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Exercises Calculators

EXERCISE LIBRARY

Find your next exercise. Train with purpose.

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

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Muscle1

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

91 exercises

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QuadricepsIntermediate
Barbell Back Squat
- Quadriceps
- Glutes
BarbellSets × reps: 3–5 × 5–10
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QuadricepsAdvanced

Barbell Bulgarian Split Squat

Quadriceps
Glutes

BarbellSets × reps: 3–4 × 6–10 per leg

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QuadricepsAdvanced

Barbell Deficit Reverse Lunge

Quadriceps
Glutes

Barbell · Weight PlateSets × reps: 3 × 6–10 per leg

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QuadricepsAdvanced

Barbell Front Squat

Quadriceps

BarbellSets × reps: 3–5 × 3–8

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QuadricepsIntermediate

Barbell Hack Squat

Quadriceps

BarbellSets × reps: 3–4 × 8–12

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QuadricepsAdvanced

Barbell Jump Squat

Quadriceps
Glutes

BarbellSets × reps: 3–5 × 3–6

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QuadricepsIntermediate

Barbell Lunge

Quadriceps
Glutes

BarbellSets × reps: 3–4 × 6–10 per leg

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QuadricepsIntermediate

Barbell Side Split Squat

Quadriceps
Adductors

BarbellSets × reps: 3 × 6–10 per side

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QuadricepsIntermediate

Barbell Step-Up

Quadriceps
Glutes

Barbell · Plyo BoxSets × reps: 3 × 6–10 per leg

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QuadricepsIntermediate

Barbell Walking Lunge

Quadriceps
Glutes

BarbellSets × reps: 3 × 8–12 per leg

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QuadricepsBeginner

Belt Squat

Quadriceps
Glutes

MachineSets × reps: 3–4 × 8–15

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QuadricepsBeginner

Bench Sprint

Quadriceps
Glutes
Hip Flexors

BenchSets × reps: 3–5 × 15–30 sec

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QuadricepsBeginner

Bodyweight Squat

Quadriceps
Glutes

BodyweightSets × reps: 2–4 × 12–20

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QuadricepsBeginner

Bodyweight Walking Lunge

Quadriceps
Glutes

BodyweightSets × reps: 2–3 × 10–20 per leg

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QuadricepsIntermediate

Box Pistol Squat

Quadriceps
Glutes

BodyweightSets × reps: 3 × 5–10 per leg

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QuadricepsIntermediate

Box Squat

Quadriceps
Glutes

Barbell · Plyo BoxSets × reps: 3–6 × 2–6

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QuadricepsAdvanced

Box Squat with Bands

Quadriceps
Glutes

Barbell · Resistance BandSets × reps: 6–10 × 2–3

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QuadricepsAdvanced

Box Squat with Chains

Quadriceps
Glutes

Barbell · Plyo BoxSets × reps: 6–10 × 2–3

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QuadricepsIntermediate

Bulgarian Split Squat

Quadriceps
Glutes

DumbbellSets × reps: 3–4 × 8–12

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QuadricepsIntermediate

Car Deadlift

Quadriceps
Glutes

Strongman ImplementSets × reps: 3–5 × 5–10

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QuadricepsIntermediate

Conan's Wheel

Quadriceps
Abs
Lower Back

Strongman ImplementSets × reps: 3–4 × 1–2 turns

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QuadricepsIntermediate

Cossack Squat

Quadriceps
Adductors
Glutes

BodyweightSets × reps: 2–3 × 6–10 per side

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QuadricepsBeginner

Curtsy Lunge

Quadriceps
Glutes
Gluteus Medius

BodyweightSets × reps: 3 × 8–12 per side

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QuadricepsBeginner

Dumbbell Squat

Quadriceps
Glutes

DumbbellSets × reps: 3–4 × 10–15