Exercise Library
Browse our comprehensive exercise library with detailed instructions and video demonstrations.
Biceps
Cable Curl
The cable curl maintains constant tension on the biceps through the entire range of motion, unlike free weights where te
EZ-Bar Curl
The EZ-bar curl uses an angled bar that reduces wrist strain compared to a straight barbell, making it a comfortable and
Hammer Curl
Hammer curls use a neutral grip to target the brachioradialis and brachialis in addition to the biceps, building overall
Incline Dumbbell Curl
The incline dumbbell curl places the biceps in a stretched position at the bottom, targeting the long head of the biceps
Preacher Curl
The preacher curl uses an angled pad to eliminate momentum and isolate the biceps, placing particular emphasis on the lo
Calves
Seated Calf Raise
The seated calf raise targets the soleus muscle, which lies beneath the gastrocnemius and is best activated with the kne
Standing Calf Raise
The standing calf raise primarily targets the gastrocnemius muscle of the calves through plantarflexion from a standing
Full Body
Burpee
Burpees are a full-body plyometric exercise that combines a squat, push-up, and jump into one demanding movement, making
Elliptical Trainer
The elliptical trainer provides a low-impact, full-body cardiovascular workout that mimics running without the joint str
High Knees
High knees are a dynamic cardio exercise that elevates heart rate quickly while targeting the hip flexors and quads, mak
Stationary Bike
Stationary cycling is a low-impact cardiovascular exercise that targets the lower body while being easy on the joints, m
Treadmill Run
Treadmill running is the most accessible form of cardiovascular exercise, allowing controlled pacing and incline adjustm
Treadmill Walk
Treadmill walking is a low-impact cardiovascular exercise suitable for warm-ups, active recovery, or steady-state fat-bu
World's Greatest Stretch
The world's greatest stretch is a multi-joint dynamic stretch that opens the hips, stretches the hamstrings, and mobilis
Glutes
Cable Kickback
The cable kickback isolates the glutes by extending the hip against cable resistance, providing constant tension through
Curtsy Lunge
The curtsy lunge targets the glutes — especially the gluteus medius — by stepping one leg behind and across the body, ad
Glute Bridge
The glute bridge is a beginner-friendly hip extension exercise that activates and strengthens the glutes while reinforci
Glute Kickback Machine
The glute kickback machine isolates the glutes through a guided hip-extension movement, making it easy to achieve a stro
Hip Flexor Stretch
The hip flexor stretch opens tight hip flexors caused by prolonged sitting, improving hip extension range and reducing l
Hip Thrust
The hip thrust is the premier glute-building exercise, providing maximum glute activation at the top of the movement thr
Kettlebell Swing
The kettlebell swing is a ballistic hip-hinge exercise that develops explosive hip power, posterior chain strength, and
Sumo Deadlift
The sumo deadlift uses a wide stance and narrow grip that shifts emphasis to the quads and adductors while reducing lowe
Abductor Machine
The hip abductor machine targets the gluteus medius and hip abductor muscles, which are crucial for hip stability, knee
Hamstrings
Hamstring Stretch
The standing or seated hamstring stretch lengthens the hamstrings and relieves posterior-chain tightness, improving hip
Lying Leg Curl
The lying leg curl isolates the hamstrings through knee flexion while lying face down on the machine, effectively target
Seated Leg Curl
The seated leg curl isolates the hamstrings with the hip in a flexed position, which may provide a stronger hamstring co
Single-Leg Romanian Deadlift
The single-leg Romanian deadlift is a unilateral hinge that develops hamstring and glute strength while challenging bala
Quads
Box Jump
Box jumps are a plyometric exercise that develops explosive lower-body power, improving jump height, athletic performanc
Bulgarian Split Squat
The Bulgarian split squat is a demanding unilateral exercise that builds single-leg strength and addresses muscular imba
Forward Lunge
The forward lunge is a fundamental unilateral leg exercise that develops quad and glute strength while challenging balan
Front Squat
The front squat places the barbell across the front deltoids, forcing a more upright torso and shifting emphasis to the
Goblet Squat
The goblet squat is a beginner-friendly squat variation that uses a dumbbell or kettlebell held at the chest, teaching p
Hack Squat
The hack squat machine provides a guided squatting motion that heavily targets the quads while reducing lower-back stres
Jump Squat
The jump squat is a plyometric exercise that develops explosive lower-body power by combining a squat with a maximal ver
Leg Extension
The leg extension isolates the quadriceps through knee extension, making it ideal for targeted quad development and reha
Reverse Lunge
The reverse lunge steps backward instead of forward, placing less stress on the knees and making it a safer lunge variat
Smith Machine Squat
The Smith machine squat provides a guided bar path that reduces stability demands, making it a beginner-friendly alterna
Step-Up
Step-ups are a functional unilateral exercise that builds single-leg strength and power while mimicking everyday movemen
Walking Lunge
The walking lunge is a dynamic lunge variation where you step forward continuously, building leg strength and coordinati
Triceps
Bench Dip
The bench dip is a bodyweight pressing exercise using a bench behind you, primarily targeting the triceps with secondary
Close-Grip Push-Up
The close-grip push-up shifts emphasis from the chest to the triceps by placing the hands closer together, making it an
Overhead Triceps Extension
The overhead tricep extension targets all three heads of the triceps with special emphasis on the long head due to the o
Rope Overhead Triceps Extension
The rope overhead triceps extension targets the long head of the triceps by placing the arms overhead, providing a deep
Skull Crusher
Skull crushers (lying tricep extensions) isolate the triceps through elbow extension while lying on a bench, heavily tar
Chest
Barbell Bench Press
The barbell bench press is the foundational horizontal pushing exercise that primarily targets the chest, with significa
Cable Chest Fly
The cable chest fly provides constant tension on the pectorals throughout the full range of motion, making it an excelle
Chest Dip
The chest dip is a bodyweight compound exercise performed on parallel bars with a forward lean to shift emphasis from th
Close-Grip Bench Press
The close-grip bench press is a compound pressing movement that shifts emphasis from the chest to the triceps by using a
Decline Barbell Bench Press
The decline barbell press targets the lower portion of the chest by pressing at a downward angle, reducing anterior delt
Decline Push-Up
The decline push-up elevates the feet to shift more load onto the upper chest and shoulders, making it a harder bodyweig
Dumbbell Bench Press
The dumbbell bench press offers a greater range of motion than the barbell version and allows each arm to work independe
Dumbbell Pullover
The dumbbell pullover works both the chest and lats through a large range of motion while also engaging the serratus ant
Incline Push-Up
The incline push-up places the hands on an elevated surface, reducing the load and making it an ideal regression for tho
Machine Chest Press
The machine chest press provides a guided pressing motion that is beginner-friendly and allows safe training to near-fai
Pec Deck Fly
The pec deck machine isolates the chest muscles through a controlled fly motion, making it an excellent exercise for dev
Push-Up
The push-up is a fundamental bodyweight exercise that builds upper-body pressing strength and core stability, targeting
Single-Arm Cable Press
The single-arm cable press isolates one side of the chest at a time while demanding core stability to resist rotation, h
Dumbbell Flyes
Dumbbell flyes isolate the chest through a wide arc of motion, emphasising the stretch and contraction of the pectoral f
Incline Dumbbell Press
The incline dumbbell press emphasises the upper (clavicular) portion of the chest by pressing at an inclined angle, with
Cable Crossover
Cable crossovers provide constant tension on the chest throughout the entire range of motion, allowing focused isolation
Back
Assisted Pull-Up
The assisted pull-up uses counterweight to reduce the load, allowing beginners to perform the pull-up movement pattern a
Chest-Supported Row
The chest-supported row removes lower-back involvement by bracing your torso on an incline bench, allowing you to focus
Child's Pose
Child's pose is a gentle resting stretch that elongates the spine, opens the hips, and releases tension in the back and
Chin-Up
Chin-ups use a supinated (underhand) grip that increases bicep involvement compared to pull-ups while still heavily targ
Inverted Row
The inverted row is a bodyweight horizontal pull performed under a fixed bar, serving as an excellent progression toward
Neutral-Grip Lat Pulldown
The neutral-grip lat pulldown uses a parallel-handle attachment for a comfortable wrist position that often allows more
Pull-Up
Pull-ups are the gold-standard vertical pulling exercise, building wide lats and overall upper-back strength using your
Straight-Arm Pulldown
The straight-arm pulldown isolates the lats by removing bicep involvement, making it an excellent exercise for developin
T-Bar Row
The T-bar row is a powerful horizontal pull that allows heavy loading for mid-back thickness, targeting the lats and rho
Wide-Grip Lat Pulldown
The wide-grip lat pulldown uses a wider-than-shoulder-width grip to emphasise the outer lats and create the wide V-taper
Deadlift
The conventional deadlift is one of the most effective full-body exercises, primarily targeting the posterior chain whil
Barbell Row
The barbell row is a fundamental horizontal pulling exercise that develops back thickness by targeting the lats, rhomboi
Lat Pulldown
The lat pulldown mimics the pull-up motion with adjustable resistance, making it ideal for beginners or for higher-rep b
Seated Cable Row
The seated cable row builds mid-back thickness through a horizontal pulling motion, effectively targeting the lats, rhom
Single-Arm Dumbbell Row
The single-arm dumbbell row is a unilateral back exercise that allows you to focus on each side independently, correctin
Rack Pull
The rack pull is a partial-range deadlift variation performed from an elevated starting position, emphasising the upper
Hyperextension
The hyperextension strengthens the lower back (erector spinae), glutes, and hamstrings, serving as an important exercise
Legs
Barbell Squat
The barbell back squat is the king of lower-body exercises, building massive quad, glute, and hamstring strength along w
Leg Press
The leg press is a machine-based lower-body exercise that allows heavy quad and glute training with reduced spinal load
Lunges
Lunges are a unilateral lower-body exercise that builds single-leg strength, balance, and coordination while targeting t
Romanian Deadlift
The Romanian deadlift is a hip-hinge movement that heavily targets the hamstrings and glutes with a strong eccentric str
Leg Curl
The leg curl is an isolation exercise that targets the hamstrings through knee flexion, complementing compound hip-hinge
Shoulders
Cable Lateral Raise
The cable lateral raise provides constant tension throughout the range of motion, offering a unique stimulus compared to
Face Pull
Face pulls are a crucial exercise for shoulder health and posture, targeting the rear deltoids, mid-traps, and external
Front Raise
The barbell front raise isolates the anterior (front) deltoids through shoulder flexion. It is useful for developing fro
Landmine Press
The landmine press is a unique angled pressing exercise that is shoulder-friendly and trains the core through anti-rotat
Machine Shoulder Press
The machine shoulder press provides a guided overhead pressing motion that is beginner-friendly and allows safe training
Rear Delt Fly
The dumbbell rear delt fly targets the posterior deltoids and upper back, countering the forward-pulling posture caused
Seated Dumbbell Shoulder Press
The seated dumbbell shoulder press is a staple overhead pressing exercise that allows each arm to move independently, bu
Military Press
The military press (overhead press) is the primary compound shoulder exercise, building pressing strength and shoulder m
Dumbbell Lateral Raise
The dumbbell lateral raise isolates the lateral (side) head of the deltoid, which is the key muscle for creating the app
Arnold Press
The Arnold press, popularised by Arnold Schwarzenegger, incorporates a rotation during the press to engage all three del
Upright Row
The upright row targets the lateral deltoids and upper trapezius through shoulder abduction and elevation, building shou
Dumbbell Shoulder Press
The dumbbell shoulder press is a versatile overhead pressing movement that allows a natural range of motion and independ
Reverse Pec Deck
The reverse pec deck targets the rear deltoids and rhomboids through a reverse fly motion, helping to balance the should
Barbell Front Raise
The barbell front raise isolates the anterior (front) deltoids through shoulder flexion. It is useful for developing fro
Dumbbell Rear Delt Fly
The dumbbell rear delt fly targets the posterior deltoids and upper back, countering the forward-pulling posture caused
Arms
Barbell Curl
The barbell curl is the classic bicep exercise that allows heavy loading for maximum bicep mass and strength development
Tricep Dips
Tricep dips are a compound bodyweight exercise performed with an upright torso to emphasise the triceps, with secondary
Cable Tricep Pushdown
The cable tricep pushdown isolates the triceps through elbow extension with constant cable tension, making it a staple t
Concentration Curl
The concentration curl isolates a single bicep at a time with strict form, eliminating momentum and maximising peak bice
Wrist Curl
Wrist curls isolate the forearm flexors to build grip strength and forearm size, which supports performance on all pulli
Diamond Push-Ups
Diamond push-ups use a narrow hand placement to shift emphasis from the chest to the triceps, making them one of the mos
Dumbbell Bicep Curl
The dumbbell bicep curl is a fundamental arm exercise that allows each arm to work independently, promoting balanced bic
Core
Bicycle Crunch
The bicycle crunch combines trunk flexion with rotation, effectively targeting both the rectus abdominis and obliques in
Bird Dog
The bird dog is a core stabilisation exercise performed on all fours, training anti-extension and anti-rotation by simul
Hanging Knee Raise
The hanging knee raise targets the lower abs and hip flexors while demanding grip strength and core stability, serving a
Mountain Climber
Mountain climbers are a dynamic cardio-core exercise that elevates heart rate while challenging core stability, hip flex
Russian Twist
Russian twists target the obliques through rotational movement while also engaging the rectus abdominis, building rotati
Side Plank
The side plank is an isometric exercise that targets the obliques and lateral core stabilisers, building the side-body s
Plank
The plank is a foundational isometric core exercise that builds endurance in the deep stabiliser muscles of the trunk, i
Hanging Leg Raise
The hanging leg raise is an advanced core exercise that targets the lower portion of the rectus abdominis and hip flexor
Cable Crunch
The cable crunch provides progressive overload for the rectus abdominis through weighted trunk flexion, making it superi
Dead Bug
The dead bug teaches anti-extension core stability by coordinating opposite arm and leg movements while maintaining a fl
Ab Wheel Rollout
The ab wheel rollout is an advanced anti-extension exercise that intensely loads the entire anterior core, lats, and sho
Pallof Press
The Pallof press is an anti-rotation core exercise that trains the deep stabilisers to resist rotational forces, buildin
Cardio
Rowing Machine
The rowing machine provides a full-body, low-impact cardiovascular workout that engages both the upper and lower body, b
Jump Rope
Jumping rope is a highly effective and portable cardiovascular exercise that improves coordination, agility, and enduran
Battle Ropes
Battle ropes provide a high-intensity upper-body cardio workout that builds shoulder endurance, grip strength, and cardi
Cycling (Stationary Bike)
Stationary cycling is a low-impact cardiovascular exercise that targets the lower body while being easy on the joints, m
Stair Climber
The stair climber simulates climbing stairs, providing an intense lower-body and cardiovascular workout that builds leg
Flexibility & Mobility
Cat-Cow Stretch
The cat-cow stretch is a gentle spinal mobility exercise that alternates between flexion and extension, warming up the s
Hip 90/90 Stretch
The hip 90/90 stretch places both hips in 90 degrees of flexion to simultaneously stretch the internal and external rota
Pigeon Pose
Pigeon pose is a deep hip opener that stretches the glutes and hip flexors, commonly used in yoga and mobility work to i
Thoracic Spine Rotation
Thoracic spine rotation drills improve rotational mobility in the upper back, which is essential for overhead movements,
Foam Roller Thoracic Extension
Foam roller thoracic extension opens up the upper back and improves thoracic extension, which is crucial for overhead mo
Standing Quad Stretch
The standing quad stretch is a simple but effective stretch for the quadriceps and hip flexors, commonly performed as pa
Seated Hamstring Stretch
The seated hamstring stretch targets the hamstrings and lower back through a forward fold position, improving flexibilit
Full Body / Functional
Barbell Clean and Press
The barbell clean and press is a powerful full-body exercise combining an explosive clean from the floor with an overhea
Turkish Get-Up
The Turkish get-up is a slow, deliberate full-body exercise that builds shoulder stability, core strength, and hip mobil
Farmer's Walk
The farmer's walk is a loaded carry exercise that builds grip strength, core stability, and total-body endurance while w
Thrusters
Thrusters combine a front squat with an overhead press into one fluid movement, delivering a brutally effective full-bod
Man Maker
The man maker is a complex full-body exercise combining a push-up, renegade row, and thruster into a single gruelling mo
Bear Crawl
The bear crawl is a fundamental locomotion exercise that challenges shoulder stability, core endurance, and coordination
Wall Ball
The wall ball combines a squat with an explosive overhead throw against a wall, building lower-body power, shoulder endu
Sled Push
The sled push is a concentric-only exercise that builds lower-body power and cardiovascular capacity with minimal muscle