EXERCISE LIBRARY

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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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QuadricepsBeginner
Dumbbell Step-Up
- Quadriceps
- Glutes
Dumbbell · Plyo BoxSets × reps: 3 × 8–12 per leg
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QuadricepsBeginner

Dumbbell Sumo Squat

Quadriceps
Adductors
Glutes

DumbbellSets × reps: 3 × 10–15

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QuadricepsBeginner

Forward Lunge

Quadriceps
Glutes

BodyweightSets × reps: 3 × 8–12 per leg

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QuadricepsIntermediate

Frankenstein Squat

Quadriceps

BarbellSets × reps: 3 × 5–8

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QuadricepsIntermediate

Front Foot Elevated Split Squat

Quadriceps
Glutes

Dumbbell · Weight PlateSets × reps: 3 × 8–12

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QuadricepsBeginner

Goblet Squat

Quadriceps
Glutes

Dumbbell · KettlebellSets × reps: 3–4 × 8–15

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QuadricepsIntermediate

Hack Squat

Quadriceps

MachineSets × reps: 3–4 × 8–12

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QuadricepsBeginner

Heels-Elevated Goblet Squat

Quadriceps

Dumbbell · Weight PlateSets × reps: 3–4 × 10–15

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QuadricepsIntermediate

Jefferson Squat

Quadriceps
Glutes

BarbellSets × reps: 3–4 × 6–10

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QuadricepsIntermediate

Jerk Dip Squat

Quadriceps

BarbellSets × reps: 3–5 × 3–5

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QuadricepsIntermediate

Kettlebell Front Squat

Quadriceps
Glutes

KettlebellSets × reps: 3–4 × 6–12

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QuadricepsIntermediate

Kettlebell Lunge Pass-Through

Quadriceps
Glutes

KettlebellSets × reps: 3 × 8–10 per leg

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QuadricepsAdvanced

Kettlebell Pistol Squat

Quadriceps
Glutes

KettlebellSets × reps: 3–4 × 3–6 per leg

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QuadricepsBeginner

Landmine Squat

Quadriceps
Glutes

Barbell · LandmineSets × reps: 3–4 × 8–12

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QuadricepsBeginner

Lateral Lunge

Quadriceps
Glutes
Adductors

BodyweightSets × reps: 3 × 8–12 per side

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QuadricepsBeginner

Lateral Step-Up

Quadriceps
Gluteus Medius

Bodyweight · Plyo BoxSets × reps: 3 × 10–15 per leg

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QuadricepsBeginner

Leg Extension

Quadriceps

MachineSets × reps: 3–4 × 10–15

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QuadricepsBeginner

Leg Press

Quadriceps
Glutes

MachineSets × reps: 3–4 × 8–15

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QuadricepsBeginner

Lying Machine Squat

Quadriceps

MachineSets × reps: 3–4 × 8–12

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QuadricepsIntermediate

Narrow-Stance Barbell Squat

Quadriceps

BarbellSets × reps: 3–4 × 6–10

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QuadricepsIntermediate

Narrow-Stance Hack Squat

Quadriceps

MachineSets × reps: 3–4 × 8–12

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QuadricepsIntermediate

Narrow-Stance Leg Press

Quadriceps

MachineSets × reps: 3–4 × 10–15

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QuadricepsAdvanced

Pause Squat

Quadriceps
Glutes

BarbellSets × reps: 3–5 × 3–6

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QuadricepsIntermediate

Pendulum Squat

Quadriceps

MachineSets × reps: 3–4 × 8–15