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 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.
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.