Exercise Library

Welcome to the LiftTrack exercise library. Search by exercise name, or filter by muscle groups to find exercises.

Muscle

Banded Ab Twist

Band · Obliques

Banded Back Extension

Resistance Band · Glutes, Hamstrings

Banded Bicycle Crunch

Band · Abs

Banded Calf Raises

Band · Calves

Banded Clam Shells

Resistance Band · Abductors

Banded Curl

Band · Biceps

Banded Deadbug

Resistance Band · Abs

Banded Deadlift

Band · Hamstrings, Glutes

Banded Donkey Kick

Resistance Band · Glutes

Banded External Rotation

Resistance Band · Shoulders

Banded External Rotation at 90-Degree Abduction

Resistance Band · Shoulders

Banded Fire Hydrant

Resistance Band · Abductors

Banded Fly

Band · Chest

Banded Front Raise

Band · Shoulders

Banded Glute Bridge

Resistance Band · Glutes

Banded Hamstring Curls

Band · Hamstrings

Banded High Plank Leg Lifts

Band · Glutes

Banded Hip Extension

Band · Glutes

Banded Internal Rotation

Resistance Band · Shoulders

Banded Jumping Jack

Band · Quads

Banded Kneeling Crunch

Band · Abs

Banded Lateral Band Walks

Resistance Band · Abductors

Banded Lateral Raise

Band · Shoulders

Banded Latpull

Band · Lats

Banded Leg Abduction

Band · Abductors

Banded Leg Adduction

Band · Adductors

Banded Leg Extension

Band · Quads

Banded Lunge

Band · Quads, Glutes, Biceps

Banded Plank

Band · Abs

Banded Pull Apart

Resistance Band · Shoulders, Upper back

Banded Push-ups

Resistance Band · Chest

Banded Reverse Crunch

Resistance Band · Abs

Banded Row

Band · Upper back, Lats

Banded Shoulder Abduction

Band · Shoulders

Banded Shoulder Extension

Resistance Band · Lats

Banded Shoulder External Rotation

Resistance Band · Shoulders

Banded Shoulder Flexion to 90-Degrees

Band · Shoulders

Banded Side Plank Leg Lifts

Band · Abductors

Banded Squat

Band · Quads, Glutes

Banded Squat to Press

Band · Quads, Glutes, Shoulders

Banded Tricep Extension

Band · Triceps

Banded Tricep Kick-back

Band · Triceps

Banded Upright Row

Band · Traps

Banded Wall Crawl with External Rotation

Resistance Band · Shoulders

Battle Rope Alternating Figure Eight

Battling Rope · Shoulders

Battle Rope Alternating Jump Wave

Battling Rope · Quads, Glutes

Battle Rope Alternating Kneeling to Standing Wave

Battling Rope · Quads, Glutes

Battle Rope Alternating Lunge Wave

Battling Rope · Quads, Glutes

Battle Rope Alternating Squat Wave

Battling Rope · Quads, Glutes

Battle Rope Alternating Wave

Battling Rope · Shoulders

Battle Rope Alternating Wave with Lateral Shuffle

Battling Rope · Shoulders

Battle Rope

Rope · Shoulders

Battle Rope Clap Wave

Battling Rope · Shoulders

Battle Rope Double-arm Figure Eight

Battling Rope · Shoulders

Battle Rope Double Arm Side-to-Side Snake

Battling Rope · Shoulders

Battle Rope Double-arm Side Wave

Battling Rope · Shoulders

Battle Rope Double-arm Slam

Battling Rope · Quads, Glutes

Battle Rope Double-arm Wave

Battling Rope · Shoulders

Battle Rope Grappler Toss

Battling Rope · Obliques

Battle Rope Hip Toss

Battling Rope · Obliques

Battle Rope Inside Circle

Battling Rope · Shoulders

Battle Rope In and Out Wave

Battling Rope · Shoulders

Battle Rope Jumping Jacks

Battling Rope · Quads, Glutes

Battle Rope Outside Circle

Battling Rope · Shoulders

Battle Rope Rainbow

Battling Rope · Shoulders

Battle Rope Sidewinder

Battling Rope · Shoulders

Battle Rope Side Plank Wave

Battling Rope · Obliques

Battle Rope Sitting Russian Twist

Battling Rope · Obliques

Battle Rope Snake Wave

Battling Rope · Shoulders

Battle Rope Split Jack

Battling Rope · Quads, Glutes

Battle Rope Stage Coach

Battling Rope · Shoulders

Battle Rope Ultimate Warrior

Battling Rope · Quads, Glutes

Battle Rope Upper Cuts

Battling Rope · Shoulders

Alternating Dumbbell Chest Press

Dumbbell · Chest

Alternating Dumbbell Chest Press on Swiss Ball

Dumbbell · Chest

Barbell Bench Press

Barbell · Chest

Barbell Board Bench Press

Barbell · Chest

Barbell Floor Press

Barbell · Chest

Bench Press

Barbell · Chest

Close-grip Barbell Bench Press

Barbell · Chest, Triceps

Decline Dumbbell Bench Press

Dumbbell · Chest

Dumbbell Bench Press

Dumbbell · Chest

Dumbbell Floor Press

Dumbbell · Chest

Incline Barbell Bench Press

Barbell · Chest

Incline Dumbbell Bench Press

Dumbbell · Chest

Incline Smith Machine Bench Press

Smith machine · Chest

Isometric Barbell Bench Press

Barbell · Chest

Kettlebell Chest Press

Kettlebell · Chest

Neutral-grip Dumbbell Bench Press

Dumbbell · Chest

Neutral-grip Dumbbell Incline Bench Press

Dumbbell · Chest

One-arm Floor Press

Dumbbell · Chest

Partial Lockout

Other · Chest

Reverse-grip Barbell Bench Press

Barbell · Chest

Reverse-grip Incline Bench Press

Barbell · Chest

Single-arm Cable Chest Press

Cable · Chest

Single-arm Dumbbell Bench Press

Dumbbell · Chest

Smith Machine Bench Press

Smith machine · Chest

Swiss Ball Dumbbell Chest Press

Dumbbell · Chest

Triple-stop Barbell Bench Press

Barbell · Chest

Wide-grip Barbell Bench Press

Barbell · Chest

Bike

Body weight · Quads, Glutes

Calf Raise

Body weight · Calves

Donkey Calf Raise

Body weight · Calves

Seated Calf Raise

Machine · Calves

Seated Dumbbell Toe Raise

Dumbbell · Calves

Single-leg Bent-knee Calf Raise

Body weight · Calves

Single-leg Decline Push-up

Other · Chest, Triceps

Single-leg Donkey Calf Raise

Body weight · Calves

Single-leg Hip Raise with Knee Hold

Other · Glutes

Single-leg Standing Calf Raise

Body weight · Calves

Single-leg Standing Dumbbell Calf Raise

Dumbbell · Calves

Standing Barbell Calf Raise

Barbell · Calves

Standing Calf Raise

Body weight · Calves

Standing Dumbbell Calf Raise

Dumbbell · Calves

3-way Calf Raise

Body weight · Calves

3-way Single-leg Calf Raise

Other · Calves

3-way Weighted Calf Raise

Weighted · Calves

3-way Weighted Single-leg Calf Raise

Weighted · Calves

Bob and Weave Circle

Other · Obliques

Cardio Core Crawl

Body weight · Abs

Double Under

Rope · Calves

Jumping Jacks

Body weight · Calves

Jump Rope

Rope · Calves

Jump Rope Crossover

Other · Calves

Jump Rope Jog

Other · Calves

Ski Moguls

Body weight · Calves

Split Jacks

Body weight · Quads, Glutes

Squat Jacks

Body weight · Quads, Glutes

Triple Under

Rope · Calves

Bar Holds

Other · Forearms

Carry

Dumbbell · Forearms, Traps

Dumbbell Waiter Carry

Dumbbell · Forearms, Shoulders

Farmer's Carry

Dumbbell · Forearms, Traps

Farmer's Carry on Toes

Other · Forearms, Calves

Farmer's Carry Walk Lunge

Dumbbell · Forearms, Quads, Glutes

Farmer's Walk

Dumbbell · Forearms, Traps

Farmer's Walk on Toes

Other · Forearms, Calves

Hex Dumbbell Hold

Dumbbell · Forearms

Overhead Carry

Kettlebell · Forearms, Shoulders

Cable Pull-through

Cable · Glutes, Hamstrings

Cable Rotational Lift

Cable · Obliques, Abs

Cable Woodchop

Cable · Obliques

Chop

Body weight · Obliques, Abs

Cross Chop to Knee

Body weight · Obliques, Abs

Dumbbell Chop

Dumbbell · Obliques, Abs

Half-kneeling Rotation

Body weight · Obliques, Abs

Half-kneeling Rotational Chop

Band · Obliques, Abs

Half-kneeling Rotational Reverse Chop

Other · Obliques, Abs

Half-kneeling Stability Chop

Other · Obliques, Abs

Half-kneeling Stability Reverse Chop

Other · Obliques, Abs

Kneeling Rotational Chop

Band · Obliques, Abs

Kneeling Rotational Reverse Chop

Other · Obliques, Abs

Kneeling Stability Chop

Resistance Band · Obliques, Abs

Kneeling Woodchopper

Band · Obliques, Abs

Medicine Ball Wood Chops

Medicine Ball · Obliques, Abs

Power Squat Chops

Dumbbell · Quads, Glutes, Obliques

Standing Rotational Chop

Cable · Obliques, Abs

Standing Split Rotational Chop

Band · Obliques, Abs

Standing Split Rotational Reverse Chop

Other · Obliques, Abs

Standing Stability Reverse Chop

Cable · Obliques, Abs

Abs Jabs

Body weight · Abs, Triceps

Alternating Plate Reach

Other · Abs

Alternating Slide-out

Other · Abs

Barbell Roll-out

Barbell · Abs

Body Bar Oblique Twist

Stick · Obliques

Cable Core Press

Cable · Abs

Cable Side Bend

Cable · Obliques

Core

Body weight · Abs

Crescent Circle

Other · Abs

Cycling Russian Twist

Body weight · Abs

Elevated-feet Russian Twist

Weighted · Obliques

GHD Back Extensions

Body weight · Hamstrings, Glutes

Half-Turkish Get-up

Kettlebell · Abs, Shoulders

Hanging L Sit

Body weight · Abs

Inchworm

Body weight · Abs

Kettlebell Windmill

Kettlebell · Abs

Kneeling Ab Wheel

Body weight · Abs

L Sit

Body weight · Abs

Modified Front Lever

Body weight · Abs

Open Knee Tucks

Body weight · Abs

Overhead Walk

Kettlebell · Shoulders

Ring L Sit

Other · Abs

Russian Twist

Body weight · Obliques

Side Abs Leg Lift

Body weight · Obliques

Side Bend

Body weight · Obliques

Swiss Ball Jackknife

Stability ball · Abs

Swiss Ball Pike

Stability ball · Abs

Swiss Ball Roll-out

Stability ball · Abs

Toes to Elbows

Other · Abs

Triangle Hip Press

Other · Abs

TRX Suspended Jackknife

Suspension · Abs

Turkish Get-up

Kettlebell · Shoulders

U-Boat

Other · Obliques

Windmill Switches

Body weight · Hamstrings, Glutes

Bicycle Crunch

Body weight · Abs, Obliques

Cable Crunch

Cable · Abs

Circular Arm Crunch

Other · Abs

Crossed-arms Crunch

Other · Abs

Crossed-leg Reverse Crunch

Other · Abs

Crunch

Body weight · Abs

Crunch Chop

Body weight · Abs, Obliques

Double Crunch

Body weight · Abs

Elbow-to-Knee Crunch

Body weight · Abs, Obliques

Flutter Kicks

Body weight · Abs

Foam Roller Reverse Crunch on Bench

Other · Abs

Foam Roller Reverse Crunch with Dumbbell

Dumbbell · Abs

Foam Roller Reverse Crunch with Medicine Ball

Medicine Ball · Abs

Frog Press

Body weight · Abs

Hanging Knee Raise Oblique Crunch

Body weight · Abs, Obliques

Hip Crossover

Body weight · Obliques

Hollow Rock

Weighted · Abs

Incline Reverse Crunch

Body weight · Abs

Kneeling Cable Crunch

Cable · Abs

Kneeling Cross Crunch

Other · Abs, Obliques

Kneeling Oblique Cable Crunch

Cable · Obliques

Knees-to-Elbow

Body weight · Abs

Leg Climb Crunch

Other · Abs

Leg Extensions

Machine · Quads

Leg Levers

Body weight · Abs

McGill Curl-up

Other · Abs

Modified Pilates Roll-up with Ball

Other · Abs

Pilates Crunch

Body weight · Abs

Pilates Roll-up with Ball

Other · Abs

Raised-legs Crunch

Body weight · Abs

Reverse Crunch

Body weight · Abs

Reverse Crunch on a Bench

Body weight · Abs

Reverse Curl and Lift

Body weight · Abs

Rotational Lift

Body weight · Obliques

Seated Alternating Reverse Crunch

Body weight · Abs

Seated Leg U

Body weight · Obliques

Side-to-Side Crunch and Weave

Body weight · Abs, Obliques

Single-leg Reverse Crunch

Other · Abs

Skater Crunch Cross

Body weight · Abs, Obliques

Standing Cable Crunch

Cable · Abs

Standing Side Crunch

Body weight · Obliques

Step Climb

Other · Abs, Obliques

Straight-leg Crunch with Ball

Medicine Ball · Abs

Swiss Ball Crunch

Stability ball · Abs

Swiss Ball Reverse Crunch

Stability ball · Abs

Swiss Ball Russian Twist

Stability ball · Obliques

Swiss Ball Side Crunch

Weighted · Obliques

Thoracic Crunches on Foam Roller

Body weight · Abs

Toes to Bar

Body weight · Abs

Triceps Crunch

Other · Abs, Triceps

Alternating Dumbbell Biceps Curl

Dumbbell · Biceps

Alternating Dumbbell Biceps Curl on Swiss Ball

Dumbbell · Biceps

Alternating Incline Dumbbell Biceps Curl

Dumbbell · Biceps

Barbell Biceps Curl

Barbell · Biceps

Barbell Reverse Wrist Curl

Barbell · Forearms

Barbell Wrist Curl

Barbell · Forearms

Behind-the-Back Barbell Reverse Wrist Curl

Barbell · Forearms

Behind-the-Back One-arm Cable Curl

Cable · Biceps

Cable Biceps Curl

Cable · Biceps

Cable Hammer Curl

Cable · Biceps

Cheating Barbell Biceps Curl

Body weight · Biceps

Close-grip EZ-Bar Biceps Curl

EZ Barbell · Biceps

Cross-body Dumbbell Hammer Curl

Dumbbell · Biceps

Curl

Barbell · Biceps

Dead-hang Biceps Curl

Body weight · Upper back, Lats

Decline Hammer Curl

Dumbbell · Biceps

Dumbbell Biceps Curl

Dumbbell · Biceps

Dumbbell Biceps Curl with Static Hold

Dumbbell · Biceps

Dumbbell Hammer Curl

Dumbbell · Biceps

Dumbbell Reverse Wrist Curl

Dumbbell · Forearms

Dumbbell Wrist Curl

Dumbbell · Forearms

EZ-Bar Preacher Curl

EZ Barbell · Biceps

Forward Bend Biceps Curl

Dumbbell · Biceps

Hammer Curl to Press

Dumbbell · Biceps, Shoulders

Incline Dumbbell Biceps Curl

Dumbbell · Biceps

Incline Offset Thumb Dumbbell Curl

Dumbbell · Biceps

Kettlebell Biceps Curl

Kettlebell · Biceps

Lying Concentration Cable Curl

Cable · Biceps

One-arm Concentration Curl

Dumbbell · Biceps

One-arm Preacher Curl

Dumbbell · Biceps

Plate Pinch Curl

Weighted · Biceps

Preacher Curl with Cable

Cable · Biceps

Reverse EZ-Bar Curl

EZ Barbell · Forearms

Reverse-grip Barbell Biceps Curl

Barbell · Forearms

Reverse-grip Wrist Curl

Barbell · Forearms

Seated Alternating Dumbbell Biceps Curl

Dumbbell · Biceps

Seated Dumbbell Biceps Curl

Dumbbell · Biceps

Seated Reverse Dumbbell Curl

Dumbbell · Forearms

Split-stance Offset Pinky Dumbbell Curl

Dumbbell · Biceps

Standing Alternating Dumbbell Curls

Dumbbell · Biceps

Standing Dumbbell Biceps Curl

Dumbbell · Biceps

Standing EZ-Bar Biceps Curl

EZ Barbell · Biceps

Standing Zottman Biceps Curl

Dumbbell · Biceps

Static Curl

Other · Biceps

Swiss Ball Dumbbell Overhead Triceps Extension

Dumbbell · Triceps

Swiss Ball EZ-Bar Preacher Curl

Stability ball · Biceps

Twisting Standing Dumbbell Biceps Curl

Dumbbell · Biceps

Wide-grip EZ-Bar Biceps Curl

EZ Barbell · Biceps

Barbell Deadlift

Barbell · Hamstrings, Glutes

Barbell Straight-leg Deadlift

Barbell · Hamstrings, Glutes

Deadlift

Barbell · Hamstrings, Glutes

Dumbbell Deadlift

Dumbbell · Hamstrings, Glutes

Dumbbell Single-leg Deadlift to Row

Dumbbell · Hamstrings, Glutes

Dumbbell Straight-leg Deadlift

Dumbbell · Hamstrings, Glutes

Kettlebell Deadlift

Kettlebell · Hamstrings, Glutes

Kettlebell Floor to Shelf

Kettlebell · Quads, Glutes, Shoulders

Kettlebell Sumo Deadlift

Kettlebell · Hamstrings, Glutes

One-arm One-leg Deadlift

Body weight · Hamstrings, Glutes

Rack Pull

Barbell · Hamstrings, Glutes

Romanian Deadlift

Barbell · Hamstrings, Glutes

Rotational Dumbbell Straight-leg Deadlift

Dumbbell · Hamstrings, Glutes

Single-arm Deadlift

Dumbbell · Hamstrings, Glutes

Single-leg Barbell Deadlift

Barbell · Hamstrings, Glutes

Single-leg Barbell Straight-leg Deadlift

Barbell · Hamstrings, Glutes

Single-leg Deadlift with Barbell

Barbell · Hamstrings, Glutes

Single-leg RDL Circuit

Body weight · Hamstrings, Glutes

Single-leg Romanian Deadlift Circuit

Body weight · Hamstrings, Glutes

Single-leg Romanian Deadlift with Dumbbell

Dumbbell · Hamstrings, Glutes

Straight-leg Deadlift

Barbell · Hamstrings, Glutes

Sumo Deadlift

Barbell · Quads, Glutes

Sumo Deadlift High Pull

Barbell · Glutes, Hamstrings, Traps

Trap-bar Deadlift

Trap bar · Quads, Glutes

Wide-grip Barbell Deadlift

Barbell · Hamstrings, Glutes

Elliptical

Machine · Quads

Floor Climb

Other · Abs

Cable Crossover

Cable · Chest

Decline Dumbbell Fly

Dumbbell · Chest

Dumbbell Fly

Dumbbell · Chest

Incline Dumbbell Fly

Dumbbell · Chest

Incline Reverse Fly

Dumbbell · Shoulders, Upper back

Kettlebell Fly

Kettlebell · Chest

Kneeling Rear Fly

Other · Shoulders, Upper back

Single-arm Standing Cable Reverse Fly

Cable · Shoulders, Upper back

Swiss Ball Dumbbell Fly

Dumbbell · Chest

Barbell Hip Thrust on Floor

Barbell · Glutes

Barbell Hip Thrust with Bench

Barbell · Glutes

Bent-knee Swiss Ball Reverse Hip Raise

Stability ball · Glutes, Lower back

Bridge with Leg Extension

Body weight · Glutes

Clam Bridge

Body weight · Glutes, Abductors

Front Kick Tabletop

Other · Quads

Hip Extension and Cross

Body weight · Glutes

Hip Raise

Body weight · Glutes

Hip Raise with Feet on Swiss Ball

Stability ball · Glutes

Hip Raise with Head on Bosu® Balance Trainer

Bosu ball · Glutes

Hip Raise with Head on Swiss Ball

Stability ball · Glutes

Hip Raise with Knee Squeeze

Other · Glutes, Adductors

Incline Rear-leg Extension

Body weight · Glutes, Lower back

Kettlebell Swing

Kettlebell · Glutes, Hamstrings

Marching Hip Raise

Body weight · Glutes, Abs

Marching Hip Raise with Feet on a Swiss Ball

Stability ball · Glutes, Abs

Reverse Hip Raise

Body weight · Glutes, Hamstrings

Single-leg Hip Raise

Body weight · Glutes

Single-leg Hip Raise with Foot on Bench

Other · Glutes

Single-leg Hip Raise with Foot on Bosu® Balance Trainer

Bosu ball · Glutes

Single-leg Hip Raise with Foot on Foam Roller

Other · Glutes

Single-leg Hip Raise with Foot on Medicine Ball

Medicine Ball · Glutes

Single-leg Hip Raise with Head on Bosu® Balance Trainer

Bosu ball · Glutes

Single-leg Swiss Ball Hip Raise and Leg Curl

Stability ball · Glutes, Hamstrings

Band Side-lying Leg Raise

Band · Abductors

Dead Bug

Body weight · Abs

External Hip Raise

Body weight · Abductors

Fire Hydrant Kicks

Body weight · Glutes, Abductors

Hip Circles

Body weight · Abs

Hip Stability

Body weight · Abductors

Inner-thigh Lift

Body weight · Adductors

Lateral Walks with Band at Ankles

Resistance Band · Abductors, Glutes

Lying Abduction Stretch

Body weight · Abductors

Pretzel Side Kick

Other · Abductors

Prone Hip Internal Rotation

Other · Glutes

Quadruped

Body weight · Abs, Glutes

Quadruped Hip Extension

Body weight · Glutes

Quadruped with Leg Lift

Body weight · Glutes

Side-lying Leg Raise

Body weight · Abductors

Sliding Hip Adduction

Body weight · Adductors

Standing Adduction

Body weight · Adductors

Standing Cable Hip Abduction

Cable · Abductors

Standing Hip Abduction

Body weight · Abductors

Standing Rear-leg Raise

Body weight · Glutes, Hamstrings

Supine Hip Internal Rotation

Other · Glutes

Hip Swing

Body weight · Glutes

One-arm Swing

Kettlebell · Glutes, Hamstrings

Single-arm Dumbbell Swing

Dumbbell · Glutes, Hamstrings

Single-arm Kettlebell Swing

Kettlebell · Glutes, Hamstrings

Step-out Swing

Body weight · Glutes

Back Extension with Opposite Arm and Leg Reach

Body weight · Lower back, Glutes

Base Rotations

Other · Obliques

Bent-knee Reverse Hyperextension

Machine · Glutes, Hamstrings

Hollow, Hold, and Roll

Weighted · Abs

Hyperextension

Body weight · Glutes, Lower back

Kicks

Body weight · Glutes, Hamstrings

Kneeling Superman

Body weight · Lower back, Glutes

Knee Raises

Body weight · Hamstrings

Lat Pull-down with Row

Other · Lats, Upper back

Medicine Ball Deadlift-to-Reach

Medicine Ball · Hamstrings, Glutes, Shoulders

One-arm One-leg Row

Band · Upper back, Lats

One-arm Row with Band

Resistance Band · Upper back, Lats

Overhead Lunge with Medicine Ball

Medicine Ball · Quads, Glutes, Shoulders

Plank Knee Tucks

Body weight · Abs, Forearms

Side Step

Body weight · Glutes

Single-leg Back Extension

Dumbbell · Lower back, Glutes

Spine Extension

Body weight · Lower back

Static Back Extension

Body weight · Glutes, Lower back

Superman from Floor

Body weight · Lower back, Glutes

Superman on Swiss Ball

Stability ball · Lower back, Glutes

Swiss Ball Back Extension

Stability ball · Lower back, Glutes

Swiss Ball Hyperextension

Stability ball · Lower back, Glutes

Swiss Ball Opposite Arm and Leg Lift

Stability ball · Lower back, Glutes

Air Bike

Body weight · Quads, Hamstrings

Assault Bike

Body weight · Quads, Hamstrings

Stationary Bike

Body weight · Quads, Hamstrings

Agility Ladder

Other · Calves

Speed Ladder

Other · Calves

Alternating Lateral Raise with Static Hold

Other · Shoulders

Bar Muscle-up

Body weight · Lats, Triceps

Bent-over Lateral Raise

Dumbbell · Shoulders, Upper back

Cable Diagonal Raise

Cable · Shoulders

Cable Front Raise

Cable · Shoulders

Calorie Row

Machine · Quads, Glutes

Combo Shoulder Raise

Dumbbell · Shoulders

Dumbbell Diagonal Raise

Dumbbell · Shoulders

Dumbbell Lateral Raise

Dumbbell · Shoulders

Dumbbell V Raise

Dumbbell · Shoulders

Front Raise

Dumbbell · Shoulders

Leaning Dumbbell Lateral Raise

Dumbbell · Shoulders

Lying Dumbbell Raise

Dumbbell · Shoulders

Muscle-up (progression)

Body weight · Lats, Triceps

One-arm Cable Lateral Raise

Cable · Shoulders

Overhand-grip Rear Lateral Raise

Dumbbell · Shoulders, Upper back

Plate Raises

Weighted · Shoulders

Ring Dip

Body weight · Chest

Kipping Ring Dip

Body weight · Chest

Ring Muscle-up

Body weight · Lats, Triceps

Rope Climb

Body weight · Lats

Scaption

Other · Shoulders

Seated Lateral Raise

Dumbbell · Shoulders

Seated Rear Lateral Raise

Cable · Shoulders

Side-lying Lateral Raise

Dumbbell · Shoulders

Standing Lift

Cable · Shoulders

Suspended Row

Suspension · Upper back, Lats

Underhand-grip Rear Lateral Raise

Other · Shoulders

Wall Slide

Body weight · Shoulders

Wall Walk

Body weight · Shoulders

45-degree Cable External Rotation

Cable · Shoulders

Band Good Morning

Band · Hamstrings, Glutes

Bar Good Morning

Barbell · Hamstrings, Glutes

Good Morning

Body weight · Hamstrings, Glutes

Leg Curl

Machine · Hamstrings

Seated Barbell Good Morning

Barbell · Hamstrings

Single-leg Barbell Good Morning

Barbell · Hamstrings, Glutes

Single-leg Sliding Leg Curl

Body weight · Hamstrings

Sliding Leg Curl

Body weight · Hamstrings

Split Barbell Good Morning

Barbell · Hamstrings, Glutes

Split-stance Extension

Bosu ball · Hamstrings, Glutes

Staggered-stance Good Morning

Other · Hamstrings, Glutes

Swiss Ball Hip Raise and Leg Curl

Stability ball · Hamstrings, Glutes

Zercher Good Morning

Other · Hamstrings, Glutes

Hanging Knee Raise

Body weight · Abs

Hanging Leg Raise

Body weight · Abs

Hanging Single-leg Raise

Body weight · Abs

Kettlebell Leg Raises

Kettlebell · Abs

Lateral Step-over

Body weight · Quads, Glutes

Leg Lowering Drill

Body weight · Abs

Leg Raise

Body weight · Abs

Lying Straight-leg Raise

Body weight · Abs

Medicine Ball Leg Drops

Medicine Ball · Abs

Quadruped Leg Raise

Body weight · Glutes

Reverse Leg Raise

Body weight · Glutes

Reverse Leg Raise on Swiss Ball

Stability ball · Glutes, Hamstrings

Single-leg Lowering Drill

Body weight · Abs

Alternating Barbell Forward Lunge

Barbell · Quads, Glutes

Alternating Dumbbell Lunge

Dumbbell · Quads, Glutes

Alternating Dumbbell Lunge with Reach

Dumbbell · Quads, Glutes

Back-foot Elevated Dumbbell Split Squat

Dumbbell · Quads, Glutes

Barbell Box Lunge

Barbell · Quads, Glutes

Barbell Bulgarian Split Squat

Barbell · Quads, Glutes

Barbell Crossover Lunge

Barbell · Quads, Glutes

Barbell Front Split Squat

Barbell · Quads, Glutes

Barbell Lunge

Barbell · Quads, Glutes

Barbell Reverse Lunge

Barbell · Quads, Glutes

Barbell Side Lunge

Barbell · Quads, Glutes

Barbell Split Squat

Barbell · Quads, Glutes

Core Control Rear Lunge

Body weight · Quads, Glutes

Curtsy Lunge

Body weight · Quads, Glutes

Diagonal Lunge

Body weight · Quads, Glutes

Drop Lunge

Body weight · Quads, Glutes

Dumbbell Box Lunge

Dumbbell · Quads, Glutes

Dumbbell Bulgarian Split Squat

Dumbbell · Quads, Glutes

Dumbbell Crossover Lunge

Dumbbell · Quads, Glutes

Dumbbell Diagonal Lunge

Dumbbell · Quads, Glutes

Dumbbell Lunge

Dumbbell · Quads, Glutes

Dumbbell Lunge and Rotation

Dumbbell · Quads, Glutes, Obliques

Dumbbell Overhead Bulgarian Split Squat

Dumbbell · Quads, Glutes

Dumbbell Overhead Walking Lunge

Dumbbell · Quads, Glutes

Dumbbell Reverse Lunge

Dumbbell · Quads, Glutes

Dumbbell Reverse Lunge to High Knee and Press

Dumbbell · Quads, Glutes, Shoulders

Dumbbell Side Lunge

Dumbbell · Quads, Glutes

Elevated Front-foot Barbell Split Squat

Barbell · Quads, Glutes

Elevated Front-foot Dumbbell Split Squat

Dumbbell · Quads, Glutes

Gunslinger Lunge

Other · Quads, Glutes

Lawnmower Lunge

Other · Quads, Glutes

Low Lunge with Isometric Adduction

Body weight · Quads, Glutes

Low Side-to-Side Lunge

Body weight · Quads, Glutes

Lunge

Body weight · Quads, Glutes

Lunge Matrix

Body weight · Quads, Glutes

Lunge with Arm Reach

Body weight · Quads, Glutes

Lunge with Diagonal Reach

Other · Quads, Glutes

Lunge with Side Bend

Other · Quads, Glutes

Offset Dumbbell Lunge

Dumbbell · Quads, Glutes

Offset Dumbbell Reverse Lunge

Dumbbell · Quads, Glutes

Overhead Bulgarian Split Squat

Other · Quads, Glutes

Overhead Dumbbell Lunge

Dumbbell · Quads, Glutes

Overhead Dumbbell Reverse Lunge

Dumbbell · Quads, Glutes

Overhead Dumbbell Split Squat

Dumbbell · Quads, Glutes

Overhead Lunge

Body weight · Quads, Glutes

Overhead Lunge with Rotation

Other · Quads, Glutes

Reverse Barbell Box Lunge

Barbell · Quads, Glutes

Reverse Box Lunge

Barbell · Quads, Glutes

Reverse Dumbbell Box Lunge

Dumbbell · Quads, Glutes

Reverse Dumbbell Crossover Lunge

Dumbbell · Quads, Glutes

Reverse Dumbbell Diagonal Lunge

Dumbbell · Quads, Glutes

Reverse Lunge with Reach Back

Body weight · Quads, Glutes

Reverse Lunge with Twist and Overhead Reach

Body weight · Quads, Glutes

Reverse Sliding Box Lunge

Other · Quads, Glutes

Reverse Sliding Lunge

Body weight · Quads, Glutes

Runner's Lunge to Balance

Body weight · Quads, Glutes

Scissor Power Switch

Body weight · Quads, Glutes, Calves

Shifting Side Lunge

Body weight · Quads, Glutes

Side and Crossover Lunge

Other · Quads, Glutes

Side Lunge

Body weight · Quads, Glutes

Side Lunge and Press

Other · Quads, Glutes, Shoulders

Side Lunge Jump Off

Other · Quads, Glutes

Side Lunge Sweep

Body weight · Quads, Glutes

Side Lunge to Crossover Tap

Other · Quads, Glutes

Side-to-Side Lunge Chops

Other · Quads, Glutes

Siff Jump Lunge

Body weight · Quads, Glutes

Single-arm Reverse Lunge and Press

Other · Quads, Glutes

Sliding Lateral Lunge

Body weight · Quads, Glutes

Walking Barbell Lunge

Barbell · Quads, Glutes

Walking Dumbbell Lunge

Dumbbell · Quads, Glutes

Walking Lunge

Body weight · Quads, Glutes

Wide-grip Overhead Barbell Split Squat

Barbell · Quads, Glutes

Barbell Hang Power Clean

Barbell · Glutes, Hamstrings, Quads

Barbell Hang Power Snatch

Barbell · Glutes, Hamstrings, Quads

Barbell Hang Pull

Barbell · Glutes, Hamstrings

Barbell Hang Squat Clean

Barbell · Quads, Glutes

Barbell High Pull

Barbell · Glutes, Hamstrings

Barbell Power Clean

Barbell · Hamstrings, Traps

Barbell Power Snatch

Barbell · Quads, Glutes

Barbell Snatch

Barbell · Quads, Glutes

Barbell Split Jerk

Barbell · Shoulders, Quads

Barbell Squat Clean

Barbell · Quads, Glutes

Barbell Clean

Barbell · Quads, Glutes

Clean and Jerk

Barbell · Quads, Glutes

Clean and Press

Barbell · Quads, Glutes

Dumbbell Clean

Dumbbell · Hamstrings, Traps

Dumbbell Hang Pull

Dumbbell · Glutes, Hamstrings

Dumbbell Hang Snatch

Dumbbell · Hamstrings, Traps

Dumbbell Power Clean and Jerk

Dumbbell · Hamstrings, Traps

Dumbbell Power Clean and Push Press

Dumbbell · Hamstrings, Traps

Dumbbell Power Clean and Strict Press

Dumbbell · Hamstrings, Traps

Dumbbell Snatch

Dumbbell · Hamstrings, Traps

Medicine Ball Clean

Medicine Ball · Quads, Glutes

One-hand Dumbbell Split Snatch

Dumbbell · Quads, Glutes

Push Jerk

Barbell · Shoulders

Single-arm Dumbbell Snatch

Dumbbell · Hamstrings, Traps, Shoulders

Single-arm Hang Snatch

Kettlebell · Hamstrings, Glutes

Single-arm Kettlebell Snatch

Kettlebell · Hamstrings, Glutes

Snatch

Barbell · Quads, Glutes

Split Jerk

Barbell · Shoulders, Quads

Squat Clean and Jerk

Barbell · Quads, Shoulders, Traps

Bear Crawl

Body weight · Quads, Shoulders

Cross-body Mountain Climber

Body weight · Abs, Quads

Elbow Plank Pike Jacks

Body weight · Abs

Elevated-feet Plank

Body weight · Abs, Glutes

Elevator Abs

Body weight · Abs

Extended Plank

Body weight · Abs

Full Plank Passé Twist

Other · Obliques, Abs

Inching Elbow Plank

Body weight · Abs

Inchworm to Side Plank

Other · Obliques

Kneeling Plank

Body weight · Abs

Kneeling Side Plank with Leg Lift

Body weight · Obliques

Lateral Roll

Body weight · Obliques, Abs

Lying Reverse Plank

Body weight · Glutes, Lower back

Medicine Ball Mountain Climber

Medicine Ball · Abs, Shoulders

Modified Mountain Climber and Extension

Body weight · Abs

Mountain Climber

Body weight · Abs

Mountain Climber on Sliding Discs

Body weight · Abs

Mountain Climber with Feet on Bosu® Balance Trainer

Bosu ball · Abs

Mountain Climber with Hands on Bench

Body weight · Abs

Mountain Climber with Hands on Swiss Ball

Stability ball · Abs

Plank

Body weight · Abs

Plank Jacks with Feet on Sliding Discs

Body weight · Abs

Plank Knee Twist

Body weight · Abs

Plank Pikes

Body weight · Abs

Plank Pike Jumps

Other · Abs

Plank to Stand-up

Other · Quads, Glutes

Plank with Arm Raise

Body weight · Abs

Plank with Feet on Swiss Ball

Stability ball · Abs

Plank with Knee-to-Elbow

Body weight · Abs

Plank with Leg Lift

Body weight · Abs

Plank with Oblique Crunch

Body weight · Obliques

Plyometric Side Plank

Other · Abs

Ring Plank Sprawls

Other · Abs

Rolling Side Plank

Body weight · Abs

Side Kick Plank

Body weight · Abs

Side Plank

Body weight · Abs

Side Plank and Row

Dumbbell · Upper back, Lats

Side Plank Lift

Body weight · Abs

Side Plank to Plank with Reach Under

Body weight · Obliques

Side Plank with Elbow on Bosu® Balance Trainer

Bosu ball · Abs

Side Plank with Feet on Bench

Other · Abs

Side Plank with Knee Circle

Other · Abs

Side Plank with Knee Tuck

Body weight · Obliques

Side Plank with Leg Lift

Body weight · Abs

Side Plank with Reach Under

Body weight · Obliques

Single-leg Elevated-feet Plank

Other · Abs

Single-leg Flex and Extend

Other · Abs

Single-leg Side Plank

Body weight · Abs

Spiderman Plank

Body weight · Obliques

Straight-arm Plank

Body weight · Abs

Straight-arm Plank with Shoulder Touch

Body weight · Abs

Swiss Ball Plank

Stability ball · Abs

Swiss Ball Plank Leg Lift

Stability ball · Abs

Swiss Ball Plank Leg Lift and Hold

Stability ball · Abs

Swiss Ball Plank with Feet on Bench

Stability ball · Abs

Swiss Ball Prone Jackknife

Stability ball · Abs

Swiss Ball Side Plank

Stability ball · Abs

Three-way Plank

Other · Abs

Towel Plank and Knee-in

Other · Abs

Turkish Get-up to Side Plank

Other · Shoulders, Abs

Two-Point Plank

Body weight · Abs

T-Stabilization

Body weight · Abs

Weighted 45-degree Plank

Weighted · Abs

Weighted 90-degree Static Hold

Weighted · Abs

Wide-stance Plank with Diagonal Arm Lift

Other · Abs

Wide-stance Plank with Diagonal Leg Lift

Other · Abs

Wide-stance Plank with Leg Lift

Other · Abs

Wide-stance Plank with Opposite Arm and Leg Lift

Body weight · Abs

45-degree Plank

Body weight · Abs

90-degree Static Hold

Body weight · Abs

Alternating Jump Lunge

Body weight · Quads, Glutes

Barbell Jump Squat

Barbell · Quads, Glutes

Body-weight Jump Squat

Body weight · Quads, Glutes

Box Jump

Body weight · Quads, Calves

Box Jump Overs

Other · Quads, Calves

Box Jump Overs Over the Box

Other · Quads, Calves

Cross Knee Strike

Body weight · Abs, Obliques

Depth Jump

Body weight · Quads, Glutes

Dumbbell Jump Squat

Dumbbell · Quads, Glutes

Dumbbell Split Jump

Dumbbell · Quads, Glutes

Front Knee Strike

Body weight · Abs

High Box Jump

Body weight · Quads, Calves

Isometric-explosive Body-weight Jump Squat

Body weight · Quads, Glutes

Jump Squat

Body weight · Quads, Glutes

Lateral Leap and Hop

Body weight · Quads

Lateral Plyo Squats

Other · Quads, Glutes

Lateral Slide

Body weight · Quads, Glutes

Medicine Ball Overhead Throws

Medicine Ball · Shoulders

Medicine Ball Side Throw

Medicine Ball · Obliques

Medicine Ball Slam

Medicine Ball · Abs

Side-to-Side Medicine Ball Throws

Medicine Ball · Obliques

Side-to-Side Shuffle Jump

Body weight · Quads, Glutes

Squat Jumps In and Out

Body weight · Quads, Glutes

Squat Jump Onto Box

Body weight · Quads, Glutes

Star Jump Squats

Body weight · Quads, Glutes

Weighted Isometric-explosive Jump Squat

Barbell · Quads, Glutes

Banded Pull-ups (Progression)

Band · Lats

Band-assisted Chin-up

Band · Lats

Band-assisted Pull-up

Band · Lats

Burpee Pull-up

Other · Lats

Chin-up

Body weight · Lats

Close-grip Chin-up

Body weight · Lats

Close-grip Lat Pull-down

Cable · Lats

Crossover Chin-up

Other · Lats

EZ-Bar Pull-over

EZ Barbell · Lats

Hanging Hurdle

Other · Obliques, Abs

Jumping Pull-ups

Body weight · Lats

Kipping Pull-up

Body weight · Lats

Kneeling Lat Pull-down

Cable · Lats

Kneeling Underhand-grip Lat Pull-down

Other · Lats

Lat Pull-down

Cable · Lats

L Pull-up

Body weight · Lats, Abs

Mixed-grip Chin-up

Body weight · Lats

Mixed-grip Pull-up

Body weight · Lats

Neutral-grip Chin-up

Body weight · Lats

Neutral-grip Pull-up

Body weight · Lats

Pull-up

Body weight · Lats

Reverse-grip Pull-down

Cable · Lats

Standing Cable Pull-over

Cable · Lats

Straight-arm Pull-down

Cable · Lats

Suspended Chin-up

Suspension · Lats

Swiss Ball EZ-Bar Pull-over

Stability ball · Chest

Towel Pull-up

Other · Lats

Wide-grip Lat Pull-down

Cable · Lats

Wide-grip Pull-up

Body weight · Lats

30-degree Lat Pull-down

Cable · Lats

Alternating-hands Medicine Ball Push-up

Medicine Ball · Chest

Alternating Staggered Push-up

Other · Chest

Biceps Push-up

Body weight · Chest

Push-up on Bosu® Balance Trainer

Bosu ball · Chest

Chest Press with Band

Band · Chest

Clapping Push-up

Body weight · Chest

Close-grip Medicine Ball Push-up

Medicine Ball · Chest, Triceps

Close-hands Push-up

Body weight · Chest, Triceps

Decline Push-up

Body weight · Chest

Diamond Push-up

Body weight · Triceps

Dynamic Push-up

Body weight · Chest

Explosive Crossover Push-up

Other · Chest

Explosive Push-up

Body weight · Chest

Feet-elevated Side-to-Side Push-up

Other · Chest

Handstand Push-up

Body weight · Shoulders

Hand Release Push-up

Body weight · Chest

Hindu Push-up

Body weight · Shoulders

Incline Push-up

Body weight · Chest

Isometric-explosive Push-up

Body weight · Chest

Judo Push-up

Body weight · Shoulders

Kipping Handstand Push-up

Body weight · Shoulders

Kipping Parallette Handstand Push-up

Other · Shoulders

Kneeling Push-up

Body weight · Chest

Medicine Ball Chest Pass

Medicine Ball · Quads, Glutes

Medicine Ball Push-up

Medicine Ball · Chest

One-arm Push-up

Body weight · Chest, Triceps

Parallette Handstand Push-up

Other · Shoulders

Pike Push-up

Body weight · Shoulders

Push-up

Body weight · Chest

Push-up and Row

Body weight · Chest, Upper back

Push-up Plus

Body weight · Chest

Push-up with Feet on Swiss Ball

Stability ball · Chest

Push-up with One Hand on Medicine Ball

Medicine Ball · Chest

Ring Handstand Push-up

Other · Shoulders

Ring Push-up

Suspension · Chest

Shoulder Push-up

Body weight · Shoulders

Shoulder Tapping Push-up

Body weight · Chest

Single-arm Medicine Ball Push-up

Medicine Ball · Chest, Triceps

Spiderman Push-up

Body weight · Chest

Stacked-feet Push-up

Other · Chest

Staggered-hands Push-up

Other · Chest

Suspended Push-up

Suspension · Chest

Swiss Ball Push-up

Stability ball · Chest

Swiss Ball Push-up Plus

Stability ball · Chest

Triple-stop Push-up

Other · Chest

T Push-up

Body weight · Chest

Wide-grip Push-up

Body weight · Chest

Wide-hands Push-up

Body weight · Chest

Alternating Dumbbell Row

Dumbbell · Upper back, Lats

Banded Face Pulls

Band · Shoulders, Upper back

Barbell Row

Barbell · Upper back, Lats

Barbell Straight-leg Deadlift to Row

Barbell · Hamstrings, Upper back

Bent-over Row with Barbell

Barbell · Upper back, Lats

Bent-over Row with Dumbbell

Dumbbell · Upper back, Shoulders

Cable Row Standing

Cable · Upper back, Lats

Chest Supported Dumbbell Row

Dumbbell · Upper back, Lats

Decline Ring Row

Body weight · Upper back, Lats

Dumbbell Row

Dumbbell · Upper back, Lats

Elevated-feet Inverted Row

Body weight · Upper back, Lats

Elevated Ring Row

Body weight · Upper back, Lats

Face Pull

Cable · Shoulders, Upper back

Face Pull with External Rotation

Cable · Shoulders, Upper back

Rowing Machine

Machine · Hamstrings, Upper back

Inverted Row

Body weight · Upper back, Lats

Inverted Row with Feet on Swiss Ball

Stability ball · Upper back, Lats

Kettlebell Row

Kettlebell · Upper back, Lats

Modified Inverted Row

Body weight · Upper back, Lats

Neutral-grip Alternating Dumbbell Row

Dumbbell · Upper back, Lats

One-arm Bent-over Row

Dumbbell · Upper back, Lats

One-legged Dumbbell Row

Dumbbell · Upper back, Lats

Renegade Row

Dumbbell · Upper back, Lats

Reverse-grip Barbell Row

Barbell · Upper back, Lats

Ring Row

Suspension · Upper back, Lats

Rope-handle Cable Row

Cable · Upper back, Lats

Row

Barbell · Upper back, Shoulders

Seated Cable Row

Cable · Upper back, Lats

Seated Dumbbell Row

Dumbbell · Upper back, Lats

Seated Underhand-grip Cable Row

Cable · Upper back, Lats

Single-arm Cable Row

Cable · Upper back, Lats

Single-arm Cable Row and Rotation

Cable · Upper back, Lats

Single-arm Inverted Row

Suspension · Upper back, Lats

Single-arm Neutral-grip Dumbbell Row

Dumbbell · Upper back, Lats

Single-arm Neutral-grip Dumbbell Row and Rotation

Dumbbell · Upper back, Lats

Suspended Inverted Row

Suspension · Upper back, Lats

Towel-grip Inverted Row

Other · Upper back, Lats

TRX Inverted Row

Suspension · Upper back, Lats

T-Bar Row

Machine · Upper back, Lats

Underhand-grip Cable Row

Cable · Upper back, Lats

V-grip Cable Row

Cable · Upper back, Lats

Wide-grip Seated Cable Row

Cable · Upper back, Shoulders

Jog

Body weight · Quads, Glutes

Run

Body weight · Quads, Glutes

Run or Walk

Body weight · Quads, Glutes

Sprint

Body weight · Quads, Glutes

Walk

Body weight · Quads, Glutes

Indoor Track Run

Body weight · Quads, Glutes

Treadmill

Machine · Quads, Glutes

Sandbag Around the World

Weighted · Shoulders

Sandbag Back Squat

Weighted · Quads, Glutes

Sandbag Bear Crawl Pull-through

Weighted · Obliques

Sandbag Bear Hug Squat

Weighted · Quads, Glutes

Sandbag Clean

Weighted · Hamstrings, Glutes

Sandbag Clean and Press

Weighted · Hamstrings, Glutes, Shoulders

Sandbag Curl

Weighted · Biceps

Sandbag Front Carry

Weighted · Forearms, Traps

Sandbag Front Squat

Weighted · Quads, Glutes

Sandbag Lunge

Weighted · Quads, Glutes

Sandbag Overhead Press

Weighted · Shoulders

Sandbag Plank Pull-through

Dumbbell · Abs

Sandbag Rotational Lunge

Weighted · Quads, Glutes

Sandbag Row

Weighted · Upper back, Lats

Sandbag Russian Twist

Weighted · Obliques

Sandbag Shouldering

Weighted · Hamstrings, Glutes, Shoulders

Sandbag Shoveling

Weighted · Obliques

Sandbag Side Lunge

Weighted · Quads, Glutes

Sandbag Sprint

Weighted · Quads, Glutes

Sandbag Zercher Squat

Weighted · Quads, Glutes

Alternating Dumbbell Shoulder Press

Dumbbell · Shoulders

Arnold Press

Dumbbell · Shoulders

Barbell Front Squat to Push Press

Barbell · Quads, Glutes, Shoulders

Barbell Push Press

Barbell · Shoulders

Barbell Shoulder Press

Barbell · Shoulders

Dead-curl Press

Dumbbell · Shoulders, Biceps

Dumbbell Alternating Shoulder Press and Twist

Dumbbell · Shoulders

Dumbbell Front Raise

Dumbbell · Shoulders

Dumbbell Hammer Curl to Lunge to Press

Dumbbell · Shoulders, Quads, Glutes

Dumbbell Push Press

Dumbbell · Shoulders

Dumbbell Shoulder Press

Dumbbell · Shoulders

Floor Inverted Shoulder Press

Body weight · Shoulders

Inverted Shoulder Press

Body weight · Shoulders

Military Press

Barbell · Shoulders

One-arm Push Press

Kettlebell · Shoulders

Barbell Overhead Press

Barbell · Shoulders

Overhead Dumbbell Press

Dumbbell · Shoulders

Seated Barbell Shoulder Press

Barbell · Shoulders

Seated Dumbbell Shoulder Press

Dumbbell · Shoulders

Single-arm Dumbbell Shoulder Press

Dumbbell · Shoulders

Single-arm Step-up and Press

Other · Quads, Glutes, Shoulders

Smith Machine Overhead Press

Smith machine · Shoulders

Split-stance Hammer Curl to Press

Other · Biceps, Shoulders

Strict Press

Barbell · Shoulders

Swiss Ball Dumbbell Shoulder Press

Dumbbell · Shoulders

Weight-plate Front Raise

Weighted · Shoulders

Band External Rotation

Resistance Band · Shoulders

Band Internal Rotation

Resistance Band · Shoulders

Bent-arm Lateral Raise and External Rotation

Other · Shoulders

Cable External Rotation

Cable · Shoulders

Cable Internal Rotation

Cable · Shoulders

Dumbbell Face Pull with External Rotation

Dumbbell · Shoulders, Upper back

Floor I Raise

Body weight · Upper back

Floor T Raise

Body weight · Upper back

Floor Y Raise

Body weight · Upper back

Incline I Raise

Other · Upper back

Incline L Raise

Other · Upper back

Incline T Raise

Dumbbell · Upper back

Incline W Raise

Dumbbell · Upper back

Incline Y Raise

Dumbbell · Shoulders

Lying External Rotation

Body weight · Shoulders

Lying Internal Rotation

Body weight · Shoulders

Seated Dumbbell External Rotation

Dumbbell · Shoulders

Seated Dumbbell Internal Rotation

Dumbbell · Shoulders

Shoulder Stability

Other · Shoulders

Standing L Raise

Other · Shoulders

Swiss Ball I Raise

Stability ball · Shoulders

Swiss Ball T Raise

Stability ball · Upper back

Swiss Ball W Raise

Stability ball · Shoulders, Upper back

Swiss Ball Y Raise

Stability ball · Shoulders, Upper back

90-degree Cable External Rotation

Cable · Shoulders

Barbell Jump Shrug

Body weight · Traps

Barbell Shrug

Barbell · Traps

Barbell Upright Row

Barbell · Traps

Behind-the-Back Shrug

Barbell · Traps

Behind-the-Back Smith Machine Shrug

Smith machine · Traps

Dumbbell Jump Shrug

Dumbbell · Traps

Dumbbell Shrug

Dumbbell · Traps

Dumbbell Upright Row

Dumbbell · Traps

Incline Dumbbell Shrug

Dumbbell · Traps

Overhead Barbell Shrug

Barbell · Traps

Overhead Dumbbell Shrug

Dumbbell · Traps

Scaption and Shrug

Other · Shoulders, Traps

Scapular Retraction

Body weight · Upper back, Traps

Serratus Chair Shrug

Other · Shoulders

Serratus Shrug

Other · Shoulders

Shrug

Barbell · Traps

Upright Row

Barbell · Traps

Wide-grip Barbell Shrug

Barbell · Traps

Wide-grip Jump Shrug

Other · Traps

Alternating Sit-up

Body weight · Abs, Obliques

Bent-knee V-up

Body weight · Abs

Butterfly Sit-up

Body weight · Abs

Crossed-arms Sit-up

Body weight · Abs

Cross Punch Roll-up

Body weight · Abs, Obliques

Get-up Sit-up

Other · Abs

GHD Sit-ups

Body weight · Abs

Hovering Sit-up

Other · Abs

Kettlebell Sit-up

Kettlebell · Abs

Medicine Ball Alternating V-up

Medicine Ball · Abs

Medicine Ball Sit-up

Medicine Ball · Abs

Medicine Ball V-up

Medicine Ball · Abs

Modified Sit-up

Body weight · Abs

Negative Sit-up

Body weight · Abs

One-arm Full Sit-up

Other · Abs

Reclining Circle

Body weight · Abs

Reverse Curl-up

Body weight · Abs

Russian Twist on Swiss Ball

Stability ball · Obliques

Single-leg Swiss Ball Jackknife

Stability ball · Abs

Sit-up

Body weight · Abs

Sit-up Turkish Get-up

Kettlebell · Abs, Shoulders, Glutes

The Teaser

Body weight · Abs

The Teaser, Weighted

Weighted · Abs

Three-part Roll-down

Other · Abs

V-up

Body weight · Abs

Weighted Butterfly Sit-up

Weighted · Abs

X Abs

Body weight · Abs

Sled Backward Drag

Power Sled · Quads, Glutes

Sled Chest Press

Sled machine · Chest

Sled Forward Drag

Power Sled · Quads, Glutes

Sled Low Push

Power Sled · Quads, Hamstrings, Glutes

Sled Push

Power Sled · Quads, Hamstrings, Glutes

Sled Row

Power Sled · Upper back, Lats

Sledge Hammer Slam

Sled machine · Shoulders

Sledge Hammer Lateral Swing

Weighted · Obliques

Sledge Hammer

Sled machine · Shoulders

Air Squat

Body weight · Quads, Glutes

Alternating Box Dumbbell Step-ups

Dumbbell · Quads, Glutes

Back Squats

Barbell · Quads, Glutes

Back Squat with Body Bar

Barbell · Quads, Glutes

Balancing Squat

Body weight · Quads, Glutes

Barbell Back Squat

Barbell · Quads, Glutes

Barbell Box Squat

Barbell · Quads, Glutes

Barbell Front Squat

Barbell · Quads, Glutes

Barbell Hack Squat

Barbell · Quads, Glutes

Barbell Hang Squat Snatch

Barbell · Quads, Glutes

Barbell Lateral Step-up

Barbell · Quads, Glutes

Barbell Quarter Squat

Barbell · Quads

Barbell Siff Squat

Barbell · Quads, Glutes

Barbell Squat Snatch

Barbell · Quads, Glutes

Barbell Squat with Heels Raised

Barbell · Quads, Glutes

Barbell Step-over

Barbell · Quads, Glutes

Barbell Step-up

Barbell · Quads, Glutes

Bench Squat with Rotational Chop

Other · Quads, Glutes

Body-weight Wall Squat

Body weight · Quads, Glutes

Box Step Squat

Other · Quads, Glutes

Braced Squat

Weighted · Quads, Glutes

Crossed-arm Barbell Front Squat

Barbell · Quads, Glutes

Crossover Dumbbell Step-up

Dumbbell · Quads, Glutes

Dumbbell Front Squat

Dumbbell · Quads, Glutes

Dumbbell Overhead Squat Single-arm

Dumbbell · Quads, Glutes

Dumbbell Split Squat

Dumbbell · Quads, Glutes

Dumbbell Squat

Dumbbell · Quads, Glutes

Dumbbell Squat Clean

Dumbbell · Quads, Glutes

Dumbbell Squat Snatch

Dumbbell · Quads, Glutes

Dumbbell Step-over

Dumbbell · Quads, Glutes

Dumbbell Step-up

Dumbbell · Quads, Glutes

Dumbbell Thrusters

Dumbbell · Quads, Glutes, Shoulders

Elevated Single-leg Squat

Other · Quads, Glutes

Figure Four Squats

Other · Quads, Glutes

Goblet Squat

Dumbbell · Quads, Glutes

Kettlebell Squat

Kettlebell · Quads, Glutes

Kettlebell Swing Overhead

Kettlebell · Glutes, Hamstrings

Kettlebell Swing with Flip to Squat

Kettlebell · Quads, Glutes

Lateral Dumbbell Step-up

Dumbbell · Quads, Glutes

Leg Press

Machine · Quads, Glutes

Medicine Ball Squat

Medicine Ball · Quads, Glutes

One-legged Squat

Body weight · Quads, Glutes

Overhead Barbell Squat

Barbell · Quads, Glutes

Overhead Dumbbell Squat

Dumbbell · Quads, Glutes

Overhead Squat

Barbell · Quads, Glutes

Partial Single-leg Squat

Body weight · Quads

Pistol Squat

Body weight · Quads, Glutes

Plié Slides

Other · Quads, Glutes

Plié Squat

Body weight · Quads, Glutes

Prisoner Squat

Body weight · Quads, Glutes

Single-leg Bench Get-up

Other · Quads, Glutes

Single-leg Bench Squat

Body weight · Quads, Glutes

Single-leg Squat on Swiss Ball

Stability ball · Quads, Glutes

Squat

Body weight · Quads, Glutes

Squats with Band

Band · Quads, Glutes

American Swing

Kettlebell · Glutes, Hamstrings, Shoulders

Squat and Side Kick

Body weight · Quads, Glutes

Squat Jumps In N' Out

Body weight · Quads, Glutes

Staggered Squat

Other · Quads, Glutes

Step-up

Body weight · Quads, Glutes

Suitcase Squats

Dumbbell · Quads, Glutes

Sumo Squat

Body weight · Quads, Glutes

Sumo Squat Slide-in

Other · Quads, Glutes

Sumo Squat to High Pull

Kettlebell · Glutes, Hamstrings, Shoulders

Sumo Squat to Stand

Body weight · Quads, Glutes

Sumo Squat with Rotation

Other · Quads, Glutes

Swiss Ball Body-weight Wall Squat

Body weight · Quads, Glutes

Thrusters

Dumbbell · Quads, Glutes, Shoulders

Uneven Squat

Body weight · Quads, Glutes

Waist-slimming Squat

Body weight · Obliques

Wall Ball

Medicine Ball · Quads, Glutes, Shoulders

Wall Ball Squat and Press

Medicine Ball · Quads, Glutes, Shoulders

Weighted Swiss Ball Wall Squat

Weighted · Quads, Glutes

Weighted Wall Squat

Weighted · Quads, Glutes

Wide-stance Barbell Squat

Barbell · Quads, Glutes

Wide-stance Goblet Squat

Dumbbell · Quads, Glutes

Zercher Squat

Barbell · Quads, Glutes

Stair Stepper

Machine · Quads

Suspension Chest Fly

Suspension · Chest

Suspension Chest Press

Suspension · Chest

Suspension Crunch

Suspension · Abs

Suspension Curl

Suspension · Biceps

Suspension Dip

Body weight · Triceps

Suspension Face Pull

Suspension · Shoulders, Upper back

Suspension Glute Bridge

Suspension · Glutes

Suspension Hamstring Curl

Suspension · Hamstrings

Suspension Hip Drop

Suspension · Obliques

Suspension Knee Drive Jump

Suspension · Abs

Suspension Knee-to-Chest

Suspension · Abs

Suspension Lat Pull-over

Suspension · Lats

Suspension Lunge

Suspension · Quads, Glutes

Suspension Mountain Climber

Suspension · Abs

Suspension Pendulum

Suspension · Obliques

Suspension Pike

Suspension · Abs

Suspension Plank

Suspension · Abs

Suspension Power Pull

Suspension · Upper back, Shoulders

Suspension Pull-up

Suspension · Lats

Suspension Push-up

Suspension · Chest

Suspension Reverse Mountain Climber

Suspension · Abs

Suspension Reverse Plank

Suspension · Glutes

Suspension Roll-out

Suspension · Abs

Suspension Row

Suspension · Upper back, Lats

Suspension Side Lunge

Suspension · Quads, Glutes

Suspension Side Plank

Suspension · Obliques

Suspension Single-leg Deadlift

Suspension · Hamstrings, Glutes

Suspension Single-leg Squat

Suspension · Quads, Glutes

Suspension Sit-up

Suspension · Abs

Suspension Squat

Suspension · Quads, Glutes

Suspension Squat Jump

Suspension · Quads, Glutes

Suspension Tricep Press

Suspension · Triceps

Suspension Y Fly

Suspension · Lats

Tire Flip

Body weight · Quads, Glutes

Tire

Body weight · Quads, Glutes

Barbell Burpee

Barbell · Quads, Glutes, Chest

Burpee

Body weight · Quads, Glutes, Chest

Burpee Box Jump

Body weight · Quads, Glutes, Chest

Burpee Box Jump Over

Body weight · Quads, Glutes, Chest

Burpee Box Jump Step-up Over

Other · Quads, Glutes, Chest

High Pull Burpee

Other · Quads, Glutes, Chest

Lateral Barbell Burpee

Barbell · Quads, Glutes, Chest

Man Makers

Other · Quads, Glutes, Shoulders

One-arm Burpee

Other · Quads, Glutes, Chest

Squat, Plank, Push-up

Other · Quads, Glutes, Chest

Squat Thrusts (Up-downs)

Body weight · Abs, Quads

Standing T-rotation Balance

Other · Glutes, Obliques

Total Body Burpee Over Bar

Body weight · Quads, Glutes

Alternating Dumbbell Lying Triceps Extension

Dumbbell · Triceps

Bench Dip

Body weight · Triceps

Body-weight Dip

Body weight · Triceps

Cable Tricep Kick-back

Cable · Triceps

Cable Lying Triceps Extension

Cable · Triceps

Cable Overhead Triceps Extension

Cable · Triceps

Dumbbell Kick-back

Dumbbell · Triceps

Dumbbell Lying Triceps Extension

Dumbbell · Triceps

EZ-Bar Overhead Triceps Extension

EZ Barbell · Triceps

Incline Dip

Body weight · Triceps

Incline EZ-Bar Lying Triceps Extension

EZ Barbell · Triceps

Lying Dumbbell Pull-over to Extension

Dumbbell · Triceps, Chest

Lying EZ-Bar Triceps Extension

EZ Barbell · Triceps

Lying Triceps Extension to Close-grip Bench Press

Barbell · Triceps, Chest

Overhead Dumbbell Triceps Extension

Dumbbell · Triceps

Reclining Triceps Press

Barbell · Triceps

Reverse-grip Press-down

Cable · Triceps

Reverse-grip Triceps Press-down

Cable · Triceps

Rope Press-down

Cable · Triceps

Seated Barbell Overhead Triceps Extension

Barbell · Triceps

Seated Dumbbell Overhead Triceps Extension

Dumbbell · Triceps

Seated EZ-Bar Overhead Triceps Extension

EZ Barbell · Triceps

Seated Single-arm Overhead Dumbbell Extension

Dumbbell · Triceps

Single-arm Dumbbell Overhead Triceps Extension

Dumbbell · Triceps

Single-dumbbell Seated Overhead Triceps Extension

Dumbbell · Triceps

Single-leg Bench Dip and Kick

Body weight · Triceps

Single-leg Dip

Body weight · Triceps

Static Lying Triceps Extension

Dumbbell · Triceps

Suspended Dip

Body weight · Triceps

Swiss Ball Dumbbell Lying Triceps Extension

Dumbbell · Triceps

Swiss Ball EZ-Bar Lying Triceps Extension

EZ Barbell · Triceps

Swiss Ball EZ-Bar Overhead Triceps Extension

Stability ball · Triceps

Tabletop Dip

Body weight · Triceps

Triceps Extension on Floor

Cable · Triceps

Triceps Press

Body weight · Triceps

Triceps Press-down

Cable · Triceps

Weighted Dip

Weighted · Triceps

Ankle Circles

Body weight · Calves

Ankle Dorsiflexion with Band

Body weight · Calves

Ankle Internal Rotation

Other · Calves

Arm Circles

Body weight · Shoulders

Bent-over Reach to Sky

Body weight · Obliques

Biceps Stretch

Body weight · Biceps

Cat Camel

Body weight · Lower back

Elbow-to-Foot Lunge

Body weight · Obliques

Forward and Backward Leg Swings

Body weight · Hamstrings

Glutes Stretch

Body weight · Glutes

Groiners

Other · Adductors

Inverted Hamstring Stretch

Body weight · Hamstrings

Lateral Duck Under

Body weight · Quads, Glutes

Neck Rotations

Body weight · Traps

Neck Tilts

Body weight · Traps

Opposite Arm and Leg Balance

Body weight · Abs

Quadruped Rocking

Body weight · Abs

Reach, Roll, and Lift

Other · Abs

Shoulder Circles

Body weight · Shoulders

Side-to-Side Leg Swings

Body weight · Abductors

Sleeper Stretch

Other · Shoulders

Slide Out

Other · Abs

Standing Hamstring Stretch

Body weight · Hamstrings

90/90 Stretch

Body weight · Glutes

Abs Stretch

Body weight · Abs

Butterfly Stretch

Body weight · Adductors

Calf Stretch

Body weight · Calves

Cat Cow Stretch

Body weight · Lower back

Child's Pose Stretch

Body weight · Lower back

Cobra Stretch

Body weight · Lower back

Forearm Stretch

Body weight · Forearms

Forward Glutes Stretch

Body weight · Glutes

Front Split Stretch

Body weight · Hamstrings, Abs

Hamstring Stretch

Body weight · Hamstrings

Hip Flexor and Quad Stretch

Body weight · Quads

Lat Stretch

Body weight · Lats

Levator Scapulae Stretch

Body weight · Traps

Lunge with Spinal Twist Stretch

Body weight · Abs

Lunging Hip Flexor Stretch

Body weight · Abs

Stretch Lying Abduction

Body weight · Abductors

Lying IT Band Stretch

Band · Abductors

Lying Knee-to-Chest Stretch

Body weight · Glutes

Lying Piriformis Stretch

Body weight · Glutes

Lying Spinal Twist Stretch

Body weight · Obliques

Neck Stretch

Body weight · Traps

Obliques Stretch

Body weight · Obliques

Over-under Shoulder Stretch

Body weight · Shoulders

Pectoral Stretch

Body weight · Chest

Pigeon Pose Stretch

Body weight · Glutes

Piriformis Stretch

Body weight · Glutes

Quad Stretch

Body weight · Quads

Scorpion Stretch

Body weight · Lower back

Shoulder Stretch

Body weight · Shoulders

Side Stretch

Body weight · Obliques

Side Lunge Stretch

Body weight · Adductors

Side Split Stretch

Body weight · Adductors

Standing IT Band Stretch

Body weight · Abductors

Straddle Stretch

Body weight · Adductors

Triceps Stretch

Body weight · Triceps

Wall Chest and Shoulder Stretch

Body weight · Chest, Shoulders

Swiss Ball Hip Crossover

Stability ball · Obliques

Swiss Ball Reach, Roll, and Lift

Stability ball · Abs

Swiss Ball Windshield Wipers

Stability ball · Obliques

Thoracic Rotation

Body weight · Upper back

Walking High Kicks

Other · Abs

Walking High Knees

Body weight · Abs

Walking Knee Hugs

Body weight · Abs

Walking Leg Cradles

Other · Abs

Walkout

Body weight · Abs

Walkout from Push-up Position

Body weight · Abs

Machine Chest Press

Machine · Chest

Incline Chest Press Machine

Machine · Chest

Machine Shoulder Press

Machine · Shoulders

Pec Deck Fly

Machine · Chest

Reverse Pec Deck

Machine · Shoulders, Upper back

Machine Lateral Raise

Machine · Shoulders

Lying Leg Curl

Machine · Hamstrings

Seated Leg Curl

Machine · Hamstrings

Hip Abduction Machine

Machine · Abductors

Hip Adduction Machine

Machine · Adductors

Hack Squat Machine

Sled machine · Quads, Glutes

Pendulum Squat

Machine · Quads, Glutes

Belt Squat

Machine · Quads, Glutes

Machine Hip Thrust

Machine · Glutes

Seated Row Machine

Machine · Upper back, Lats

Incline Dumbbell Row

Dumbbell · Upper back, Lats

Assisted Pull-up (Machine)

Machine · Lats

Assisted Dip (Machine)

Machine · Triceps

Machine Preacher Curl

Machine · Biceps

Triceps Extension Machine

Machine · Triceps

Machine Crunch

Machine · Abs

Calf Press on Leg Press

Sled machine · Calves

Glute Kickback Machine

Machine · Glutes

Smith Machine Squat

Smith machine · Quads, Glutes

Cable Lateral Raise

Cable · Shoulders

Cable Glute Kickback

Cable · Glutes

Cable Rear Delt Fly

Cable · Shoulders, Upper back

Cable Upright Row

Cable · Traps

Landmine Press

Barbell · Shoulders

Landmine Row

Barbell · Upper back, Lats

Landmine Rotation

Barbell · Obliques

Dumbbell Pullover

Dumbbell · Lats

Sissy Squat

Body weight · Quads

Cossack Squat

Body weight · Quads, Glutes

Jefferson Curl

Barbell · Lower back

Suitcase Carry

Dumbbell · Forearms, Abs

Kettlebell Halo

Kettlebell · Shoulders

Nordic Hamstring Curl

Body weight · Hamstrings

Tibialis Raise

Body weight · Calves

Dead Hang

Body weight · Forearms

Wall Sit

Body weight · Quads

Glute Bridge

Body weight · Glutes

Single-leg Glute Bridge

Body weight · Glutes

Broad Jump

Body weight · Quads, Glutes

Ski Erg

Body weight · Lats

Foam Roll Thoracic Spine

Body weight · Upper back

Foam Roll Quads

Body weight · Quads

Foam Roll Lats

Body weight · Lats

Foam Roll Glutes

Body weight · Glutes

Band Pallof Press

Resistance Band · Obliques

Cable Torso Rotation

Cable · Obliques

Adductor Rock Back

Body weight · Adductors

Seated Jump Squat

Body weight · Quads, Glutes

Open Book Stretch

Body weight · Upper back

Three Point Dumbbell Row

Dumbbell · Upper back, Lats

Bird Dog

Body weight · Lower back, Abs

Scissor Kicks

Body weight · Abs

Dumbbell Around the World

Dumbbell · Chest, Shoulders

Machine Back Extension

Machine · Lower back

Behind-the-Back Barbell Wrist Curl

Barbell · Forearms

Cable Bench Press

Cable · Chest

Banded Bent-over Row

Band · Upper back, Lats

Clam Shells

Body weight · Abductors

Smith Machine Deadlift

Smith machine · Hamstrings, Glutes

Decline Barbell Bench Press

Barbell · Chest

Decline Chest Press Machine

Machine · Chest

Decline Smith Machine Bench Press

Smith machine · Chest

Decline Crunch

Body weight · Abs

Downward Dog

Body weight · Hamstrings

Barbell Drag Curl

Barbell · Biceps

Dragon Flag

Body weight · Abs

Dumbbell Squeeze Press

Dumbbell · Chest

Feet-up Barbell Bench Press

Barbell · Chest

Frog Jumps

Body weight · Quads, Glutes

Dumbbell Frog Pump

Dumbbell · Glutes

Front Lever Hold

Body weight · Lats, Abs

Front Lever Raise

Body weight · Lats, Abs

Barbell Front Raise

Barbell · Shoulders

Glute Ham Raise

Body weight · Hamstrings, Glutes

Kettlebell Gorilla Row

Kettlebell · Upper back, Lats

Handstand Hold

Body weight · Shoulders

Heel Taps

Body weight · Obliques

High Knee Skips

Body weight · Calves

Bodyweight Hip Thrust

Body weight · Glutes

Smith Machine Hip Thrust

Smith machine · Glutes

Machine High Row

Machine · Upper back, Lats

Kettlebell Around the World

Kettlebell · Obliques

Single-arm Kettlebell Clean

Kettlebell · Hamstrings, Glutes

Kettlebell Goblet Squat

Kettlebell · Quads, Glutes

Single-arm Kettlebell Shoulder Press

Kettlebell · Shoulders

Captain's Chair Knee Raise

Body weight · Abs

Landmine Squat to Press

Barbell · Quads, Glutes, Shoulders

Machine Lat Pull-down

Machine · Lats

Lateral Box Jump

Body weight · Quads, Glutes

45-degree Leg Press

Sled machine · Quads, Glutes

Captain's Chair Leg Raise

Body weight · Abs

Low-to-high Cable Fly

Cable · Chest

Lying Neck Flexion

Body weight · Traps

Lying Neck Extension

Body weight · Traps

Meadows Row

Barbell · Upper back, Lats

Negative Pull-up

Body weight · Lats

Cable Overhead Curl

Cable · Biceps

Barbell Pause Squat

Barbell · Quads, Glutes

Plate Press

Weighted · Shoulders

Svend Press

Weighted · Chest

Barbell Preacher Curl

Barbell · Biceps

Barbell Press Under

Barbell · Quads, Glutes, Shoulders

Machine Pullover

Machine · Lats

Cable Reverse Curl

Cable · Forearms, Biceps

Dumbbell Reverse Curl

Dumbbell · Forearms, Biceps

Reverse-grip Concentration Curl

Dumbbell · Forearms, Biceps

Scapular Pull-up

Body weight · Upper back

Seated Cable Fly

Cable · Chest

Machine Seated Dip

Machine · Triceps

Seated Dumbbell Wrist Curl

Dumbbell · Forearms

Cable Shrug

Cable · Traps

Machine Shrug

Machine · Traps

Smith Machine Shrug

Smith machine · Traps

Dumbbell Side Bend

Dumbbell · Obliques

Single-arm Cable Crossover

Cable · Chest

Single-arm Cable Curl

Cable · Biceps

Single-arm Landmine Press

Barbell · Shoulders

Single-arm Lat Pull-down

Cable · Lats

Single-arm Cable Triceps Press-down

Cable · Triceps

Single-leg Extension

Machine · Quads

Single-leg Hip Thrust

Body weight · Glutes

Single-leg Leg Press

Machine · Quads, Glutes

Single-leg Standing Barbell Calf Raise

Barbell · Calves

Single-leg Machine Standing Calf Raise

Machine · Calves

Barbell Spider Curl

Barbell · Biceps

Dumbbell Spider Curl

Dumbbell · Biceps

Machine Squat

Machine · Quads, Glutes

Banded Squat Row

Band · Upper back, Lats

Machine Standing Calf Raise

Machine · Calves

Smith Machine Calf Raise

Smith machine · Calves

Standing Leg Curl

Machine · Hamstrings

Sternum Pull-up

Body weight · Lats, Upper back

Kettlebell Sumo Squat

Kettlebell · Quads, Glutes

Kettlebell Thruster

Kettlebell · Quads, Glutes, Shoulders

Lying Toe Touch

Body weight · Abs

Machine Torso Rotation

Machine · Obliques

Suspension Triceps Extension

Suspension · Triceps

Dumbbell Waiter Curl

Dumbbell · Biceps

Dumbbell Tate Press

Dumbbell · Triceps

Wrist Roller

Weighted · Forearms