EXERCISE LIBRARY

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Explore exercises by muscle, equipment, goal, difficulty, or movement pattern.

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Muscle

MuscleChestBackShouldersBicepsTricepsForearmsTrapsQuadricepsHamstringsGlutesCalvesLower BackCore / Abs

Equipment

EquipmentBodyweightBarbellDumbbellKettlebellCableMachineResistance BandBench

Difficulty

DifficultyBeginnerIntermediateAdvancedExpert

Movement pattern

Movement patternPushPullSquatHingeLunge / StepRotationCarryConditioning

Goal

GoalStrengthMuscle GrowthFat LossEnduranceMobilityGeneral Fitness

Training Type

Training TypeFull BodyCalisthenicsPlyometricsHIITCardioMobilityStretchingCorrective / StabilityWarm-Up

971 exercises

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GlutesIntermediate
45-Degree Hip Extension
- Glutes
BenchSets × reps: 3 × 12–20
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Corrective / StabilityBeginner

90/90 Breathing

Transverse Abdominis

Bodyweight · WallSets × reps: 1–2 × 5–8 breaths

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StretchingBeginner

90/90 Hamstring Stretch

Hamstrings

BodyweightSets × reps: 2 × 10–15 per side

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MobilityBeginner

90/90 Hip Switch

Glutes
Gluteus Medius

BodyweightSets × reps: 1–2 × 6–10 per side

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Core / AbsIntermediate

Ab Wheel Rollout

Abs
Transverse Abdominis

Ab WheelSets × reps: 3 × 6–12

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MobilityBeginner

Adductor Rock-Back

Adductors

BodyweightSets × reps: 1–2 × 8–12 per side

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StretchingIntermediate

All-Fours Quad Stretch

Quadriceps
Hip Flexors

BodyweightSets × reps: 2 × 20–30 sec per side

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CardioIntermediate

Alternate Foot Jump Rope

Cardiovascular System
Calves
Soleus

Jump RopeSets × reps: 3–6 × 30–120 sec

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ShouldersBeginner

Alternating Front and Lateral Raise

Front Delts
Side Delts

DumbbellSets × reps: 3 × 8–12 per side

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Lower BackBeginner

Alternating Superman

Lower Back

BodyweightSets × reps: 2–3 × 10–16 total

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MobilityBeginner

Ankle Circles

Tibialis Anterior
Calves

BodyweightSets × reps: 1 × 8–10 per direction per side

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ShouldersBeginner

Anti-Gravity Press

Rear Delts
Traps

BarbellSets × reps: 2–3 × 10–15

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BackAdvanced

Archer Pull-Up

Lats

Bodyweight · Pull-Up BarSets × reps: 3–4 × 3–6 per side

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ChestAdvanced

Archer Push-Up

Chest

BodyweightSets × reps: 3 × 4–8 each side

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MobilityBeginner

Arm Circles

Front Delts
Side Delts
Rear Delts

BodyweightSets × reps: 1–2 × 10–15 per direction

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ShouldersIntermediate

Arnold Press

Front Delts
Side Delts

DumbbellSets × reps: 3–4 × 8–12

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Lower BackAdvanced

Atlas Stone Load

Lower Back
Glutes
Hamstrings

Strongman ImplementSets × reps: 3–5 × 1–3

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Lower BackIntermediate

Atlas Stone Trainer

Lower Back
Glutes

Strongman ImplementSets × reps: 3–5 × 3–5

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HamstringsIntermediate

Axle Deadlift

Lower Back
Glutes
Hamstrings

Barbell · Weight PlateSets × reps: 3–5 × 2–5

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GlutesIntermediate

B-Stance Hip Thrust

Glutes

BarbellSets × reps: 3 × 8–12 per side

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Lower BackBeginner

Back Extension

Lower Back

BenchSets × reps: 3 × 10–15

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Lower BackBeginner

Back Extension Hold

Lower Back

BenchSets × reps: 2–3 × 20–60 sec

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Lower BackBeginner

Back Extension Machine

Lower Back

MachineSets × reps: 2–3 × 12–15

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QuadricepsBeginner

Backward Sled Drag

Quadriceps

SledSets × reps: 3–6 × 20–40 m