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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All 33 muscle groups in the library
2,506 exercises
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 Curl
Seated machine curl isolating the hamstrings.
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.
Seated Pull up (legs elevated)
Legs-elevated seated pull-up increasing bodyweight demand by reducing lower-body assistance.
Seated Row with Towel
Self-resisted seated towel row using the legs to oppose the arm pull while practicing scapular retraction.
Seated Scissor Kick
Supported seated alternating scissor kick challenging the abdominals and hip flexors while the pelvis stays stable.
Seated Shoulder Extension Stretch
Supported seated shoulder-extension stretch with straight arms placed behind the torso.
Seated Side to Side Leg Raise Crunch on Floor
Seated alternating leg extension and side crunch combining trunk flexion with controlled rotation.
Seated Single Arm Overhead Lat & Tricep Stretch
Single-arm seated overhead stretch combining elbow flexion with a gentle side-body and lat lengthening.
Seated Single Leg Floor Hamstring Stretch
Controlled flexibility drill to improve comfortable range of motion.
Seated Straddle Leg Lift
Advanced seated compression drill lifting both straight legs from a wide straddle using hip-flexor and core strength.
Seated Straddle Stretch
Controlled flexibility drill to improve comfortable range of motion.
Seated Tibialis Raise
Seated bodyweight dorsiflexion lifting the forefoot while the heels remain planted.
Seated Twist (on stability ball)
Upright stability-ball seated rotation training oblique control while the pelvis and feet remain stable.
Seated Twist Cross Legged
Cross-legged seated spinal rotation emphasizing an upright trunk and grounded pelvis.