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
Standing Pelvic Tilt
Low-load standing drill for learning controlled pelvic motion without shifting the whole body.
Standing Reach-Up Back-Rotation Stretch
Standing overhead reach and trunk rotation that opens the lateral torso and upper back.
Standing Side Leg Raise
Bodyweight standing hip abduction for the outer hip with an added balance demand.
Standing Side Stretch
Standing overhead side bend that lengthens the lats and lateral trunk while the hips stay centered.
Standing Soleus and Achilles Stretch
Bent-knee standing calf stretch emphasizing the soleus and Achilles region while the heel stays down.
Standing Thoracic Rotation Press
Unloaded standing reach with controlled thoracic rotation for upper-back and shoulder mobility.
Standing Tibialis Stretch
Standing stretch for the front of the lower leg using gentle plantar flexion of one ankle.
Standing Toe Touch to Reach
Dynamic hinge-to-overhead mobility drill linking a controlled toe reach with full-body extension.
Standing Trunk Rotation
Controlled standing trunk rotation that mobilizes the thoracic spine while the pelvis remains quiet.
Standing W Raise
Standing scapular-control drill that raises the arms in a W while the shoulder blades retract and rotate.
Star Jump
Explosive vertical jump that opens the arms and legs into a star before a controlled landing.
Star Plank
Advanced side-plank hold with top-leg abduction, increasing lateral-core, shoulder, and hip stability demands.
Static Lunge Kick
Split-stance lunge followed by a controlled front kick from the lead leg while the rear leg provides balance.
Stationary Bike
Low-impact indoor cycling for aerobic conditioning and repeatable lower-body work.
Stationary Bike Sprint
Short high-cadence stationary-bike interval for anaerobic power and cycling conditioning.
Stationary Bike Standing Climb
Out-of-saddle cycling climb using controlled resistance, cadence, and whole-body stability.
Step-Back Pulldown
Bodyweight coordination drill pairing an alternating step back with an active overhead-to-rib pulldown motion.
Stomach Vacuum
Low-load breathing and deep-abdominal control drill using a gentle inward-and-upward abdominal draw.
Straight-Arm Wrist Flexor Stretch
Static forearm stretch performed with the elbow straight and the wrist gently extended.
Straight-Bar Dip
Advanced dip performed above one straight bar with the torso moving around the bar under strict shoulder control.
Straight-Leg Bench Dip
Bench dip with straight legs and heels on the floor to increase the triceps demand over the bent-knee version.
Straight-Leg Boat Hold
Full boat-position isometric with straight legs, requiring greater hip-flexor and trunk control than the bent-knee version.
Straight-Leg Hip Bridge
Long-lever floor bridge using straight legs and heel pressure to emphasize hamstrings and glutes.
Strict Ring Muscle-Up
Advanced strict ring skill combining a deep pull, controlled transition, and ring dip without a deliberate kip.