Exercise library
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Browse 2,506 exercises by muscle, equipment, experience or goal. Every profile includes practical instructions and coaching guidance.
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All 33 muscle groups in the library
2,506 exercises
Weighted Chest Supported Butterfly Lateral Raise
Incline chest-supported dumbbell butterfly raise for rear delts and upper-back scapular control.
Weighted Chest Supported IYT
Shoulder-control drill for improving scapular position and overhead range.
Weighted Crunch (bent knee)
Trunk-flexion drill that develops abdominal strength and control using a stability ball, with emphasis on the abdominals.
Weighted Donkey Calf Raise
Loaded straight-knee calf raise performed from a supported hip-hinged position.
Weighted Dumbbell Lying Knee Raise
Dumbbell-loaded lying knee or leg raise challenging abdominal and hip-flexor control.
Weighted Isometric Blackburns
Shoulder-control drill for improving scapular position and overhead range.
Weighted Leg Extension Crunch
Trunk-flexion drill that develops abdominal strength and control using a stability ball, with emphasis on the abdominals.
Weighted Lu Raise
Shoulder raise variation for controlled delt work and steady posture.
Weighted Lying Hip Abduction
Accessory drill that develops controlled strength in the target muscles using a barbell, with emphasis on the hip abductors.
Weighted Overhead Crunch (on stability ball)
Trunk-flexion drill that develops abdominal strength and control using a stability ball, with emphasis on the abdominals.
Weighted Plank
Weighted Plank for isometric control focused on abs.
Weighted Seated Bicep Curl (on stability ball)
Accessory drill that develops controlled strength in the target muscles using a stability ball, with emphasis on the biceps.
Weighted Seated Twist (on stability ball)
Rotational core drill that develops coordinated trunk strength and control using a stability ball, with emphasis on the obliques.
Weighted Squat Jump with Plate
Explosive drill that develops coordinated force and power using a weight plate, with emphasis on the quadriceps.
Weighted Squat Walk
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
Weighted Stability Ball Crunch (Full range)
Trunk-flexion drill that develops abdominal strength and control using a stability ball, with emphasis on the abdominals.
Weighted V Crunch (on bosu ball)
Trunk-flexion drill that develops abdominal strength and control using a BOSU ball, with emphasis on the abdominals.
Wheel Rollout with Wall Support
Core-stability drill that develops bracing and positional control using bodyweight, with emphasis on the abdominals and core.
Wide Leg Forward Fold Twist
Controlled flexibility drill to improve comfortable range of motion.
Wide Stance Jump Squat to Narrow Stance Jump Squat
Explosive drill that develops coordinated force and power using bodyweight, with emphasis on the quadriceps.
Wide-Grip Pull-Up
Wide-Grip Pull-Up for pulling focused on lats.
Wide-Grip Seated Cable Row
Wide-Grip Seated Cable Row for rowing focused on upper back.
Wide-Stance Hack Squat
Wide-stance hack squat using a guided path with greater glute and adductor contribution.
Wind Sprints
Cardio drill for pacing, aerobic work, and repeatable conditioning.