Platesmith
Exercise guides.
318 exercises with the muscles they work, how to set up, what to focus on and the usual mistakes. By equipment: Band Barbell Bodyweight Cable Dumbbell Kettlebell Machine Smith machine.
Chest
-
Barbell Bench Press
A compound barbell exercise for the pectoralis major.
- Chest
- Barbell
-
Cable Fly
An isolation cable exercise for the pectoralis major.
- Chest
- Cable
-
Decline Barbell Bench Press
A compound barbell exercise for the lower pectoralis major.
- Chest
- Barbell
-
Decline Dumbbell Press
A compound dumbbell exercise for the lower pectoralis major.
- Chest
- Dumbbell
-
Deficit Push-up
A bodyweight exercise for the pectoralis major.
- Chest
- Bodyweight
-
Dips
A compound bodyweight exercise for the lower pectoralis major.
- Chest
- Bodyweight
-
Dumbbell Bench Press
A compound dumbbell exercise for the pectoralis major.
- Chest
- Dumbbell
-
Dumbbell Fly
An isolation dumbbell exercise for the pectoralis major.
- Chest
- Dumbbell
-
Floor Press
A compound barbell exercise for the pectoralis major.
- Chest
- Barbell
-
High-to-Low Cable Fly
An isolation cable exercise for the lower pectoralis major.
- Chest
- Cable
-
Incline Barbell Bench Press
A compound barbell exercise for the upper pectoralis major.
- Chest
- Barbell
-
Incline Cable Chest Press
A compound cable exercise for the upper pectoralis major.
- Chest
- Cable
-
Incline Cable Fly
An isolation cable exercise for the upper pectoralis major.
- Chest
- Cable
-
Incline Dumbbell Fly
An isolation dumbbell exercise for the upper pectoralis major.
- Chest
- Dumbbell
-
Incline Dumbbell Press
A compound dumbbell exercise for the upper pectoralis major.
- Chest
- Dumbbell
-
Incline Machine Chest Press
A compound machine exercise for the upper pectoralis major.
- Chest
- Machine
-
Landmine Press
A compound barbell exercise for the upper pectoralis major.
- Chest
- Barbell
-
Larsen Press
A barbell exercise for the pectoralis major.
- Chest
- Barbell
-
Low-to-High Cable Fly
An isolation cable exercise for the upper pectoralis major.
- Chest
- Cable
-
Lying Cable Fly
An isolation cable exercise for the pectoralis major.
- Chest
- Cable
-
Paused Bench Press
A barbell exercise for the pectoralis major.
- Chest
- Barbell
-
Pec Deck
An isolation machine exercise for the pectoralis major.
- Chest
- Machine
-
Pin Press
A barbell exercise for the pectoralis major.
- Chest
- Barbell
-
Plate-Loaded Chest Press
A compound machine exercise for the pectoralis major.
- Chest
- Machine
-
Push-up
A compound bodyweight exercise for the pectoralis major.
- Chest
- Bodyweight
-
Ring Dip
An exercise for the lower pectoralis major and triceps brachii.
- Chest
- Other
-
Smith Machine Bench Press
A compound Smith machine exercise for the pectoralis major.
- Chest
- Smith machine
-
Smith Machine Incline Press
A compound Smith machine exercise for the upper pectoralis major.
- Chest
- Smith machine
-
Spoto Press
A barbell exercise for the pectoralis major.
- Chest
- Barbell
-
Weighted Dip
A compound bodyweight exercise for the lower pectoralis major.
- Chest
- Bodyweight
Back
-
Archer Pull-up
A bodyweight exercise for the latissimus dorsi.
- Back
- Bodyweight
-
Back Extension
A compound bodyweight exercise for the erector spinae.
- Back
- Bodyweight
-
Band Row
A band exercise for the upper back and latissimus dorsi.
- Back
- Band
-
Barbell Row
A compound barbell exercise for the latissimus dorsi.
- Back
- Barbell
-
Block Pull
A barbell exercise for the erector spinae and gluteus maximus.
- Back
- Barbell
-
Cable Pullover
An isolation cable exercise for the latissimus dorsi.
- Back
- Cable
-
Chest-Supported DB Row
A compound dumbbell exercise for the latissimus dorsi.
- Back
- Dumbbell
-
Chest-Supported Row
A compound machine exercise for the latissimus dorsi.
- Back
- Machine
-
Chin-up
A compound bodyweight exercise for the latissimus dorsi.
- Back
- Bodyweight
-
Close-Grip Lat Pulldown
A compound cable exercise for the latissimus dorsi.
- Back
- Cable
-
Deadlift
A compound barbell exercise for the erector spinae and gluteus maximus.
- Back
- Barbell
-
Deficit Deadlift
A compound barbell exercise for the erector spinae and gluteus maximus.
- Back
- Barbell
-
Dumbbell Pullover
An isolation dumbbell exercise for the latissimus dorsi.
- Back
- Dumbbell
-
Flexed-Arm Hang
A bodyweight exercise for the latissimus dorsi and biceps brachii.
- Back
- Bodyweight
-
Helms Row
A dumbbell exercise for the latissimus dorsi and upper back.
- Back
- Dumbbell
-
Inverted Row
A compound bodyweight exercise for the latissimus dorsi.
- Back
- Bodyweight
-
Jefferson Curl
A dumbbell exercise for the erector spinae.
- Back
- Dumbbell
-
Kettlebell Row
A kettlebell exercise for the latissimus dorsi.
- Back
- Kettlebell
-
Kroc Row
A dumbbell exercise for the latissimus dorsi.
- Back
- Dumbbell
-
Landmine Row
A barbell exercise for the latissimus dorsi and upper back.
- Back
- Barbell
-
Lat Pulldown
A compound cable exercise for the latissimus dorsi.
- Back
- Cable
-
Machine Pullover
An isolation machine exercise for the latissimus dorsi.
- Back
- Machine
-
Machine Row
A compound machine exercise for the latissimus dorsi.
- Back
- Machine
-
Meadows Row
A compound barbell exercise for the latissimus dorsi.
- Back
- Barbell
-
Muscle-up
A bodyweight exercise for the latissimus dorsi and triceps brachii.
- Back
- Bodyweight
-
Negative Pull-up
A bodyweight exercise for the latissimus dorsi.
- Back
- Bodyweight
-
Neutral-Grip Pull-up
A compound bodyweight exercise for the latissimus dorsi.
- Back
- Bodyweight
-
Neutral-Grip Pulldown
A compound cable exercise for the latissimus dorsi.
- Back
- Cable
-
Pendlay Row
A compound barbell exercise for the latissimus dorsi.
- Back
- Barbell
-
Plate-Loaded Row
A compound machine exercise for the latissimus dorsi.
- Back
- Machine
-
Pull-up
A compound bodyweight exercise for the latissimus dorsi.
- Back
- Bodyweight
-
Rack Pull
A compound barbell exercise for the erector spinae and trapezius.
- Back
- Barbell
-
Reverse-Grip Lat Pulldown
A compound cable exercise for the latissimus dorsi.
- Back
- Cable
-
Ring Row
An exercise for the latissimus dorsi and upper back.
- Back
- Other
-
Seal Row
A compound barbell exercise for the latissimus dorsi.
- Back
- Barbell
-
Seated Cable Row
A compound cable exercise for the latissimus dorsi.
- Back
- Cable
-
Single-Arm Dumbbell Row
A compound dumbbell exercise for the latissimus dorsi.
- Back
- Dumbbell
-
Single-Arm High Cable Row
A compound cable exercise for the latissimus dorsi.
- Back
- Cable
-
Smith Machine Row
A Smith machine exercise for the latissimus dorsi and upper back.
- Back
- Smith machine
-
Snatch-Grip Deadlift
A barbell exercise for the erector spinae and gluteus maximus.
- Back
- Barbell
-
Straight-Arm Lat Pulldown
An isolation cable exercise for the latissimus dorsi.
- Back
- Cable
-
Superman
A bodyweight exercise for the erector spinae.
- Back
- Bodyweight
-
T-Bar Row
A compound barbell exercise for the latissimus dorsi.
- Back
- Barbell
-
Towel Pull-up
A bodyweight exercise for the latissimus dorsi and forearm flexors.
- Back
- Bodyweight
-
Weighted Pull-up
A compound bodyweight exercise for the latissimus dorsi.
- Back
- Bodyweight
-
Wide-Grip Cable Row
A compound cable exercise for the latissimus dorsi.
- Back
- Cable
Shoulders
-
Arnold Press
A compound dumbbell exercise for the anterior deltoid and lateral deltoid.
- Shoulders
- Dumbbell
-
Band Face Pull
A band exercise for the posterior deltoid.
- Shoulders
- Band
-
Band Lateral Raise
A band exercise for the lateral deltoid.
- Shoulders
- Band
-
Band Pull-apart
An isolation band exercise for the posterior deltoid.
- Shoulders
- Band
-
Barbell Upright Row
A compound barbell exercise for the lateral deltoid.
- Shoulders
- Barbell
-
Bent-Over Rear Delt Fly
An isolation dumbbell exercise for the posterior deltoid.
- Shoulders
- Dumbbell
-
Cable External Rotation
An isolation cable exercise for the infraspinatus and teres minor.
- Shoulders
- Cable
-
Cable Front Raise
An isolation cable exercise for the anterior deltoid.
- Shoulders
- Cable
-
Cable Internal Rotation
An isolation cable exercise for the subscapularis.
- Shoulders
- Cable
-
Cable Lateral Raise
An isolation cable exercise for the lateral deltoid.
- Shoulders
- Cable
-
Cable Upright Row
A compound cable exercise for the lateral deltoid.
- Shoulders
- Cable
-
Cable Y-Raise
An isolation cable exercise for the lateral deltoid and lower trapezius.
- Shoulders
- Cable
-
Clean and Press
A compound barbell exercise for the deltoids and gluteus maximus.
- Shoulders
- Barbell
-
Cuban Rotation
A dumbbell exercise for the infraspinatus and posterior deltoid.
- Shoulders
- Dumbbell
-
Dumbbell External Rotation
An isolation dumbbell exercise for the infraspinatus and teres minor.
- Shoulders
- Dumbbell
-
Dumbbell Front Raise
An isolation dumbbell exercise for the anterior deltoid.
- Shoulders
- Dumbbell
-
Dumbbell Lateral Raise
An isolation dumbbell exercise for the lateral deltoid.
- Shoulders
- Dumbbell
-
Face Pull
A compound cable exercise for the posterior deltoid.
- Shoulders
- Cable
-
Kettlebell Halo
A kettlebell exercise for the deltoids.
- Shoulders
- Kettlebell
-
Kettlebell Press
A kettlebell exercise for the deltoids.
- Shoulders
- Kettlebell
-
Kettlebell Snatch
A kettlebell exercise for the gluteus maximus and deltoids.
- Shoulders
- Kettlebell
-
Lean-Away Lateral Raise
A dumbbell exercise for the lateral deltoid.
- Shoulders
- Dumbbell
-
Machine Lateral Raise
An isolation machine exercise for the lateral deltoid.
- Shoulders
- Machine
-
Machine Shoulder Press
A compound machine exercise for the deltoids.
- Shoulders
- Machine
-
Overhead Carry
A dumbbell exercise for the deltoids.
- Shoulders
- Dumbbell
-
Pike Push-up
A bodyweight exercise for the deltoids.
- Shoulders
- Bodyweight
-
Powell Raise
A dumbbell exercise for the posterior deltoid.
- Shoulders
- Dumbbell
-
Push Jerk
A barbell exercise for the deltoids.
- Shoulders
- Barbell
-
Push Press
A compound barbell exercise for the deltoids.
- Shoulders
- Barbell
-
Reverse Pec Deck
An isolation machine exercise for the posterior deltoid.
- Shoulders
- Machine
-
Seated Barbell Overhead Press
A compound barbell exercise for the anterior deltoid.
- Shoulders
- Barbell
-
Seated Dumbbell Press
A compound dumbbell exercise for the anterior deltoid.
- Shoulders
- Dumbbell
-
Seated Face Pull
A compound cable exercise for the posterior deltoid.
- Shoulders
- Cable
-
Seated Plate Loaded Shoulder Press
A compound machine exercise for the anterior deltoid.
- Shoulders
- Machine
-
Smith Machine Shoulder Press
A compound Smith machine exercise for the anterior deltoid.
- Shoulders
- Smith machine
-
Standing Barbell Overhead Press
A compound barbell exercise for the anterior deltoid.
- Shoulders
- Barbell
-
Standing Dumbbell Press
A compound dumbbell exercise for the anterior deltoid.
- Shoulders
- Dumbbell
-
Standing Rear Delt Cable Fly
An isolation cable exercise for the posterior deltoid.
- Shoulders
- Cable
-
Viking Press
A barbell exercise for the deltoids.
- Shoulders
- Barbell
-
Z Press
A barbell exercise for the deltoids.
- Shoulders
- Barbell
Biceps
-
Band Curl
A band exercise for the biceps brachii.
- Biceps
- Band
-
Barbell Curl
An isolation barbell exercise for the biceps brachii.
- Biceps
- Barbell
-
Bayesian Cable Curl
An isolation cable exercise for the biceps brachii.
- Biceps
- Cable
-
Cable Curl
An isolation cable exercise for the biceps brachii.
- Biceps
- Cable
-
Cable Rope Hammer Curl
An isolation cable exercise for the brachialis and brachioradialis.
- Biceps
- Cable
-
Concentration Curl
An isolation dumbbell exercise for the biceps brachii.
- Biceps
- Dumbbell
-
Cross-Body Hammer Curl
An isolation dumbbell exercise for the brachialis and brachioradialis.
- Biceps
- Dumbbell
-
Dumbbell Curl
An isolation dumbbell exercise for the biceps brachii.
- Biceps
- Dumbbell
-
EZ Bar Curl
An isolation barbell exercise for the biceps brachii.
- Biceps
- Barbell
-
Hammer Curl
An isolation dumbbell exercise for the brachialis and brachioradialis.
- Biceps
- Dumbbell
-
High Cable Curl
An isolation cable exercise for the biceps brachii.
- Biceps
- Cable
-
Incline DB Curl
An isolation dumbbell exercise for the biceps brachii.
- Biceps
- Dumbbell
-
Machine Bicep Curl
An isolation machine exercise for the biceps brachii.
- Biceps
- Machine
-
Machine Preacher Curl
An isolation machine exercise for the biceps brachii.
- Biceps
- Machine
-
Preacher Curl
An isolation machine exercise for the biceps brachii.
- Biceps
- Machine
-
Spider Curl
An isolation dumbbell exercise for the biceps brachii.
- Biceps
- Dumbbell
-
Zottman Curl
An isolation dumbbell exercise for the biceps brachii and brachioradialis.
- Biceps
- Dumbbell
Triceps
-
Band Pushdown
A band exercise for the triceps brachii.
- Triceps
- Band
-
Bench Dip
A compound bodyweight exercise for the triceps brachii.
- Triceps
- Bodyweight
-
Board Press
A barbell exercise for the triceps brachii and pectoralis major.
- Triceps
- Barbell
-
Cable Skullcrusher
An isolation cable exercise for the triceps brachii.
- Triceps
- Cable
-
Close-grip Bench Press
A compound barbell exercise for the triceps brachii.
- Triceps
- Barbell
-
Cross-Body Cable Triceps Extension
An isolation cable exercise for the triceps brachii.
- Triceps
- Cable
-
Diamond Push-up
A compound bodyweight exercise for the triceps brachii.
- Triceps
- Bodyweight
-
Dumbbell Kickback
An isolation dumbbell exercise for the triceps brachii.
- Triceps
- Dumbbell
-
Dumbbell Overhead Triceps Extension
An isolation dumbbell exercise for the triceps brachii.
- Triceps
- Dumbbell
-
Dumbbell Skull Crusher
A dumbbell exercise for the triceps brachii.
- Triceps
- Dumbbell
-
JM Press
A compound barbell exercise for the triceps brachii.
- Triceps
- Barbell
-
Katana Tricep Extension
An isolation cable exercise for the triceps brachii.
- Triceps
- Cable
-
Machine Dip
A compound machine exercise for the triceps brachii.
- Triceps
- Machine
-
Machine Triceps Extension
An isolation machine exercise for the triceps brachii.
- Triceps
- Machine
-
Overhead Cable Triceps Extension
An isolation cable exercise for the triceps brachii.
- Triceps
- Cable
-
Reverse-Grip Pushdown
An isolation cable exercise for the triceps brachii.
- Triceps
- Cable
-
Rope Pushdown
An isolation cable exercise for the triceps brachii.
- Triceps
- Cable
-
Single-Arm Cable Pushdown
An isolation cable exercise for the triceps brachii.
- Triceps
- Cable
-
Skull Crusher
An isolation barbell exercise for the triceps brachii.
- Triceps
- Barbell
-
Triceps Pushdown
An isolation cable exercise for the triceps brachii.
- Triceps
- Cable
Forearms
-
Farmer's Carry
A compound dumbbell exercise for the forearm flexors and trapezius.
- Forearms
- Dumbbell
-
Kettlebell Farmer Carry
A kettlebell exercise for the forearm flexors and trapezius.
- Forearms
- Kettlebell
-
Plate Pinch
An isolation exercise for the forearm flexors and thumb adductors.
- Forearms
- Other
-
Reverse Curl
An isolation barbell exercise for the brachioradialis and brachialis.
- Forearms
- Barbell
-
Reverse Wrist Curl
An isolation barbell exercise for the forearm extensors.
- Forearms
- Barbell
-
Trap Bar Carry
A barbell exercise for the forearm flexors and trapezius.
- Forearms
- Barbell
-
Wrist Curl
An isolation barbell exercise for the forearm flexors.
- Forearms
- Barbell
-
Wrist Roller
An isolation exercise for the forearm flexors and forearm extensors.
- Forearms
- Other
Legs
-
B-Stance RDL
A dumbbell exercise for the hamstrings and gluteus maximus.
- Legs
- Dumbbell
-
Back Squat
A compound barbell exercise for the quadriceps and gluteus maximus.
- Legs
- Barbell
-
Band Good Morning
A band exercise for the hamstrings and gluteus maximus.
- Legs
- Band
-
Belt Squat
A compound machine exercise for the quadriceps and gluteus maximus.
- Legs
- Machine
-
Belt Squat RDL
A compound machine exercise for the hamstrings and gluteus maximus.
- Legs
- Machine
-
Bodyweight Squat
A bodyweight exercise for the quadriceps and gluteus maximus.
- Legs
- Bodyweight
-
Box Jump
An exercise for the quadriceps and gluteus maximus.
- Legs
- Other
-
Box Squat
A barbell exercise for the gluteus maximus and hamstrings.
- Legs
- Barbell
-
Broad Jump
A bodyweight exercise for the gluteus maximus and quadriceps.
- Legs
- Bodyweight
-
Bulgarian Split Squat
A compound dumbbell exercise for the quadriceps and gluteus maximus.
- Legs
- Dumbbell
-
Clean and Jerk
A barbell exercise for the quadriceps and gluteus maximus.
- Legs
- Barbell
-
Copenhagen Plank
A bodyweight exercise for the adductors.
- Legs
- Bodyweight
-
Cossack Squat
A bodyweight exercise for the adductors and quadriceps.
- Legs
- Bodyweight
-
DB Bulgarian Split Squat
A compound dumbbell exercise for the quadriceps and gluteus maximus.
- Legs
- Dumbbell
-
Deficit RDL
A compound barbell exercise for the hamstrings and gluteus maximus.
- Legs
- Barbell
-
Double Kettlebell Front Squat
A kettlebell exercise for the quadriceps and gluteus maximus.
- Legs
- Kettlebell
-
Dumbbell RDL
A compound dumbbell exercise for the hamstrings and gluteus maximus.
- Legs
- Dumbbell
-
Front Squat
A compound barbell exercise for the quadriceps.
- Legs
- Barbell
-
Glute-Ham Raise
A compound bodyweight exercise for the hamstrings.
- Legs
- Bodyweight
-
Goblet Squat
A compound kettlebell exercise for the quadriceps and gluteus maximus.
- Legs
- Kettlebell
-
Good Morning
A compound barbell exercise for the hamstrings and erector spinae.
- Legs
- Barbell
-
Hack Squat
A compound machine exercise for the quadriceps.
- Legs
- Machine
-
Hang Clean
A compound barbell exercise for the gluteus maximus, hamstrings and quadriceps.
- Legs
- Barbell
-
Hang Power Clean
A barbell exercise for the gluteus maximus and hamstrings.
- Legs
- Barbell
-
Heel-Elevated Squat
A dumbbell exercise for the quadriceps.
- Legs
- Dumbbell
-
High-bar Back Squat
A compound barbell exercise for the quadriceps and gluteus maximus.
- Legs
- Barbell
-
Hip Adduction Machine
An isolation machine exercise for the adductors.
- Legs
- Machine
-
Kettlebell Goblet Squat
A kettlebell exercise for the quadriceps and gluteus maximus.
- Legs
- Kettlebell
-
Landmine RDL
A barbell exercise for the hamstrings and gluteus maximus.
- Legs
- Barbell
-
Landmine Squat
A barbell exercise for the quadriceps and gluteus maximus.
- Legs
- Barbell
-
Lateral Lunge
A dumbbell exercise for the adductors and quadriceps.
- Legs
- Dumbbell
-
Leg Extension
An isolation machine exercise for the quadriceps.
- Legs
- Machine
-
Leg Press
A compound machine exercise for the quadriceps and gluteus maximus.
- Legs
- Machine
-
Low-bar Back Squat
A compound barbell exercise for the gluteus maximus and quadriceps.
- Legs
- Barbell
-
Lying Leg Curl
An isolation machine exercise for the hamstrings.
- Legs
- Machine
-
Nordic Ham Curl
An isolation bodyweight exercise for the hamstrings.
- Legs
- Bodyweight
-
Overhead Squat
A barbell exercise for the quadriceps and gluteus maximus.
- Legs
- Barbell
-
Pause Squat
A barbell exercise for the quadriceps and gluteus maximus.
- Legs
- Barbell
-
Pendulum Squat
A compound machine exercise for the quadriceps and gluteus maximus.
- Legs
- Machine
-
Pin Squat
A barbell exercise for the quadriceps and gluteus maximus.
- Legs
- Barbell
-
Pistol Squat
A bodyweight exercise for the quadriceps and gluteus maximus.
- Legs
- Bodyweight
-
Power Clean
A compound barbell exercise for the gluteus maximus, hamstrings and quadriceps.
- Legs
- Barbell
-
Power Snatch
A barbell exercise for the gluteus maximus and hamstrings.
- Legs
- Barbell
-
Reverse Lunge
A compound dumbbell exercise for the quadriceps and gluteus maximus.
- Legs
- Dumbbell
-
Reverse Nordic
A bodyweight exercise for the quadriceps.
- Legs
- Bodyweight
-
Romanian Deadlift
A compound barbell exercise for the hamstrings and gluteus maximus.
- Legs
- Barbell
-
Safety Bar Squat
A compound barbell exercise for the quadriceps and gluteus maximus.
- Legs
- Barbell
-
Seated Leg Curl
An isolation machine exercise for the hamstrings.
- Legs
- Machine
-
Shrimp Squat
A bodyweight exercise for the quadriceps and gluteus maximus.
- Legs
- Bodyweight
-
Single-Leg RDL
A compound dumbbell exercise for the hamstrings and gluteus maximus.
- Legs
- Dumbbell
-
Sissy Squat
A compound bodyweight exercise for the quadriceps.
- Legs
- Bodyweight
-
Sled Drag
An exercise for the quadriceps and gluteus maximus.
- Legs
- Other
-
Slider Leg Curl
A bodyweight exercise for the hamstrings.
- Legs
- Bodyweight
-
Smith Machine RDL
A compound Smith machine exercise for the hamstrings and gluteus maximus.
- Legs
- Smith machine
-
Smith Machine Squat
A compound Smith machine exercise for the quadriceps and gluteus maximus.
- Legs
- Smith machine
-
Snatch
A barbell exercise for the quadriceps and gluteus maximus.
- Legs
- Barbell
-
Spanish Squat
A band exercise for the quadriceps.
- Legs
- Band
-
Split Squat
A bodyweight exercise for the quadriceps and gluteus maximus.
- Legs
- Bodyweight
-
Stability Ball Leg Curl
An exercise for the hamstrings.
- Legs
- Other
-
Step-up
A compound dumbbell exercise for the quadriceps and gluteus maximus.
- Legs
- Dumbbell
-
Stiff-leg Deadlift
A compound barbell exercise for the hamstrings.
- Legs
- Barbell
-
Trap Bar Deadlift
A compound barbell exercise for the quadriceps and gluteus maximus.
- Legs
- Barbell
-
Tuck Jump
A bodyweight exercise for the quadriceps and gluteus maximus.
- Legs
- Bodyweight
-
Unilateral Leg Press
A compound machine exercise for the quadriceps and gluteus maximus.
- Legs
- Machine
-
Walking DB Lunge
A compound dumbbell exercise for the quadriceps and gluteus maximus.
- Legs
- Dumbbell
-
Wall Ball
An exercise for the quadriceps and gluteus maximus.
- Legs
- Other
-
Wall Sit
A bodyweight exercise for the quadriceps.
- Legs
- Bodyweight
-
Zercher Squat
A barbell exercise for the quadriceps and gluteus maximus.
- Legs
- Barbell
Glutes
-
45-Degree Back Extension
A machine exercise for the gluteus maximus and hamstrings.
- Glutes
- Machine
-
Band Glute Bridge
A band exercise for the gluteus maximus.
- Glutes
- Band
-
Band Hip Thrust
A band exercise for the gluteus maximus.
- Glutes
- Band
-
Barbell Hip Thrust
A compound barbell exercise for the gluteus maximus.
- Glutes
- Barbell
-
Cable Glute Kickback
An isolation cable exercise for the gluteus maximus.
- Glutes
- Cable
-
Cable Hip Abduction
A cable exercise for the gluteus medius.
- Glutes
- Cable
-
Cable Pull-through
A compound cable exercise for the gluteus maximus and hamstrings.
- Glutes
- Cable
-
Clamshell
A band exercise for the gluteus medius.
- Glutes
- Band
-
Curtsy Lunge
A dumbbell exercise for the gluteus medius and gluteus maximus.
- Glutes
- Dumbbell
-
Dumbbell Hip Thrust
A dumbbell exercise for the gluteus maximus.
- Glutes
- Dumbbell
-
Fire Hydrant
A bodyweight exercise for the gluteus medius.
- Glutes
- Bodyweight
-
Frog Pump
A bodyweight exercise for the gluteus maximus.
- Glutes
- Bodyweight
-
Glute Bridge
A compound bodyweight exercise for the gluteus maximus.
- Glutes
- Bodyweight
-
Glute Kickback Machine
A machine exercise for the gluteus maximus.
- Glutes
- Machine
-
Hip Abduction Machine
An isolation machine exercise for the gluteus medius.
- Glutes
- Machine
-
Kettlebell Clean
A kettlebell exercise for the gluteus maximus and hamstrings.
- Glutes
- Kettlebell
-
Kettlebell Deadlift
A kettlebell exercise for the gluteus maximus and hamstrings.
- Glutes
- Kettlebell
-
Kettlebell Swing
A compound kettlebell exercise for the gluteus maximus and hamstrings.
- Glutes
- Kettlebell
-
Lateral Band Walk
A band exercise for the gluteus medius.
- Glutes
- Band
-
Machine Hip Thrust
A compound machine exercise for the gluteus maximus.
- Glutes
- Machine
-
Single-Leg Glute Bridge
A bodyweight exercise for the gluteus maximus.
- Glutes
- Bodyweight
-
Single-Leg Hip Thrust
A bodyweight exercise for the gluteus maximus.
- Glutes
- Bodyweight
-
Smith Machine Hip Thrust
A Smith machine exercise for the gluteus maximus.
- Glutes
- Smith machine
-
Sumo Deadlift
A compound barbell exercise for the gluteus maximus and quadriceps.
- Glutes
- Barbell
Calves
-
Donkey Calf Raise
An isolation machine exercise for the gastrocnemius.
- Calves
- Machine
-
Leg Press Calf Raise
An isolation machine exercise for the gastrocnemius.
- Calves
- Machine
-
Seated Calf Raise
An isolation machine exercise for the soleus.
- Calves
- Machine
-
Single-Leg Calf Raise
An isolation bodyweight exercise for the gastrocnemius.
- Calves
- Bodyweight
-
Smith Machine Calf Raise
An isolation Smith machine exercise for the gastrocnemius.
- Calves
- Smith machine
-
Standing Calf Raise
An isolation machine exercise for the gastrocnemius.
- Calves
- Machine
-
Tibialis Raise
An isolation exercise for the tibialis anterior.
- Calves
- Other
-
Wall Tibialis Raise
A bodyweight exercise for the tibialis anterior.
- Calves
- Bodyweight
Core
-
Ab Crunch Machine
An isolation machine exercise for the rectus abdominis.
- Core
- Machine
-
Ab Wheel Rollout
A compound exercise for the rectus abdominis.
- Core
- Other
-
Bicycle Crunch
An isolation bodyweight exercise for the obliques and rectus abdominis.
- Core
- Bodyweight
-
Bird Dog
A bodyweight exercise for the erector spinae and rectus abdominis.
- Core
- Bodyweight
-
Cable Crunch
An isolation cable exercise for the rectus abdominis.
- Core
- Cable
-
Cable Woodchop
A compound cable exercise for the obliques.
- Core
- Cable
-
Crab Walk
A bodyweight exercise for the rectus abdominis and gluteus maximus.
- Core
- Bodyweight
-
Crunch
An isolation bodyweight exercise for the rectus abdominis.
- Core
- Bodyweight
-
Dead Bug
An isolation bodyweight exercise for the rectus abdominis.
- Core
- Bodyweight
-
Decline Weighted Sit-up
A compound exercise for the rectus abdominis.
- Core
- Other
-
Dragon Flag
A compound bodyweight exercise for the rectus abdominis.
- Core
- Bodyweight
-
Hanging Knee Raise
An isolation bodyweight exercise for the rectus abdominis and hip flexors.
- Core
- Bodyweight
-
Hanging Leg Raise
A compound bodyweight exercise for the rectus abdominis.
- Core
- Bodyweight
-
Hanging Windshield Wiper
A bodyweight exercise for the obliques and rectus abdominis.
- Core
- Bodyweight
-
Hollow Body Hold
An isolation bodyweight exercise for the rectus abdominis.
- Core
- Bodyweight
-
Hollow Rock
A bodyweight exercise for the rectus abdominis.
- Core
- Bodyweight
-
Lying Leg Raise
An isolation bodyweight exercise for the rectus abdominis and hip flexors.
- Core
- Bodyweight
-
Medicine Ball Slam
An exercise for the rectus abdominis and latissimus dorsi.
- Core
- Other
-
Pallof Press
An isolation cable exercise for the obliques.
- Core
- Cable
-
Plank
An isolation bodyweight exercise for the transverse abdominis and rectus abdominis.
- Core
- Bodyweight
-
Reverse Crunch
An isolation bodyweight exercise for the rectus abdominis.
- Core
- Bodyweight
-
Reverse Plank
A bodyweight exercise for the gluteus maximus and erector spinae.
- Core
- Bodyweight
-
Russian Twist
A compound bodyweight exercise for the obliques.
- Core
- Bodyweight
-
Sandbag Carry
An exercise for the rectus abdominis and erector spinae.
- Core
- Other
-
Side Plank
An isolation bodyweight exercise for the obliques.
- Core
- Bodyweight
-
Sit-up
A compound bodyweight exercise for the rectus abdominis and hip flexors.
- Core
- Bodyweight
-
Toes-to-Bar
A compound bodyweight exercise for the rectus abdominis.
- Core
- Bodyweight
-
Turkish Get-up
A compound kettlebell exercise for the rectus abdominis and deltoids.
- Core
- Kettlebell
-
V-Up
A compound bodyweight exercise for the rectus abdominis.
- Core
- Bodyweight
-
Weighted Plank
An isolation bodyweight exercise for the transverse abdominis and rectus abdominis.
- Core
- Bodyweight
Traps
-
Barbell Shrug
An isolation barbell exercise for the trapezius.
- Traps
- Barbell
-
Cable Shrug
An isolation cable exercise for the trapezius.
- Traps
- Cable
-
Dumbbell Shrug
An isolation dumbbell exercise for the trapezius.
- Traps
- Dumbbell
-
Smith Machine Shrug
An isolation Smith machine exercise for the trapezius.
- Traps
- Smith machine
-
Trap Bar Shrug
A barbell exercise for the trapezius.
- Traps
- Barbell
Neck
Cardio
-
Air Bike
A compound machine exercise for the cardiovascular system.
- Cardio
- Machine
-
Battle Ropes
A compound exercise for the deltoids and rectus abdominis.
- Cardio
- Other
-
Elliptical
A compound machine exercise for the cardiovascular system.
- Cardio
- Machine
-
High Knees
A bodyweight exercise for the cardiovascular system.
- Cardio
- Bodyweight
-
Jump Rope
A compound exercise for the cardiovascular system.
- Cardio
- Other
-
Jumping Jack
A bodyweight exercise for the cardiovascular system.
- Cardio
- Bodyweight
-
Outdoor Run
A compound exercise for the cardiovascular system.
- Cardio
- Other
-
Outdoor Walk
A compound exercise for the cardiovascular system.
- Cardio
- Other
-
Rowing Machine
A compound machine exercise for the cardiovascular system, latissimus dorsi and quadriceps.
- Cardio
- Machine
-
Ski Erg
A compound machine exercise for the cardiovascular system and latissimus dorsi.
- Cardio
- Machine
-
Sled Push
A compound exercise for the cardiovascular system, quadriceps and gluteus maximus.
- Cardio
- Other
-
Stair Climber
A compound machine exercise for the cardiovascular system.
- Cardio
- Machine
-
Stationary Bike
A compound machine exercise for the cardiovascular system.
- Cardio
- Machine
-
Swimming
A compound exercise for the cardiovascular system.
- Cardio
- Other
-
Treadmill Run
A compound machine exercise for the quadriceps, hamstrings and calves.
- Cardio
- Machine
-
Treadmill Walk
A machine exercise for the cardiovascular system.
- Cardio
- Machine
-
Treadmill Walk (incline)
A compound machine exercise for the cardiovascular system.
- Cardio
- Machine
Other
Every exercise here is in the app with these cues, plus over a thousand more without written guides. Any exercise in a program can be swapped for one that works the same muscles.