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
Seated Alternate Crunch
Seated alternating cross-body crunch bringing one shoulder toward the opposite knee with controlled trunk flexion and rotation.
Seated Alternate Dynamic Chest Stretch on a Chair
Seated dynamic chest opener alternating one arm and the upper torso outward while the pelvis remains forward.
Seated Ankle Mobilization Stretch
Seated self-mobilization guiding the ankle through controlled flexion, extension, and small circles while the lower leg stays relaxed.
Seated Back-Opening Hold
Supported seated thoracic-extension hold that opens the chest and front shoulders without forcing the lower back.
Seated Barbell Good Morning
Seated Barbell Good Morning for hip hinging focused on hamstrings.
Seated Battle Rope Russian Twist
Seated side-to-side rope sweeps for rotational core control and conditioning.
Seated Calf Stretch with Band
Seated straight-knee calf stretch using a resistance band around the forefoot to assist gentle ankle dorsiflexion.
Seated Dip Machine
Seated dip machine pressing the handles downward to train the triceps, chest, and shoulders with guided resistance.
Seated Dowel Pass-Through
Seated dowel pass-through that limits lower-body and trunk compensation while training pain-free shoulder range.
Seated Dumbbell Calf Raise
Seated calf raise using dumbbells to load the lower leg.
Seated Dumbbell One-Arm Overhead Triceps Extension
Seated unilateral overhead elbow extension emphasizing the triceps long head with controlled shoulder position.
Seated Elbow Chest Fly on a Chair
Bilateral seated dynamic chest opener bringing the elbows together and then opening them through a comfortable shoulder range.
Seated Figure Four Stretch
Seated figure-four hip stretch using a forward hinge to target the outer hip and gluteal region.
Seated Forward Fold
Seated Forward Fold for mobility focused on full-body coordination.
Seated Forward Fold With Leg Hug
Single-leg seated forward fold using a gentle shin or thigh hold to guide a hip hinge toward the extended leg.
Seated Forward Spine Curl
Segmental seated spinal flexion curling forward from the head through the trunk before restacking to tall sitting.
Seated Knee CAR
Seated controlled knee rotation combining flexion, extension, and tibial rotation while the thigh remains still.
Seated Knee Up Extended Rotation Stretch
Seated rotation toward a hugged bent knee while the opposite leg remains extended.
Seated Knee Up Rotation Stretch
Seated spinal rotation with one foot crossed outside the opposite extended knee.
Seated Leg Raise
Supported seated bent-knee raise lifting both knees toward the chest while the torso remains mostly fixed.
Seated Leg Tucks
Seated leg tuck extending both legs away before drawing the knees and torso toward each other.
Seated Lower Back Stretch
Seated rounded-back stretch using gentle spinal flexion and relaxed breathing to lengthen the lower and upper back.
Seated Machine Row (Upper Back)
Seated machine row with emphasis on scapular retraction and upper-back thickness.
Seated Pull up
Feet-assisted seated pull-up from a low bar, using the legs to scale vertical and diagonal pulling demand.