Free exercise library
868 exercises. Photos and step-by-step form guides. Free.
Every exercise below has start/finish photos and numbered instructions — bodyweight, dumbbells, barbell, bands, machines and more. No signup, no paywall. Want them assembled into a plan that fits your life? That’s what the AI coach does daily.
Chest
Alternating Floor PressbeginnerAround The WorldsintermediateBarbell Bench Press - Medium GripbeginnerBarbell Guillotine Bench PressintermediateBarbell Incline Bench Press - Medium GripbeginnerBehind Head Chest StretchexpertBench Press - With BandsbeginnerBent-Arm Dumbbell PulloverintermediateBodyweight FlyesintermediateButterflybeginnerCable Chest PressbeginnerCable CrossoverbeginnerCable Iron CrossbeginnerChain PressintermediateChest And Front Of Shoulder StretchbeginnerChest Push from 3 point stancebeginnerChest Push (multiple response)beginnerChest Push (single response)beginnerChest Push with Run ReleasebeginnerChest Stretch on Stability BallbeginnerClock Push-UpintermediateCross Over - With BandsbeginnerDecline Barbell Bench PressbeginnerDecline Dumbbell Bench PressbeginnerDecline Dumbbell FlyesbeginnerDecline Push-UpbeginnerDecline Smith PressbeginnerDips - Chest VersionintermediateDrop PushintermediateDumbbell Bench PressbeginnerDumbbell Bench Press with Neutral GripbeginnerDumbbell FlyesbeginnerDynamic Chest StretchbeginnerElbows BackbeginnerExtended Range One-Arm Kettlebell Floor PressbeginnerFlat Bench Cable FlyesintermediateForward Drag with PressintermediateFront Raise And PulloverbeginnerHammer Grip Incline DB Bench PressbeginnerHeavy Bag ThrustbeginnerIncline Cable Chest PressbeginnerIncline Cable FlyeintermediateIncline Dumbbell Bench With Palms Facing InbeginnerIncline Dumbbell FlyesbeginnerIncline Dumbbell Flyes - With A TwistbeginnerIncline Dumbbell PressbeginnerIncline Push-UpbeginnerIncline Push-Up Depth JumpbeginnerIncline Push-Up MediumbeginnerIncline Push-Up Reverse GripbeginnerIncline Push-Up WidebeginnerIsometric Chest SqueezesbeginnerIsometric WipersbeginnerLeg-Over Floor PressintermediateLeverage Chest PressbeginnerLeverage Decline Chest PressbeginnerLeverage Incline Chest PressbeginnerLow Cable CrossoverbeginnerMachine Bench PressbeginnerMedicine Ball Chest PassbeginnerNeck PressintermediateOne-Arm Flat Bench Dumbbell FlyebeginnerOne-Arm Kettlebell Floor PressintermediateOne Arm Dumbbell Bench PressbeginnerPlyo Kettlebell PushupsexpertPlyo Push-upbeginnerPush-Up WidebeginnerPush-Ups With Feet ElevatedbeginnerPush-Ups With Feet On An Exercise BallintermediatePush Up to Side PlankbeginnerPushupsbeginnerPushups (Close and Wide Hand Positions)beginnerSingle-Arm Cable CrossoverbeginnerSingle-Arm Push-UpintermediateSmith Machine Bench PressbeginnerSmith Machine Decline PressbeginnerSmith Machine Incline Bench PressbeginnerStanding Cable Chest PressbeginnerStraight-Arm Dumbbell PulloverintermediateSuspended Push-UpbeginnerSvend PressbeginnerWide-Grip Barbell Bench PressintermediateWide-Grip Decline Barbell Bench PressintermediateWide-Grip Decline Barbell Pulloverintermediate
Shoulders
Alternating Cable Shoulder PressbeginnerAlternating Deltoid RaisebeginnerAlternating Kettlebell PressintermediateAnti-Gravity PressbeginnerArm CirclesbeginnerArnold Dumbbell PressintermediateBack Flyes - With BandsbeginnerBackward Medicine Ball ThrowbeginnerBand Pull ApartbeginnerBarbell Incline Shoulder RaisebeginnerBarbell Rear Delt RowbeginnerBarbell Shoulder PressintermediateBattling RopesbeginnerBent Over Dumbbell Rear Delt Raise With Head On BenchbeginnerBent Over Low-Pulley Side LateralbeginnerBradford/Rocky PressesbeginnerCable Internal RotationbeginnerCable Rear Delt FlybeginnerCable Rope Rear-Delt RowsbeginnerCable Seated Lateral RaisebeginnerCable Shoulder PressbeginnerCar DriversbeginnerChair Upper Body StretchbeginnerCircus BellexpertClean and JerkexpertClean and PressintermediateCrucifixbeginnerCuban PressintermediateDouble Kettlebell JerkintermediateDouble Kettlebell Push PressintermediateDouble Kettlebell SnatchexpertDumbbell Incline Shoulder RaisebeginnerDumbbell Lying One-Arm Rear Lateral RaiseintermediateDumbbell Lying Rear Lateral RaiseintermediateDumbbell One-Arm Shoulder PressintermediateDumbbell One-Arm Upright RowintermediateDumbbell RaisebeginnerDumbbell ScaptionbeginnerDumbbell Shoulder PressintermediateElbow CirclesbeginnerExternal RotationbeginnerExternal Rotation with BandbeginnerExternal Rotation with CablebeginnerFace PullintermediateFront Cable RaisebeginnerFront Dumbbell RaisebeginnerFront Incline Dumbbell RaisebeginnerFront Plate RaiseintermediateFront Two-Dumbbell RaisebeginnerHandstand Push-UpsexpertInternal Rotation with BandbeginnerJerk BalanceintermediateKettlebell Arnold PressintermediateKettlebell Pirate ShipsbeginnerKettlebell Seated PressintermediateKettlebell Seesaw PressintermediateKettlebell ThrusterintermediateKettlebell Turkish Get-Up (Lunge style)intermediateKettlebell Turkish Get-Up (Squat style)intermediateKneeling Arm DrillbeginnerLandmine Linear JammerintermediateLateral Raise - With BandsbeginnerLeverage Shoulder PressbeginnerLog LiftintermediateLow Pulley Row To NeckbeginnerLying One-Arm Lateral RaiseintermediateLying Rear Delt RaiseintermediateMachine Shoulder (Military) PressbeginnerMedicine Ball Scoop ThrowbeginnerOne-Arm Incline Lateral RaisebeginnerOne-Arm Kettlebell Clean and JerkintermediateOne-Arm Kettlebell JerkintermediateOne-Arm Kettlebell Military Press To The SideintermediateOne-Arm Kettlebell Para PressintermediateOne-Arm Kettlebell Push PressintermediateOne-Arm Kettlebell SnatchexpertOne-Arm Kettlebell Split JerkintermediateOne-Arm Kettlebell Split SnatchexpertOne-Arm Side LateralsbeginnerPower PartialsbeginnerPush Press - Behind the NeckintermediateRack DeliveryintermediateReturn Push from StancebeginnerReverse FlyesbeginnerReverse Flyes With External RotationintermediateReverse Machine FlyesbeginnerRound The World Shoulder StretchbeginnerSeated Barbell Military PressintermediateSeated Bent-Over Rear Delt RaiseintermediateSeated Cable Shoulder PressbeginnerSeated Dumbbell PressbeginnerSeated Front DeltoidexpertSeated Side Lateral RaisebeginnerSee-Saw Press (Alternating Side Press)intermediateShoulder CirclesbeginnerShoulder Press - With BandsbeginnerShoulder RaisebeginnerShoulder StretchbeginnerSide Lateral RaisebeginnerSide Laterals to Front RaisebeginnerSide Wrist PullbeginnerSingle-Arm Linear JammerintermediateSingle Dumbbell RaisebeginnerSled Overhead Backward WalkbeginnerSled Reverse FlyebeginnerSmith Incline Shoulder RaisebeginnerSmith Machine One-Arm Upright RowbeginnerSmith Machine Overhead Shoulder PressbeginnerStanding Alternating Dumbbell PressbeginnerStanding Barbell Press Behind NeckintermediateStanding Bradford PressbeginnerStanding Dumbbell PressbeginnerStanding Dumbbell Straight-Arm Front Delt Raise Above HeadintermediateStanding Front Barbell Raise Over HeadintermediateStanding Low-Pulley Deltoid RaisebeginnerStanding Military PressbeginnerStanding Palm-In One-Arm Dumbbell PressbeginnerStanding Palms-In Dumbbell PressintermediateStanding Two-Arm Overhead ThrowbeginnerStraight Raises on Incline BenchbeginnerTwo-Arm Kettlebell CleanintermediateTwo-Arm Kettlebell JerkintermediateTwo-Arm Kettlebell Military PressintermediateUpright Barbell RowbeginnerUpward Stretchbeginner
Lats
Band Assisted Pull-UpbeginnerBent-Arm Barbell PulloverintermediateCable Incline PushdownbeginnerCatch and Overhead ThrowbeginnerChair Lower Back StretchbeginnerChin-UpbeginnerClose-Grip Front Lat PulldownbeginnerDynamic Back StretchbeginnerElevated Cable RowsintermediateFull Range-Of-Motion Lat PulldownintermediateGironda Sternum ChinsintermediateKipping Muscle UpintermediateKneeling High Pulley RowbeginnerKneeling Single-Arm High Pulley RowbeginnerLatissimus Dorsi-SMRbeginnerLeverage Iso RowbeginnerLondon BridgesintermediateMuscle UpintermediateOne Arm Against WallbeginnerOne Arm Lat PulldownbeginnerOne Handed HangbeginnerOverhead LatexpertOverhead SlambeginnerPullupsbeginnerRocky Pull-Ups/PulldownsintermediateRope ClimbintermediateRope Straight-Arm PulldownbeginnerShotgun RowbeginnerSide-Lying Floor StretchbeginnerSide To Side ChinsintermediateStraight-Arm PulldownbeginnerUnderhand Cable PulldownsbeginnerV-Bar PulldownintermediateV-Bar PullupbeginnerWeighted Pull UpsintermediateWide-Grip Lat PulldownbeginnerWide-Grip Pulldown Behind The NeckintermediateWide-Grip Rear Pull-Upintermediate
Middle Back
Alternating Kettlebell RowintermediateAlternating Renegade RowexpertBent Over Barbell RowbeginnerBent Over One-Arm Long Bar RowbeginnerBent Over Two-Arm Long Bar RowintermediateBent Over Two-Dumbbell RowbeginnerBent Over Two-Dumbbell Row With Palms InbeginnerBodyweight Mid RowintermediateDumbbell Incline RowbeginnerIncline Bench PullbeginnerInverted RowbeginnerInverted Row with StrapsbeginnerLeverage High RowbeginnerLying Cambered Barbell RowbeginnerLying T-Bar RowintermediateMiddle Back ShrugintermediateMiddle Back StretchbeginnerMixed Grip ChinexpertOne-Arm Dumbbell RowbeginnerOne-Arm Kettlebell RowintermediateOne-Arm Long Bar RowbeginnerOne Arm Chin-UpexpertReverse Grip Bent-Over RowsintermediateRhomboids-SMRintermediateSeated Cable RowsbeginnerSeated One-arm Cable Pulley RowsintermediateSled RowbeginnerSmith Machine Bent Over RowbeginnerSpinal StretchbeginnerStraight Bar Bench Mid RowsbeginnerSuspended RowbeginnerT-Bar Row with HandlebeginnerTwo-Arm Kettlebell RowintermediateUpper Back Stretchbeginner
Lower Back
Atlas Stone TrainerintermediateAtlas StonesexpertAxle DeadliftintermediateBarbell DeadliftintermediateCat StretchbeginnerChild's PosebeginnerCrossover Reverse LungeintermediateDancer's StretchbeginnerDeadlift with BandsexpertDeadlift with ChainsexpertDeficit DeadliftintermediateHug A BallbeginnerHug Knees To ChestbeginnerHyperextensions (Back Extensions)beginnerHyperextensions With No Hyperextension BenchintermediateKeg LoadintermediateLower Back-SMRbeginnerPelvic Tilt Into BridgeintermediatePyramidbeginnerRack Pull with BandsintermediateRack PullsintermediateReverse Band DeadliftexpertSeated Good MorningsintermediateStanding Pelvic TiltbeginnerStiff Leg Barbell Good MorningbeginnerSupermanbeginnerWeighted Ball Hyperextensionintermediate
Traps
Barbell ShrugbeginnerBarbell Shrug Behind The BackbeginnerCable ShrugsbeginnerCalf-Machine Shoulder ShrugbeginnerClean ShrugbeginnerDumbbell ShrugbeginnerKettlebell Sumo High PullintermediateLeverage ShrugbeginnerScapular Pull-UpbeginnerSmith Machine Behind the Back ShrugbeginnerSmith Machine Upright RowbeginnerSnatch ShrugintermediateStanding Dumbbell Upright RowbeginnerUpright Cable RowintermediateUpright Row - With Bandsbeginner
Biceps
Alternate Hammer CurlbeginnerAlternate Incline Dumbbell CurlbeginnerBarbell CurlbeginnerBarbell Curls Lying Against An InclinebeginnerBrachialis-SMRintermediateCable Hammer Curls - Rope AttachmentbeginnerCable Preacher CurlbeginnerClose-Grip EZ-Bar Curl with BandbeginnerClose-Grip EZ Bar CurlbeginnerClose-Grip Standing Barbell CurlbeginnerConcentration CurlsbeginnerCross Body Hammer CurlbeginnerDrag CurlintermediateDumbbell Alternate Bicep CurlbeginnerDumbbell Bicep CurlbeginnerDumbbell Prone Incline CurlintermediateEZ-Bar CurlbeginnerFlexor Incline Dumbbell CurlsbeginnerHammer CurlsbeginnerHigh Cable CurlsintermediateIncline Dumbbell CurlbeginnerIncline Hammer CurlsbeginnerIncline Inner Biceps CurlbeginnerLying Cable CurlintermediateLying Close-Grip Bar Curl On High PulleybeginnerLying High Bench Barbell CurlintermediateLying Supine Dumbbell CurlbeginnerMachine Bicep CurlbeginnerMachine Preacher CurlsbeginnerOne Arm Dumbbell Preacher CurlbeginnerOverhead Cable CurlintermediatePreacher CurlbeginnerPreacher Hammer Dumbbell CurlbeginnerReverse Barbell CurlbeginnerReverse Barbell Preacher CurlsintermediateReverse Cable CurlbeginnerReverse Plate CurlsbeginnerSeated BicepsexpertSeated Close-Grip Concentration Barbell CurlintermediateSeated Dumbbell CurlbeginnerSeated Dumbbell Inner Biceps CurlbeginnerSpider CurlbeginnerStanding Biceps Cable CurlbeginnerStanding Biceps StretchbeginnerStanding Concentration CurlbeginnerStanding Dumbbell Reverse CurlintermediateStanding Inner-Biceps CurlintermediateStanding One-Arm Cable CurlintermediateStanding One-Arm Dumbbell Curl Over Incline BenchbeginnerTwo-Arm Dumbbell Preacher CurlbeginnerWide-Grip Standing Barbell CurlbeginnerZottman CurlintermediateZottman Preacher Curlintermediate
Triceps
Band Skull CrusherbeginnerBench DipsbeginnerBench Press - PowerliftingintermediateBench Press with ChainsexpertBoard PressintermediateBody-UpintermediateBody Tricep PressbeginnerCable Incline Triceps ExtensionbeginnerCable Lying Triceps ExtensionbeginnerCable One Arm Tricep ExtensionbeginnerCable Rope Overhead Triceps ExtensionbeginnerChain Handle ExtensionintermediateClose-Grip Barbell Bench PressbeginnerClose-Grip Dumbbell PressbeginnerClose-Grip EZ-Bar PressbeginnerClose-Grip Push-Up off of a DumbbellintermediateDecline Close-Grip Bench To Skull CrusherintermediateDecline Dumbbell Triceps ExtensionbeginnerDecline EZ Bar Triceps ExtensionbeginnerDip MachinebeginnerDips - Triceps VersionbeginnerDumbbell Floor PressintermediateDumbbell One-Arm Triceps ExtensionintermediateDumbbell Tricep Extension -Pronated GripbeginnerEZ-Bar SkullcrusherbeginnerFloor PressintermediateFloor Press with ChainsintermediateIncline Barbell Triceps ExtensionintermediateIncline Push-Up Close-GripbeginnerJM PressbeginnerKneeling Cable Triceps ExtensionintermediateLow Cable Triceps ExtensionbeginnerLying Close-Grip Barbell Triceps Extension Behind The HeadintermediateLying Close-Grip Barbell Triceps Press To ChinintermediateLying Dumbbell Tricep ExtensionintermediateLying Triceps PressintermediateMachine Triceps ExtensionbeginnerOne Arm Floor PressintermediateOne Arm Pronated Dumbbell Triceps ExtensionbeginnerOne Arm Supinated Dumbbell Triceps ExtensionbeginnerOverhead TricepsexpertParallel Bar DipbeginnerPin PressesintermediatePush-Ups - Close Triceps PositionintermediateReverse Band Bench PressintermediateReverse Grip Triceps PushdownbeginnerReverse Triceps Bench PressintermediateRing DipsintermediateSeated Bent-Over One-Arm Dumbbell Triceps ExtensionbeginnerSeated Bent-Over Two-Arm Dumbbell Triceps ExtensionintermediateSeated Triceps PressbeginnerSled Overhead Triceps ExtensionbeginnerSmith Machine Close-Grip Bench PressbeginnerSpeed Band Overhead TricepsbeginnerStanding Bent-Over One-Arm Dumbbell Triceps ExtensionbeginnerStanding Bent-Over Two-Arm Dumbbell Triceps ExtensionbeginnerStanding Dumbbell Triceps ExtensionbeginnerStanding Low-Pulley One-Arm Triceps ExtensionintermediateStanding One-Arm Dumbbell Triceps ExtensionbeginnerStanding Overhead Barbell Triceps ExtensionbeginnerStanding Towel Triceps ExtensionbeginnerSupine Chest ThrowbeginnerTate PressintermediateTricep Dumbbell KickbackbeginnerTricep Side StretchbeginnerTriceps Overhead Extension with RopebeginnerTriceps PushdownbeginnerTriceps Pushdown - Rope AttachmentbeginnerTriceps Pushdown - V-Bar AttachmentbeginnerTriceps StretchbeginnerWeighted Bench Dipintermediate
Forearms
Bottoms-Up Clean From The Hang PositionintermediateCable Wrist CurlbeginnerDumbbell Lying PronationintermediateDumbbell Lying SupinationintermediateFarmer's WalkintermediateFinger CurlsbeginnerKneeling Forearm StretchbeginnerPalms-Down Dumbbell Wrist Curl Over A BenchbeginnerPalms-Down Wrist Curl Over A BenchbeginnerPalms-Up Barbell Wrist Curl Over A BenchbeginnerPalms-Up Dumbbell Wrist Curl Over A BenchbeginnerPlate PinchintermediateRickshaw CarryintermediateSeated Dumbbell Palms-Down Wrist CurlbeginnerSeated Dumbbell Palms-Up Wrist CurlbeginnerSeated One-Arm Dumbbell Palms-Down Wrist CurlintermediateSeated One-Arm Dumbbell Palms-Up Wrist CurlbeginnerSeated Palm-Up Barbell Wrist CurlbeginnerSeated Palms-Down Barbell Wrist CurlbeginnerSeated Two-Arm Palms-Up Low-Pulley Wrist CurlbeginnerStanding Olympic Plate Hand SqueezebeginnerStanding Palms-Up Barbell Behind The Back Wrist CurlbeginnerWrist CirclesbeginnerWrist RollerbeginnerWrist Rotations with Straight Barbeginner
Abdominals
3/4 Sit-UpbeginnerAb Crunch MachineintermediateAb RollerintermediateAdvanced Kettlebell WindmillintermediateAir BikebeginnerAlternate Heel TouchersbeginnerBarbell Ab RolloutintermediateBarbell Ab Rollout - On KneesexpertBarbell Rollout from BenchintermediateBarbell Side BendbeginnerBent-Knee Hip RaisebeginnerBent PressexpertBosu Ball Cable Crunch With Side BendsbeginnerBottoms UpbeginnerButt-UpsbeginnerCable CrunchbeginnerCable Judo FlipbeginnerCable Reverse CrunchbeginnerCable Russian TwistsbeginnerCable Seated CrunchbeginnerCocoonsbeginnerCross-Body CrunchbeginnerCrunch - Hands OverheadbeginnerCrunch - Legs On Exercise BallbeginnerCrunchesbeginnerDead BugbeginnerDecline CrunchintermediateDecline Oblique CrunchbeginnerDecline Reverse CrunchbeginnerDouble Kettlebell WindmillintermediateDumbbell Side BendbeginnerElbow to KneebeginnerExercise Ball CrunchbeginnerExercise Ball Pull-InbeginnerFlat Bench Leg Pull-InbeginnerFlat Bench Lying Leg RaisebeginnerFrog Sit-UpsintermediateGorilla Chin/CrunchintermediateHanging Leg RaiseexpertHanging PikeexpertJackknife Sit-UpbeginnerJanda Sit-UpbeginnerKettlebell Figure 8intermediateKettlebell Pass Between The LegsintermediateKettlebell WindmillintermediateKnee/Hip Raise On Parallel BarsbeginnerKneeling Cable Crunch With Alternating Oblique TwistsbeginnerLandmine 180'sbeginnerLeg Pull-InbeginnerLower Back CurlbeginnerMedicine Ball Full TwistbeginnerOblique CrunchesbeginnerOblique Crunches - On The FloorbeginnerOne-Arm High-Pulley Cable Side BendsbeginnerOne-Arm Medicine Ball SlambeginnerOtis-UpbeginnerOverhead StretchbeginnerPallof PressbeginnerPallof Press With RotationbeginnerPlankbeginnerPlate TwistintermediatePress Sit-UpexpertReverse CrunchbeginnerRope CrunchbeginnerRussian TwistintermediateScissor KickbeginnerSeated Barbell TwistbeginnerSeated Flat Bench Leg Pull-InbeginnerSeated Leg TucksbeginnerSeated Overhead StretchbeginnerSit-UpbeginnerSledgehammer SwingsbeginnerSmith Machine Hip RaisebeginnerSpell CasterbeginnerSpider CrawlbeginnerStanding Cable LiftbeginnerStanding Cable Wood ChopbeginnerStanding Lateral StretchbeginnerStanding Rope CrunchbeginnerStomach VacuumbeginnerSupine One-Arm Overhead ThrowbeginnerSupine Two-Arm Overhead ThrowbeginnerSuspended FalloutintermediateSuspended Reverse CrunchbeginnerToe TouchersbeginnerTorso RotationbeginnerTuck CrunchbeginnerWeighted Ball Side BendintermediateWeighted CrunchesbeginnerWeighted Sit-Ups - With BandsintermediateWind Sprintsbeginner
Quadriceps
All Fours Quad StretchintermediateAlternate Leg Diagonal BoundbeginnerBackward DragbeginnerBarbell Full SquatintermediateBarbell Hack SquatintermediateBarbell LungeintermediateBarbell Side Split SquatbeginnerBarbell SquatbeginnerBarbell Squat To A BenchexpertBarbell Step UpsintermediateBarbell Walking LungebeginnerBear Crawl Sled DragsbeginnerBench JumpintermediateBench SprintbeginnerBicyclingbeginnerBicycling, StationarybeginnerBodyweight SquatbeginnerBodyweight Walking LungebeginnerBox SquatintermediateBox Squat with BandsexpertBox Squat with ChainsexpertCable DeadliftsbeginnerCable Hip AdductionbeginnerCar DeadliftintermediateChair SquatbeginnerClean PullintermediateClean from BlocksintermediateConan's WheelintermediateDepth Jump LeapbeginnerDouble Leg Butt KickbeginnerDumbbell LungesbeginnerDumbbell Rear LungeintermediateDumbbell Seated Box JumpintermediateDumbbell SquatbeginnerDumbbell Squat To A BenchintermediateDumbbell Step UpsintermediateElevated Back LungeintermediateElliptical TrainerintermediateFast SkippingbeginnerFrankenstein SquatintermediateFreehand Jump SquatintermediateFrog HopsintermediateFront Barbell SquatexpertFront Barbell Squat To A BenchexpertFront Cone Hops (or hurdle hops)beginnerFront Squat (Clean Grip)intermediateFront Squats With Two KettlebellsintermediateGoblet SquatbeginnerHack SquatbeginnerHang CleanintermediateHang Clean - Below the KneesintermediateHeaving Snatch BalanceintermediateHip Flexion with BandbeginnerIntermediate Hip Flexor and Quad StretchintermediateIron Crosses (stretch)intermediateJefferson SquatsintermediateJerk Dip SquatintermediateJogging, TreadmillbeginnerKettlebell Pistol SquatexpertKneeling Hip FlexorbeginnerLeg ExtensionsbeginnerLeg PressbeginnerLeverage DeadliftbeginnerLinear Depth JumpintermediateLooking At CeilingbeginnerLunge SprintintermediateLying Machine SquatintermediateLying Prone QuadricepsexpertMountain ClimbersbeginnerNarrow Stance Hack SquatsintermediateNarrow Stance Leg PressintermediateNarrow Stance SquatsintermediateOlympic SquatintermediateOn-Your-Back Quad StretchbeginnerOn Your Side Quad StretchbeginnerOne-Arm Overhead Kettlebell SquatsexpertOne-Arm Side DeadliftexpertOne Half LocustbeginnerOne Leg Barbell SquatexpertOverhead SquatexpertPlie Dumbbell SquatbeginnerPower JerkexpertPower Snatch from BlocksintermediateQuad StretchintermediateQuadriceps-SMRintermediateQuick LeapbeginnerRear Leg RaisesbeginnerRecumbent BikebeginnerReverse Band Box SquatintermediateReverse Band Power SquatexpertRickshaw DeadliftintermediateRocket JumpbeginnerRope JumpingintermediateRowing, StationaryintermediateRunning, TreadmillbeginnerSandbag LoadbeginnerScissors JumpbeginnerSide Hop-SprintbeginnerSide Standing Long JumpbeginnerSide to Side Box ShufflebeginnerSingle-Cone Sprint DrillbeginnerSingle-Leg High Box SquatbeginnerSingle-Leg Hop ProgressionbeginnerSingle-Leg Lateral HopbeginnerSingle-Leg Leg ExtensionbeginnerSingle-Leg Stride JumpbeginnerSingle Leg Butt KickbeginnerSingle Leg Push-offbeginnerSit SquatsbeginnerSkatingintermediateSled Drag - HarnessbeginnerSled PushbeginnerSmith Machine Leg PressintermediateSmith Machine Pistol SquatintermediateSmith Machine SquatbeginnerSmith Single-Leg Split SquatbeginnerSnatchintermediateSnatch BalanceintermediateSnatch from BlocksexpertSpeed Box SquatintermediateSpeed SquatsexpertSplit CleanintermediateSplit JerkintermediateSplit JumpbeginnerSplit Squat with DumbbellsbeginnerSquat JerkexpertSquat with BandsintermediateSquat with ChainsintermediateSquat with Plate MoversintermediateSquats - With BandsbeginnerStairmasterintermediateStanding Elevated Quad StretchbeginnerStanding Hip FlexorsbeginnerStanding Long JumpbeginnerStar JumpbeginnerStep MillintermediateStride Jump CrossoverbeginnerSuspended Split SquatintermediateTire FlipintermediateTrail Running/WalkingbeginnerTrap Bar DeadliftbeginnerWalking, TreadmillbeginnerWeighted Jump SquatintermediateWeighted Sissy SquatexpertWeighted SquatintermediateWide Stance Barbell SquatintermediateYoke WalkintermediateZercher Squatsexpert
Hamstrings
90/90 HamstringbeginnerAlternating Hang CleanintermediateBall Leg CurlbeginnerBand Good MorningbeginnerBand Good Morning (Pull Through)beginnerBox Jump (Multiple Response)beginnerBox SkipbeginnerChair Leg Extended StretchbeginnerCleanintermediateClean DeadliftbeginnerDouble Kettlebell Alternating Hang CleanintermediateDumbbell CleanintermediateFloor Glute-Ham RaiseintermediateFront Box JumpbeginnerFront Leg RaisesbeginnerGlute Ham RaiseintermediateGood MorningintermediateGood Morning off PinsintermediateHamstring-SMRbeginnerHamstring StretchbeginnerHang SnatchexpertHang Snatch - Below KneesexpertHanging Bar Good MorningintermediateHurdle HopsbeginnerInchwormbeginnerIntermediate Groin StretchintermediateKettlebell Dead CleanintermediateKettlebell Hang CleanintermediateKettlebell One-Legged DeadliftintermediateKnee Tuck JumpbeginnerLeg-Up Hamstring StretchbeginnerLinear 3-Part Start TechniquebeginnerLinear Acceleration Wall DrillbeginnerLunge Pass ThroughintermediateLying HamstringexpertLying Leg CurlsbeginnerMoving Claw SeriesbeginnerMuscle SnatchintermediateNatural Glute Ham RaiseintermediateOne-Arm Kettlebell CleanintermediateOne-Arm Open Palm Kettlebell CleanintermediateOpen Palm Kettlebell CleanexpertPlatform Hamstring SlidesbeginnerPower CleanintermediatePower Clean from BlocksintermediatePower SnatchexpertPower StairsintermediateProne Manual HamstringbeginnerProwler SprintbeginnerReverse Band Sumo DeadliftexpertReverse HyperextensionintermediateRomanian DeadliftintermediateRomanian Deadlift from DeficitintermediateRunner's StretchbeginnerSeated Band Hamstring CurlbeginnerSeated Floor Hamstring StretchbeginnerSeated HamstringexpertSeated Hamstring and Calf StretchintermediateSeated Leg CurlbeginnerSmith Machine Hang Power CleanintermediateSmith Machine Stiff-Legged DeadliftbeginnerSnatch DeadliftintermediateSnatch PullintermediateSplit SnatchexpertSplit SquatsintermediateStanding Hamstring and Calf StretchbeginnerStanding Leg CurlbeginnerStanding Toe TouchesbeginnerStiff-Legged Barbell DeadliftintermediateStiff-Legged Dumbbell DeadliftbeginnerSumo DeadliftintermediateSumo Deadlift with BandsintermediateSumo Deadlift with ChainsintermediateThe StraddlebeginnerUpper Back-Leg GrabbeginnerVertical SwingbeginnerWide Stance Stiff LegsintermediateWorld's Greatest Stretchintermediate
Glutes
Ankle On The KneebeginnerBarbell Glute BridgeintermediateBarbell Hip ThrustintermediateButt Lift (Bridge)beginnerDownward Facing BalanceintermediateFlutter KicksbeginnerGlute KickbackbeginnerHip Extension with BandsbeginnerHip Lift with BandbeginnerKnee Across The BodybeginnerKneeling Jump SquatexpertKneeling SquatintermediateLeg LiftbeginnerLying GluteexpertOne-Legged Cable KickbackintermediateOne Knee To ChestbeginnerPhysioball Hip BridgebeginnerPiriformis-SMRintermediatePull ThroughbeginnerSeated GluteexpertSingle Leg Glute BridgebeginnerStep-up with Knee Raisebeginner
Calves
Ankle CirclesbeginnerAnterior Tibialis-SMRintermediateBalance BoardbeginnerBarbell Seated Calf RaisebeginnerCalf PressbeginnerCalf Press On The Leg Press MachinebeginnerCalf Raise On A DumbbellintermediateCalf Raises - With BandsbeginnerCalf Stretch Elbows Against WallbeginnerCalf Stretch Hands Against WallbeginnerCalves-SMRintermediateDonkey Calf RaisesintermediateDumbbell Seated One-Leg Calf RaisebeginnerFoot-SMRintermediateKnee CirclesbeginnerPeroneals-SMRintermediatePeroneals StretchintermediatePosterior Tibialis StretchintermediateRocking Standing Calf RaisebeginnerSeated Calf RaisebeginnerSeated Calf StretchbeginnerSmith Machine Calf RaisebeginnerSmith Machine Reverse Calf RaisesbeginnerStanding Barbell Calf RaisebeginnerStanding Calf RaisesbeginnerStanding Dumbbell Calf RaiseintermediateStanding Gastrocnemius Calf StretchbeginnerStanding Soleus And Achilles Stretchbeginner
Adductors
AdductorintermediateAdductor/GroinintermediateBand Hip AdductionsbeginnerCarioca Quick StepbeginnerGroin and Back StretchintermediateGroinersintermediateLateral BoundbeginnerLateral Box JumpbeginnerLateral Cone HopsbeginnerLying Bent Leg GroinexpertSide Leg RaisesbeginnerSide Lying Groin StretchbeginnerThigh Adductorbeginner
Abductors
Neck
Chin To Chest StretchbeginnerIsometric Neck Exercise - Front And BackbeginnerIsometric Neck Exercise - SidesbeginnerLying Face Down Plate Neck ResistanceintermediateLying Face Up Plate Neck ResistanceintermediateNeck-SMRintermediateSeated Head Harness Neck ResistanceintermediateSide Neck Stretchbeginner
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Get My Daily Plan →Exercise photos & instructions from the open-source Free Exercise DB (public domain).