Complete Exercise Library
Discover our comprehensive library of exercises with detailed instructions, video demonstrations, and expert form tips for effective strength training.
73 exercises
Alternating Leg Raises
A core exercise that targets the lower rectus and transverse abdominis muscles.
BodyweightAnkle Taps
A core exercise that targets the obliques and rectus abdominis by reaching side to side to tap each ankle.
DumbbellsArnold Press
A shoulder press variation that rotates the palms from facing you to facing forward during the press. This rotation engages all three deltoid heads, making it one of the most complete shoulder exercises.
BodyweightB-Stance Hip Thrust
A unilateral glute exercise that shifts most of the load to one leg by staggering the feet, with the working foot flat on the floor and the other foot resting on its heel for light support.
Resistance BandBanded Glute Bridge
A glute-focused exercise that adds resistance band tension to the standard glute bridge, increasing glute activation at the top of the movement.
BodyweightBear Hold
A core stability exercise that strengthens the deep abdominals, shoulders, and quads by holding a hovering tabletop position.
Bicep Curls
A fundamental arm exercise that isolates the biceps. Performed by curling weight from a fully extended arm position to shoulder height, this is one of the most effective exercises for building bicep size and strength.
Bicycle Crunches
A core exercise that targets the rectus abdominis, external obliques and transverse abdominis.
BodyweightBird Dog
A core stability exercise that strengthens the abs, lower back, and glutes by extending opposite arm and leg from a tabletop position.
BodyweightBodyweight Bulgarian Split Squat
A unilateral lower body exercise that targets the quads, glutes, and hamstrings by performing a split squat with the rear foot elevated on a bench.
BodyweightBodyweight Squat
A fundamental lower body exercise that targets the quadriceps, glutes, and hamstrings using only your body weight.
BodyweightBodyweight Walking Lunges
A dynamic lower body exercise that targets the quads, glutes, and hamstrings by performing alternating forward lunges while moving across the floor.
BodyweightClamshells
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.
BodyweightClose Grip Push Ups
A push up variation with hands placed close together, shifting emphasis from the chest to the triceps. This narrow hand placement increases tricep activation while still working the chest and shoulders.
BodyweightCurtsy Lunge
A lower body exercise that targets the glutes and inner thighs by stepping one leg diagonally behind the other into a lunge, similar to a curtsy motion.
BodyweightDead Bug
A core stability exercise that strengthens the deep abdominals by extending opposite arm and leg from a supine position while keeping the lower back pressed into the floor.
DumbbellsDumbbell Bicep Curl
An isolation exercise that targets the biceps.
Dumbbells, Flat BenchDumbbell Bulgarian Split Squat
A compound exercise that targets the quads, glutes and hamstrings.
DumbbellDumbbell Curtsy Lunge
A lower body exercise that targets the glutes and inner thighs by stepping one leg diagonally behind the other into a lunge while holding dumbbells for added resistance.
DumbbellsDumbbell Frog Pumps
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.
DumbbellsDumbbell Glute Bridge
A glute-building exercise performed lying on your back with a dumbbell on your hips, driving upward to target the glutes with added resistance.
DumbbellsDumbbell Hip Thrust
A weighted variation of the hip thrust that uses a dumbbell placed across the hips to increase resistance, targeting the glutes and hamstrings while the upper back is supported on a bench.
Dumbbell Overhead Tricep Extension
A tricep isolation exercise performed with a dumbbell in each hand, extending both arms overhead simultaneously. Using two dumbbells ensures each arm works independently, helping to correct imbalances while providing a deep stretch on the long head of the tricep.
DumbbellsDumbbell Reverse Lunge
A weighted unilateral lower body exercise that targets the glutes, quads, and hamstrings by stepping backward into a lunge while holding dumbbells.
DumbbellsDumbbell Romanian Deadlift
A hip-hinge exercise targeting the hamstrings and glutes using dumbbells.
Dumbbells, Flat BenchDumbbell Single Arm Row
A compound exercise that targets the back muscles.
DumbbellsDumbbell Stiff Leg Deadlift
A dumbbell variation of the stiff leg deadlift that targets the hamstrings and glutes with minimal knee bend. Holding dumbbells allows for a natural hand position and greater range of motion compared to a barbell.
DumbbellsDumbbell Sumo Squat
A compound exercise that targets the glutes, quads and hamstrings.
Booty BandsFire Hydrants
Banded glute activation exercise that targets the gluteus maximus.
Flutter Kicks
A core exercise that targets the lower rectus and transverse abdominis.
BodyweightFrog Pumps
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.
BodyweightGlute Bridge
A lower body exercise that targets the glutes and hamstrings by driving the hips upward from a lying position.
BodyweightGlute Bridge Abduction
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.
BodyweightGlute Kickbacks
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.
Dumbbell or KettlebellGoblet Squat
A squat variation where you hold a weight close to your chest, excellent for building lower body strength and improving squat form.
DumbbellsHammer Curls
A bicep curl variation performed with a neutral grip (palms facing each other). This grip targets the brachioradialis and brachialis in addition to the biceps, helping build overall arm thickness.
BodyweightHip Thrust
A compound lower body exercise that targets the glutes by driving the hips upward from a seated position with the upper back supported on a bench.
BodyweightHollow Hold
A core stability exercise that targets the deep abdominals and hip flexors by holding a curved, hollow body position on your back.
Incline Push Ups
A push up variation performed with hands elevated on a bench or step. The incline angle reduces the load compared to standard push ups, making it a great progression for beginners or a useful warm-up for advanced athletes.
KettlebellKettlebell Romanian Deadlift
A hip-hinge exercise using a kettlebell that targets the hamstrings, glutes, and lower back while improving posterior chain strength and flexibility.
KettlebellKettlebell Sumo Squat
A compound exercise that targets the glutes, quads and hamstrings.
BodyweightKnee Push Ups
A beginner-friendly push up variation performed from the knees instead of the toes. This reduces the load on the upper body while maintaining the same movement pattern, making it an excellent progression toward full push ups.
Knee Reaching Crunch
A core exercise that targets the rectus abdominis.
BandsLateral Banded Walks
A glute activation exercise that uses a resistance band around the legs to strengthen the hip abductors and glutes by stepping sideways in a controlled manner.
DumbbellsLateral Raises
An isolation exercise that targets the lateral deltoid muscles of the shoulders.
Leg Raises
A core exercise that targets the lower abdominal muscles.
BodyweightMountain Climbers
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.
Overhead Tricep Extension
A tricep isolation exercise performed by holding a single dumbbell with both hands behind the head and extending it overhead. The overhead position provides a deep stretch on the long head of the tricep, making it one of the best exercises for building tricep size.
Plank
An isometric core exercise that targets the transverse abdominis.
BodyweightPlank to Pike
A dynamic core exercise that transitions from a plank into a pike position by driving the hips upward, targeting the abdominals, shoulders, and hip flexors.
Plank Toe Taps
An advanced variation of the plank core exercise that targets the transverse abdominis.
Push Ups
A foundational bodyweight exercise that targets the chest, shoulders, and triceps. Push ups build upper body pressing strength and core stability, and can be performed anywhere with no equipment.
BodyweightReverse Crunch
A core exercise that targets the lower abdominals by curling the hips off the floor toward the chest, keeping tension on the abs throughout the movement.
BodyweightReverse Hyperextension
A posterior chain exercise that targets the glutes, hamstrings, and lower back by lifting the legs behind you while the upper body remains supported on a bench or platform.
BodyweightReverse Lunge
A unilateral lower body exercise that targets the glutes, quads, and hamstrings by stepping backward into a lunge position.
BodyweightScissor Kicks
A core exercise performed lying on your back where you alternate crossing your legs over each other in a scissoring motion. Targets the lower abs and hip flexors while improving core stability.
Dumbbells, Flat BenchSeated Dumbbell Shoulder Press
A compound exercise that targets the shoulders.
DumbbellsShoulder Press
A compound exercise that targets the deltoid muscles of the shoulders, as well as the triceps and upper chest.
Side Plank
An isometric core exercise that targets the external obliques.
Side Plank Dip
A floor based core exercise that targets the transverse abdominis and obliques.
BodyweightSide-Lying Hip Abduction
A glute isolation exercise performed lying on your side, lifting the top leg upward to target the gluteus medius and hip abductors.
Single Arm Arnold Press
A unilateral variation of the Arnold Press performed one arm at a time. The single arm execution increases core engagement and helps identify and correct strength imbalances between sides while targeting all three deltoid heads.
Single Arm Overhead Tricep Extension
An isolation exercise that targets the long head of the tricep by extending a dumbbell overhead one arm at a time. The unilateral execution helps correct strength imbalances and allows for a deep stretch at the bottom of the movement.
BodyweightSingle Leg Glute Bridge
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.
Flat BenchSingle Leg Hip Thrust
A unilateral compound exercise that targets the glutes and hamstrings.
DumbbellsStiff Leg Deadlift
A hip-hinge movement that targets the hamstrings and glutes by lowering the weight with minimal knee bend. Unlike the Romanian deadlift, the legs remain almost fully straight throughout, placing greater emphasis on hamstring flexibility and strength.
BodyweightStraight Leg Kickbacks
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.
BodyweightSumo Squat
A wide-stance squat variation that targets the inner thighs, glutes, and quads by using a wider foot placement with toes pointed outward.
Booty BandsSuperman Pulse
Banded glute activation exercise that targets the gluteus maximus.
Toe Touches
A core exercise that targets the rectus abdominis.
Tricep Kickbacks
An isolation exercise that targets the triceps. Performed by hinging forward and extending the arm backward, this exercise is great for building definition in the back of the upper arm.
BodyweightV Crunch
A core exercise where you simultaneously lift your upper body and legs off the floor to form a V shape. Targets the rectus abdominis and hip flexors while challenging coordination and balance.
BodyweightWalking Lunges
A dynamic lower body exercise where you step forward into alternating lunges while moving across the floor. Targets the quads, glutes and hamstrings while also challenging balance and coordination.
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