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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2,506 exercises
Body Weight Knees Over Toes Step Up
Low step-up emphasizing controlled forward knee travel, full-foot pressure, unilateral quadriceps strength, and balance.
Body Weight Lateral Step Down
Single-leg lower-body drill building leg strength, balance, and control.
Body Weight Lateral Step Ups
Single-leg lower-body drill building leg strength, balance, and control.
Body Weight Lunge Heel Kick
Reverse lunge flowing into a controlled straight-leg heel-led front kick for leg strength, hamstring range, and single-leg balance.
Body Weight Patrick Step Down
Single-leg lower-body drill building leg strength, balance, and control.
Body Weight Poliquin Step Up
Heel-elevated low step-up/step-down emphasizing a steep forward shin angle and controlled quadriceps-dominant knee extension.
Body Weight Prisoner Kang Squat
Bodyweight good-morning-to-squat sequence training hinge and squat coordination, posterior-chain range, and trunk control.
Body Weight Prone Y
Shoulder-control drill for improving scapular position and overhead range.
Body Weight Rear Foot Elevated Romanian Deadlift
Hip-hinge drill training glutes and hamstrings with a braced torso.
Body Weight Reverse Lunge with Knee Drive
Single-leg lower-body drill building leg strength, balance, and control.
Body Weight Reverse Lunge with Twist
Reverse lunge with controlled rotation toward the front leg for unilateral leg strength, thoracic rotation, and balance.
Body Weight Seated Box Jump
Plyometric lower-body drill developing power, rhythm, and landing control.
Body Weight Seesaw Lunge
Continuous forward-to-reverse lunge sequence using the same moving leg for unilateral strength, balance, and transition control.
Body Weight Single Leg Feet Elevated Glute Bridge
Single-leg bridge with the working foot elevated to increase hip-extension range and unilateral pelvis control.
Body Weight Single Leg Skater Squat
Unsupported skater squat that develops single-leg strength, balance, and controlled rear-knee depth.
Body Weight Step Up
Single-leg lower-body drill building leg strength, balance, and control.
Body Weight Walking Lunge
Single-leg lower-body drill building leg strength, balance, and control.
Bodyweight ATG Split Squat
Deep bodyweight split squat emphasizing controlled forward knee travel, front-leg strength, and hip and ankle range.
Bodyweight Backhand Raise
Unloaded shoulder-opening raise for controlled posterior-shoulder, upper-back, and rotator-cuff activation.
Bodyweight Bent Over Rear Delt Fly
Unloaded bent-over arm sweep for rear-deltoid and upper-back activation before loaded pulling or pressing.
Bodyweight Box Squat
Squat to a box for depth control and posterior-chain strength.
Bodyweight Calf Raise
Simple standing calf raise for ankle strength and lower-leg endurance.
Bodyweight Cross Body Jefferson Curl
Controlled diagonal spinal flexion for segmental mobility and trunk control.
Bodyweight Curtsy Lunge to Knee Drive
Diagonal curtsy lunge flowing into a controlled opposite knee drive for glute strength, balance, and single-leg coordination.