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 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.
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.