Build, Focus & Training Goals
Exercise library
344 exercises with video demonstrations, step-by-step instructions and the muscles each one works. Filter by muscle group, equipment, workout style or training goal.
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90 Degree Alternate Heel Touch
The 90 Degree Alternate Heel Touch trains controlled side bending, helping improve core control and coordination through slow, precise movement.
90 Degree Heel Touch
The 90 Degree Heel Touch builds controlled core tension through a steady curling motion, helping improve abdominal strength and control.
90/90 Stretch
The 90/90 Stretch improves hip mobility and control by guiding your hips through a stable, seated rotation position.
Abdominal Air Bike
The Abdominal Air Bike is a bodyweight core exercise that combines controlled rotation with steady tension to build strength and endurance.
Alternate Heel Touches
The Alternate Heel Touches is a simple core exercise that builds control and endurance by using small side-to-side movements under tension.
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Alternate Leg Raise
The Alternate Leg Raise is a controlled core exercise that builds strength and stability by lifting one leg at a time while staying steady.
Alternate Standing Dumbbell Curl
The Alternate Standing Dumbbell Curl builds arm strength by lifting one weight at a time, helping improve control and balance between sides.
Assault Bike Run
The Assault Bike Run is a full-body conditioning movement that uses steady pedaling and pushing to build stamina and work capacity.
Assisted Pull-Up
The Assisted Pull-Up helps you build pulling strength by reducing bodyweight resistance, making it easier to learn proper pull-up technique and control.
Back Extension On Stability Ball
The Back Extension on Stability Ball is a controlled bodyweight exercise that strengthens the lower back while improving balance and core control.
Ball Rolling for Front Thigh
Ball Rolling For Front Thigh is a simple recovery exercise that helps reduce stiffness and improve comfort in the front of the leg.
Band Resisted Push Up
The Band Resisted Push Up is a push-up variation that increases upper-body strength by adding band resistance to the pressing movement.
Banded Hip Thrusts
Banded Hip Thrusts are a lower-body strength exercise that builds glute power and tension through band resistance.
Barbell Bench Press
The Barbell Bench Press is a foundational chest exercise used to build upper-body pushing strength with a barbell on a flat bench.
Barbell Bent Over Row
The Barbell Bent Over Row is a powerful compound exercise that builds back strength, improves posture and supports overall pulling performance.
Barbell Clean And Jerk
The Barbell Clean and Jerk is an explosive full-body lift that builds power, coordination and total-body strength in one fluid movement.
Barbell Curl
The Barbell Curl is a basic arm exercise that builds strength and size by lifting a bar through a controlled bending motion.
Barbell Deadlift
The Barbell Deadlift is a foundational strength exercise that builds full-body power and proper lifting mechanics and improves control.
Barbell Decline Bench Press
The Barbell Decline Bench Press is a chest exercise that emphasizes lower chest strength using a barbell on a downward-sloping bench.
Barbell Front Raise
The Barbell Front Raise builds shoulder strength and control by lifting a fixed bar through a controlled front-to-shoulder range.
Barbell Front Squat
The Barbell Front Squat is a lower-body strength exercise that builds quad strength while reinforcing an upright, stable squat position.
Barbell Good Morning
The Barbell Good Morning is a hinge-based exercise that strengthens the hamstrings, glutes and lower back while reinforcing proper hip mechanics.
Barbell Hip Thrust
The Barbell Hip Thrust is a compound lower-body strength exercise that builds glute power through loaded hip extension.
Barbell Incline Bench Press
The Barbell Incline Bench Press is a chest exercise that emphasizes upper chest strength by pressing a barbell on an inclined bench.
Barbell Lunge
The Barbell Lunge is a compound lower-body exercise that builds leg strength, balance and control through unilateral loading.
Barbell Preacher Curl
The Barbell Preacher Curl isolates the arms by removing momentum, helping you focus on controlled strength and steady muscle tension.
How to choose exercises for your workouts
Start with compound exercises
Compound exercises move two or more joints and train several muscle groups in one movement. The squat trains the quadriceps, glutes and adductors; the bench press trains the chest, front deltoids and triceps; the barbell row trains the upper back, lats and biceps. Because more muscle mass contributes to the lift, compound exercises allow heavier loads than isolation exercises, and progress on them is easy to track from week to week. Most programs place one or two compound exercises at the start of each session, when fatigue is lowest and technique is most consistent. Isolation exercises such as the biceps curl, lateral raise or leg extension move a single joint. They follow the compound work and add volume for muscles the main lifts train less directly, such as the side deltoids, the calves and the hamstrings through knee flexion.
Cover every movement pattern
A balanced program trains each main movement pattern at least once per week: a squat, a hip hinge, a horizontal push, a horizontal pull, a vertical push and a vertical pull, with core and carry exercises as additions. Squat patterns include the back squat, goblet squat and split squat. Hinge patterns include the deadlift, Romanian deadlift and hip thrust. Pushing covers bench presses, push-ups and overhead presses; pulling covers rows, pull-ups and lat pulldowns. Organising exercises by pattern prevents a common imbalance in self-built programs, where pressing volume far exceeds pulling volume and the posterior chain receives little direct work. Within each pattern, the specific exercise can be chosen on equipment, experience and comfort. Every exercise page lists alternatives and variations for that reason, so a movement that causes pain can be replaced by one that trains the same muscles.
Match exercises to your equipment
Every major muscle group can be trained with a basic setup, provided sets are taken close to failure and the load or the number of repetitions increases over time. Bodyweight exercises need no equipment; push-ups, split squats, glute bridges and planks cover most patterns, and pulling is the one pattern that is hard to load without a bar or a band. Dumbbells add load and allow one-sided work that exposes strength differences between sides. A barbell allows the heaviest loads and the most precise progression on the squat, deadlift and bench press. Cables and machines make isolation work and high-repetition sets easier to control. A 2023 meta-analysis by Haugen and colleagues found no difference in muscle growth between free-weight and machine training, which makes availability and comfort reasonable criteria. The equipment filter at the top of this page shows every exercise that fits a given setup.
How many exercises per muscle group
Weekly training volume, counted as hard sets per muscle group, says more about muscle growth than the number of different exercises. A 2017 meta-analysis by Schoenfeld, Ogborn and Krieger found a graded dose-response relationship: each additional weekly set per muscle group was associated with a larger gain in muscle size. Around 10 or more hard sets per muscle group per week is a common target for hypertrophy. In practice, one or two exercises per muscle group in a session, for two to four sets each, reaches that range when each muscle is trained twice per week. A full session typically contains four to eight exercises. Gains per set become smaller as volume within a single workout rises, so extra volume is usually better spread across the week than stacked into one session. Two well-chosen exercises per muscle group, progressed consistently, cover the needs of most lifters.
Frequently asked questions about choosing exercises
The library contains 344 exercises. Each exercise page has a video demonstration, step-by-step instructions, the primary and secondary muscles worked and answers to common questions, and most cite peer-reviewed research. Exercises can be filtered by muscle group, equipment, workout style and training goal.
Compound exercises move two or more joints and train several muscle groups at once, such as the squat, deadlift and bench press. Isolation exercises move a single joint and target one muscle, such as the biceps curl or leg extension. Most programs are built around compound lifts, with isolation exercises added for specific muscles.
Push-ups, squats, lunges, split squats, glute bridges, planks and mountain climbers need no equipment and together cover most muscle groups. Pulling movements are the hardest to train without equipment; a resistance band or a pull-up bar fills that gap. Selecting bodyweight in the equipment filter shows every exercise that needs no equipment.
Four to eight exercises per session covers most programs: one or two compound lifts first, followed by accessory and isolation exercises. The number of weekly sets per muscle group matters more than the number of exercises. Around 10 or more hard sets per muscle group per week is a common target for muscle growth.
Keeping the main exercises the same for four to eight weeks or longer makes progress measurable, because load and repetitions can be compared from one session to the next. Accessory exercises can be rotated more often for variety. An exercise is worth replacing sooner when it causes pain or does not fit the available equipment.
Integrate workouts into full-body and split routines
