Exercise library
114 exercises — what each one works, how to do it step by step, the mistakes to avoid, and what to swap it for. General guidance, not medical advice.
Squat & lunge (21)
- Barbell back squatA barbell in a squat rack · Quads, Glutes
- Barbell front squatA barbell in a squat rack · Quads
- Double kettlebell front squatTwo kettlebells of the same weight · Quads, Glutes
- Kettlebell goblet squatOne kettlebell · Quads, Glutes
- Goblet squatOne dumbbell · Quads, Glutes
- Bodyweight squatNo equipment · Quads, Glutes
- Wall sitA wall · Quads
- Band squatA resistance band · Quads, Glutes
- Leg pressA leg press machine · Quads, Glutes
- Hack squatA hack squat machine · Quads, Glutes
- Leg extensionA leg extension machine · Quads
- Walking lungeNo equipment · Quads, Glutes
- Reverse lungeNo equipment · Quads, Glutes
- Split squatNo equipment · Quads, Glutes
- Bulgarian split squatA bench or step behind you · Quads, Glutes
- Dumbbell lungeTwo dumbbells · Quads, Glutes
- Bench step-upA sturdy bench · Quads, Glutes
- Box step-upA sturdy box · Quads, Glutes
- Squat jumpNo equipment · Quads, Glutes
- Box jumpA sturdy plyo box · Quads, Glutes
- Calf raiseNo equipment · Calves
Hinge & hamstrings (16)
- Barbell deadliftA barbell and plates · Glutes, Hamstrings, Lower back
- Barbell Romanian deadliftA barbell · Hamstrings, Glutes
- Dumbbell Romanian deadliftTwo dumbbells · Hamstrings, Glutes
- Double kettlebell deadliftTwo kettlebells of the same weight · Glutes, Hamstrings
- Kettlebell deadliftOne kettlebell · Glutes, Hamstrings
- Band deadliftA resistance band · Glutes, Hamstrings
- Double kettlebell swingTwo kettlebells of the same weight · Glutes, Hamstrings
- Kettlebell swingOne kettlebell · Glutes, Hamstrings
- Double kettlebell cleanTwo kettlebells of the same weight · Glutes, Hamstrings
- Kettlebell snatchOne kettlebell · Glutes, Hamstrings
- Barbell hip thrustA barbell, a bench to lean on and a bar pad · Glutes
- Glute bridgeNo equipment · Glutes
- Single-leg glute bridgeNo equipment · Glutes
- SupermanNo equipment · Lower back
- Bodyweight good morningNo equipment · Hamstrings, Lower back
- Machine leg curlA leg curl machine · Hamstrings
Push (20)
- Barbell bench pressA barbell and a flat bench, with a rack or a spotter · Chest
- Barbell incline bench pressA barbell and an incline bench, with a rack or a spotter · Chest, Front shoulders
- Close-grip bench pressA barbell and a flat bench, with a rack or a spotter · Triceps, Chest
- Barbell overhead pressA barbell · Front shoulders, Side shoulders
- Double kettlebell military pressTwo kettlebells of the same weight · Front shoulders, Side shoulders
- Double kettlebell push pressTwo kettlebells of the same weight · Front shoulders, Side shoulders
- Kettlebell pressOne kettlebell · Front shoulders, Side shoulders
- Dumbbell chest pressTwo dumbbells, on a bench or the floor · Chest
- Incline dumbbell pressTwo dumbbells and an incline bench · Chest, Front shoulders
- DipParallel bars or a dip station · Chest, Triceps
- Weighted dipParallel bars or a dip station, and a dip belt or weighted vest · Chest, Triceps
- Dumbbell shoulder pressTwo dumbbells · Front shoulders, Side shoulders
- Band pressA resistance band and a sturdy anchor · Chest
- Cable chest pressA cable station · Chest
- Push-upNo equipment · Chest
- Incline push-upA bench or counter · Chest
- Decline push-upA step or bench for your feet · Chest, Front shoulders
- Diamond push-upNo equipment · Triceps
- Archer push-upNo equipment · Chest
- Pike push-upNo equipment · Front shoulders
Pull (17)
- Barbell rowA barbell · Lats, Upper back
- Double kettlebell bent rowTwo kettlebells of the same weight · Lats, Upper back
- Kettlebell rowOne kettlebell · Lats, Upper back
- Dumbbell rowOne dumbbell and something to brace on · Lats, Upper back
- Band rowA resistance band and a sturdy anchor · Upper back, Lats
- Seated cable rowA seated cable row · Upper back, Lats
- Doorframe rowA sturdy door frame · Upper back, Lats
- Towel rowA towel and a sturdy anchor · Lats, Upper back
- Inverted rowA low bar, rings or a sturdy table · Upper back, Lats
- Pull-upA pull-up bar · Lats
- Weighted pull-upA pull-up bar and a weight belt or vest · Lats
- Chin-upA pull-up bar · Lats, Biceps
- Lat pulldownA lat pulldown machine · Lats
- Band pull-apartA resistance band · Rear shoulders, Upper back
- Face pullA cable station with a rope, set at face height · Rear shoulders, Upper back
- Prone Y-T-W raiseNo equipment · Upper back, Traps, Rear shoulders
- Barbell shrugA barbell · Traps
Mobility & stretching (16)