Exercise library
Each page says how the exercise is done, which muscles it works and the mistake people make most, and compares its grip, position and equipment variations. Browse by muscle group, by muscle or the full list.
By muscle group
By muscle
AdductorsBiceps brachiiQuadricepsDeltoidLatissimus dorsiErector spinaeForearm flexorsGastrocnemiusGluteus maximusGluteus mediusIliopsoasHamstringsObliquesPectoralis majorRectus abdominisRhomboidsTransversus abdominisTrapeziusTriceps brachii
All exercises
- 90/90 hip rotation
- Ab rollout
- Agility ladder jumps
- Air bike
- Alternating battle rope slam
- Archer push-up
- Arm swings
- Arnold press
- Assisted pull-up
- Back extension
- Band pull-apart
- Band shoulder dislocate
- Banded biceps curl
- Banded curl to front raise
- Banded front squat
- Banded glute kickback
- Banded good morning
- Banded high row
- Banded lateral raise
- Banded lunge
- Banded monster walk
- Banded pulldown
- Banded push-up
- Banded row
- Banded shoulder press
- Banded triceps extension
- Barbell box squat
- Barbell box squat to bench
- Barbell Bulgarian split squat
- Barbell calf raise
- Barbell deadlift to curl
- Barbell isometric hold
- Barbell lunge to press
- Barbell march
- Barbell overhead press
- Barbell reverse lunge
- Barbell reverse lunge to press
- Barbell row
- Barbell split squat
- Battle rope
- Battle rope Russian twist
- Bear crawl
- Bear hold
- Bench jump
- Bench press
- Bent-over dumbbell row
- Biceps curl
- Bicycle crunch
- Bird dog
- Bodyweight Bulgarian split squat
- Bodyweight forward lunge
- Bodyweight squat
- Bodyweight step-up
- Bodyweight sumo squat
- Box jump
- Bulgarian split squat
- Burpee
- Cable chest press
- Cable chop
- Cable crossovers
- Cable crunch
- Cable curl
- Cable diagonal raise
- Cable glute kickback
- Cable pullover
- Cable rear delt fly
- Cable triceps extension
- Calf raise
- Captain's chair leg raise
- Carries
- Cat-cow
- Chest-supported machine row
- Child's pose
- Chin-up
- Close-grip dumbbell bench press
- Close-grip press
- Close-stance hack squat
- Core activation
- Cossack squat
- Crab walk
- Cross-body cable lateral raise
- Cross-knee crunch
- Crow pose
- Crunch
- Curtsy lunge
- Cyclist squat
- Dead bug
- Deadlift
- Deadlift to lateral raise
- Deadlift to T-bar row
- Decline elbow plank
- Decline push-up
- Depth jump
- Dips
- Dolphin plank
- Donkey kick
- Downward dog
- Dragon flag
- Dumbbell B-stance deadlift
- Dumbbell calf raise
- Dumbbell deadlift to curl
- Dumbbell diagonal chop
- Dumbbell drop-step lunge
- Dumbbell fly
- Dumbbell hammer press
- Dumbbell jump squat
- Dumbbell march
- Dumbbell overhead press
- Dumbbell pullover
- Dumbbell reverse step-up
- Dumbbell row
- Dumbbell spider curl
- Dumbbell step-up
- Dumbbell stiff-leg deadlift
- Dumbbell sumo deadlift
- Dumbbell thruster
- Dumbbell transverse lunge
- Dumbbell triceps extension
- Dumbbell upright row
- Dumbbell walking lunge
- Dumbbell windmill
- Dynamic plank
- Elevated kettlebell squat
- Elevated kettlebell sumo deadlift
- Elliptical
- Face pull
- Farmer-hold dumbbell squat
- Floor bent-knee raise
- Floor leg raise
- Flutter kick
- Frog hip thrust
- Front raise
- Glute bridge
- Glute bridge chest press
- Glute bridge kettlebell pullover
- Glute kickback
- Goblet reverse lunge
- Goblet squat to forward lunge
- Goblet squat to reverse lunge
- Good morning
- Gorilla row
- Guided machine squat
- Hack squat machine
- Half-kneeling cable Meadows row
- Half-kneeling landmine rotation
- Half-kneeling single-arm Arnold press
- Hammer curl
- Hamstring stretch
- Hanging windshield wipers
- Heel-elevated barbell front squat
- Heel-elevated dumbbell goblet squat
- High-knees run
- Hip abduction
- Hip adduction
- Hip flexor stretch
- Hip thrust
- Hollow body hold
- Inchworm
- Incline push-up
- Inverted row
- Jefferson squat
- Joint circles
- Jump rope
- Jump squat
- Jumping jack
- Jumping lunge
- Kettlebell B-stance deadlift
- Kettlebell deadlift to box jump
- Kettlebell deadlift to curl
- Kettlebell goblet squat to lunge
- Kettlebell high pull
- Kettlebell reverse lunge
- Kettlebell shoulder press
- Kettlebell sit-up to press
- Kettlebell sliding lateral lunge
- Kettlebell swing
- Knee push-up
- Kneeling curl to press
- Kneeling kettlebell halo
- Kneeling kettlebell quad extension
- Kneeling single-arm cable pulldown
- L-sit
- Landmine B-stance deadlift
- Landmine glute kickback
- Landmine sit-up
- Landmine squat
- Landmine squat to press
- Lat pulldown
- Lateral lunge
- Lateral raises
- Lateral shuffle
- Leaning hip abduction machine
- Leg curl
- Leg extension
- Leg press
- Leg press hip thrust
- Leg raise
- Leg swings
- Lunge with medicine ball slam
- Lunges
- Lying triceps extension
- Machine chest press
- Machine deadlift
- Machine glute drive
- Machine row
- Machine shoulder press
- Meadows row
- Medicine ball lateral hop
- Medicine ball sit-up
- Medicine ball slam
- Medicine ball toe taps
- Mountain climber
- Neck mobility
- Negative pull-up
- Nordic curl
- One-arm push-up
- Overhead backward ball throw
- Overhead dumbbell triceps extension
- Overhead triceps extension
- Pallof press
- Pec deck
- Pendulum squat
- Pike push-up
- Pistol squat
- Plank
- Plank dumbbell drag
- Plank dumbbell triceps extension
- Plank hip dip
- Plank jack
- Plank kettlebell shift
- Plyometric box step-up
- Prone frog kick
- Pull-ups
- Push-ups
- Quadriceps stretch
- Quadruped hip abduction
- Rack kettlebell march
- Rear delt
- Renegade row
- Reverse hack squat
- Reverse hyperextension
- Reverse plank sliding adduction
- Reverse-grip barbell upright row
- Romanian deadlift
- Rowing machine
- Running drills
- Russian twist
- Scapular activation
- Seated banded hip abduction
- Seated banded row
- Seated bench knee raise
- Seated cable row
- Seated dumbbell lateral raise
- Seated floor knee tuck
- Seated machine shoulder press
- Seated machine triceps extension
- Seated Smith overhead press
- Shadow kickboxing
- Shoulder controlled articular rotations
- Shoulder external rotation
- Shoulder stretch
- Shrugs
- Side plank arm raise
- Side stretch
- Single-arm banded row
- Single-arm cable side crunch
- Single-arm dumbbell overhead press
- Single-arm high-cable biceps curl
- Single-arm landmine press
- Single-arm underhand cable triceps extension
- Single-leg deadlift to upright row
- Single-leg dumbbell shoulder press
- Single-leg glute bridge dumbbell press
- Single-leg jump
- Single-leg leg press hip thrust
- Sissy squat
- Sit-up
- Skater jump
- Ski jumps
- Sled drag
- Sliding leg curl
- Smith B-stance hip thrust
- Smith donkey kick
- Smith machine lunges
- Smith machine row
- Smith reverse hyperextension
- Smith single-leg deadlift
- Spiderman lunge
- Spinal twist
- Squat
- Squat to ball throw
- Stability ball glute bridge kettlebell press
- Stair climber
- Standing barbell triceps extension
- Standing cable chest fly
- Standing cable concentration curl
- Standing cable row
- Standing kettlebell around the world
- Stationary bike
- Step hops
- Svend press
- T-bar row
- Tate press
- Thoracic rotation
- Toe-touch crunch
- Treadmill run
- Triceps kickback
- TRX-assisted pistol squat
- Tuck jump
- Upright row
- V-up
- Viking press with trunk rotation
- Walking lateral lunge
- Walking lunge with dumbbell press
- Walking lunge with twist
- Wall ball
- Wall sit
- Warrior pose
- Weighted Russian twist
- Wide-stance hack squat
- Wrist curl