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 Type1

Training TypeFull BodyCalisthenicsPlyometricsHIITCardioMobilityStretchingCorrective / StabilityWarm-Up

60 exercises

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MobilityBeginner
90/90 Hip Switch
- Glutes
- Gluteus Medius
BodyweightSets × reps: 1–2 × 6–10 per side
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MobilityBeginner

Adductor Rock-Back

Adductors

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

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MobilityBeginner

Ankle Circles

Tibialis Anterior
Calves

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

Band Shoulder Pass-Through

Chest
Front Delts

Resistance BandSets × reps: 1–2 × 10–15

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MobilityBeginner

Cat-Cow

Lower Back

BodyweightSets × reps: 1–2 × 8–12

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MobilityBeginner

Crossover Reverse Lunge

Quadriceps
Glutes
Obliques

BodyweightSets × reps: 1–2 × 5–8 per side

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MobilityBeginner

Deep Squat Hold

Adductors
Glutes

BodyweightSets × reps: 2–3 × 20–60 sec

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MobilityBeginner

Dynamic Back Stretch

Lats

BodyweightSets × reps: 1–2 × 10–15

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MobilityBeginner

Dynamic Chest Stretch

Chest

BodyweightSets × reps: 1–2 × 10–15

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MobilityBeginner

Elbow Circles

Rotator Cuff
Side Delts

BodyweightSets × reps: 1 × 8–10 per direction

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MobilityBeginner

Foam Roller Thoracic Extension

Lower Back

Foam RollerSets × reps: 1–2 × 6–10 per position

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MobilityBeginner

Forearm Wall Slide

Serratus Anterior

Bodyweight · WallSets × reps: 2 × 8–12

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MobilityBeginner

Frankenstein Walk

Hamstrings

BodyweightSets × reps: 1–2 × 8–10 per side

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MobilityIntermediate

Frog Stretch

Adductors

BodyweightSets × reps: 1–2 × 8–12

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MobilityBeginner

Front-to-Back Leg Swing

Hamstrings
Hip Flexors

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

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MobilityIntermediate

Groiner

Adductors

BodyweightSets × reps: 1–2 × 8–12

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MobilityIntermediate

Hip Airplane

Gluteus Medius
Glutes

BodyweightSets × reps: 2 × 4–6 per side

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MobilityBeginner

Hip CARs

Hip Flexors
Gluteus Medius

BodyweightSets × reps: 1–2 × 3–5 per direction per side

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MobilityBeginner

Knee Circles

Quadriceps

BodyweightSets × reps: 1 × 8–10 per direction

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MobilityBeginner

Knee-to-Wall Ankle Mobilization

Soleus
Calves

Bodyweight · WallSets × reps: 1–2 × 10–15 per side

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MobilityBeginner

Lateral Leg Swing

Adductors
Hip Abductors

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

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MobilityBeginner

Pelvic Tilt into Bridge

Glutes
Lower Back

BodyweightSets × reps: 1–2 × 6–10

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MobilityIntermediate

Prone Scorpion

Hip Flexors
Obliques

BodyweightSets × reps: 1–2 × 5–8 per side