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
Elevated Inverted Row Between Three Chairs
Bodyweight inverted row using a carefully stabilized three-chair setup to elevate the feet and pulling supports.
Elevated Pigeon
Bench-supported pigeon stretch for the front-leg glute and outer hip.
Elevated Pigeon Good Morning
Repeated controlled hip hinge over a bench-supported pigeon position for outer-hip mobility.
Elevator Pronated Pull Up
Vertical pulling drill building back and arm strength through full control.
Elevator Push Up
Pressing drill building chest, shoulder, and triceps strength with bodyweight.
Elevator Suspended Dip
Bodyweight pressing drill for chest and triceps with shoulder control.
Elliptical Interval
Programmed hard/easy elliptical intervals using cadence or resistance to alternate work and recovery.
Elliptical Trainer
Low-impact cardio with a smooth stride for the legs and light upper-body involvement.
Empty Can Shoulder Raise
Shoulder raise variation for controlled delt work and steady posture.
Exercise Ball Chest Stretch
Controlled flexibility drill to improve comfortable range of motion.
Exercise Ball Crunch
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
Exercise Ball Decline Toe Tap
Advanced decline-plank toe tap with the shins balanced on a stability ball and the pelvis resisting rotation.
Exercise Ball Dip
Horizontal pressing drill that develops chest, shoulder, and triceps strength using a stability ball, with emphasis on the triceps, chest and shoulders.
Exercise Ball Dumbbell Chest Press
Pressing drill building chest, shoulder, and triceps strength with dumbbell.
Exercise Ball Feet Elevated Forearm Plank
Core-control drill keeping the trunk stable through a challenging variation.
Exercise Ball Feet Elevated Push Up
Pressing drill building chest, shoulder, and triceps strength with stability-ball.
Exercise Ball Hug
Standing isometric chest squeeze performed by hugging a stability ball between both forearms and hands.
Exercise Ball Lower Back Prone Stretch
Prone stability-ball hold that gently rounds and relaxes the lower back.
Exercise Ball Lower Back Stretch (Pyramid)
Supine stability-ball stretch that gently opens the lower back and front of the hips.
Exercise Ball Lying Abductor Stretch
Supported side-lying hip stretch that opens the outer hip and abductor line.
Exercise Ball Lying Side Lat Stretch
Mobility drill that develops comfortable range of motion and positional control using a stability ball, with emphasis on the latissimus muscles.
Exercise Ball on the Wall Calf Raise
Controlled calf raise with the torso supported by a stability ball against a wall.
Exercise Ball on the Wall Calf Raise (tennis ball between knees)
Wall-supported calf raise using gentle knee pressure on a small ball to maintain leg alignment.
Exercise Ball One Leg Prone Lower Body Rotation
Unilateral stability-ball plank in which the supported leg sweeps through a controlled hip rotation.