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
Bodyweight Deficit Hip Thrust
Hip-focused drill targeting the glutes with steady pelvis control.
Bodyweight Front Foot Elevated Curtsy Lunge
Front-foot-elevated diagonal lunge for increased range, glute/adductor strength, and multiplanar balance control.
Bodyweight Full Squat with Overhead Reach
Deep bodyweight squat followed by an unloaded overhead reach for leg endurance, upright posture, and shoulder-position control.
Bodyweight Isometric Split Squat Hold
Stationary split-squat hold for unilateral quadriceps and glute strength, balance, and knee-position control.
Bodyweight Kneeling Push-up Row
Kneeling push-up followed by an alternating unloaded elbow draw that challenges chest, triceps, shoulder control, and anti-rotation stability.
Bodyweight Man Maker
Advanced burpee complex combining a push-up, alternating anti-rotation hip taps, a squat transition, and a vertical jump.
Bodyweight Overhead Curtsy Lunge
Curtsy lunge performed with both arms overhead to combine diagonal leg control, balance, and unloaded shoulder-position endurance.
Bodyweight Overhead Cyclist Squat
Heel-elevated close-stance squat with an unloaded overhead reach for quadriceps strength, upright posture, and shoulder mobility control.
Bodyweight Side-Lying Shoulder External Rotation
Low-load side-lying rotator-cuff drill using the forearm weight to train precise shoulder external rotation.
Bodyweight Skull Crusher
Inclined bodyweight elbow extension against a securely racked bar for triceps strength.
Bodyweight Slider Curtsy Lunge
Single-leg lower-body drill building leg strength, balance, and control.
Bodyweight Squat
Foundational squat pattern using bodyweight for lower-body control.
Bodyweight Squatting Row (with towel)
Bodyweight row from a held squat using a towel looped around a fixed, load-bearing anchor.
Bodyweight Standing Back Stretch
Gentle standing lumbar-extension mobility drill performed only through a comfortable, symptom-free range.
Bodyweight Standing Close-grip Row
Close-grip standing bodyweight row against a verified fixed anchor, scaled by the lean angle.
Bodyweight Standing Fly
Unloaded standing chest-opening drill for shoulder warm-up and active mobility, not a strength fly.
Bodyweight Standing Row
Standing bodyweight row against a verified fixed anchor, scaled by the lean angle.
Bodyweight Standing Scapula Row
Standing straight-arm scapular protraction and retraction drill for upper-back control and shoulder preparation.
Bodyweight Standing Scapular External Rotation
Unloaded standing 90/90 shoulder external-rotation drill for rotator-cuff control and movement preparation.
Bodyweight Triceps Extension from Plank Position
Floor triceps press that moves from a forearm plank to straight elbows while the body stays rigid.
Bosu Ball Balance
Standing BOSU balance drill for ankle strategy, posture, and controlled weight shifts.
Bosu Ball Cable Side Bends
Standing cable side bend on a BOSU that combines loaded lateral trunk flexion with substantial balance demand.
Bosu Ball Crunch
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
Bosu Ball Plank with Leg Lift
BOSU-supported plank with alternating hip extension for trunk, shoulder, and pelvis control.