WO Buddy blog
Workout guides
Step-by-step form for the exercises in your plan — how to do them, how many sets and reps, and the mistakes worth avoiding. Every guide links back to a free plan built around your own goal and equipment.
Bodyweight · LatsHow to Do a Pull-Up (And Build Toward Your First One)
The pull-up is the benchmark bodyweight back exercise, and also one people give up on too early. Here is the proper form, plus how to build toward your first rep if you are not there yet.
· 2 min read
Barbell · ShouldersOverhead Press: Building Shoulder Strength Safely
Pressing weight straight overhead demands more core and upper-back stability than people expect. Here is the setup that keeps the bar path efficient and your lower back protected.
· 2 min read
Barbell · HamstringsRomanian Deadlift: The Hamstring Builder
The Romanian deadlift trades range of motion for tension, making it one of the best hamstring builders there is — if you keep the bar close and the back flat. Here is how.
· 2 min read
Barbell · ChestBench Press Form for Beginners
The bench press is a full-body lift disguised as an arm exercise. Here is the setup — feet, back, grip — that makes it both stronger and safer.
· 2 min read
Barbell · GlutesHip Thrust: How to Actually Grow Your Glutes
The hip thrust is the most direct way to load the glutes through a full range of motion. Here is the setup and cues that make sure they — not your lower back — do the work.
· 2 min read
Cable · Upper BackFace Pulls: The Exercise That Saves Your Shoulders
Face pulls don't build a lot of visible muscle, but they do more for shoulder health than almost anything else in the gym. Here is how to do them properly so they actually work.
· 2 min read
Cable · LatsLat Pulldown Form Guide: Building Toward Your First Pull-Up
The lat pulldown is often treated as a warm-up move, but done properly it's one of the best ways to learn the pulling pattern behind a pull-up. Here is how to get more out of it.
· 2 min read
Barbell · Posterior ChainHow to Deadlift Without Wrecking Your Back
The deadlift is simple in concept — pick the bar up — and unforgiving in execution. Here is the setup that keeps your spine safe and your pull efficient.
· 2 min read
Dumbbell · ForearmsFarmer's Carry: The Most Underrated Exercise in the Gym
It looks like just walking with weights, but the farmer’s carry builds grip, core stability and posture all at once. Here is how to do it properly and where it fits in a programme.
· 2 min read
Bodyweight · TricepsHow to Do Dips Without Shoulder Pain
Dips build serious tricep and chest strength, but going too deep or leaning the wrong way is how they start to bother your shoulders. Here is the range and posture that keeps them safe.
· 2 min read
Kettlebell · GlutesKettlebell Swing Form: Hinge, Don't Squat
The single biggest kettlebell swing mistake is turning it into a squat. Here is how to load the hip hinge properly and get the explosive power the swing is meant to build.
· 2 min read
Dumbbell · QuadsWalking Lunge Form and Programming
The walking lunge trains balance and single-leg strength at once, which is exactly why it punishes bad form quicker than a squat does. Here is the setup that keeps your knees tracking safely.
· 2 min read
Dumbbell · BackDumbbell Bent-Over Row: Fixing the #1 Form Mistake
Most bent-over rows fail at the hinge, not the pull. Get your hip hinge right first and the row itself becomes far more effective — and safer.
· 2 min read
Dumbbell · QuadsGoblet Squat: The Best Squat for Beginners
Before you load a barbell, the goblet squat teaches the squat pattern with instant feedback — if the weight starts to drift, you will feel it. Here is how to use that.
· 2 min read
Bodyweight · CoreMountain Climbers for Core and Conditioning: Getting the Form Right
Mountain climbers are a plank that moves — which means every plank mistake shows up here too, just faster. Here is how to keep the hips level while you drive your knees.
· 2 min read
Dumbbell · BicepsBicep Curl Form: Stop Swinging the Weight
The dumbbell curl is easy to do badly — using your back and shoulders to sling the weight up. Here is how to isolate the biceps and actually make the exercise work.
· 2 min read
Bodyweight · GlutesGlute Bridge: How to Actually Feel It in Your Glutes
If your lower back is doing all the work in a glute bridge, this fixes it — the setup, the squeeze, and the cues that shift the load to your glutes.
· 2 min read
Barbell · QuadsHow to Squat: The Complete Form Guide
The barbell back squat is the most valuable — and most argued-about — exercise in the gym. Here is a form checklist that works for most bodies, plus the mistakes that show up first.
· 2 min read
Bodyweight · CoreHow to Hold a Plank Correctly (It's Not About the Clock)
Most planks fail through the lower back before they fail through the core. Here is the setup, the breathing, and why chasing a longer hold can work against you.
· 2 min read
Bodyweight · ChestHow to Do a Push-Up With Perfect Form
The push-up looks simple until your hips sag or your elbows flare. Here is the step-by-step form, sets and reps, and the three mistakes that quietly wreck it.
· 2 min read