Exercises
Exercises with proper form
125 exercises with step-by-step instructions, coach tips and a map of the muscles worked.
Legs
37 exercises- Barbell back squatQuads, Glutes · Barbell
- Barbell deadliftHamstrings, Glutes · Barbell
- Barbell Romanian deadliftHamstrings, Glutes · Barbell
- Bodyweight good morningHamstrings, Glutes · No equipment
- Bodyweight squatQuads, Glutes · No equipment
- Box pistol squatQuads, Glutes · No equipment
- Bulgarian split squatQuads, Glutes · No equipment
- Camel poseQuads, Chest · No equipment
- Chair poseQuads, Glutes · No equipment
- Downward-facing dogHamstrings, Calves · No equipment
- Dumbbell Bulgarian split squatQuads, Glutes · Dumbbells
- Dumbbell calf raiseCalves · Dumbbells
- Dumbbell reverse lungeQuads, Glutes · Dumbbells
- Dumbbell Romanian deadliftHamstrings, Glutes · Dumbbells
- Dumbbell step-upQuads, Glutes · Dumbbells, Bench
- Dumbbell walking lungeQuads, Glutes · Dumbbells
- Glute bridge walkoutHamstrings, Glutes · No equipment
- Goblet squatQuads, Glutes · Dumbbells
- Half-kneeling hip flexor stretchQuads, Glutes · No equipment
- Happy babyHamstrings, Glutes · No equipment
- Jump squatQuads, Glutes · No equipment
- Jumping lungeQuads, Glutes · No equipment
- Lateral lungeQuads, Glutes · No equipment
- Leg pressQuads, Glutes · Machine
- Lizard poseQuads, Glutes · No equipment
- Low lungeQuads, Glutes · No equipment
- Mountain poseQuads, Abs · No equipment
- Pistol squatQuads, Glutes · No equipment
- Reverse lungeQuads, Glutes · No equipment
- Single-leg calf raiseCalves · No equipment
- Single-leg Romanian deadliftHamstrings, Glutes · No equipment
- Standing calf raiseCalves · No equipment
- Standing forward foldHamstrings, Calves · No equipment
- Triangle poseHamstrings, Obliques · No equipment
- Wall sitQuads, Glutes · No equipment
- Warrior IQuads, Glutes · No equipment
- Warrior IIQuads, Glutes · No equipment
Glutes
18 exercises- Back extension (45°)Glutes, Hamstrings · Machine
- Band pull-throughGlutes, Hamstrings · Band
- Banded lateral walkGlutes · Band
- Barbell hip thrustGlutes, Hamstrings · Barbell, Bench
- Bridge poseGlutes, Hamstrings · No equipment
- Cable glute kickbackGlutes · Cable
- ClamshellGlutes · No equipment
- Donkey kickGlutes · No equipment
- Dumbbell glute bridgeGlutes, Hamstrings · Dumbbells
- Fire hydrantGlutes · No equipment
- Glute bridgeGlutes, Hamstrings · No equipment
- Hip abduction machineGlutes · Machine
- Kettlebell swingGlutes, Hamstrings · Kettlebell
- Pigeon poseGlutes, Quads · No equipment
- Single-leg glute bridgeGlutes, Hamstrings · No equipment
- Skater hopGlutes, Quads · No equipment
- Standing band kickbackGlutes · Band
- Tree poseGlutes, Calves · No equipment
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Chest
9 exercisesBack
21 exercises- Assisted pull-up (machine)Lats, Upper back · Machine
- Australian rowUpper back, Lats · Pull-up bar
- Band lat pulldownLats, Upper back · Band
- Band-assisted pull-upLats, Upper back · Pull-up bar, Band
- Barbell bent-over rowUpper back, Lats · Barbell
- Cat-cowUpper back, Lower back · No equipment
- Child's poseUpper back, Lower back · No equipment
- Cobra poseLower back, Upper back · No equipment
- Dead hangLats, Upper back · Pull-up bar
- Door frame rowUpper back, Lats · No equipment
- Dumbbell pulloverLats, Chest · Dumbbells
- Lat pulldownLats, Upper back · Cable
- Negative pull-upLats, Upper back · Pull-up bar
- One-arm dumbbell rowUpper back, Lats · Dumbbells
- Open book stretchUpper back · No equipment
- Pull-upLats, Upper back · Pull-up bar
- Reverse snow angelUpper back, Shoulders · No equipment
- Scapula pull-upLats, Upper back · Pull-up bar
- Seated band rowUpper back, Lats · Band
- Seated cable rowUpper back, Lats · Cable
- Table row (inverted row)Upper back, Lats · No equipment
Shoulders
10 exercisesArms
8 exercisesCore
22 exercises- Band Pallof pressAbs, Obliques · Band
- Bicycle crunchAbs, Obliques · No equipment
- Bird dogAbs, Lower back · No equipment
- Boat poseAbs, Obliques · No equipment
- BurpeeFull body · No equipment
- Crow poseAbs, Shoulders · No equipment
- Dead bugAbs · No equipment
- Forearm plankAbs, Obliques · No equipment
- Hanging knee raiseAbs · Pull-up bar
- Hanging leg raiseAbs · Pull-up bar
- High plankAbs, Shoulders · No equipment
- Hollow body holdAbs · No equipment
- Jumping jackFull body, Calves · No equipment
- Mountain climberFull body, Abs · No equipment
- Savasana (final relaxation)Full body · No equipment
- Seated twistObliques, Upper back · No equipment
- Side plankObliques, Abs · No equipment
- Step jackFull body · No equipment
- Sun salutationFull body · No equipment
- Supine twistObliques, Lower back · No equipment
- Tuck L-sitAbs, Triceps · Dip bars
- World's greatest stretchFull body · No equipment