Complete Exercise Library
Discover our comprehensive library of exercises with detailed instructions, video demonstrations, and expert form tips for effective strength training.
Alternating Leg Raises
Hip Flexors, Obliques, Rectus Abdominis
A core exercise that targets the lower rectus and transverse abdominis muscles.
Ankle Taps
Obliques
A core exercise that targets the obliques and rectus abdominis by reaching side to side to tap each ankle.
Banded Glute Bridge
Glute Medius, Glutes
A glute-focused exercise that adds resistance band tension to the standard glute bridge, increasing glute activation at the top of the movement.
Bear Hold
Core, Shoulders
A core stability exercise that strengthens the deep abdominals, shoulders, and quads by holding a hovering tabletop position.
Bicycle Crunches
Obliques, Rectus Abdominis
A core exercise that targets the rectus abdominis, external obliques and transverse abdominis.
Bird Dog
Core, Glutes
A core stability exercise that strengthens the abs, lower back, and glutes by extending opposite arm and leg from a tabletop position.
Bodyweight Split Squat
Glutes, Quadriceps
A unilateral compound exercise that targets the quads, glutes and hamstrings.
Bodyweight Squat
Glutes, Quadriceps
A fundamental lower body exercise that targets the quadriceps, glutes, and hamstrings using only your body weight.
Clamshells
Glute Medius
A glute activation exercise performed lying on your side with knees bent, opening and closing the top knee like a clamshell to target the gluteus medius and hip external rotators.
Dumbbell Frog Pumps
Glutes
A glute activation exercise performed lying on your back with the soles of your feet together and knees flared out, holding a dumbbell on your hips while driving upward to isolate the glutes with added resistance.
Dumbbell Glute Bridge
Glutes
A glute-building exercise performed lying on your back with a dumbbell on your hips, driving upward to target the glutes with added resistance.
Dumbbell Reverse Lunge
Glutes, Quadriceps
A weighted unilateral lower body exercise that targets the glutes, quads, and hamstrings by stepping backward into a lunge while holding dumbbells.
Dumbbell Romanian Deadlift
Glutes, Hamstrings
A hip-hinge exercise targeting the hamstrings and glutes using dumbbells.
Dumbbell Single Arm Row
Latissimus Dorsi, Upper Back
A compound exercise that targets the back muscles.
Dumbbell Split Squat
Glutes, Quadriceps
A compound exercise that targets the quads, glutes and hamstrings.
Dumbbell Sumo Squat
Glutes, Quadriceps
A compound exercise that targets the glutes, quads and hamstrings.
Fire Hydrants
Glute Medius, Glute Minimus
Banded glute activation exercise that targets the gluteus maximus.
Flutter Kicks
Hip Flexors, Obliques, Rectus Abdominis
A core exercise that targets the lower rectus and transverse abdominis.
Frog Pumps
Glutes
A glute activation exercise performed lying on your back with the soles of your feet together and knees flared out, driving the hips upward to isolate the glutes.
Glute Bridge
Glutes
A lower body exercise that targets the glutes and hamstrings by driving the hips upward from a lying position.
Glute Bridge Abduction
Glute Medius, Glutes
A glute activation exercise that combines a glute bridge with a banded or bodyweight knee abduction at the top, targeting both the gluteus maximus and gluteus medius.
Glute Kickbacks
Glutes
An isolation exercise performed on all fours that targets the glutes by extending one leg straight back and squeezing at the top of the movement.
Goblet Squat
Glutes, Quadriceps
A squat variation where you hold a weight close to your chest, excellent for building lower body strength and improving squat form.
Hollow Hold
Rectus Abdominis, Transverse Abdominis
A core stability exercise that targets the deep abdominals and hip flexors by holding a curved, hollow body position on your back.
Kettlebell Romanian Deadlift
Glutes, Hamstrings
A hip-hinge exercise using a kettlebell that targets the hamstrings, glutes, and lower back while improving posterior chain strength and flexibility.
Kettlebell Sumo Squat
Glutes, Quadriceps
A compound exercise that targets the glutes, quads and hamstrings.
Knee Reaching Crunch
Obliques, Rectus Abdominis, Transverse Abdominis
A core exercise that targets the rectus abdominis.
Lateral Raises
Middle Deltoid, Shoulders
An isolation exercise that targets the lateral deltoid muscles of the shoulders.
Leg Raises
Hip Flexors, Obliques, Rectus Abdominis, Transverse Abdominis
A core exercise that targets the lower abdominal muscles.
Mountain Climbers
Core, Hip Flexors
A dynamic core and cardio exercise that targets the abs, hip flexors, and shoulders by driving the knees toward the chest from a plank position.
Plank
Core, Obliques, Rectus Abdominis, Transverse Abdominis
An isometric core exercise that targets the transverse abdominis.
Plank Toe Taps
Core, Obliques, Transverse Abdominis
An advanced variation of the plank core exercise that targets the transverse abdominis.
Reverse Lunge
Glutes, Quadriceps
A unilateral lower body exercise that targets the glutes, quads, and hamstrings by stepping backward into a lunge position.
Seated Dumbbell Shoulder Press
Shoulders
A compound exercise that targets the shoulders.
Shoulder Press
Front Deltoid, Shoulders
A compound exercise that targets the deltoid muscles of the shoulders, as well as the triceps and upper chest.
Side-Lying Hip Abduction
Glute Medius
A glute isolation exercise performed lying on your side, lifting the top leg upward to target the gluteus medius and hip abductors.
Side Plank
Obliques, Transverse Abdominis
An isometric core exercise that targets the external obliques.
Side Plank Dip
Obliques, Transverse Abdominis
A floor based core exercise that targets the transverse abdominis and obliques.
Single Leg Glute Bridge
Glutes
A unilateral lower body exercise that targets the glutes and hamstrings by driving the hips upward from a lying position using one leg, helping to correct muscle imbalances.
Single Leg Hip Thrust
Glutes
A unilateral compound exercise that targets the glutes and hamstrings.
Straight Leg Kickbacks
Glutes
A glute isolation exercise performed on all fours, extending one leg straight back and upward with the knee fully extended to target the glutes and hamstrings.
Sumo Squat
Glutes, Quadriceps
A wide-stance squat variation that targets the inner thighs, glutes, and quads by using a wider foot placement with toes pointed outward.
Superman Pulse
Glute Maximus, Glutes, Lower Back
Banded glute activation exercise that targets the gluteus maximus.
Toe Touches
Obliques, Rectus Abdominis, Transverse Abdominis
A core exercise that targets the rectus abdominis.
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