https://styrki.com/exercise-library/ab-wheel-rollout https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/ab-wheel-rollout/thumbnail.1772749989714.jpg Ab Wheel Rollout - Exercise Demonstration The Ab Wheel Rollout is a bodyweight strength exercise performed with an ab wheel device, where you kneel and roll the wheel forward from your knees, extending your body into a straight plank position before rolling back, challenging core stability and control. Its primary purpose is to build anti-extension strength in the abs, enhancing overall core power and posture. It mainly targets the rectus abdominis, transverse abdominis, obliques, and supporting muscles like the shoulders and glutes, benefiting athletes, fitness enthusiasts, and anyone seeking advanced abdominal development. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/ab-wheel-rollout/video.1772749980988.mp4 2025-12-22T08:05:44.046Z yes no 6 https://styrki.com/exercise-library/air-squat https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/air-squat/thumbnail.1772749108626.jpg Air Squat - Exercise Demonstration The air squat is a fundamental bodyweight exercise that involves lowering your body by bending at the hips and knees until your thighs are parallel to the ground, then driving back up to standing. Its primary purpose is to build lower-body strength, endurance, and mobility without any equipment. It mainly targets the quads, with secondary engagement of the glutes and posterior thighs, making it ideal for beginners, athletes, or anyone improving functional movement patterns. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/air-squat/video.1772749101939.mp4 2025-12-27T17:48:33.631Z yes no 6 https://styrki.com/exercise-library/ankle-rolls https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/ankle-rolls/thumbnail.1770491821811.webp Ankle Rolls - Exercise Demonstration Ankle Rolls is a simple bodyweight exercise involving controlled circular rotations of the ankles in both directions while seated or standing, aimed at enhancing ankle mobility, stability, and flexibility. It primarily targets the lower leg muscles, including the calves, tibialis anterior, and surrounding stabilizers. Ideal for athletes, runners, or anyone recovering from ankle injuries to prevent sprains and improve joint range of motion. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/ankle-rolls/video.1770491815183.mp4 2025-12-27T17:48:33.631Z yes no 6 https://styrki.com/exercise-library/arm-across-chest-stretch https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/arm-across-chest-stretch/thumbnail.1770488117600.webp Arm Across Chest Stretch - Exercise Demonstration The Arm Across Chest Stretch is a simple bodyweight stretch where you bring one arm across your body at chest height, using the opposite arm to gently pull it closer for a deep shoulder stretch. Its primary purpose is to improve flexibility and range of motion in the posterior deltoids and shoulder girdle, relieving tightness from overhead activities or poor posture. Ideal for athletes, desk workers, or anyone with shoulder stiffness, it requires no equipment and can be done anywhere to enhance mobility and prevent injury. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/arm-across-chest-stretch/video.1770488098507.mp4 2025-12-27T17:48:33.631Z yes no 6 https://styrki.com/exercise-library/arm-circles https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/arm-circles/thumbnail.1771928414091.jpg Arm Circles - Exercise Demonstration Arm circles are a simple bodyweight exercise where you extend your arms out to the sides and rotate them in small to large circles, forward and backward, to improve shoulder mobility and warm up the joints. They primarily target the deltoid muscles in the shoulders while engaging the rotator cuff for stability. Ideal for athletes, beginners, or anyone preparing for upper-body workouts, this no-equipment move enhances range of motion and prevents injury with minimal effort. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/arm-circles/video.1771928410510.mp4 2025-12-27T17:48:33.631Z yes no 6 https://styrki.com/exercise-library/arm-over-arm https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/arm-over-arm/thumbnail.1771934843860.jpg Arm Over Arm - Exercise Demonstration Arm Over Arm is a dynamic strongman exercise where you grip a thick rope attached to a heavy sled and pull it toward you hand-over-hand while seated or in a low position, building explosive pulling power and grip endurance. It primarily targets the biceps for arm flexion, with secondary engagement of the back muscles like lats and rhomboids for overall pulling strength. Ideal for strongman athletes, powerlifters, or anyone seeking functional upper-body strength, it requires a strongman rope and weighted sled. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/arm-over-arm/video.1771934831170.mp4 2025-12-27T17:48:33.631Z yes no 6 https://styrki.com/exercise-library/assault-air-bike https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/assault-air-bike/thumbnail.1770292463001.jpg Assault Air Bike - Exercise Demonstration The Assault Air Bike is a high-intensity cardio machine that combines cycling with simultaneous arm pushing and pulling on fan-driven handles, building strength and endurance through adjustable resistance generated by your effort. It primarily targets the biceps while secondarily engaging quads, glutes, posterior thighs, triceps, lower legs, chest, shoulders, and back for a full-body workout. Athletes seeking metabolic conditioning, fat loss, or sport-specific power benefit most from its demanding, total-body demands. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/assault-air-bike/video.1770292457103.mp4 2025-12-27T17:48:33.631Z yes no 6 https://styrki.com/exercise-library/assisted-chin-up https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/assisted-chin-up/thumbnail.1771933803606.jpg Assisted Chin-Up - Exercise Demonstration The assisted chin-up is a bodyweight strength exercise performed on a chin-up station with assistance from a machine, band, or partner to reduce body weight load, allowing controlled pulling of the body upward until the chin passes the bar. Its primary purpose is to build upper body pulling strength and improve grip endurance. It mainly targets the latissimus dorsi and other back muscles like the rhomboids and traps, with secondary engagement of the biceps and core, benefiting beginners, those progressing to unassisted chin-ups, or anyone rehabilitating shoulder or back strength. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/assisted-chin-up/video.1771933797557.mp4 2025-12-27T17:48:33.631Z yes no 6 https://styrki.com/exercise-library/assisted-dip https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/assisted-dip/thumbnail.1771844192047.jpg Assisted Dip - Exercise Demonstration The assisted dip is a bodyweight strength exercise performed on parallel bars or a dip station with assistance from bands, a machine counterweight, or a partner to reduce body load, targeting the triceps as the primary muscle while engaging the chest and shoulders secondarily. It builds upper body pushing power, improves shoulder stability, and enhances pressing strength for beginners or those progressing from full dips. Ideal for novices building dip proficiency, intermediate lifters scaling volume, or anyone rehabilitating upper body strength with minimal equipment. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/assisted-dip/video.1770471218095.mp4 2025-12-27T17:48:33.631Z yes no 6 https://styrki.com/exercise-library/atlas-stone https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/atlas-stone/thumbnail.1771931249181.jpg Atlas Stone - Exercise Demonstration The Atlas Stone is a classic strongman exercise involving lifting a heavy, spherical stone from the ground to a platform or over a yoke, primarily building explosive power and full-body strength. It targets the glutes as the primary muscles while heavily engaging the back as secondary movers, along with the core, quads, and grip. Strongman athletes, powerlifters, and advanced trainees benefit most from this equipment-intensive lift to enhance lifting technique and raw functional strength. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/atlas-stone/video.1771931241267.mp4 2025-12-27T17:48:33.631Z yes no 6 https://styrki.com/exercise-library/ball-over-the-shoulder-toss https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/ball-over-the-shoulder-toss/thumbnail.1770471748782.webp Ball Over the Shoulder Toss - Exercise Demonstration The Ball Over the Shoulder Toss is a dynamic strongman exercise where you hoist a heavy medicine ball or sandbell from the ground, explosively drive through your hips to lift it overhead, and toss it over your shoulder to a partner or target. Its primary purpose is to build explosive power and full-body strength, mimicking real-world throwing demands. It mainly targets the glutes for hip extension, with secondary emphasis on the back muscles, benefiting athletes in sports like football, wrestling, or strongman competitions who need rotational power and posterior chain development. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/ball-over-the-shoulder-toss/video.1770471743032.mp4 2025-12-27T17:48:33.631Z yes no 6 https://styrki.com/exercise-library/banded-face-pull https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/banded-face-pull/thumbnail.1769857314210.jpg Banded Face Pull - Exercise Demonstration The Banded Face Pull is a strength exercise performed by anchoring a resistance band at chest height, grasping its handles, and pulling them toward your face while squeezing your shoulder blades together, keeping elbows high and flared. Its primary purpose is to strengthen and stabilize the rear deltoids and upper back while improving shoulder health and posture. It primarily targets the rear shoulders, rhomboids, and traps, benefiting athletes, desk workers, and anyone prone to rounded shoulders by countering forward posture imbalances with minimal equipment. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/banded-face-pull/video.1769857243805.mp4 2025-12-27T17:48:33.631Z yes no 6 https://styrki.com/exercise-library/bar-dip https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/bar-dip/thumbnail.1771930646985.jpg Bar Dip - Exercise Demonstration The Bar Dip is a bodyweight strength exercise performed by gripping parallel bars, lowering your body until your shoulders are below your elbows, and pressing back up to full extension. Its primary purpose is to build upper body pushing power, with triceps as the main muscles worked and secondary involvement from the chest and shoulders. Ideal for athletes and trainees seeking functional strength and muscle development without equipment beyond dip bars. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/bar-dip/video.1771930641777.mp4 2025-12-27T17:48:33.631Z yes no 6 https://styrki.com/exercise-library/bar-muscle-up https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/bar-muscle-up/thumbnail.1770491961309.webp Bar Muscle-Up - Exercise Demonstration The Bar Muscle-Up is an advanced bodyweight strength exercise that combines a explosive pull-up into a bar dip, transitioning smoothly from hanging below the bar to pressing out above it with arms fully extended. Its primary purpose is to build upper-body power and coordination for explosive movements. It mainly targets the triceps while engaging the chest and back secondarily, benefiting CrossFit athletes, gymnasts, and advanced trainees seeking functional strength; no equipment beyond a pull-up bar is required. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/bar-muscle-up/video.1770491955615.mp4 2025-12-27T17:48:33.631Z yes no 6 https://styrki.com/exercise-library/barbell-bench-press https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/bench-press/thumbnail.1769858243706.jpg Barbell Bench Press - Exercise Demonstration The bench press is a foundational strength exercise performed by lying on a bench and pressing a barbell upward from chest level, primarily targeting the chest and triceps while secondarily engaging shoulders, lats, serratus, rear delts, upper trapezius, and abs for stability. It builds upper-body pressing power, enhances muscle mass, and improves overall strength for athletic performance and hypertrophy. Ideal for beginners to advanced lifters using just a barbell and bench, it excels in progressive overload for compound strength gains. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/bench-press/video.1769858238139.mp4 2025-12-22T08:05:44.046Z yes no 6 https://styrki.com/exercise-library/barbell-bent-over-row https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-bent-over-row/thumbnail.1771670418490.jpg Barbell Bent Over Row - Exercise Demonstration The Bent Over Row is a strength training exercise performed by hinging at the hips to bend forward while pulling a barbell toward the torso, targeting the upper and mid-back muscles including the lats, rhomboids, and traps, along with rear delts and biceps. Its primary purpose is to build back thickness, improve posture, and enhance pulling power for compound movements. Ideal for intermediate lifters and athletes seeking balanced upper-body development, it requires a barbell and is best done with proper hip hinge to avoid lower back strain. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-bent-over-row/video.1771670412514.mp4 2025-12-22T08:05:44.046Z yes no 6 https://styrki.com/exercise-library/barbell-curl https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-curl/thumbnail.1769860072775.jpg Barbell Curl - Exercise Demonstration The Barbell Curl is a foundational strength exercise that involves standing with a barbell gripped at shoulder width, curling it upward to chest level by flexing the elbows, then lowering it controllably. Its primary purpose is to build biceps strength and size while improving elbow flexion power. It mainly targets the biceps brachii, with secondary engagement of the forearms and brachialis, and requires only a barbell, making it ideal for beginners to advanced lifters seeking arm hypertrophy and functional upper-body strength. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-curl/video.1769860068693.mp4 2025-12-27T17:48:33.631Z yes no 6 https://styrki.com/exercise-library/barbell-deadlift https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/deadlift/thumbnail.1769858840544.jpg Barbell Deadlift - Exercise Demonstration The deadlift is a foundational strength exercise where you lift a barbell from the ground to a standing position by hinging at the hips and extending the knees and torso, primarily building posterior chain power and overall functional strength. It targets the back and glutes as main muscles, with secondary engagement of the abs, posterior thighs, trapezius, forearms, quads, lats, and adductors. Ideal for athletes, powerlifters, and anyone seeking to improve grip strength, posture, and explosive hip drive, it requires just a barbell and plates. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/deadlift/video.1769858832700.mp4 2025-12-22T08:05:44.046Z yes no 6 https://styrki.com/exercise-library/barbell-decline-bench-press https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-decline-bench-press/thumbnail.1772793107514.jpg Barbell Decline Bench Press - Exercise Demonstration The Barbell Decline Bench Press is a strength exercise performed on a decline bench, where you lower a loaded barbell to your lower chest and press it upward explosively. Its primary purpose is to build upper body pressing power by emphasizing the lower portion of the pectoralis major for enhanced chest development and shoulder stability. Main muscles worked include the chest, anterior deltoids, and triceps; it's ideal for intermediate to advanced lifters seeking hypertrophy or strength gains, using just a barbell and decline bench. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-decline-bench-press/video.1772793102474.mp4 2025-12-27T17:50:19.087Z yes no 6 https://styrki.com/exercise-library/barbell-front-squat https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-front-squat/thumbnail.1771198412202.jpg Barbell Front Squat - Exercise Demonstration The Barbell Front Squat is a strength exercise where a barbell is held across the front of the shoulders in a clean grip, and the lifter performs a squat by lowering until the hips descend below the knees before driving back up. Its primary purpose is to build lower body power and core stability while emphasizing an upright torso for better quad activation. It mainly targets the quads, with secondary work on the glutes, posterior thighs, and back, making it ideal for athletes, powerlifters, and those seeking to improve squat depth and knee-dominant strength using just a barbell. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-front-squat/video.1771198406771.mp4 2025-12-27T17:50:19.087Z yes no 6 https://styrki.com/exercise-library/barbell-good-morning https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-good-morning/thumbnail.1772440394694.jpg Barbell Good Morning - Exercise Demonstration The Barbell Good Morning is a strength exercise where a barbell is placed across the upper back and traps, and the lifter hinges at the hips to lower their torso forward while keeping the back straight, then returns to standing. Its primary purpose is to build posterior chain power and strengthen the glutes through hip extension. It mainly targets the glutes, with secondary emphasis on the posterior thighs (hamstrings) and back, making it ideal for athletes, powerlifters, and those improving squat or deadlift performance; a barbell and rack are required. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-good-morning/video.1772440390322.mp4 2025-12-27T17:50:19.087Z yes no 6 https://styrki.com/exercise-library/barbell-lunge https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-lunge/thumbnail.1772801657871.jpg Barbell Lunge - Exercise Demonstration The Barbell Lunge is a unilateral strength exercise where you hold a barbell across your upper back and step forward into a lunge, lowering until both knees are bent at 90 degrees before pushing back to start. Its primary purpose is to build lower body power, stability, and balance by challenging each leg independently. It mainly targets the quads, with secondary emphasis on glutes and posterior thighs (hamstrings), and benefits athletes, general fitness enthusiasts, or anyone addressing leg strength imbalances using just a barbell. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-lunge/video.1772801652802.mp4 2025-12-27T17:48:33.631Z yes no 6 https://styrki.com/exercise-library/barbell-lying-triceps-extension https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-lying-triceps-extension/thumbnail.1769854176799.jpg Barbell Lying Triceps Extension - Exercise Demonstration The Barbell Lying Triceps Extension is a strength exercise performed lying on a bench, where you lower a barbell toward your forehead by bending your elbows before extending your arms to straighten them overhead. Its primary purpose is to isolate and build the triceps brachii for greater arm size and pressing power. It requires just a barbell and bench, making it ideal for intermediate lifters aiming to enhance elbow extension strength and lockout performance in bench presses or overhead lifts. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-lying-triceps-extension/video.1769854170970.mp4 2025-12-27T17:48:33.631Z yes no 6 https://styrki.com/exercise-library/barbell-overhead-press https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-overhead-press/thumbnail.1770139124411.jpg Barbell Overhead Press - Exercise Demonstration The Barbell Overhead Press is a foundational strength exercise where you press a loaded barbell from shoulder height straight overhead while standing, building upper body power and shoulder stability. It primarily targets the deltoids with secondary emphasis on triceps and upper chest. Ideal for athletes, bodybuilders, and general strength trainees seeking to enhance pressing strength, it requires just a barbell and rack. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-overhead-press/video.1770139114676.mp4 2025-12-22T08:05:44.046Z yes no 6 https://styrki.com/exercise-library/barbell-preacher-curl https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-preacher-curl/thumbnail.1769857797734.jpg Barbell Preacher Curl - Exercise Demonstration The Barbell Preacher Curl is a strength exercise performed on a preacher bench, where you sit or stand and curl a barbell upward from the angled arm pad to isolate the biceps brachii. Its primary purpose is to build biceps size and strength by minimizing cheating through momentum and emphasizing the peak contraction phase. Ideal for intermediate to advanced lifters seeking targeted arm hypertrophy, it requires only a barbell and preacher bench. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-preacher-curl/video.1769857665658.mp4 2025-12-27T17:48:33.631Z yes no 6 https://styrki.com/exercise-library/reverse-barbell-curl https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/reverse-barbell-curl/thumbnail.1771799740450.jpg Barbell Reverse Curl - Exercise Demonstration The Reverse Barbell Curl is a strength exercise performed by gripping a barbell with an overhand pronated grip and curling it upward toward the shoulders while keeping the elbows tucked. Its primary purpose is to build forearm strength and grip power alongside biceps development by emphasizing the brachioradialis and extensor muscles. Ideal for athletes and lifters seeking balanced arm hypertrophy and improved wrist stability, it requires only a barbell and suits intermediate to advanced trainees. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/reverse-barbell-curl/video.1771799733317.mp4 2025-12-31T23:29:32.347Z yes no 6 https://styrki.com/exercise-library/barbell-romanian-deadlift https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-romanian-deadlift/thumbnail.1770157180946.jpg Barbell Romanian Deadlift - Exercise Demonstration The Barbell Romanian Deadlift is a hip-hinge strength exercise that emphasizes controlled lowering of a barbell from standing to mid-shin level while maintaining a flat back, targeting the posterior chain for power and stability. It primarily works the hamstrings, glutes, and lower back, with secondary engagement of the core and upper back. Ideal for athletes, powerlifters, and those building posterior strength, it requires just a barbell and plates to enhance hip mobility and deadlift performance. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-romanian-deadlift/video.1770157172787.mp4 2025-12-22T08:05:44.046Z yes no 6 https://styrki.com/exercise-library/barbell-row https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-row/thumbnail.1770156982747.jpg Barbell Row - Exercise Demonstration The Barbell Row is a strength training exercise where you hinge at the hips with a barbell, pulling it from the ground toward your lower chest or upper abdomen while maintaining a neutral spine. Its primary purpose is to build upper back thickness and pulling power, targeting the shoulders as the primary muscles and the back (including lats, rhomboids, and traps) as secondary movers. Ideal for athletes, powerlifters, and general strength enthusiasts seeking improved posture and posterior chain development, it requires only a barbell and plates. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-row/video.1770156973618.mp4 2025-12-27T17:48:33.631Z yes no 6 https://styrki.com/exercise-library/seated-barbell-overhead-press https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/seated-barbell-overhead-press/thumbnail.1771838611707.jpg Barbell Seated Overhead Press - Exercise Demonstration The Seated Barbell Overhead Press is a strength exercise where you sit on a bench with back support, grip a barbell at shoulder width, and press it overhead from a racked position until arms are fully extended before lowering it controlled. Its primary purpose is to build shoulder power and upper body pressing strength. It mainly targets the deltoids with secondary emphasis on triceps and upper chest, benefiting athletes, bodybuilders, and anyone seeking improved overhead stability using just a barbell and bench. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/seated-barbell-overhead-press/video.1771838606787.mp4 2025-12-31T23:29:32.347Z yes no 6 https://styrki.com/exercise-library/barbell-skull-crushers https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-skull-crushers/thumbnail.1772439981895.jpg Barbell Skull Crushers - Exercise Demonstration Barbell skull crushers are a strength exercise performed lying on a bench, where you lower a barbell from above your forehead toward your skull before extending your arms to press it back up. The primary purpose is to isolate and build the triceps brachii for greater arm size and pressing strength. Main muscles worked include the triceps, with equipment requiring just a barbell; it's ideal for intermediate lifters aiming to enhance upper-body pushing power. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-skull-crushers/video.1772439977913.mp4 2025-12-22T08:05:44.046Z yes no 6 https://styrki.com/exercise-library/barbell-squat https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-squat/thumbnail.1772751013905.jpg Barbell Squat - Exercise Demonstration The barbell squat is a foundational strength exercise where a barbell is placed across the upper back and the lifter lowers their hips by bending the knees until thighs are parallel to the ground before driving back up. Its primary purpose is to build lower body power, enhance overall strength, and improve functional movement patterns. It mainly targets the quads, glutes, and back, with secondary engagement of calves, abs, adductors, upper trapezius, and lats, benefiting athletes, powerlifters, and anyone seeking balanced leg development using just a barbell. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-squat/video.1772751008034.mp4 2025-12-22T08:05:44.046Z yes no 6 https://styrki.com/exercise-library/barbell-stiff-legged-deadlift https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-stiff-legged-deadlift/thumbnail.1769954990904.jpg Barbell Stiff-Legged Deadlift - Exercise Demonstration The Barbell Stiff-Legged Deadlift is a strength exercise where you hinge at the hips with slightly bent knees to lower a barbell toward the floor and return to standing, emphasizing a straight back and controlled motion. Its primary purpose is to build posterior chain power and improve hip hinge mechanics for better athletic performance and injury prevention. It mainly targets the glutes, hamstrings (posterior thighs), and lower back, making it ideal for intermediate lifters seeking to strengthen their backside without heavy spinal loading. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-stiff-legged-deadlift/video.1769954985035.mp4 2026-01-14T11:19:50.401Z yes no 6 https://styrki.com/exercise-library/sumo-deadlift https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/sumo-deadlift/thumbnail.1771921002472.jpg Barbell Sumo Deadlift - Exercise Demonstration The Sumo Deadlift is a bodyweight strength exercise performed with a wide stance and toes pointed outward, involving a hip hinge to lower your torso while keeping your back straight, then driving through the heels to stand tall. Its primary purpose is to build posterior chain power and improve hip mobility. It mainly targets the glutes and back, benefiting beginners, athletes seeking squat variations, or anyone enhancing lower body strength without equipment. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/sumo-deadlift/video.1771920996739.mp4 2025-12-31T23:29:32.347Z yes no 6 https://styrki.com/exercise-library/barbell-t-bar-row https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-t-bar-row/thumbnail.1772873367665.jpg Barbell T-Bar Row - Exercise Demonstration The Barbell T-Bar Row is a strength training exercise performed by loading a barbell into a landmine attachment or corner and rowing the weighted end toward the torso from a hinged position, primarily building upper back thickness and pulling power. It targets the lats, rhomboids, traps, rear delts, and shoulders while enhancing posture and grip strength. Ideal for intermediate to advanced lifters seeking hypertrophy or strength in the posterior chain, it requires just a barbell and optional landmine setup. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-t-bar-row/video.1772873363346.mp4 2025-12-31T23:29:32.347Z yes no 6 https://styrki.com/exercise-library/barbell-upright-row https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-upright-row/thumbnail.1769857906649.jpg Barbell Upright Row - Exercise Demonstration The Barbell Upright Row is a strength exercise where you grip a barbell with a close overhand grip, pull it upward along your torso toward your chin while leading with your elbows, then lower it controllably. Its primary purpose is to build upper body strength and enhance shoulder width by targeting the deltoids, especially the lateral heads, along with the trapezius and upper back muscles. Ideal for intermediate lifters aiming to improve aesthetics and pressing power, it requires just a barbell and plates. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-upright-row/video.1769857900662.mp4 2025-12-27T17:48:33.631Z yes no 6 https://styrki.com/exercise-library/barbell-walking-lunges https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-walking-lunges/thumbnail.1769858113216.jpg Barbell Walking Lunges - Exercise Demonstration Barbell Walking Lunges are a unilateral strength exercise where you hold a barbell across your upper back and take alternating forward lunging steps, lowering until your rear knee nearly touches the ground before driving forward. The primary purpose is to build lower body power, stability, and balance while mimicking dynamic movement patterns. It primarily targets the quads, with secondary emphasis on glutes and posterior thighs (hamstrings), making it ideal for athletes, strength trainees, and anyone seeking to correct muscle imbalances using just a barbell. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/barbell-walking-lunges/video.1769858106612.mp4 2025-12-27T17:48:33.631Z yes no 6 https://styrki.com/exercise-library/bench-dip https://styrki.com/og/styrki-og.png Bench Dip - Exercise Demonstration The bench dip is a bodyweight strength exercise where you position your hands on the edge of a bench or sturdy surface behind you, feet forward on the floor or elevated, and lower your body by bending your elbows until your upper arms are parallel to the ground before pressing back up. Its primary purpose is to build triceps strength and size while also engaging the shoulders and chest as stabilizers. Ideal for beginners to intermediates seeking an accessible upper-body push movement without equipment, it enhances pressing power for sports and daily activities. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/bench-dip/video.1772707905205.mp4 2025-12-27T17:50:19.087Z yes no 6 https://styrki.com/exercise-library/bird-dog https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/bird-dog/thumbnail.1770299396722.jpg Bird Dog - Exercise Demonstration The Bird Dog is a bodyweight exercise performed on all fours, where you extend one arm forward and the opposite leg backward to form a straight line, alternating sides to enhance core stability and balance. Its primary purpose is to strengthen the posterior chain while improving spinal alignment and proprioception. It mainly targets the glutes, with secondary engagement of the back muscles, making it ideal for beginners, rehab patients, or anyone building foundational strength and injury resilience. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/bird-dog/video.1770299392930.mp4 2025-12-27T17:50:19.087Z yes no 6 https://styrki.com/exercise-library/lat-pulldown https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/lat-pulldown/thumbnail.1770188322726.jpg Bodyweight Lat Pulldown - Exercise Demonstration The Bodyweight Lat Pulldown is a calisthenics exercise that mimics the lat pulldown machine by using your body weight and a sturdy overhead bar or door anchor to pull your body upward, targeting the latissimus dorsi for back strength and width. It primarily works the back muscles including lats, rhomboids, and traps, with secondary engagement of biceps and core for stability. Ideal for home workouts without equipment beyond a pull-up bar, it benefits beginners to intermediate trainees building upper body pulling power and posture. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/lat-pulldown/video.1770188315128.mp4 2025-12-22T08:05:44.046Z yes no 6 https://styrki.com/exercise-library/bodyweight-leg-curl https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/bodyweight-leg-curl/thumbnail.1771933005329.jpg Bodyweight Leg Curl - Exercise Demonstration The Bodyweight Leg Curl is a strength exercise performed lying face down, where you bend your knees to curl your heels toward your glutes using only your body weight, then slowly lower them. Its primary purpose is to build strength and improve control in the posterior thighs, particularly the hamstrings. This no-equipment movement benefits beginners, home trainers, and athletes seeking to enhance lower-body posterior chain power and knee stability. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/bodyweight-leg-curl/video.1771932998811.mp4 2025-12-27T17:50:19.087Z yes no 6 https://styrki.com/exercise-library/box-jump https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/box-jump/thumbnail.1770032076572.jpg Box Jump - Exercise Demonstration The box jump is a plyometric bodyweight exercise where you explosively jump onto a sturdy box or platform from a squat position, then step down to repeat. Its primary purpose is to build lower-body power, explosive strength, and athletic performance for sports requiring quick bursts like basketball or sprinting. It mainly targets the quads, with secondary engagement of the glutes, hamstrings, and hip flexors, benefiting athletes, beginners advancing to plyometrics, and those improving vertical leap and coordination. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/box-jump/video.1769955272254.mp4 2025-12-27T17:50:19.087Z yes no 6 https://styrki.com/exercise-library/bulgarian-split-squats https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/bulgarian-split-squats/thumbnail.1770246544178.jpg Bulgarian Split Squats - Exercise Demonstration Bulgarian Split Squats are a unilateral bodyweight exercise where one foot is elevated behind you on a bench or step, and you lower into a deep lunge by bending the front knee, emphasizing a stretch at the bottom. The primary purpose is to build quad strength, improve single-leg stability, and correct muscle imbalances while enhancing hip mobility. Primarily targeting the quads with secondary work on glutes, hamstrings, and calves, it's ideal for athletes, runners, or anyone seeking lower-body power without equipment. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/bulgarian-split-squats/video.1770246538663.mp4 2025-12-22T13:56:23.845Z yes no 6 https://styrki.com/exercise-library/burpees https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/9ce564b4-ee02-474d-883f-47182d838ef9/thumbnail.1769858261148.jpg Burpees - Exercise Demonstration Burpees are a dynamic bodyweight exercise that combines a squat thrust, push-up, and explosive jump into one fluid movement, primarily building full-body strength, endurance, and cardiovascular fitness while targeting the abs, chest, shoulders, quads, and glutes. No equipment is needed beyond your body weight, making it ideal for home or travel workouts. Athletes, beginners seeking conditioning, and anyone aiming for metabolic boosts benefit most from its high-intensity, calorie-torching nature. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/9ce564b4-ee02-474d-883f-47182d838ef9/video.mp4?t=1769731360058 2025-12-22T13:56:23.845Z yes no https://styrki.com/exercise-library/butterfly-pose https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/butterfly-pose/thumbnail.1770299867547.jpg Butterfly Pose - Exercise Demonstration The Butterfly Pose, also known as Baddha Konasana, is a bodyweight yoga stretch where you sit with the soles of your feet together, knees bent outward, and gently press your knees toward the floor using your hands or elbows. Its primary purpose is to improve flexibility and open the hips while targeting the posterior thighs (hamstrings), inner thighs, and groin muscles. This restorative stretch benefits athletes, desk workers, or anyone with tight hips from prolonged sitting, promoting better mobility and reducing injury risk. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/butterfly-pose/video.1770299862249.mp4 2025-12-27T17:50:19.087Z yes no 6 https://styrki.com/exercise-library/cable-close-grip-seated-row https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/cable-close-grip-seated-row/thumbnail.1772707027843.jpg Cable Close Grip Seated Row - Exercise Demonstration The Cable Close Grip Seated Row is a strength exercise performed on a cable machine where you sit with knees slightly bent, grasp a close-grip handle, and pull it toward your mid-torso while keeping elbows tucked. Its primary purpose is to build shoulder strength and stability through a controlled rowing motion that emphasizes the rear deltoids and traps. It secondarily targets the back muscles like lats and rhomboids, benefiting athletes, bodybuilders, and anyone improving upper body pulling power and posture. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/cable-close-grip-seated-row/video.1772707002618.mp4 2025-12-27T17:50:19.087Z yes no 6 https://styrki.com/exercise-library/cable-crunch https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/cable-crunch/thumbnail.1771933252000.jpg Cable Crunch - Exercise Demonstration The cable crunch is a strength exercise performed on a cable machine where you kneel facing away from the stack, grasp the rope attachment, and crunch your torso downward by contracting your abs while keeping your hips stationary. Its primary purpose is to build rectus abdominis strength and hypertrophy through loaded spinal flexion. It primarily targets the abdominal muscles, benefiting athletes, bodybuilders, and anyone seeking defined core strength beyond bodyweight crunches, with the cable providing constant tension. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/cable-crunch/video.1771933245192.mp4 2025-12-27T17:50:19.087Z yes no 6 https://styrki.com/exercise-library/cable-face-pulls https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/cable-face-pulls/thumbnail.1770204512074.jpg Cable Face Pulls - Exercise Demonstration Cable Face Pulls are a strength exercise performed on a cable machine with a rope attachment, where you pull the rope toward your face at eye level while squeezing your shoulder blades together and externally rotating your shoulders. The primary purpose is to strengthen the rear deltoids, upper back, and rotator cuff muscles, improving shoulder stability, posture, and scapular retraction. This exercise benefits athletes, weightlifters, and anyone prone to shoulder imbalances or poor upper body posture by enhancing joint health and injury prevention. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/cable-face-pulls/video.1770204505089.mp4 2025-12-22T08:05:44.046Z yes no 6 https://styrki.com/exercise-library/cable-glute-kickback https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/cable-glute-kickback/thumbnail.1769858338825.jpg Cable Glute Kickback - Exercise Demonstration The Cable Glute Kickback is a strength exercise performed on a cable machine with an ankle attachment, where you kick one leg straight back while maintaining a stable hip hinge to isolate and activate the glutes. Its primary purpose is to build glute strength, improve hip extension power, and enhance posterior chain stability. It mainly targets the gluteus maximus, with secondary engagement of the hamstrings and core, making it ideal for athletes, bodybuilders, or anyone seeking to develop a stronger, more sculpted backside. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/cable-glute-kickback/video.1769858332884.mp4 2025-12-27T17:50:19.087Z yes no 6 https://styrki.com/exercise-library/cable-lateral-raise https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/cable-lateral-raise/thumbnail.1771934056499.jpg Cable Lateral Raise - Exercise Demonstration The Cable Lateral Raise is a strength exercise performed on a cable machine, where you stand sideways to a low pulley and raise the handle outward to shoulder height with a slight elbow bend, isolating the lateral deltoids through constant cable tension. Its primary purpose is to build shoulder width and strength by targeting the medial deltoids, with secondary engagement of the trapezius and supraspinatus. It's ideal for bodybuilders, athletes seeking balanced deltoid development, and anyone addressing shoulder imbalances, requiring just a cable machine with an ankle strap or handle. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/cable-lateral-raise/video.1771934051441.mp4 2025-12-27T17:50:19.087Z yes no 6 https://styrki.com/exercise-library/overhead-cable-triceps-extension https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/overhead-cable-triceps-extension/thumbnail.1771925371834.jpg Cable Overhead Triceps Extension - Exercise Demonstration The Overhead Cable Triceps Extension is a strength exercise performed using a cable machine, where you grasp a rope or bar attachment overhead and extend your arms fully while keeping elbows fixed, isolating the triceps through a long range of motion. Its primary purpose is to build triceps size and strength, particularly targeting the long head for improved arm development and overhead pressing power. Ideal for intermediate to advanced lifters seeking hypertrophy or targeted triceps work, it requires a cable station with adjustable pulley. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/overhead-cable-triceps-extension/video.1771925365902.mp4 2025-12-31T23:29:32.347Z yes no 6 https://styrki.com/exercise-library/seated-cable-row https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/seated-cable-row/thumbnail.1771843773124.jpg Cable Seated Row - Exercise Demonstration The Cable Seated Row is a strength exercise performed on a cable machine where you sit with feet braced, grasp the handle, and pull it toward your torso while keeping your back straight and squeezing your shoulder blades. Its primary purpose is to build upper and mid-back strength, improve posture, and enhance pulling power for compound lifts. It mainly targets the latissimus dorsi, rhomboids, trapezius, and rear deltoids, benefiting athletes, bodybuilders, and anyone aiming to develop a stronger, more balanced back. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/seated-cable-row/video.1771843768961.mp4 2025-12-22T08:05:44.046Z yes no 6 https://styrki.com/exercise-library/tricep-pushdown-with-rope https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/tricep-pushdown-with-rope/thumbnail.1770138979473.jpg Cable Tricep Pushdown With Rope - Exercise Demonstration The Cable Tricep Pushdown with Rope is a strength exercise performed on a cable machine using a rope attachment, where you grip the ends and push them downward while keeping elbows tucked to fully extend the arms. Its primary purpose is to isolate and strengthen the triceps brachii, enhancing arm size, pressing power, and elbow extension. Bodybuilders, athletes, and those seeking tricep hypertrophy benefit most, as it allows constant cable tension for effective muscle activation. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/tricep-pushdown-with-rope/video.1770138969572.mp4 2025-12-31T23:29:32.347Z yes no 6 https://styrki.com/exercise-library/tricep-pushdown https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/tricep-pushdown/thumbnail.1771932407102.jpg Cable Triceps Pushdown - Exercise Demonstration The Cable Tricep Pushdown is a strength exercise performed on a cable machine where you grip a straight bar or rope attachment and push it downward from shoulder height with straight elbows, fully extending your arms. Its primary purpose is to isolate and strengthen the triceps brachii, enhancing arm size, pressing power, and elbow extension. It benefits athletes, bodybuilders, and general fitness enthusiasts seeking targeted tricep development with minimal joint stress. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/tricep-pushdown/video.1771932400482.mp4 2025-12-22T08:05:44.046Z yes no 6 https://styrki.com/exercise-library/cat-cow https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/cat-cow/thumbnail.1770300137263.jpg Cat/Cow - Exercise Demonstration The Cat/Cow is a gentle bodyweight stretch performed on all fours, involving alternating arching of the back upward (Cat) and dipping it downward (Cow) with synchronized breathing to promote spinal mobility and flexibility. Its primary purpose is to release tension in the spine, improve posture, and enhance core awareness as a warm-up or recovery movement. It mainly targets the abs while secondarily engaging the back muscles, benefiting beginners, those with desk jobs, or anyone seeking better thoracic mobility. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/cat-cow/video.1770300132986.mp4 2025-12-27T17:50:19.087Z yes no 6 https://styrki.com/exercise-library/chair-squats https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/chair-squats/thumbnail.1770503397973.webp Chair Squats - Exercise Demonstration Chair Squats are a bodyweight exercise where you stand in front of a chair, lower your hips as if sitting down without fully contacting the seat, then drive back up to standing, primarily building lower body strength and improving squat mechanics for beginners. They target the quads as the main muscles, with secondary engagement of the glutes and posterior thighs (hamstrings). Ideal for novices, seniors, or those rehabbing injuries, this accessible move requires only a sturdy chair and enhances mobility and balance with minimal equipment. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/chair-squats/video.1770503392640.mp4 2025-12-27T17:50:19.087Z yes no 6 https://styrki.com/exercise-library/chin-up https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/chin-up/thumbnail.1770492102583.webp Chin-Up - Exercise Demonstration The chin-up is a bodyweight strength exercise where you hang from a pull-up bar with an underhand grip and pull your body upward until your chin clears the bar, emphasizing controlled negatives on the descent. Its primary purpose is to build upper body pulling strength and muscle mass. It mainly targets the latissimus dorsi and other back muscles, along with biceps and core, making it ideal for athletes, climbers, and anyone seeking functional upper body power without equipment beyond a bar. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/chin-up/video.1770492097700.mp4 2025-12-27T17:50:19.087Z yes no 6 https://styrki.com/exercise-library/clean-and-jerk https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/clean-and-jerk/thumbnail.1769792120832.jpg Clean and Jerk - Exercise Demonstration The Clean and Jerk is a dynamic Olympic weightlifting movement that involves explosively lifting a barbell from the floor to the shoulders (clean) and then jerking it overhead to full lockout, building full-body power and strength. It primarily targets the quads while engaging secondary muscles like the glutes, posterior thighs, shoulders, and back. Ideal for athletes seeking explosive athleticism, it requires a barbell and benefits intermediate to advanced trainees focused on strength development. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/clean-and-jerk/video.1769792090023.mp4 2025-12-27T17:50:19.087Z yes no 9 https://styrki.com/exercise-library/crunches https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/crunches/thumbnail.1771844811126.jpg Crunches - Exercise Demonstration Curl torso toward knees https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/crunches/video.1771844806012.mp4 2025-12-22T08:05:44.046Z yes no 6 https://styrki.com/exercise-library/cycling https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/cycling/thumbnail.1770292772601.jpg Cycling - Exercise Demonstration Cycling is a rhythmic pedaling exercise performed on a stationary bike or outdoor bicycle, primarily aimed at building cardiovascular endurance and lower-body strength through sustained resistance efforts. It mainly targets the quadriceps while engaging secondary muscles like the glutes, hamstrings, lower legs, and hip flexors. Ideal for athletes seeking endurance, fat loss, or leg power, it requires only a cardio bike and suits beginners to advanced trainees for scalable intensity workouts. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/cycling/video.1770292767204.mp4 2025-12-27T17:50:19.087Z yes no 6 https://styrki.com/exercise-library/dips https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/dips/thumbnail.1770187951074.jpg Dips - Exercise Demonstration Dips are a bodyweight strength exercise performed by suspending yourself between parallel bars or rings and lowering your body by bending your elbows until your shoulders are below them, then pressing back up. The primary purpose is to build upper body pushing power, with main muscles worked including the chest, triceps, and shoulders. Ideal for athletes and strength trainees seeking functional upper body development, no equipment beyond bars is required. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/dips/video.1770187945769.mp4 2025-12-22T13:56:23.845Z yes no 6 https://styrki.com/exercise-library/downward-dog https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/downward-dog/thumbnail.1770207352116.jpg Downward Facing Dog - Exercise Demonstration Downward Facing Dog is a foundational yoga pose performed as a bodyweight exercise, forming an inverted V shape with hands and feet on the ground, hips lifted high, and head relaxed between the arms. Its primary purpose is to stretch and lengthen the posterior thighs (hamstrings) while improving flexibility, shoulder mobility, and overall body alignment. It benefits yogis, athletes seeking recovery, and anyone aiming to counteract sedentary tightness in the lower legs, back, and calves, with no equipment needed beyond a mat. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/downward-dog/video.1770207347112.mp4 2025-12-27T17:50:19.087Z yes no 6 https://styrki.com/exercise-library/dumbbell-arnold-press https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/7e679042-6793-45e8-9737-c44b0bd6dba9/thumbnail.1769859876173.jpg Dumbbell Arnold Press - Exercise Demonstration The Arnold Press is a dynamic shoulder strength exercise that involves pressing dumbbells overhead while rotating the palms from facing the body to facing forward, mimicking a full range of motion pioneered by Arnold Schwarzenegger. It primarily targets the deltoids, with secondary emphasis on the triceps and upper trapezius, enhancing shoulder size, stability, and rotational power. Ideal for intermediate to advanced lifters seeking balanced deltoid development, it requires a pair of dumbbells and suits those building upper body strength. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/7e679042-6793-45e8-9737-c44b0bd6dba9/video.1769859871644.mp4 2025-12-22T08:05:44.046Z yes no 6 https://styrki.com/exercise-library/dumbbell-chest-press https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/dumbbell-chest-press/thumbnail.1770245776049.jpg Dumbbell Chest Press - Exercise Demonstration The Dumbbell Chest Press is a fundamental strength exercise performed lying on a bench, pressing dumbbells upward from chest level to full arm extension, primarily targeting the chest muscles for building upper body pressing power and hypertrophy. It also engages secondary muscles like the shoulders and triceps for stabilization and support. Ideal for intermediate lifters seeking balanced chest development with adjustable resistance using dumbbells, it enhances overall pushing strength and shoulder stability. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/dumbbell-chest-press/video.1770245771464.mp4 2025-12-27T17:50:19.087Z yes no 6 https://styrki.com/exercise-library/dumbbell-curl https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/dumbbell-curl/thumbnail.1769900989887.jpg Dumbbell Curl - Exercise Demonstration The Dumbbell Curl is a fundamental strength exercise that involves curling dumbbells upward from a standing or seated position by flexing the elbows, targeting the biceps brachii as the primary muscle group while also engaging the forearms and brachialis. Its main purpose is to build biceps size, strength, and endurance for improved arm aesthetics and functional pulling power. Ideal for beginners to advanced lifters seeking isolated upper arm development, it requires only a pair of dumbbells and emphasizes controlled form to maximize hypertrophy and minimize elbow strain. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/dumbbell-curl/video.1769900983915.mp4 2025-12-27T17:50:19.087Z yes no 6 https://styrki.com/exercise-library/farmer-s-walk https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/farmer-s-walk/thumbnail.1771844386404.jpg Dumbbell Farmer's Walk - Exercise Demonstration The Farmer's Walk is a dynamic carrying exercise where you grip heavy dumbbells in each hand and walk a set distance or time while maintaining an upright posture and braced core. Its primary purpose is to build grip strength and forearm endurance alongside full-body conditioning and cardio benefits through sustained loaded movement. It primarily targets the forearms, with secondary engagement of the traps, core, glutes, and legs, making it ideal for athletes, strongman trainees, and anyone seeking functional carryover to real-world tasks. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/farmer-s-walk/video.1771844381282.mp4 2025-12-25T00:26:14.076Z yes no 6 https://styrki.com/exercise-library/dumbbell-goblet-squat https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/dumbbell-goblet-squat/thumbnail.1771926394234.jpg Dumbbell Goblet Squat - Exercise Demonstration The Dumbbell Goblet Squat is a strength exercise where you hold a single dumbbell vertically at chest height with both hands and perform a squat by lowering your hips until thighs are parallel to the ground before driving back up. Its primary purpose is to build lower body strength and power while enhancing squat depth and core stability. It mainly targets the quads, with secondary engagement of the glutes and posterior thighs (hamstrings), making it ideal for beginners, athletes, or anyone improving squat form with minimal equipment. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/dumbbell-goblet-squat/video.1771926388169.mp4 2025-12-27T17:50:19.087Z yes no 6 https://styrki.com/exercise-library/dumbbell-hammer-curl https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/dumbbell-hammer-curl/thumbnail.1771669048486.jpg Dumbbell Hammer Curl - Exercise Demonstration The Dumbbell Hammer Curl is a strength exercise performed standing with dumbbells at your sides, palms facing inward, curling the weights toward your shoulders while keeping elbows tucked. Its primary purpose is to build biceps strength and size with a neutral grip that also engages the brachialis and forearms for improved arm thickness and grip power. Ideal for weightlifters and athletes seeking balanced upper arm development, it requires only a pair of dumbbells. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/dumbbell-hammer-curl/video.1771669041760.mp4 2025-12-22T08:05:44.046Z yes no 6 https://styrki.com/exercise-library/incline-dumbbell-press https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/incline-dumbbell-press/thumbnail.1771933626345.jpg Dumbbell Incline Press - Exercise Demonstration The Dumbbell Incline Press is a strength training exercise performed on an incline bench, where you press dumbbells upward from chest level to target the upper chest and build pressing power. It primarily works the chest and shoulders, with secondary engagement of the triceps and upper back stabilizers. Ideal for athletes, bodybuilders, or anyone seeking balanced chest development and improved shoulder strength, it requires only dumbbells and an adjustable incline bench. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/incline-dumbbell-press/video.1771933619560.mp4 2025-12-25T22:25:35.878Z yes no 6 https://styrki.com/exercise-library/dumbbell-lateral-raises https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/61e00fef-b546-400a-a64d-58d4f4558368/thumbnail.1769761743739.jpg Dumbbell Lateral Raises - Exercise Demonstration Lateral raises are a strength exercise performed by raising dumbbells out to the sides from a standing position with slightly bent elbows, targeting the medial deltoids of the shoulders to build width and improve shoulder stability. They primarily work the lateral deltoid heads, with secondary engagement of the trapezius and supraspinatus. Ideal for athletes, bodybuilders, or anyone seeking balanced shoulder development, this isolation movement requires only a pair of dumbbells and helps enhance upper body aesthetics and pressing strength. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/61e00fef-b546-400a-a64d-58d4f4558368/video.mp4?t=1769730239223 2025-12-22T08:05:44.046Z yes no https://styrki.com/exercise-library/dumbbell-lunge https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/dumbbell-lunge/thumbnail.1771933389895.jpg Dumbbell Lunge - Exercise Demonstration The Dumbbell Lunge is a unilateral strength exercise where you hold dumbbells at your sides and step forward into a lunge, lowering until both knees are bent at 90 degrees before pushing back to start. Its primary purpose is to build lower body power, stability, and balance by challenging each leg independently. It mainly targets the quads, with secondary work on the glutes and posterior thighs (hamstrings), making it ideal for athletes, runners, or anyone addressing muscle imbalances using just a pair of dumbbells. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/dumbbell-lunge/video.1771933383877.mp4 2025-12-27T17:50:19.087Z yes no 6 https://styrki.com/exercise-library/dumbbell-lying-triceps-extension https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/dumbbell-lying-triceps-extension/thumbnail.1771670112832.jpg Dumbbell Lying Triceps Extension - Exercise Demonstration The Dumbbell Lying Triceps Extension is a strength exercise performed lying on a bench, where you hold dumbbells above your chest with arms extended and lower them toward your forehead by bending your elbows before extending back up. Its primary purpose is to isolate and build the triceps brachii for greater arm strength and size. It benefits athletes, bodybuilders, and anyone seeking upper-body pushing power, requiring only dumbbells and a flat bench. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/dumbbell-lying-triceps-extension/video.1771670098265.mp4 2025-12-27T17:50:19.087Z yes no 6 https://styrki.com/exercise-library/dumbbell-romanian-deadlift https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/dumbbell-romanian-deadlift/thumbnail.1771840781043.jpg Dumbbell Romanian Deadlift - Exercise Demonstration The Dumbbell Romanian Deadlift is a hip-hinge strength exercise that targets the posterior chain by lowering dumbbells toward the ground while maintaining a flat back and pushing hips back. Its primary purpose is to build glute strength and power, with secondary emphasis on the posterior thighs (hamstrings) and back muscles. Ideal for athletes, lifters, or anyone seeking improved posterior chain development, it requires only a pair of dumbbells and suits intermediate trainees focusing on hip extension and stability. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/dumbbell-romanian-deadlift/video.1771840776490.mp4 2025-12-27T17:50:19.087Z yes no 6 https://styrki.com/exercise-library/seated-dumbbell-shoulder-press https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/seated-dumbbell-shoulder-press/thumbnail.1771926883376.jpg Dumbbell Seated Shoulder Press - Exercise Demonstration The Seated Dumbbell Shoulder Press is a strength exercise where you sit on a bench with back support, holding dumbbells at shoulder height, and press them overhead until arms are fully extended before lowering back down. Its primary purpose is to build shoulder strength and muscle size while improving overhead pressing power. It mainly targets the deltoids with secondary work on triceps and upper chest, requiring only dumbbells and a seated bench, making it ideal for intermediate lifters seeking balanced shoulder development and those rehabbing with controlled posture. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/seated-dumbbell-shoulder-press/video.1771926877976.mp4 2025-12-25T22:25:35.878Z yes no 6 https://styrki.com/exercise-library/dumbbell-shoulder-press https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/dumbbell-shoulder-press/thumbnail.1769902502808.jpg Dumbbell Shoulder Press - Exercise Demonstration The Dumbbell Shoulder Press is a strength exercise where you sit or stand holding dumbbells at shoulder height and press them overhead until arms are fully extended, then lower them back down. Its primary purpose is to build upper body pressing power and shoulder size. It mainly targets the deltoids while engaging the triceps and upper chest, requiring only a pair of dumbbells, and benefits athletes, bodybuilders, or anyone seeking balanced shoulder development and improved overhead strength. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/dumbbell-shoulder-press/video.1769902497621.mp4 2025-12-27T17:50:19.087Z yes no 6 https://styrki.com/exercise-library/ez-curl https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/ez-curl/thumbnail.1770226108135.jpg EZ Curl - Exercise Demonstration The EZ Curl is a strength exercise performed with an EZ curl barbell, where you grip the angled bar at shoulder width and curl it upward to target the biceps through elbow flexion. Its primary purpose is to build biceps size and strength while reducing wrist strain compared to straight barbells. Biceps brachii are the main muscles worked, benefiting weightlifters, bodybuilders, and anyone seeking arm hypertrophy or improved pulling power. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/ez-curl/video.1770226094860.mp4 2025-12-27T17:50:19.087Z yes no 6 https://styrki.com/exercise-library/farmers-walk https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/farmers-walk/thumbnail.1771844562153.jpg Farmers Walk - Exercise Demonstration The Farmer's Walk is a dynamic strength exercise where you grip and carry heavy weights, such as kettlebells, dumbbells, or farmer's walk handles, for distance or time while walking with an upright posture. Its primary purpose is to build full-body strength, grip endurance, and core stability, with main muscles worked being the abs for bracing and anti-rotation, and secondary involvement of glutes, forearms, and back. Strongman athletes, powerlifters, and functional fitness enthusiasts benefit most from its carryover to real-world lifting and athletic performance, requiring only heavy implement equipment. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/farmers-walk/video.1771844557040.mp4 2025-12-27T17:50:19.087Z yes no 6 https://styrki.com/exercise-library/flywheel-chest-press https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/flywheel-chest-press/thumbnail.1770277791804.jpg Flywheel Chest Press - Exercise Demonstration The Flywheel Chest Press is a dynamic strength exercise performed on a flywheel training device, where you push handles forward from a chest press position against the device's inertial resistance, emphasizing the eccentric phase for enhanced muscle activation. It primarily targets the chest (pectoralis major) while secondarily engaging the shoulders (deltoids) and triceps. Ideal for athletes and advanced lifters seeking variable resistance to build explosive power and hypertrophy, it requires only a flywheel unit. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/flywheel-chest-press/video.1770277786152.mp4 2025-12-27T17:50:19.087Z yes no 6 https://styrki.com/exercise-library/front-splits https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/front-splits/thumbnail.1770207113932.jpg Front Splits - Exercise Demonstration Front Splits is a deep static stretch where you lower your body into a full split position with one leg extended forward and the other backward, aiming to maximize hip and leg flexibility. Its primary purpose is to elongate the quadriceps while secondarily targeting the posterior thighs (hamstrings) and hip flexors, improving overall lower body mobility and range of motion. This bodyweight exercise benefits gymnasts, martial artists, dancers, and athletes seeking enhanced flexibility for dynamic movements or injury prevention. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/front-splits/video.1770207108351.mp4 2025-12-27T17:50:19.087Z yes no 6 https://styrki.com/exercise-library/glute-bridge https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/glute-bridge/thumbnail.1770032317006.jpg Glute Bridge - Exercise Demonstration The Glute Bridge is a bodyweight strength exercise where you lie on your back with knees bent and feet flat, then lift your hips toward the ceiling by squeezing your glutes, holding briefly before lowering. Its primary purpose is to build glute strength, improve hip extension, and enhance posterior chain stability. It mainly targets the glutes, with secondary engagement of hamstrings, core, and lower back, making it ideal for beginners, rehab patients, or anyone seeking better posture and athletic power without equipment. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/glute-bridge/video.1770032311064.mp4 2025-12-27T17:50:19.087Z yes no 6 https://styrki.com/exercise-library/hip-thrust https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/hip-thrust/thumbnail.1771843442599.jpg Hip Thrust - Exercise Demonstration The hip thrust is a bodyweight strength exercise where you sit on the ground with your upper back against a bench or elevated surface, knees bent, and feet flat, then drive your hips upward by squeezing your glutes until your body forms a straight line from knees to shoulders. Its primary purpose is to build glute strength and power for better hip extension. It mainly targets the glutes, with secondary engagement of the hamstrings and core, making it ideal for beginners, athletes improving lower-body explosiveness, or anyone seeking glute activation without equipment. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/hip-thrust/video.1771843437890.mp4 2025-12-31T23:29:32.347Z yes no 6 https://styrki.com/exercise-library/jump-rope https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/jump-rope/thumbnail.1770246961436.jpg Jump Rope - Exercise Demonstration Jump rope is a classic cardio exercise where you continuously jump over a rotating rope held by your hands, enhancing cardiovascular endurance, coordination, and agility. It primarily targets the forearms for grip and wrist action, and the lower legs including calves for explosive jumps and stability. Ideal for athletes, beginners seeking fat loss, or anyone improving footwork, it requires only a jump rope and minimal space. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/jump-rope/video.1770246953539.mp4 2025-12-31T23:29:32.347Z yes no 6 https://styrki.com/exercise-library/jumping-jacks https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/jumping-jacks/thumbnail.1770299219259.jpg Jumping Jacks - Exercise Demonstration Jumping Jacks is a classic bodyweight cardio exercise that involves jumping your feet out wide while raising your arms overhead, then returning to the starting position in a rhythmic motion. Its primary purpose is to elevate heart rate, improve cardiovascular endurance, and enhance coordination. It mainly works the quads, glutes, posterior thighs, lower legs, and shoulders, making it ideal for beginners, athletes in conditioning phases, or anyone seeking a quick, equipment-free full-body warm-up. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/jumping-jacks/video.1770299214361.mp4 2025-12-31T23:29:32.347Z yes no 6 https://styrki.com/exercise-library/kettlebell-swing https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/kettlebell-swing/thumbnail.1770228043834.jpg Kettlebell Swing - Exercise Demonstration The kettlebell swing is a dynamic hip hinge exercise that involves explosively swinging a kettlebell from between the legs to chest height using momentum from the hips. Its primary purpose is to build posterior chain power, enhance cardiovascular endurance, and improve explosive strength. It mainly targets the glutes and back, with secondary engagement of the hamstrings, core, and shoulders, making it ideal for athletes, fitness enthusiasts seeking fat loss, and those aiming to boost functional power using just a kettlebell. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/kettlebell-swing/video.1770228036624.mp4 2025-12-31T23:29:32.347Z yes no 6 https://styrki.com/exercise-library/leg-extension https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/leg-extension/thumbnail.1770227946239.jpg Leg Extension - Exercise Demonstration The leg extension is a bodyweight strength exercise where you sit or lie with knees bent, then straighten your legs against gravity to isolate the quadriceps. Its primary purpose is to build quad strength, improve knee extension power, and enhance lower-body definition without equipment. Beginners, rehab patients, and those seeking quad-focused isolation benefit most, as it minimizes involvement from other muscle groups. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/leg-extension/video.1770227940757.mp4 2025-12-22T08:05:44.046Z yes no 6 https://styrki.com/exercise-library/machine-back-extension https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/machine-back-extension/thumbnail.1770138867347.jpg Machine Back Extension - Exercise Demonstration The Machine Back Extension is a strength exercise performed on a dedicated machine where you sit or kneel and hinge at the hips to extend your torso backward against resistance. Its primary purpose is to build posterior chain power, targeting the glutes as the main muscles worked while secondarily engaging the lower back. It's ideal for beginners to advanced lifters seeking safe, controlled glute and back development without free weights. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/machine-back-extension/video.1770138860849.mp4 2025-12-27T17:48:33.631Z yes no 6 https://styrki.com/exercise-library/machine-calf-raises https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/machine-calf-raises/thumbnail.1771924359860.jpg Machine Calf Raises - Exercise Demonstration Machine Calf Raises is a strength exercise performed on a dedicated calf raise machine, where you position your shoulders or back against the pad, place the balls of your feet on the platform, and raise your heels by contracting your calves against resistance. Its primary purpose is to build strength, size, and endurance in the gastrocnemius and soleus muscles of the lower legs. It benefits athletes, bodybuilders, and anyone seeking to improve lower leg power and stability, especially those needing isolated calf development. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/machine-calf-raises/video.1771924352780.mp4 2025-12-22T08:05:44.046Z yes no 6 https://styrki.com/exercise-library/machine-lat-pulldown https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/machine-lat-pulldown/thumbnail.1771932500475.jpg Machine Lat Pulldown - Exercise Demonstration The Machine Lat Pulldown is a strength exercise performed on a cable machine where you sit and pull a wide bar down to your upper chest from an overhead position, emphasizing controlled eccentric release. Its primary purpose is to build upper back width and thickness while improving pulling strength for compound lifts. It mainly targets the latissimus dorsi, with secondary engagement of the rhomboids, trapezius, and biceps, making it ideal for beginners to advanced lifters seeking back development without free-weight complexity. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/machine-lat-pulldown/video.1771932494433.mp4 2025-12-31T23:29:32.347Z yes no 6 https://styrki.com/exercise-library/leg-curl https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/leg-curl/thumbnail.1770159017157.jpg Machine Leg Curl - Exercise Demonstration The Machine Leg Curl is a strength exercise performed on a dedicated leg curl machine, where you lie face down and curl your heels toward your glutes by flexing the knees. Its primary purpose is to isolate and strengthen the posterior thighs, particularly the hamstrings, while minimizing involvement from other muscle groups. It benefits athletes, bodybuilders, and general fitness enthusiasts seeking to improve hamstring power, knee stability, and lower body balance, requiring only access to the machine. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/leg-curl/video.1770159010241.mp4 2025-12-22T08:05:44.046Z yes no 6 https://styrki.com/exercise-library/leg-press https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/leg-press/thumbnail.1772779840247.jpg Machine Leg Press - Exercise Demonstration The machine leg press is a strength training exercise performed on a specialized machine where you sit or lie back and push a weighted platform away with your feet, targeting lower body power and hypertrophy. It primarily works the quadriceps, glutes, and posterior thighs (hamstrings), with secondary engagement of the calves. Ideal for beginners to advanced lifters seeking a safe, controlled alternative to free-weight squats, it requires only the leg press machine and suits those building leg strength without spinal loading. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/leg-press/video.1772779834280.mp4 2025-12-22T08:05:44.046Z yes no 6 https://styrki.com/exercise-library/lying-leg-curl https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/lying-leg-curl/thumbnail.1771932837603.jpg Machine Lying Leg Curl - Exercise Demonstration The Machine Lying Leg Curl is a strength exercise performed on a dedicated leg curl machine where you lie face down and curl your heels toward your glutes by flexing the knees. It primarily targets the posterior thighs, including the hamstrings, to build strength, size, and endurance in the back of the legs while improving knee stability. Ideal for gym-goers seeking isolated hamstring development, it requires no additional bodyweight beyond machine resistance and suits beginners to advanced lifters focusing on lower-body balance. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/lying-leg-curl/video.1771932831410.mp4 2025-12-31T23:29:32.347Z yes no 6 https://styrki.com/exercise-library/rowing-machine https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/rowing-machine/thumbnail.1771929178943.jpg Machine Rowing - Exercise Demonstration Rowing on a machine is a full-body cardio exercise that simulates the motion of rowing a boat, delivering a high-intensity aerobic workout to boost cardiovascular endurance, burn calories, and enhance muscular stamina. It primarily targets the biceps, quads, glutes, forearms, posterior thighs, shoulders, and back through a synchronized push-pull action. Ideal for athletes, fitness enthusiasts seeking efficient fat loss, or anyone aiming to improve overall conditioning with minimal equipment beyond the rowing ergometer. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/rowing-machine/video.1771929172648.mp4 2025-12-31T23:29:32.347Z yes no 6 https://styrki.com/exercise-library/neck-circles https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/neck-circles/thumbnail.1770277522061.jpg Neck Circles - Exercise Demonstration Neck Circles is a simple bodyweight stretching exercise where you gently rotate your head in circular motions, first clockwise and then counterclockwise, to loosen tight muscles. Its primary purpose is to improve neck mobility, reduce tension, and enhance range of motion, particularly after prolonged sitting or static postures. It mainly targets the sternocleidomastoid, scalenes, and upper trapezius muscles in the neck, benefiting office workers, athletes recovering from whiplash, or anyone with stiffness from daily activities. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/neck-circles/video.1770277515833.mp4 2025-12-31T23:29:32.347Z yes no 6 https://styrki.com/exercise-library/pause-bench-press https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/pause-bench-press/thumbnail.1771199361991.jpg Paused Barbell Bench Press - Exercise Demonstration The Paused Barbell Bench Press is a strength exercise variation where you lower the barbell to your chest, hold the bottom position briefly to eliminate momentum, then explosively press it back up. It primarily targets the chest and shoulders, with secondary emphasis on triceps and upper back for stability. Ideal for intermediate to advanced lifters seeking to build pressing power, improve control, and overcome sticking points, it requires a barbell and bench though body weight can assist in setup. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/pause-bench-press/video.1771199356916.mp4 2025-12-31T23:29:32.347Z yes no 6 https://styrki.com/exercise-library/plank https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/plank/thumbnail.1771843881393.jpg Plank - Exercise Demonstration The plank is a bodyweight isometric exercise where you hold a rigid position on your forearms and toes with your body in a straight line from head to heels, primarily building core strength and stability. It targets the abs, obliques, transverse abdominis, and also engages the shoulders, glutes, and back. No equipment is needed beyond a mat, making it ideal for beginners, athletes, or anyone improving posture and endurance. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/plank/video.1771843876835.mp4 2025-12-22T08:05:44.046Z yes no 6 https://styrki.com/exercise-library/pull-up https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/pull-up/thumbnail.1769954821395.jpg Pull-Up - Exercise Demonstration The pull-up is a classic bodyweight strength exercise where you hang from a bar and pull your body upward until your chin clears it, primarily targeting the latissimus dorsi and upper back muscles while also engaging the biceps, shoulders, and core. It builds upper-body pulling power, improves grip strength, and enhances overall functional fitness. Ideal for athletes, climbers, and anyone seeking to develop a strong, V-shaped torso with minimal equipment like a pull-up bar. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/pull-up/video.1769954816160.mp4 2025-12-31T23:29:32.347Z yes no 6 https://styrki.com/exercise-library/push-up https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/push-up/thumbnail.1770032101010.jpg Push-Up - Exercise Demonstration The push-up is a classic bodyweight exercise where you lower and raise your body from a plank position by bending and extending your arms, primarily building upper body strength and muscular endurance. It targets the chest, shoulders, and triceps, with secondary engagement of the core and back stabilizers. Ideal for beginners to advanced athletes seeking no-equipment training to improve pushing power and overall fitness. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/push-up/video.1769954477457.mp4 2025-12-31T23:29:32.347Z yes no 6 https://styrki.com/exercise-library/reverse-barbell-lunge https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/reverse-barbell-lunge/thumbnail.1772439939476.jpg Reverse Barbell Lunge - Exercise Demonstration The Reverse Barbell Lunge is a unilateral strength exercise where you hold a barbell across your upper back and step one foot backward into a lunge, lowering until both knees are bent at about 90 degrees before pushing back to start. Its primary purpose is to build lower body power, stability, and balance while minimizing knee stress compared to forward lunges. It mainly targets the quads, glutes, and posterior thighs (hamstrings), making it ideal for athletes, runners, or anyone seeking to correct muscle imbalances with just a barbell. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/reverse-barbell-lunge/video.1772439935002.mp4 2025-12-31T23:29:32.347Z yes no 6 https://styrki.com/exercise-library/reverse-dumbbell-flyes-on-incline-bench https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/reverse-dumbbell-flyes-on-incline-bench/thumbnail.1771670248821.jpg Reverse Dumbbell Flyes on Incline Bench - Exercise Demonstration Reverse Dumbbell Flyes on Incline Bench is a strength exercise performed by lying face down on an inclined bench and raising dumbbells outward in a reverse fly motion to target the posterior deltoids. Its primary purpose is to build rear shoulder strength, improve posture, and enhance upper back development for better shoulder stability. Main muscles worked include the rear deltoids, rhomboids, and trapezius, making it ideal for athletes, bodybuilders, or anyone addressing rounded shoulders; equipment needed is just a pair of dumbbells and an adjustable incline bench. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/reverse-dumbbell-flyes-on-incline-bench/video.1771670242809.mp4 2025-12-31T23:29:32.347Z yes no 6 https://styrki.com/exercise-library/ring-muscle-up https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/ring-muscle-up/thumbnail.1771930832442.jpg Ring Muscle-Up - Exercise Demonstration The Ring Muscle-Up is an advanced calisthenics strength exercise performed on gymnastic rings, combining a pull-up and dip into a fluid explosive movement to transition from a hang below the rings to a supported dip position above them. Its primary purpose is to build upper-body power, coordination, and muscular endurance. It mainly targets the triceps, chest, and back, benefiting experienced athletes seeking to enhance pulling strength, pushing power, and overall functional fitness. No additional equipment beyond rings is required. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/ring-muscle-up/video.1771930825940.mp4 2025-12-31T23:29:32.347Z yes no 6 https://styrki.com/exercise-library/running https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/running/thumbnail.1770227554730.jpg Running - Exercise Demonstration Running is a bodyweight cardio exercise involving forward locomotion by alternately driving the legs off the ground, primarily to enhance cardiovascular endurance, burn calories, and improve overall aerobic capacity. It targets the quads, glutes, posterior thighs (hamstrings), lower legs (calves), and hip flexors through repetitive propulsion and impact. Ideal for athletes, fitness enthusiasts, or anyone seeking weight loss and heart health benefits, it requires no equipment beyond proper running shoes. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/running/video.1770227546524.mp4 2025-12-31T23:29:32.347Z yes no 6 https://styrki.com/exercise-library/seated-calf-raise https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/seated-calf-raise/thumbnail.1771927521994.jpg Seated Calf Raise - Exercise Demonstration The Seated Calf Raise is a bodyweight strength exercise that targets the soleus muscle in the lower legs by having you sit with knees bent and feet flat, then pressing through the balls of your feet to lift your heels as high as possible before lowering slowly. Its primary purpose is to build calf endurance and size, particularly in the deeper soleus fibers that contribute to ankle stability and push-off power. Ideal for beginners, home trainers, or those rehabbing lower legs, it requires no equipment beyond a stable chair or bench. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/seated-calf-raise/video.1771927517386.mp4 2025-12-31T23:29:32.347Z yes no 6 https://styrki.com/exercise-library/sit-ups https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/sit-ups/thumbnail.1769902299948.jpg Sit-ups - Exercise Demonstration Sit-ups are a classic bodyweight exercise where you lie on your back with knees bent, hands behind your head or across your chest, and curl your torso upward toward your knees to perform a controlled crunch before lowering back down. The primary purpose is to build core strength and endurance, targeting the rectus abdominis (abs) while also engaging the obliques and hip flexors. No equipment is required beyond a mat for comfort, making it ideal for beginners, home trainers, or anyone seeking to improve abdominal stability and posture. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/sit-ups/video.1769902291483.mp4 2025-12-22T13:56:23.845Z yes no 6 https://styrki.com/exercise-library/standing-calf-raise https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/standing-calf-raise/thumbnail.1771935080674.jpg Standing Calf Raise - Exercise Demonstration The Standing Calf Raise is a bodyweight strength exercise that involves rising onto the balls of your feet from a standing position to target the calves. Its primary purpose is to build strength, size, and endurance in the gastrocnemius and soleus muscles of the lower legs. Ideal for athletes, runners, or anyone seeking improved ankle stability and lower body power, it requires no equipment beyond a stable surface. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/standing-calf-raise/video.1771935073616.mp4 2025-12-31T23:29:32.347Z yes no 6 https://styrki.com/exercise-library/stiff-legged-deadlift https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/stiff-legged-deadlift/thumbnail.1770139295720.jpg Stiff-Legged Deadlift - Exercise Demonstration The stiff-legged deadlift is a bodyweight strength exercise that involves hinging at the hips with straight legs to lower the torso forward and then return to standing, emphasizing controlled eccentric movement. Its primary purpose is to build posterior chain strength and improve hip hinge mechanics for better power transfer in athletic movements. It mainly targets the glutes, hamstrings (posterior thighs), and lower back, benefiting beginners to advanced trainees seeking to enhance lower body stability and reduce injury risk without equipment. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/stiff-legged-deadlift/video.1770139289969.mp4 2025-12-31T23:29:32.347Z yes no 6 https://styrki.com/exercise-library/swimming https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/swimming/thumbnail.1770277395022.jpg Swimming - Exercise Demonstration Swimming is a full-body cardio exercise performed in water, using bodyweight resistance to propel through strokes like freestyle or breaststroke, primarily to improve cardiovascular endurance, burn calories, and enhance overall fitness. It targets the quads, glutes, posterior thighs, chest, shoulders, and back while providing low-impact joint relief. Ideal for athletes, beginners, or those in rehab seeking efficient aerobic conditioning with no equipment beyond a pool. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/swimming/video.1770277381309.mp4 2025-12-31T23:29:32.347Z yes no 6 https://styrki.com/exercise-library/trap-bar-deadlift-with-high-handles https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/trap-bar-deadlift-with-high-handles/thumbnail.1770188463212.jpg Trap Bar Deadlift With High Handles - Exercise Demonstration The Trap Bar Deadlift with High Handles is a strength exercise performed using a hexagonal trap bar with elevated handles to reduce lower back stress and improve grip comfort during the lift. It primarily targets the quads, glutes, and back while building overall posterior chain power and explosive strength. Ideal for beginners, those with mobility limitations, or athletes seeking a safer deadlift variation to enhance squat-like mechanics without a barbell. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/trap-bar-deadlift-with-high-handles/video.1770188454983.mp4 2025-12-31T23:29:32.347Z yes no 6 https://styrki.com/exercise-library/triceps-bodyweight-extension https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/triceps-bodyweight-extension/thumbnail.1772962863338.jpg Triceps Bodyweight Extension - Exercise Demonstration The Triceps Bodyweight Extension is a bodyweight strength exercise performed by leaning forward with hands on a stable surface like a bench or wall, extending the arms to straighten the body while keeping the core tight. Its primary purpose is to build triceps strength and enhance core stability through controlled pressing motions. It primarily targets the triceps and abs, making it ideal for beginners or anyone seeking an equipment-free upper-body and midsection workout to improve pushing power and posture. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/triceps-bodyweight-extension/video.1772962858310.mp4 2025-12-31T23:29:32.347Z yes no 6 https://styrki.com/exercise-library/yoga-squat https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/yoga-squat/thumbnail.1769954282674.jpg Yoga Squat - Exercise Demonstration The Yoga Squat, or Malasana, is a deep bodyweight squat that lowers the hips toward the heels with feet flat on the floor and hands pressed together at the chest for balance. Its primary purpose is to stretch and mobilize the lower body, enhancing hip flexibility, ankle mobility, and squat depth. It mainly targets the glutes, posterior thighs (hamstrings), and hip flexors, benefiting yogis, athletes, and anyone improving functional movement or countering sedentary tightness. https://sdzanyudirzxkxgwvjoc.supabase.co/storage/v1/object/public/exercises/yoga-squat/video.1769954278201.mp4 2025-12-31T22:56:27.277Z yes no 6