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 Twist Glute Stretch
Crossed-leg seated twist combining spinal rotation with an outer-hip and glute stretch.
Seated Wall Angel
Seated wall angel practicing controlled overhead range, scapular upward rotation, and ribcage position.
Self-Resisted Bent-Over Towel Row
Self-resisted isometric row using a towel trapped beneath the feet to train the lats, upper back, biceps, and grip.
Shoulder - Extension
Unsupported standing or seated shoulder-extension hold stretching the front of the shoulders, chest, and biceps.
Shoulder CAR
Controlled shoulder articular rotation through the largest pain-free range the trunk can keep still.
Shoulder Circles
Gentle shoulder-roll drill coordinating scapular elevation, retraction, depression, and protraction.
Shoulder Internal Rotation Against Wall
Light isometric shoulder internal rotation into a wall for rotator-cuff activation and pain-free control.
Shoulder Tap Push-Up
Push-up followed by an alternating opposite-shoulder tap, adding unilateral support and anti-rotation demand.
Shrug Machine
Upper-trap strengthening drill lifting the shoulders under control with machine.
Shuttle Run
Short repeated running drill for agility and conditioning.
Side Bridge (bent knee)
Bent-knee forearm side plank reducing lever length while training lateral trunk and hip stability.
Side Bridge (knee tuck)
Dynamic forearm side bridge adding a controlled top-knee tuck while the trunk resists sagging and rotation.
Side Bridge with Arm Leg Swing
Advanced side-bridge variation coordinating opposite arm and leg swings while the trunk resists rotation.
Side Jump Twist
Bilateral lateral jump with trunk rotation, training reactive power, landing control, and rotational coordination.
Side Lunge
Lateral lower-body movement for adductors, glutes, quads, and hip mobility.
Side Lying Diagonal Backward Leg Raise
Side-lying diagonal leg raise combining hip abduction with a slight backward reach to emphasize the glutes.
Side Lying Floor Stretch
Passive side-lying lateral-body stretch for the lats, obliques, and lower-back side wall.
Side Lying Hip Adduction
Side-lying bottom-leg lift isolating the hip adductors while the pelvis remains stacked.
Side Lying Leg Raise
Side-lying straight-leg hip abduction strengthening the glutes and outer hip.
Side Plank
Anti-side-bending core hold for obliques, hips, and shoulder stability.
Side Plank Clamshell
Bent-knee side plank with a clamshell, combining hip external rotation with lateral trunk stability.
Side Plank Hip Abduction
Straight-leg side plank with top-leg hip abduction for outer-hip and lateral trunk strength.
Side Plank Hip Adduction (bent knee)
Bent-knee bench-supported Copenhagen side plank with dynamic lower-leg hip adduction.
Side Plank Hip Dip
Controlled side-plank hip dip training repeated lateral trunk flexion without losing shoulder or pelvic alignment.