Exercise library
Browse the full illustrated exercise library with cues, equipment needs and easier and harder variations.
Equipment you have
Training exercises
Bodyweight squat Quads . Glutes Squat . No equipment Beginner
Chair sit-to-stand Quads . Glutes Squat . Home Beginner
Goblet squat Quads . Glutes Squat . Home Beginner
Glute bridge Glutes . Hamstrings Hinge . No equipment Beginner
Dumbbell Romanian deadlift Hamstrings . Glutes . Back Hinge . Home Intermediate
Wall push-up Chest . Triceps . Front delts Push . No equipment Beginner
Push-up Chest . Triceps . Front delts Push . No equipment Intermediate
Band chest press Chest . Triceps Push . Home Beginner
Dumbbell bench press Chest . Triceps . Front delts Push . Home Intermediate
Band overhead press Shoulders . Triceps Push . Home Beginner
Dumbbell shoulder press Shoulders . Triceps Push . Home Intermediate
Inverted row (under a table) Back . Biceps Pull . Home Beginner
Band row Back . Biceps Pull . Home Beginner
One-arm dumbbell row Back . Biceps Pull . Home Beginner
Reverse lunge Quads . Glutes Lunge . No equipment Beginner
Bulgarian split squat Quads . Glutes Lunge . Home Intermediate
Forearm plank Core Core . No equipment Beginner
Bird-dog Core . Glutes Core . No equipment Beginner
Dumbbell biceps curl Biceps Pull . Home Beginner
Calf raise Calves Calves . No equipment Beginner
Barbell bench press Chest . Triceps . Front delts Push . Gym Intermediate
Incline dumbbell press Chest . Front delts . Triceps Push . Home Beginner
Incline pushup Chest . Triceps . Front delts Push . Home Beginner
Chest dip Chest . Triceps . Front delts Push . Home Intermediate
Dumbbell fly Chest . Front delts Push . Home Beginner
Cable crossover Chest . Front delts Push . Gym Intermediate
Machine chest press Chest . Triceps . Front delts Push . Gym Beginner
Pull-up Lats . Back . Biceps Pull . Home Advanced
Chin-up Lats . Biceps . Back Pull . Home Advanced
Lat pulldown Lats . Back . Biceps Pull . Gym Beginner
Barbell bent-over row Back . Lats . Rhomboids Pull . Gym Intermediate
Seated cable row Back . Lats . Rhomboids Pull . Gym Beginner
Straight-arm pulldown Lats . Back Pull . Gym Beginner
Face pull Rear delts . Traps . Rhomboids Pull . Gym Beginner
Dumbbell pullover Lats . Chest Pull . Home Intermediate
Barbell overhead press Shoulders . Front delts . Triceps Push . Gym Intermediate
Arnold press Shoulders . Front delts . Side delts Push . Home Intermediate
Dumbbell lateral raise Side delts . Shoulders Push . Home Beginner
Rear delt fly Rear delts . Rhomboids . Traps Pull . Home Beginner
Upright row Side delts . Traps . Shoulders Push . Home Intermediate
Front raise Front delts . Shoulders Push . Home Beginner
Triceps pushdown Triceps Push . Gym Beginner
Overhead triceps extension Triceps Push . Home Beginner
Skullcrusher Triceps Push . Home Intermediate
Bench dip Triceps . Front delts . Chest Push . Home Beginner
Close-grip pushup Triceps . Chest . Front delts Push . No equipment Beginner
Barbell curl Biceps . Forearms Pull . Gym Beginner
Hammer curl Biceps . Forearms Pull . Home Beginner
Preacher curl Biceps . Forearms Pull . Home Intermediate
Cable curl Biceps . Forearms Pull . Gym Beginner
Wrist curl Forearms Pull . Home Beginner
Reverse curl Forearms . Biceps Pull . Home Beginner
Barbell back squat Quads . Glutes Squat . Gym Intermediate
Front squat Quads . Glutes Squat . Gym Advanced
Leg press Quads . Glutes Squat . Gym Beginner
Leg extension Quads Squat . Gym Beginner
Hack squat Quads . Glutes Squat . Gym Intermediate
Wall sit Quads . Glutes Squat . No equipment Beginner
Step-up Quads . Glutes Lunge . Home Beginner
Sissy squat Quads Squat . No equipment Advanced
Barbell deadlift Hamstrings . Glutes . Back Hinge . Gym Intermediate
Sumo deadlift Glutes . Hamstrings . Adductors Hinge . Gym Intermediate
Barbell hip thrust Glutes . Hamstrings Hinge . Gym Intermediate
Lying leg curl Hamstrings Hinge . Gym Beginner
Good morning Hamstrings . Glutes . Lower back Hinge . Gym Advanced
Single-leg Romanian deadlift Hamstrings . Glutes Hinge . Home Intermediate
Kettlebell swing Glutes . Hamstrings Hinge . Home Intermediate
Cable pull-through Glutes . Hamstrings Hinge . Gym Beginner
Nordic hamstring curl Hamstrings Hinge . No equipment Advanced
Cossack squat Adductors . Quads . Glutes Lunge . No equipment Intermediate
Adductor machine Adductors Core . Gym Beginner
Copenhagen plank Adductors . Core Core . Home Advanced
Lateral band walk Abductors . Glutes Core . Home Beginner
Hip abduction machine Abductors . Glutes Core . Gym Beginner
Side-lying leg raise Abductors . Glutes Core . No equipment Beginner
Standing calf raise Calves Calves . Gym Beginner
Seated calf raise Calves Calves . Gym Beginner
Donkey calf raise Calves Calves . Home Intermediate
Crunch Abs Core . No equipment Beginner
Hanging leg raise Abs . Core Core . Gym Advanced
Lying leg raise Abs . Core Core . No equipment Beginner
Cable crunch Abs Core . Gym Intermediate
Russian twist Obliques . Core Core . No equipment Beginner
Side plank Obliques . Core Core . No equipment Beginner
Dead bug Core . Abs Core . No equipment Beginner
Mountain climber Core . Abs Core . No equipment Beginner
Hollow hold Abs . Core Core . No equipment Intermediate
Ab wheel rollout Abs . Core Core . Home Advanced
Pallof press Core . Obliques Core . Home Beginner
Farmer carry Core . Back Core . Home Beginner
Suitcase carry Obliques . Core Core . Home Beginner
Seated ball march Core . Hips Core . Home Beginner
Ball wall squat Quads . Glutes Squat . Home Beginner
Feet-on-ball glute bridge Glutes . Hamstrings Hinge . Home Beginner
Ball hamstring curl Hamstrings . Glutes Hinge . Home Intermediate
Ball stir-the-pot Core . Abs Core . Home Advanced
Knee push-up Chest . Triceps . Front delts Push . No equipment Beginner
Elevated push-up Chest . Triceps . Front delts Push . Home Beginner
Warm-up & mobility
Cat-cow Spine . Core Mobility . No equipment Beginner
Kneeling hip-flexor stretch Hips . Quads Mobility . No equipment Beginner
World's greatest stretch Hips . Spine . Shoulders Mobility . No equipment Beginner
Thoracic rotation Spine . Shoulders Mobility . No equipment Beginner
Deep squat hold Hips . Adductors Mobility . No equipment Beginner
Downward dog Hamstrings . Spine Mobility . No equipment Beginner
Childs pose Spine . Hips Mobility . No equipment Beginner
Thread the needle Spine . Back Mobility . No equipment Beginner
90/90 hip switch Hips Mobility . No equipment Beginner
Ball thoracic extension Spine . Shoulders Mobility . Home Beginner
Arm circles Shoulders Mobility . No equipment Beginner
Shoulder rolls Shoulders . Traps Mobility . No equipment Beginner
Hip circles Hips Mobility . No equipment Beginner
Torso rotations Spine . Obliques Mobility . No equipment Beginner
Standing side bends Obliques . Spine Mobility . No equipment Beginner
Standing forward bend Hamstrings . Spine Mobility . No equipment Beginner
Marching in place Hips . Core Mobility . No equipment Beginner
Step-touch Hips . Calves Mobility . No equipment Beginner
Ankle circles Calves Mobility . No equipment Beginner
Leg swings Hips . Hamstrings Mobility . No equipment Beginner
Inchworm walkout Core . Hamstrings . Shoulders Mobility . No equipment Beginner
Low-impact jacks Shoulders . Calves Mobility . No equipment Beginner
Outdoor walk Heart and lungs Mobility . No equipment Beginner
Treadmill walk Heart and lungs Mobility . Home Beginner
Walking-pad walk Heart and lungs Mobility . Home Beginner
Easy bike spin Heart and lungs Mobility . Home Beginner
Easy row Heart and lungs Mobility . Home Beginner
Supported deep squat Hips . Adductors Mobility . No equipment Beginner
Birth-ball hip circles Hips . Core Mobility . Home Beginner
Birth-ball rocking Hips . Spine Mobility . Home Beginner
Birth-ball pelvic tilt Hips . Core Mobility . Home Beginner
Gentle birth-ball bounce Hips Mobility . Home Beginner
Standing pelvic tilt Hips . Spine Mobility . No equipment Beginner
All-fours pelvic tilt Spine . Core Mobility . No equipment Beginner
Tailor (butterfly) sitting Hips . Adductors Mobility . No equipment Beginner
Side-lying rest Hips Mobility . No equipment Beginner
Pelvic-floor focus Core Mobility . No equipment Beginner
Make light loads hard
No heavy weights? These add challenge to bodyweight and light-equipment training.
Slow loweringTake 3-4 seconds to lower each rep; the muscle works harder with no extra load.
PausesPause 1-2 seconds at the hardest point to remove momentum.
One-and-a-half repsDo a full rep, then a half rep, and count the two as one.
Shorter restCut the rest between sets to make the same work harder.
Closer to failureWith light loads, take the set to within 1-2 reps of failure.
One side at a timeTrain one arm or leg at a time to roughly double the relative load.