinal position or feel discomfort in the back or shoulders.","extended rkc",[184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[2149,2150,2151],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.879+00:00","2026-08-07T11:03:37.081+00:00",{"id":2157,"slug":2158,"imageUrl":2159,"name":2160,"description":2161,"popularity":23,"aliases":2162,"localeName":10,"isCompound":10,"loggingTypes":2163,"createdByUserId":10,"isFavorited":11,"primaryCategory":2164,"categories":2165,"videos":2170,"lastSessionSets":2171,"createdAt":2172,"updatedAt":2173},"a501e582-76fc-5202-a875-203ffc6e3cdd","reverse-plank","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Freverse-plank\u002Fimages\u002Freverse-plank_1.webp","Reverse Plank","Sit with legs extended and place the hands behind the hips, fingers pointing forward or slightly outward as comfort allows. Press through the palms and heels, extend the hips, and lift until the shoulders, pelvis, knees, and ankles form a long line. Keep the chest open, glutes engaged, and head neutral rather than hanging backward. The reverse plank is an isometric hip-extension and support exercise for the glutes, hamstrings, spinal extensors, posterior shoulders, triceps, and trunk. Begin with bent knees in a reverse tabletop if straight legs are too demanding. Adjust the hand angle or use handles for the wrists, and stop if the front of the shoulder feels pinched.","back bridge hold",[184],{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[2166,2167,2168,2169],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-06-19T10:35:26.889+00:00","2026-08-07T11:03:37.091+00:00",{"id":2175,"slug":2176,"imageUrl":2177,"name":2178,"description":2179,"popularity":23,"aliases":2180,"localeName":10,"isCompound":10,"loggingTypes":2181,"createdByUserId":10,"isFavorited":11,"primaryCategory":2182,"categories":2183,"videos":2187,"lastSessionSets":2188,"createdAt":2189,"updatedAt":2190},"06cb62db-e2a7-5555-a28e-e184a6aa35b0","copenhagen-plank","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcopenhagen-plank\u002Fimages\u002Fcopenhagen-plank_1.webp","Copenhagen Plank","Lie side-on with the top leg supported on a padded bench and the forearm or hand beneath the shoulder. Brace, press the top leg into the support, and lift the pelvis until the head, trunk, and legs form a straight line. The lower leg can touch the underside of the bench or hang free in the harder version. Hold without rotating the chest or dropping the hips. The Copenhagen plank strongly trains the hip adductors while the lateral trunk and supporting shoulder stabilize. Begin with the top knee, not the ankle, supported to shorten the lever, add duration gradually, and stop if groin, knee, or shoulder discomfort exceeds normal muscular effort.","adductor side",[184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[2184,2185,2186],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.900+00:00","2026-08-07T11:03:37.101+00:00",{"id":2192,"slug":2193,"imageUrl":2194,"name":2195,"description":2196,"popularity":23,"aliases":2197,"localeName":10,"isCompound":11,"loggingTypes":2198,"createdByUserId":10,"isFavorited":11,"primaryCategory":2199,"categories":2200,"videos":2204,"lastSessionSets":2205,"createdAt":2206,"updatedAt":2207},"db7fdf3a-ecdd-519f-8025-e9ba2a9c2fae","side-plank-hip-dip","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fside-plank-hip-dip\u002Fimages\u002Fside-plank-hip-dip_1.webp","Side Plank Hip Dip","Set up in a side plank on the forearm with the elbow beneath the shoulder and feet stacked or staggered. Maintain a long body line, lower the pelvis a controlled distance toward the floor, then drive it upward until the trunk and legs align again. Keep the chest facing forward and avoid rolling onto the supporting shoulder. The hip dip adds dynamic lateral flexion and hip control to the isometric demands on the obliques, quadratus lumborum, gluteal muscles, and shoulder girdle. Use the lower knee on the floor to regress, keep the range smooth rather than deep, and stop if the shoulder or lower back becomes uncomfortable.","dips oblique",[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[2201,2202,2203],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.913+00:00","2026-08-07T11:03:37.115+00:00",{"id":2209,"slug":2210,"imageUrl":2211,"name":2212,"description":2213,"popularity":23,"aliases":10,"localeName":10,"isCompound":94,"loggingTypes":2214,"createdByUserId":10,"isFavorited":11,"primaryCategory":2215,"categories":2216,"videos":2221,"lastSessionSets":2222,"createdAt":2223,"updatedAt":2224},"221dc8dc-b639-537c-bdfb-ad39b6fc2415","hollow-to-arch-roll","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fhollow-to-arch-roll\u002Fimages\u002Fhollow-to-arch-roll_1.webp","Hollow-to-Arch Roll","Begin in a hollow-body hold with shoulders and legs raised, lower back gently contacting the floor, and arms extended overhead. Keeping the limbs off the ground, roll as one unit onto the side and into an arch hold on the stomach. Continue or reverse the roll back to hollow without pushing with the hands, kicking the legs, or losing body tension. The drill links two fundamental gymnastics shapes and develops abdominal, back, gluteal, and shoulder control while the body changes orientation. First master both static holds independently, use arms beside the body or bent knees to regress, and practise on a clear mat with slow, deliberate rolls.",[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[2217,2218,2219,2220],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.923+00:00","2026-08-07T11:03:37.130+00:00",{"id":2226,"slug":2227,"imageUrl":2228,"name":2229,"description":2230,"popularity":23,"aliases":2231,"localeName":10,"isCompound":11,"loggingTypes":2232,"createdByUserId":10,"isFavorited":11,"primaryCategory":2233,"categories":2234,"videos":2236,"lastSessionSets":2237,"createdAt":2238,"updatedAt":2239},"6ca94556-2eb1-56ad-90e4-4b90ab8ad6db","lying-windshield-wiper","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Flying-windshield-wiper\u002Fimages\u002Flying-windshield-wiper_1.webp","Lying Windshield Wiper","Lie on your back with arms spread for support and hips and knees bent to 90 degrees, or legs straight for a longer lever. Brace the abdomen and lower both legs together toward one side while keeping the opposite shoulder grounded. Stop before the lower back twists beyond control, return through centre, and alternate. Lying windshield wipers train the obliques and other trunk muscles that control rotation, with the hip flexors holding the legs. Bent knees and a smaller arc make the exercise easier to scale than the hanging version. Move slowly, avoid bouncing at the end range, and reduce the lever if the back or hips feel strained.","floor wipers oblique",[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[2235],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.933+00:00","2026-08-07T11:03:37.143+00:00",{"id":2241,"slug":2242,"imageUrl":2243,"name":2244,"description":2245,"popularity":35,"aliases":463,"localeName":10,"isCompound":94,"loggingTypes":2246,"createdByUserId":10,"isFavorited":11,"primaryCategory":2247,"categories":2248,"videos":2252,"lastSessionSets":2253,"createdAt":2254,"updatedAt":2255},"b3d10fb0-0a99-5102-b43b-2175e04696f6","bodyweight-reverse-lunge","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbodyweight-reverse-lunge\u002Fimages\u002Fbodyweight-reverse-lunge_1.webp","Bodyweight Reverse Lunge","Stand tall and step one foot backward, landing on the ball of that foot. Lower the rear knee toward the floor while the front foot stays planted and the front knee tracks with the toes. Push through the front foot to bring the rear leg forward and return to standing, then alternate or complete one side. The reverse lunge trains the quadriceps and glutes with help from the hamstrings and requires balance and hip control. Some people find stepping backward comfortable, but it is not universally “knee-friendly.” Adjust stride length and depth to your mobility, keep the pelvis level, and use support if balance changes knee alignment.",[96],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[2249,2250,2251],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-06-19T10:35:26.942+00:00","2026-08-07T11:03:37.152+00:00",{"id":2257,"slug":2258,"imageUrl":2259,"name":2260,"description":2261,"popularity":35,"aliases":2262,"localeName":10,"isCompound":94,"loggingTypes":2263,"createdByUserId":10,"isFavorited":11,"primaryCategory":2264,"categories":2265,"videos":2269,"lastSessionSets":2270,"createdAt":2271,"updatedAt":2272},"5349ad1f-7a98-5a37-a9e1-b71bf712819a","stationary-lunge","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fstationary-lunge\u002Fimages\u002Fstationary-lunge_1.webp","Stationary Lunge","Take a stable split stance with both feet pointing mostly forward and the rear heel raised. Keep the pelvis square and lower the body by bending both knees until the rear knee approaches the floor and the front leg reaches a controlled depth. Press through the front foot and rear forefoot to rise without bringing the feet together. This stationary lunge trains the quadriceps and glutes with assistance from the hamstrings and calves while reducing the coordination of repeated stepping. Choose a stance long enough for balance, keep the front knee tracking with the toes, and use light support until each repetition follows the same vertical path.","static split stance",[96],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[2266,2267,2268],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-06-19T10:35:26.953+00:00","2026-08-07T11:03:37.163+00:00",{"id":2274,"slug":2275,"imageUrl":2276,"name":2277,"description":2278,"popularity":41,"aliases":165,"localeName":10,"isCompound":94,"loggingTypes":2279,"createdByUserId":10,"isFavorited":11,"primaryCategory":2280,"categories":2281,"videos":2285,"lastSessionSets":2286,"createdAt":2287,"updatedAt":2288},"8c0d0416-3941-54a4-9558-b2fa97abd35f","split-squat","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsplit-squat\u002Fimages\u002Fsplit-squat_1.webp","Split Squat","Stand in a split stance with the front foot flat and rear foot supported on the ball. Keep the hips square, brace, and lower mostly straight down by bending both knees. Let the front knee travel naturally with the toes while the rear knee approaches the floor, then drive through the front foot to rise. The split squat is a stationary unilateral pattern that primarily trains the front-leg quadriceps and glutes, with the hamstrings, rear leg, and trunk assisting. Adjust stance length so both feet remain stable and the pelvis does not twist. Use support for balance, control the full range available, and avoid treating the rear leg as completely inactive.",[96],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[2282,2283,2284],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-06-19T10:35:26.965+00:00","2026-08-07T11:03:37.173+00:00",{"id":2290,"slug":2291,"imageUrl":2292,"name":2293,"description":2294,"popularity":23,"aliases":2295,"localeName":10,"isCompound":94,"loggingTypes":2296,"createdByUserId":10,"isFavorited":11,"primaryCategory":2297,"categories":2298,"videos":2303,"lastSessionSets":2304,"createdAt":2305,"updatedAt":2306},"232b795f-3593-5996-8364-2e3f8ac4d4fc","bodyweight-bulgarian-split-squat","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbodyweight-bulgarian-split-squat\u002Fimages\u002Fbodyweight-bulgarian-split-squat_1.webp","Bodyweight Bulgarian Split Squat","Stand in front of a stable bench and place the top of the rear foot or toes on it. Set the front foot far enough forward for balance, square the pelvis, and lower by bending the front knee and hip while the rear knee moves toward the floor. Keep the whole front foot planted and knee tracking with the toes, then press through that leg to rise. The rear-foot-elevated split squat increases the balance and range demands on the front-leg quadriceps and glutes, with the hamstrings and trunk assisting. Use a low support first, hold a rack for balance, and adjust position rather than forcing rear-foot or hip discomfort.","rear foot elevated",[96],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[2299,2300,2301,2302],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:26.976+00:00","2026-08-07T11:03:37.185+00:00",{"id":2308,"slug":2309,"imageUrl":2310,"name":2311,"description":2312,"popularity":873,"aliases":2313,"localeName":10,"isCompound":94,"loggingTypes":2314,"createdByUserId":10,"isFavorited":11,"primaryCategory":2315,"categories":2316,"videos":2320,"lastSessionSets":2321,"createdAt":2322,"updatedAt":2323},"bbe7f228-7f94-5003-b82f-3eb188174a24","curtsy-lunge","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcurtsy-lunge\u002Fimages\u002Fcurtsy-lunge_1.webp","Curtsy Lunge","Stand tall and step one foot diagonally behind the other into a crossed stance. Keep the front foot planted and pelvis facing mostly forward as both knees bend and the rear knee lowers behind the front leg. Press through the front foot to uncross and return to standing, then alternate sides. The curtsy lunge changes the frontal-plane and rotational demands on the glutes, quadriceps, hip stabilizers, and balance, but the crossed position is not necessary for general leg strength. Use only a small diagonal step that lets the front knee track comfortably, avoid twisting through the knee, and choose a reverse lunge instead if the hip or knee feels constrained.","cross diagonal",[96],{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[2317,2318,2319],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-06-19T10:35:26.987+00:00","2026-08-07T11:03:37.196+00:00",{"id":2325,"slug":2326,"imageUrl":2327,"name":2328,"description":2329,"popularity":23,"aliases":2330,"localeName":10,"isCompound":94,"loggingTypes":2331,"createdByUserId":10,"isFavorited":11,"primaryCategory":2332,"categories":2333,"videos":2337,"lastSessionSets":2338,"createdAt":2339,"updatedAt":2340},"6cd09f66-f4e3-50ad-a353-284ee7a4f2b2","bodyweight-lateral-lunge","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbodyweight-lateral-lunge\u002Fimages\u002Fbodyweight-lateral-lunge_1.webp","Bodyweight Lateral Lunge","Stand tall and take a wide step to one side. Keep both feet facing mostly forward, shift the hips back over the stepping leg, and bend that knee while the opposite leg remains straighter. Maintain the whole working foot on the floor and the knee aligned with its toes, then push through that foot to return to centre. The lateral lunge trains the quadriceps, glutes, adductors, and hamstrings in the frontal plane while exposing the hips to a side-to-side range. Start with a modest step and depth, keep the trunk controlled, and use support if balance causes the knee or foot to collapse inward.","side",[96],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[2334,2335,2336],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-06-19T10:35:26.998+00:00","2026-08-07T11:03:37.208+00:00",{"id":2342,"slug":2343,"imageUrl":2344,"name":2345,"description":2346,"popularity":650,"aliases":2347,"localeName":10,"isCompound":94,"loggingTypes":2348,"createdByUserId":10,"isFavorited":11,"primaryCategory":2349,"categories":2350,"videos":2355,"lastSessionSets":2356,"createdAt":2357,"updatedAt":2358},"1a37c879-8656-52df-a07b-9d70c5444e9a","shrimp-squat","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fshrimp-squat\u002Fimages\u002Fshrimp-squat_1.webp","Shrimp Squat","Stand on one leg and bend the other knee so the foot stays behind you; hold that foot with the same-side hand in the common assisted version. Brace, reach the free arm forward, and lower on the stance leg while the rear knee travels toward the floor. Keep the stance foot grounded and knee aligned, then drive through it to stand without pulling aggressively on the held foot. The shrimp squat is an advanced single-leg squat for the quadriceps and glutes with high balance and knee-flexion demands. Practise to a pad or raised target, use external support, and progress depth gradually. Stop if the kneecap, ankle, or held leg becomes painful.","single leg rear foot",[96],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[2351,2352,2353,2354],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:27.008+00:00","2026-08-07T11:03:37.219+00:00",{"id":2360,"slug":2361,"imageUrl":2362,"name":2363,"description":2364,"popularity":650,"aliases":2365,"localeName":10,"isCompound":94,"loggingTypes":2366,"createdByUserId":10,"isFavorited":11,"primaryCategory":2367,"categories":2368,"videos":2373,"lastSessionSets":2374,"createdAt":2375,"updatedAt":2376},"4389826c-3c7e-5757-9600-907747a8b2d8","skater-squat","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fskater-squat\u002Fimages\u002Fskater-squat_1.webp","Skater Squat","Stand on one leg with the other leg reaching behind. Sit the hips back and bend the stance knee while the rear knee moves toward a pad or target, keeping the rear foot off the floor. Reach the arms forward for balance, maintain the whole stance foot, and keep the knee tracking with the toes. Lightly touch the target if used, then drive through the stance leg to rise without pushing from the rear foot. The skater squat trains unilateral quadriceps and glute strength with balance and hip-control demands; it often requires less forward leg clearance than a pistol, but ankle needs vary. Adjust target height and use support before increasing depth.","single leg",[96],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[2369,2370,2371,2372],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:27.022+00:00","2026-08-07T11:03:37.229+00:00",{"id":2378,"slug":2379,"imageUrl":2380,"name":2381,"description":2382,"popularity":2383,"aliases":10,"localeName":10,"isCompound":11,"loggingTypes":2384,"createdByUserId":10,"isFavorited":11,"primaryCategory":2385,"categories":2386,"videos":2390,"lastSessionSets":2391,"createdAt":2392,"updatedAt":2393},"50f86084-05e7-5197-9ea7-8e1905ecddde","nordic-hamstring-curl","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fnordic-hamstring-curl\u002Fimages\u002Fnordic-hamstring-curl_1.webp","Nordic Hamstring Curl","Kneel on a pad with the ankles secured by a purpose-built anchor or a capable partner. Keep the hips extended and trunk aligned with the thighs, then resist with the hamstrings as the body lowers forward from the knees. Use the hands to catch softly when control ends, push only enough to assist the return, and pull back upright with the hamstrings. The Nordic curl provides very high eccentric knee-flexor loading and can improve hamstring strength; injury-reduction evidence applies when it is programmed progressively within a broader plan. Begin with a band or shorter lowering range, add volume gradually to manage soreness, and verify that the anchor cannot move.",47,[96],{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},[2387,2388,2389],{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-06-19T10:35:27.033+00:00","2026-08-07T11:03:37.239+00:00",{"id":2395,"slug":2396,"imageUrl":2397,"name":2398,"description":2399,"popularity":29,"aliases":2400,"localeName":10,"isCompound":11,"loggingTypes":2401,"createdByUserId":10,"isFavorited":11,"primaryCategory":2402,"categories":2403,"videos":2407,"lastSessionSets":2408,"createdAt":2409,"updatedAt":2410},"07d7bef6-9607-5943-b5b1-62c320d44f4e","sissy-squat","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsissy-squat\u002Fimages\u002Fsissy-squat_1.webp","Sissy Squat","Stand near a secure support, rise onto the balls of the feet, and keep the hips extended so the torso and thighs form one line. Let the knees travel forward as that line leans backward, lowering only as far as the quadriceps and knee tissues can control. Contract the quadriceps to bring the body upright without folding at the hips or bouncing. The sissy squat is a demanding knee-extension exercise with a long external moment at the knee; it strongly loads the quadriceps but also requires calf, trunk, and balance control. Use hand support and a shallow range first, progress exposure gradually, and stop at sharp or increasing knee pain rather than forcing depth.","quad lean",[96],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[2404,2405,2406],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:27.042+00:00","2026-08-07T11:03:37.248+00:00",{"id":2412,"slug":2413,"imageUrl":2414,"name":2415,"description":2416,"popularity":398,"aliases":2417,"localeName":10,"isCompound":11,"loggingTypes":2418,"createdByUserId":10,"isFavorited":11,"primaryCategory":2419,"categories":2420,"videos":2422,"lastSessionSets":2423,"createdAt":2424,"updatedAt":2425},"0f2346fa-a6f7-5aa3-9862-7593f9c31b18","bodyweight-calf-raise","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbodyweight-calf-raise\u002Fimages\u002Fbodyweight-calf-raise_1.webp","Bodyweight Calf Raise","Stand tall with feet about hip-width apart and use light support for balance. Keep the knees straight but not forcefully locked, press through the bases of the toes, and raise both heels as high as you can without rolling the ankles outward. Pause, then lower slowly to the floor or below step level if using a secure edge and a comfortable range. The standing calf raise primarily trains the gastrocnemius, with the soleus and foot muscles assisting. Keep pressure distributed across the forefoot rather than only the outer toes. Add range or single-leg work gradually, and use a stable rail whenever a step is involved.","standing",[96],{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},[2421],{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},[],[],"2026-06-19T10:35:27.055+00:00","2026-08-07T11:03:37.263+00:00",{"id":2427,"slug":2428,"imageUrl":2429,"name":2430,"description":2431,"popularity":597,"aliases":2432,"localeName":10,"isCompound":11,"loggingTypes":2433,"createdByUserId":10,"isFavorited":11,"primaryCategory":2434,"categories":2435,"videos":2437,"lastSessionSets":2438,"createdAt":2439,"updatedAt":2440},"fb307980-d8d7-5d3a-9dde-f06fd826b86b","single-leg-calf-raise","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsingle-leg-calf-raise\u002Fimages\u002Fsingle-leg-calf-raise_1.webp","Single-Leg Calf Raise","Stand on one foot with the other clear of the floor and hold a stable support lightly. Keep the stance knee straight but relaxed, press through the forefoot, and raise the heel without letting the ankle roll inward or outward. Pause at the top and lower slowly through your controlled range, using a step only when the setup is secure. The single-leg version increases the relative load on the gastrocnemius and soleus and adds foot and ankle balance demands. Training both sides separately can reveal performance differences, but does not automatically correct them. Match technique and volume between legs, begin on flat ground, and stop if the Achilles tendon or forefoot becomes painful.","unilateral",[96],{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},[2436],{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},[],[],"2026-06-19T10:35:27.067+00:00","2026-08-07T11:03:37.277+00:00",{"id":2442,"slug":2443,"imageUrl":2444,"name":2445,"description":2446,"popularity":23,"aliases":2447,"localeName":10,"isCompound":11,"loggingTypes":2448,"createdByUserId":10,"isFavorited":11,"primaryCategory":2449,"categories":2450,"videos":2453,"lastSessionSets":2454,"createdAt":2455,"updatedAt":2456},"bbd5d498-9828-5044-9675-abbd68f44a03","frog-pump","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ffrog-pump\u002Fimages\u002Ffrog-pump_1.webp","Frog Pump","Lie on your back, bring the soles of the feet together, and let the knees open comfortably. Position the feet close enough to the pelvis that you can move without cramping. Brace the trunk, press the outer edges of the feet together, and extend the hips by contracting the glutes. Pause with the ribs down, then lower the pelvis under control. The frog pump trains hip extension in an externally rotated, abducted position and often reduces the hamstrings’ mechanical contribution, but it does not perfectly isolate the glutes. Use a pain-free hip range, avoid forcing the knees toward the floor, and choose a conventional bridge if the groin or hips feel pinched.","glute butterfly bridge",[96],{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[2451,2452],{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-06-19T10:35:27.079+00:00","2026-08-07T11:03:37.289+00:00",{"id":2458,"slug":2459,"imageUrl":2460,"name":2461,"description":2462,"popularity":398,"aliases":2463,"localeName":10,"isCompound":11,"loggingTypes":2464,"createdByUserId":10,"isFavorited":11,"primaryCategory":2465,"categories":2466,"videos":2470,"lastSessionSets":2471,"createdAt":2472,"updatedAt":2473},"bcda8ebd-ce67-5342-9f24-b95037ea754f","donkey-kick","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdonkey-kick\u002Fimages\u002Fdonkey-kick_1.webp","Donkey Kick","Begin on all fours with hands beneath shoulders, knees beneath hips, and the spine neutral. Keep one knee bent about 90 degrees and lift that thigh by extending the hip, directing the sole toward the ceiling. Stop before the pelvis rotates or the lower back arches, squeeze the glute briefly, and return the knee under control without shifting onto the supporting side. The donkey kick trains the gluteus maximus with assistance from the hamstrings while the trunk and opposite hip stabilize. It is not a pure isolation exercise. Use a smaller range or place forearms down if needed, and avoid chasing height by moving through the lumbar spine.","quadruped glute kickback",[96],{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[2467,2468,2469],{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:27.091+00:00","2026-08-07T11:03:37.298+00:00",{"id":2475,"slug":2476,"imageUrl":2477,"name":2478,"description":2479,"popularity":398,"aliases":2480,"localeName":10,"isCompound":11,"loggingTypes":2481,"createdByUserId":10,"isFavorited":11,"primaryCategory":2482,"categories":2483,"videos":2486,"lastSessionSets":2487,"createdAt":2488,"updatedAt":2489},"8df3d71e-7032-5f9c-b7be-7e733d79b8ff","fire-hydrant","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ffire-hydrant\u002Fimages\u002Ffire-hydrant_1.webp","Fire Hydrant","Start on hands and knees with the spine neutral and trunk lightly braced. Keeping one knee bent, lift that thigh out to the side through hip abduction while the pelvis stays level and the shoulders remain square to the floor. Pause at the highest controlled point, then lower without shifting weight abruptly. The fire hydrant trains the hip abductors, including the gluteus medius, while the trunk and supporting hip resist rotation. The available range varies with hip structure; lifting higher is not necessarily better. Use a small motion, keep the knee under the hip between repetitions, and stop if the front or side of the hip feels pinched.","quadruped hip abduction",[96],{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[2484,2485],{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:27.103+00:00","2026-08-07T11:03:37.309+00:00",{"id":2491,"slug":2492,"imageUrl":2493,"name":2494,"description":2495,"popularity":597,"aliases":2496,"localeName":10,"isCompound":94,"loggingTypes":2497,"createdByUserId":10,"isFavorited":11,"primaryCategory":2498,"categories":2499,"videos":2504,"lastSessionSets":2505,"createdAt":2506,"updatedAt":2507},"ce2c8b55-b9d5-5882-b666-06b8ad46e392","bodyweight-single-leg-romanian-deadlift","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbodyweight-single-leg-romanian-deadlift\u002Fimages\u002Fbodyweight-single-leg-romanian-deadlift_1.webp","Bodyweight Single-Leg Romanian Deadlift","Stand on one leg with the knee softly bent. Reach the free leg backward as the torso tips forward from the stance hip, keeping the head, trunk, and rear leg in a long line. Maintain the whole stance foot, level the pelvis, and stop when the hamstrings limit the hinge or balance begins to go. Drive the hip forward to stand without twisting. The unloaded single-leg Romanian deadlift teaches unilateral hinging, pelvic control, and balance while the hamstrings and glutes support the movement; balance may limit its strength stimulus. Hold a rack lightly or use a kickstand stance to learn the pattern before adding external load.","rdl",[96],{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},[2500,2501,2502,2503],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:27.113+00:00","2026-08-07T11:03:37.319+00:00",{"id":2509,"slug":2510,"imageUrl":2511,"name":2512,"description":2513,"popularity":23,"aliases":2514,"localeName":10,"isCompound":94,"loggingTypes":2515,"createdByUserId":10,"isFavorited":11,"primaryCategory":2516,"categories":2517,"videos":2522,"lastSessionSets":2523,"createdAt":2524,"updatedAt":2525},"f9b6db5a-04be-55d9-bb28-4a3513d9e4e9","broad-jump","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbroad-jump\u002Fimages\u002Fbroad-jump_1.webp","Broad Jump","Stand with feet about hip-width apart, swing the arms back, and load the hips and knees quickly. Drive through the floor, extend the hips, knees, and ankles, and jump forward with both feet. Land on both feet at the same time, absorbing force through the ankles, knees, and hips with the knees tracking over the toes. Hold the landing before resetting; do not immediately stumble into another jump. The standing broad jump develops horizontal lower-body power and practises deceleration. Use a clear, non-slip landing area, begin with submaximal distances, keep repetitions low and rested, and stop when landing noise, balance, or alignment deteriorates.","standing long",[96],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[2518,2519,2520,2521],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-06-19T10:35:27.125+00:00","2026-08-07T11:03:37.331+00:00",{"id":2527,"slug":2528,"imageUrl":2529,"name":2530,"description":2531,"popularity":23,"aliases":2532,"localeName":10,"isCompound":94,"loggingTypes":2533,"createdByUserId":10,"isFavorited":11,"primaryCategory":2534,"categories":2535,"videos":2540,"lastSessionSets":2541,"createdAt":2542,"updatedAt":2543},"1bda5ed2-6eeb-5847-ac48-665f3ecb002f","tuck-jump","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ftuck-jump\u002Fimages\u002Ftuck-jump_1.webp","Tuck Jump","Stand tall, dip quickly through the hips and knees, and jump vertically. While airborne, bring the knees toward the chest without folding the torso excessively or reaching down for the legs. Extend the legs early enough to prepare for landing, contact the floor on both feet, and absorb force through bent ankles, knees, and hips. Reset between repetitions rather than rushing. The tuck jump trains vertical power, aerial coordination, and repeated landing control, but it carries higher impact than a squat jump. First demonstrate quiet squat jumps, use a clear forgiving surface, keep sets short, and stop when jump height falls or the knees collapse on landing.","knee plyo",[96],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[2536,2537,2538,2539],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:27.136+00:00","2026-08-07T11:03:37.344+00:00",{"id":2545,"slug":2546,"imageUrl":2547,"name":2548,"description":2549,"popularity":23,"aliases":2550,"localeName":10,"isCompound":94,"loggingTypes":2551,"createdByUserId":10,"isFavorited":11,"primaryCategory":2552,"categories":2553,"videos":2558,"lastSessionSets":2559,"createdAt":2560,"updatedAt":2561},"b4c40cb9-a872-532d-be92-e07d6f92fe07","lunge-jump","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Flunge-jump\u002Fimages\u002Flunge-jump_1.webp","Lunge Jump","Begin in a balanced split stance and lower into a shallow lunge. Drive forcefully through both feet, jump vertically, and switch the legs in the air. Land in the opposite split stance with both knees bending to absorb force, front knee aligned with the foot, and torso controlled. Stabilize before the next repetition or connect jumps only when every landing remains quiet and consistent. Jumping lunges develop unilateral leg power and repeated change-of-stance coordination while loading the quadriceps, glutes, hamstrings, and calves. Master stationary lunges and split-squat jumps without a switch first, use a clear surface, and reduce volume when balance or knee alignment deteriorates.","jumping split",[96,184],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[2554,2555,2556,2557],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-06-19T10:35:27.146+00:00","2026-08-07T11:03:37.356+00:00",{"id":2563,"slug":2564,"imageUrl":2565,"name":2566,"description":2567,"popularity":23,"aliases":2568,"localeName":10,"isCompound":94,"loggingTypes":2569,"createdByUserId":10,"isFavorited":11,"primaryCategory":2570,"categories":2571,"videos":2576,"lastSessionSets":2577,"createdAt":2578,"updatedAt":2579},"fe68d926-1d75-5e1e-a584-7b84025e7340","skater-jump","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fskater-jump\u002Fimages\u002Fskater-jump_1.webp","Skater Jump","Stand on one leg, load the hip and knee, and push sideways to jump onto the opposite leg. Land softly on the whole foot with the knee aligned over the toes, hips back, and trunk controlled. Let the free leg travel behind for balance without using it to catch the floor unless needed. Hold the landing before jumping back; distance matters less than control. Skater jumps develop lateral power and single-leg deceleration through the glutes, quadriceps, hamstrings, calves, and hip stabilizers. Begin with side steps or small bounds, use a dry clear surface, and end the set when the landing foot collapses, the knee moves inward, or balance requires an extra step.","lateral bounds",[96,184],{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[2572,2573,2574,2575],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-06-19T10:35:27.156+00:00","2026-08-07T11:03:37.368+00:00",{"id":2581,"slug":2582,"imageUrl":2583,"name":2584,"description":2585,"popularity":23,"aliases":2586,"localeName":10,"isCompound":94,"loggingTypes":2587,"createdByUserId":10,"isFavorited":11,"primaryCategory":2588,"categories":2589,"videos":2594,"lastSessionSets":2595,"createdAt":2596,"updatedAt":2597},"615fd2f7-65c0-589b-8475-5c35656f64d1","squat-thrust","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsquat-thrust\u002Fimages\u002Fsquat-thrust_1.webp","Squat Thrust","Stand with feet about hip-width apart, squat or hinge to place both hands on the floor, and jump the feet back into a firm high plank. Keep the shoulders over the hands and hips aligned, then jump the feet forward near the hands and stand tall. The squat thrust cycles between standing, a crouch, and plank without the push-up or vertical jump used in many burpee variations. It trains whole-body coordination and can raise cardiovascular demand through repeated transitions. Step the feet back and forward to reduce impact, use a non-slip surface, and slow or stop when the lower back sags, feet land unevenly, or hand placement becomes careless.","burpee without pushup",[96,184],{"id":80,"slug":81,"name":82,"sortOrder":83,"i18nKey":84},[2590,2591,2592,2593],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},{"id":80,"slug":81,"name":82,"sortOrder":83,"i18nKey":84},[],[],"2026-06-19T10:35:27.166+00:00","2026-08-07T11:03:37.378+00:00",{"id":2599,"slug":2600,"imageUrl":2601,"name":2602,"description":2603,"popularity":23,"aliases":2604,"localeName":10,"isCompound":94,"loggingTypes":2605,"createdByUserId":10,"isFavorited":11,"primaryCategory":2606,"categories":2607,"videos":2613,"lastSessionSets":2614,"createdAt":2615,"updatedAt":2616},"69aba23e-89f7-507f-ab84-26c33bdf95e3","sprawl","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsprawl\u002Fimages\u002Fsprawl_1.webp","Sprawl","Begin in an athletic stance. Place the hands down and shoot both feet backward while dropping the hips toward the floor, keeping the chest supported through active arms rather than crashing onto the ground. Immediately bring the feet forward, regain a balanced stance, and stand or resume the ready position. A sprawl resembles a wrestling defence and differs from a standard squat thrust by driving the hips low; repeated efforts train rapid level changes, whole-body coordination, and conditioning. Learn the sequence slowly, use a clear non-slip surface, keep the neck neutral, and step the legs instead of jumping if speed causes the lower back or shoulders to absorb the landing.","wrestling",[96,184],{"id":80,"slug":81,"name":82,"sortOrder":83,"i18nKey":84},[2608,2609,2610,2611,2612],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},{"id":80,"slug":81,"name":82,"sortOrder":83,"i18nKey":84},[],[],"2026-06-19T10:35:27.176+00:00","2026-08-07T11:03:37.390+00:00",{"id":2618,"slug":2619,"imageUrl":2620,"name":2621,"description":2622,"popularity":23,"aliases":2623,"localeName":10,"isCompound":94,"loggingTypes":2624,"createdByUserId":10,"isFavorited":11,"primaryCategory":2625,"categories":2626,"videos":2633,"lastSessionSets":2634,"createdAt":2635,"updatedAt":2636},"c6ebbfef-5a52-5c09-b240-7101c7ca62e4","burpee-pull-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fburpee-pull-up\u002Fimages\u002Fburpee-pull-up_1.webp","Burpee Pull-Up","Stand beneath a secure pull-up bar with adequate clearance. Complete the chosen burpee variation, return to your feet, then jump to a controlled grip and perform a pull-up until the chin clears the bar. Lower with control before releasing or continuing, and reset your position under the bar. The burpee pull-up combines repeated floor transitions and lower-body work with vertical pulling by the back, biceps, forearms, and grip, creating high cardiovascular and coordination demands. Scale with a step-back burpee, lower bar, or assisted pull-up. Never jump to a wet or uncertain grip, keep the landing area clear, and stop before fatigue makes the catch or descent unsafe.","pullup",[96,184],{"id":80,"slug":81,"name":82,"sortOrder":83,"i18nKey":84},[2627,2628,2629,2630,2631,2632],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},{"id":80,"slug":81,"name":82,"sortOrder":83,"i18nKey":84},[],[],"2026-06-19T10:35:27.186+00:00","2026-08-07T11:03:37.403+00:00",{"id":2638,"slug":2639,"imageUrl":2640,"name":2641,"description":2642,"popularity":23,"aliases":2643,"localeName":10,"isCompound":94,"loggingTypes":2644,"createdByUserId":10,"isFavorited":11,"primaryCategory":2645,"categories":2646,"videos":2651,"lastSessionSets":2652,"createdAt":2653,"updatedAt":2654},"fceb8136-a6e9-54e9-946d-5374052a2ad0","inchworm","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Finchworm\u002Fimages\u002Finchworm_1.webp","Inchworm","Stand tall, soften the knees, and hinge forward until the hands reach the floor within your mobility. Walk the hands forward in small steps until the body reaches a firm high plank. Pause with shoulders over hands, then walk the hands back toward the feet and roll or hinge up, or walk the feet forward according to the chosen variation. The inchworm moves the hamstrings and calves through a lengthened position while the shoulders, chest, triceps, and trunk support the plank transition. Bend the knees as needed rather than rounding aggressively, use a non-slip surface, and shorten the walkout if the lower back sags or wrists become uncomfortable.","walkout hand walk",[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[2647,2648,2649,2650],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:27.197+00:00","2026-08-07T11:03:37.416+00:00",{"id":2656,"slug":2657,"imageUrl":2658,"name":2659,"description":2660,"popularity":23,"aliases":2661,"localeName":10,"isCompound":94,"loggingTypes":2662,"createdByUserId":10,"isFavorited":11,"primaryCategory":2663,"categories":2664,"videos":2669,"lastSessionSets":2670,"createdAt":2671,"updatedAt":2672},"3a3e4ca2-18c3-5d9c-a2f3-2a9ef9ac515e","crab-walk","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcrab-walk\u002Fimages\u002Fcrab-walk_1.webp","Crab Walk","Sit with knees bent, feet planted, and hands behind the hips in a comfortable orientation. Press into the hands and feet to lift the pelvis, then move by coordinating one hand with the opposite foot. Travel forward, backward, or laterally using short controlled steps while keeping the chest open and hips clear of the floor. The crab walk challenges shoulder extension and support, triceps, glutes, hamstrings, trunk, and cross-body coordination. Keep the fingers and elbows positioned comfortably, avoid letting the shoulders roll forward, and choose a modest hip height. Use a static reverse tabletop first if moving causes wrist, shoulder, or hip discomfort, and keep the route clear.","reverse crawl table",[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[2665,2666,2667,2668],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:27.207+00:00","2026-08-07T11:03:37.426+00:00",{"id":2674,"slug":2675,"imageUrl":2676,"name":2677,"description":2678,"popularity":23,"aliases":2679,"localeName":10,"isCompound":94,"loggingTypes":2680,"createdByUserId":10,"isFavorited":11,"primaryCategory":2681,"categories":2682,"videos":2687,"lastSessionSets":2688,"createdAt":2689,"updatedAt":2690},"52f90efa-f612-5d81-bed1-ddc9882886d7","duck-walk","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fduck-walk\u002Fimages\u002Fduck-walk_1.webp","Duck Walk","Lower into a squat only as deep as you can keep the feet grounded and knees aligned. Hold that height, brace the trunk, and take short forward or backward steps without letting the hips rise between them. Shift weight smoothly from foot to foot and keep the chest controlled rather than collapsing onto the thighs. The duck walk creates sustained quadriceps and gluteal work while challenging ankle and hip range, balance, and coordination. It is not a required mobility drill and can place substantial demand on deeply flexed knees. Begin in a higher squat, use a short distance, and stop if knee, ankle, or hip discomfort increases.","deep squat",[96,184],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[2683,2684,2685,2686],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:27.218+00:00","2026-08-07T11:03:37.438+00:00",{"id":2692,"slug":2693,"imageUrl":2694,"name":2695,"description":2696,"popularity":23,"aliases":2697,"localeName":10,"isCompound":94,"loggingTypes":2698,"createdByUserId":10,"isFavorited":11,"primaryCategory":2699,"categories":2700,"videos":2706,"lastSessionSets":2707,"createdAt":2708,"updatedAt":2709},"1542fb63-6671-58c0-8ebb-0b135a827f2e","ape-walk","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fape-walk\u002Fimages\u002Fape-walk_1.webp","Ape Walk","Begin in a comfortable low squat with hands ready near the floor. Reach both hands to one side, transfer weight through the arms, and make a small lateral hop or step with the feet so the body follows. Continue sideways or vary the direction while keeping each hand placement deliberate and the landing soft. The ape walk combines loaded squat mobility, shoulder support, trunk control, and whole-body coordination rather than targeting one muscle. Use a higher squat and stepping version before hopping, keep fingers spread and wrists comfortable, and move only on a dry, clear surface. Stop when the hips, knees, wrists, or shoulders can no longer accept the range smoothly.","crawl primal movement",[96,184],{"id":80,"slug":81,"name":82,"sortOrder":83,"i18nKey":84},[2701,2702,2703,2704,2705],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},{"id":80,"slug":81,"name":82,"sortOrder":83,"i18nKey":84},[],[],"2026-06-19T10:35:27.231+00:00","2026-08-07T11:03:37.447+00:00",{"id":2711,"slug":2712,"imageUrl":2713,"name":2714,"description":2715,"popularity":23,"aliases":2716,"localeName":10,"isCompound":94,"loggingTypes":2717,"createdByUserId":10,"isFavorited":11,"primaryCategory":2718,"categories":2719,"videos":2724,"lastSessionSets":2725,"createdAt":2726,"updatedAt":2727},"1915d8b0-3237-5bdd-92e4-924bfa957464","breakdancer-kick","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbreakdancer-kick\u002Fimages\u002Fbreakdancer-kick_1.webp","Breakdancer Kick","Start in a bear position with hands under shoulders, knees hovering, and trunk braced. Shift weight into one hand and the opposite foot, rotate the pelvis, and thread the free leg beneath the body toward the open side. Extend it without striking the floor, then reverse the rotation and return to bear before alternating. Keep the supporting shoulder active and move the trunk and pelvis together instead of twisting abruptly through the lower back. The breakdancer kick trains coordinated rotation, shoulder and triceps support, hip mobility, and trunk control. Learn the weight shift slowly, use a short kick range, and keep the floor clear and non-slip.","through sit through",[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[2720,2721,2722,2723],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:27.241+00:00","2026-08-07T11:03:37.456+00:00",{"id":2729,"slug":2730,"imageUrl":2731,"name":2732,"description":2733,"popularity":23,"aliases":2734,"localeName":10,"isCompound":94,"loggingTypes":2735,"createdByUserId":10,"isFavorited":11,"primaryCategory":2736,"categories":2737,"videos":2742,"lastSessionSets":2743,"createdAt":2744,"updatedAt":2745},"01409027-881c-511d-9f48-a6cf79954864","frog-jump","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ffrog-jump\u002Fimages\u002Ffrog-jump_1.webp","Frog Jump","Take a comfortable squat stance and lower to a controlled depth. Swing the arms and drive forcefully through the feet to jump upward or forward, extending the hips, knees, and ankles. Land on both feet with the knees aligned to the toes and absorb force by returning to a squat, but only as deep as you can stabilize. Pause and reset before the next jump. Frog jumps develop lower-body power and repeated landing capacity in the quadriceps, glutes, hamstrings, and calves. Begin with submaximal jumps and low-volume sets, use a clear forgiving surface, and stop when landings become loud, the knees collapse inward, or balance requires extra steps.","hops squat",[96,184],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[2738,2739,2740,2741],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-06-19T10:35:27.254+00:00","2026-08-07T11:03:37.466+00:00",{"id":2747,"slug":2748,"imageUrl":2749,"name":2750,"description":2751,"popularity":650,"aliases":2752,"localeName":10,"isCompound":10,"loggingTypes":2753,"createdByUserId":10,"isFavorited":11,"primaryCategory":2754,"categories":2755,"videos":2760,"lastSessionSets":2761,"createdAt":2762,"updatedAt":2763},"f1651dab-e827-51b8-bd09-5dece7282435","human-flag-hold","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fhuman-flag-hold\u002Fimages\u002Fhuman-flag-hold_1.webp","Human Flag Hold","Grip a load-rated vertical pole or stall bars with one hand above the other. The upper arm pulls while the lower arm presses, creating opposing forces as you lift the feet and extend the body sideways. Keep both elbows controlled, shoulders active, pelvis stacked, and trunk and legs in one horizontal line. The human flag is an elite isometric skill placing high loads on the shoulders, latissimus, arms, grip, obliques, and connective tissues. Build vertical flag supports, tucked holds, and progressively longer lever shapes first, training both sides. Inspect the structure and surrounding clearance, use mats and a spotter when appropriate, and never jump into a full flag without controlled prerequisites.","side lever static",[184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[2756,2757,2758,2759],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:27.269+00:00","2026-08-07T11:03:37.476+00:00",{"id":2765,"slug":2766,"imageUrl":2767,"name":2768,"description":2769,"popularity":650,"aliases":2770,"localeName":10,"isCompound":94,"loggingTypes":2771,"createdByUserId":10,"isFavorited":11,"primaryCategory":2772,"categories":2773,"videos":2778,"lastSessionSets":2779,"createdAt":2780,"updatedAt":2781},"d5f8595f-aec3-5547-8f6b-6cd584e66bc5","human-flag-raise","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fhuman-flag-raise\u002Fimages\u002Fhuman-flag-raise_1.webp","Human Flag Raise","Grip a secure vertical pole or stall bars with one hand above the other, upper arm pulling and lower arm pressing. From a controlled side-support position, brace the trunk and raise the hips and legs together toward horizontal without bending the body or jerking from the floor. Pause at your highest stable angle, then lower slowly to the start. The human-flag raise dynamically loads the shoulders, latissimus, arms, grip, obliques, and trunk through an increasingly long lever. First master static flag progressions at the same body shape, then use tucked, one-leg, or straddle raises. Train both sides, inspect the structure, clear the area, and stop when either shoulder or elbow loses position.","side lever",[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[2774,2775,2776,2777],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:27.284+00:00","2026-08-07T11:03:37.486+00:00",{"id":2783,"slug":2784,"imageUrl":2785,"name":2786,"description":2787,"popularity":23,"aliases":2788,"localeName":10,"isCompound":11,"loggingTypes":2789,"createdByUserId":10,"isFavorited":11,"primaryCategory":2790,"categories":2791,"videos":2794,"lastSessionSets":2795,"createdAt":2796,"updatedAt":2797},"30adb72e-71d5-5d89-853c-e3000bfa23a6","reverse-nordic-curl","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Freverse-nordic-curl\u002Fimages\u002Freverse-nordic-curl_1.webp","Reverse Nordic Curl","Kneel on a pad with knees about hip-width apart, torso upright, and hips fully extended. Brace the trunk and keep the shoulders, hips, and knees in one line as the whole body leans backward from the knees. Travel only as far as the quadriceps can control, then contract them to return without bending at the hips. The reverse Nordic provides a long-length, mostly eccentric-to-concentric challenge for the quadriceps, particularly rectus femoris, but evidence does not show universally greater activation than squat-based exercises. Begin with a shallow range or band assistance, increase exposure gradually, and stop if kneecap pressure or anterior knee pain rises.","natural leg extension quad",[96],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[2792,2793],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:27.300+00:00","2026-08-07T11:03:37.501+00:00",{"id":2799,"slug":2800,"imageUrl":2801,"name":2802,"description":2803,"popularity":23,"aliases":2804,"localeName":10,"isCompound":11,"loggingTypes":2805,"createdByUserId":10,"isFavorited":11,"primaryCategory":2806,"categories":2807,"videos":2811,"lastSessionSets":2812,"createdAt":2813,"updatedAt":2814},"fae8da6a-f23d-500a-9f91-2c8eb6a62fe0","hamstring-walkout","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fhamstring-walkout\u002Fimages\u002Fhamstring-walkout_1.webp","Hamstring Walkout","Lie on your back with knees bent and lift into a glute bridge. Keep the ribs and pelvis controlled as you take small alternating heel steps away from the body, gradually lengthening the knees while resisting the hips dropping. Stop before the hamstrings cramp or the lower back arches, then walk the heels back toward the hips and lower. The hamstring walkout trains the hamstrings through increasing leverage, with the glutes and trunk maintaining hip extension; both eccentric and concentric work occur across the full out-and-back repetition. Begin with only a few steps, keep pressure through the heels, and shorten the distance when pelvic height cannot be maintained.","bridge heel walk",[96],{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},[2808,2809,2810],{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:27.313+00:00","2026-08-07T11:03:37.512+00:00",{"id":2816,"slug":2817,"imageUrl":2818,"name":2819,"description":2820,"popularity":23,"aliases":2821,"localeName":10,"isCompound":10,"loggingTypes":2822,"createdByUserId":10,"isFavorited":11,"primaryCategory":2823,"categories":2824,"videos":2829,"lastSessionSets":2830,"createdAt":2831,"updatedAt":2832},"89bee043-a06e-53ca-943e-46d182c1ef0c","bridge-hold","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbridge-hold\u002Fimages\u002Fbridge-hold_1.webp","Bridge Hold","Lie on your back with knees bent and feet planted. Place the hands beside the ears with fingers pointing toward the shoulders, then press through hands and feet to lift the hips and chest into a bridge. Straighten the elbows only as far as the wrists, shoulders, and spine can share the curve comfortably; keep the knees tracking over the feet and breathe. The full bridge is an advanced loaded-extension position for the wrists, shoulders, spinal extensors, glutes, and legs, not a stretch to force. Build with glute bridges, thoracic and shoulder preparation, and elevated bridges. Use a clear padded surface, lower by tucking the chin carefully, and stop at neck, back, or shoulder pain.","back wheel",[184],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[2825,2826,2827,2828],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-06-19T10:35:27.327+00:00","2026-08-07T11:03:37.521+00:00",{"id":2834,"slug":2835,"imageUrl":2836,"name":2837,"description":2838,"popularity":23,"aliases":2839,"localeName":10,"isCompound":94,"loggingTypes":2840,"createdByUserId":10,"isFavorited":11,"primaryCategory":2841,"categories":2842,"videos":2847,"lastSessionSets":2848,"createdAt":2849,"updatedAt":2850},"1d87a39d-85ff-5993-826f-d877786807ac","bridge-push-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbridge-push-up\u002Fimages\u002Fbridge-push-up_1.webp","Bridge Push-Up","Establish a stable full bridge with hands and feet planted, hips lifted, and weight shared across all four contacts. Keeping the knees aligned and shoulders active, bend the elbows to lower the upper body a controlled distance, then press through the palms and triceps to straighten the arms again. Maintain the bridge curve without dumping all movement into the lower back or letting the head contact the floor. Bridge push-ups add repeated pressing to an already advanced loaded-extension position, challenging the triceps, shoulders, wrists, spinal extensors, glutes, and legs. Master a comfortable static bridge first, use a small range, and train on padding with a safe exit.","press wheel pushup",[96],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[2843,2844,2845,2846],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-06-19T10:35:27.342+00:00","2026-08-07T11:03:37.532+00:00",{"id":2852,"slug":2853,"imageUrl":2854,"name":2855,"description":2856,"popularity":23,"aliases":10,"localeName":10,"isCompound":11,"loggingTypes":2857,"createdByUserId":10,"isFavorited":11,"primaryCategory":2858,"categories":2859,"videos":2862,"lastSessionSets":2863,"createdAt":2864,"updatedAt":2865},"7faf3756-4d46-5531-aadb-6bb80782785d","pike-compression-lift","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fpike-compression-lift\u002Fimages\u002Fpike-compression-lift_1.webp","Pike Compression Lift","Sit with both legs straight together, hands on the floor beside or slightly ahead of the thighs, and chest tall. Press the palms down, brace, and lift both heels from the floor without leaning backward or bending the knees. Pause, lower quietly, and repeat through the small range you can control. The pike compression lift trains active hip flexion through the hip flexors and quadriceps while the abdominals stabilize the pelvis; hamstring mobility affects the starting position. It supports skills such as L-sits, V-sits, and press handstands but does not guarantee them. Place the hands on blocks, lift one leg, or sit on a low support to regress.",[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[2860,2861],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:27.357+00:00","2026-08-07T11:03:37.541+00:00",{"id":2867,"slug":2868,"imageUrl":2869,"name":2870,"description":2871,"popularity":23,"aliases":2872,"localeName":10,"isCompound":11,"loggingTypes":2873,"createdByUserId":10,"isFavorited":11,"primaryCategory":2874,"categories":2875,"videos":2878,"lastSessionSets":2879,"createdAt":2880,"updatedAt":2881},"6183c080-ea9e-5bfb-bc83-be9e759bf970","seated-leg-lift","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fseated-leg-lift\u002Fimages\u002Fseated-leg-lift_1.webp","Seated Leg Lift","Sit upright with legs straight and hands resting beside the thighs for light support. Keep one or both knees extended, brace the trunk, and lift the heel a few centimetres without leaning backward or swinging. Pause, then lower slowly to the same spot. The seated leg lift trains active hip flexion through the iliopsoas and other hip flexors, with the quadriceps keeping the knee straight and the abdominals stabilizing the pelvis. It does not isolate a separate lower-abdominal region. Move the hands farther back, lift one leg, or sit on a cushion to adjust difficulty, and use only a range that avoids hip pinching or thigh cramp.","pike raises",[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[2876,2877],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:27.366+00:00","2026-08-07T11:03:37.551+00:00",{"id":2883,"slug":2884,"imageUrl":2885,"name":2886,"description":2887,"popularity":23,"aliases":2888,"localeName":10,"isCompound":10,"loggingTypes":2889,"createdByUserId":10,"isFavorited":11,"primaryCategory":2890,"categories":2891,"videos":2896,"lastSessionSets":2897,"createdAt":2898,"updatedAt":2899},"3cf6694c-ca1e-5870-95da-51a5ef87d630","deep-squat-hold","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdeep-squat-hold\u002Fimages\u002Fdeep-squat-hold_1.webp","Deep Squat Hold","Stand in a comfortable squat stance and lower between the legs until you reach the deepest position you can hold with the whole feet grounded. Keep the knees tracking with the toes, trunk controlled, and breathing relaxed. Use the elbows inside the knees only for gentle positional feedback, not to force the joints wider. The deep-squat hold exposes the ankles, knees, and hips to a sustained squat range while the legs and trunk maintain posture; it can assess or practise a position but does not automatically create lasting mobility. Hold a stable support or place the heels on a small wedge to regress, and stop at pinching or joint pain.","resting",[184],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[2892,2893,2894,2895],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:27.377+00:00","2026-08-07T11:03:37.561+00:00",{"id":2901,"slug":2902,"imageUrl":2903,"name":2904,"description":2905,"popularity":650,"aliases":2906,"localeName":10,"isCompound":10,"loggingTypes":2907,"createdByUserId":10,"isFavorited":11,"primaryCategory":2908,"categories":2909,"videos":2913,"lastSessionSets":2914,"createdAt":2915,"updatedAt":2916},"cd2cf649-a672-58c0-963d-3a309d45d82e","headstand-hold","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fheadstand-hold\u002Fimages\u002Fheadstand-hold_1.webp","Headstand Hold","Set up on a padded surface near a wall with the crown of the head and hands forming a stable tripod, or use a properly taught forearm variation. Load the hands and shoulders actively, tuck the knees, and lift the hips before extending the legs only when balance is controlled. Keep substantial pressure in the arms rather than collapsing body weight into the neck, breathe, and exit by reversing the steps. A headstand is an inversion and balance skill, not a neck-strength test. Learn under qualified supervision, begin with feet supported and short holds, avoid kicking up, and do not attempt it when neck problems, relevant medical restrictions, or an unsafe landing area are present.","head stand inversion tripod",[184],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[2910,2911,2912],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:27.387+00:00","2026-08-07T11:03:37.570+00:00",{"id":2918,"slug":2919,"imageUrl":2920,"name":2921,"description":2922,"popularity":650,"aliases":2923,"localeName":10,"isCompound":94,"loggingTypes":2924,"createdByUserId":10,"isFavorited":11,"primaryCategory":2925,"categories":2926,"videos":2931,"lastSessionSets":2932,"createdAt":2933,"updatedAt":2934},"3febd1e5-45bb-5f1c-a595-450ce998f502","handstand-kick-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fhandstand-kick-up\u002Fimages\u002Fhandstand-kick-up_1.webp","Handstand Kick-Up","Begin in a forward lunge with arms overhead. Reach the hands to the floor shoulder-width apart, lock the elbows, and drive the rear leg upward while the front leg follows with only enough force to stack the hips above the shoulders. Split or join the legs according to the drill, find a brief controlled handstand, then step down one leg at a time or use a practised cartwheel exit. The kick-up trains entry timing, wrist loading, overhead shoulder support, and balance rather than maximal power. Practise first toward a wall without crashing into it, keep the area clear and padded, and use smaller kicks until you can consistently control both entry and exit.","entry kickup",[96],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[2927,2928,2929,2930],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:27.397+00:00","2026-08-07T11:03:37.578+00:00",{"id":2936,"slug":2937,"imageUrl":2938,"name":2939,"description":2940,"popularity":650,"aliases":2941,"localeName":10,"isCompound":11,"loggingTypes":2942,"createdByUserId":10,"isFavorited":11,"primaryCategory":2943,"categories":2944,"videos":2948,"lastSessionSets":2949,"createdAt":2950,"updatedAt":2951},"2fa686d7-c170-5fb9-90cb-6cee3f21ca3c","wall-handstand-shoulder-shrug","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fwall-handstand-shoulder-shrug\u002Fimages\u002Fwall-handstand-shoulder-shrug_1.webp","Wall Handstand Shoulder Shrug","Enter a wall-facing handstand with hands shoulder-width apart, elbows locked, and feet lightly supported. Without bending the arms, let the shoulders lower a small controlled amount toward the ears, then press the floor away to elevate the shoulder blades and make the body tall again. Keep the trunk and glutes braced so the movement comes from the shoulder girdle rather than arching the back. Handstand shrugs train scapular elevation and overhead support endurance for handstands and pressing skills. Begin with pike shrugs on a box or a partial wall walk, use a small range, and stop before the elbows soften or the supporting position becomes difficult to exit safely.","scapular",[96],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[2945,2946,2947],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:27.407+00:00","2026-08-07T11:03:37.591+00:00",{"id":2953,"slug":2954,"imageUrl":2955,"name":2956,"description":2957,"popularity":23,"aliases":2958,"localeName":10,"isCompound":94,"loggingTypes":2959,"createdByUserId":10,"isFavorited":11,"primaryCategory":2960,"categories":2961,"videos":2966,"lastSessionSets":2967,"createdAt":2968,"updatedAt":2969},"daf591a3-9ccc-5e22-9d8f-d1c96b5041e3","side-kick-through","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fside-kick-through\u002Fimages\u002Fside-kick-through_1.webp","Side Kick-Through","Begin in a bear position with knees hovering and hands under shoulders. Shift weight into one hand and the opposite foot, lift the other hand, and rotate the pelvis as the free leg threads across the body toward the open side. Extend the leg under control, then reverse the movement to bear and alternate. Keep the supporting shoulder active, planted foot stable, and trunk moving as a coordinated unit rather than wrenching the lower back. The side kick-through trains rotational coordination, shoulder and triceps support, hip mobility, and trunk control. Learn the weight transfer slowly, shorten the kick if needed, and use a clear non-slip surface.","lateral sit",[96,184],{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[2962,2963,2964,2965],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:27.418+00:00","2026-08-07T11:03:37.601+00:00",{"id":2971,"slug":2972,"imageUrl":2973,"name":2974,"description":2975,"popularity":650,"aliases":2976,"localeName":10,"isCompound":94,"loggingTypes":2977,"createdByUserId":10,"isFavorited":11,"primaryCategory":2978,"categories":2979,"videos":2983,"lastSessionSets":2984,"createdAt":2985,"updatedAt":2986},"de49f69b-d99f-55ed-8afd-06c21bc700c3","one-arm-handstand-hold","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fone-arm-handstand-hold\u002Fimages\u002Fone-arm-handstand-hold_1.webp","One Arm Handstand Hold","Balance upside down on one hand with the elbow locked, shoulder elevated, and fingers actively controlling pressure against the floor. Stack the supporting wrist and shoulder beneath the centre of mass while the free arm and leg shape are used to counterbalance. Keep the trunk and pelvis controlled and maintain a practised exit at all times. The one-arm handstand is an elite balance skill demanding exceptional wrist tolerance, overhead shoulder endurance, scapular control, and years of specific coordination practice. Master consistent freestanding handstands, weight shifts, fingertip-assisted holds, and controlled entries first under qualified coaching. Train on a clear padded surface and stop before alignment or the ability to bail safely deteriorates.","single arm handstand hold oah",[184],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[2980,2981,2982],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-06-19T10:35:27.430+00:00","2026-08-07T11:03:37.612+00:00","2026-05-09T00:28:07.423+00:00","2026-06-05T00:31:50.112+00:00"]