201 exercises with video — and growing

Exercise library

Every exercise is filmed in 4K and broken down the same way: technique step by step, common mistakes, muscle activation and programming protocols.

Dumbbells Barbell Flat bench Cable machine Resistance bands Squat rack Adjustable bench Kettlebell Pull-up bar Lat pulldown Smith machine Plyo box Leg press Suspension trainer

Quads

Barbell Back Squat

Barbell Back Squat Barbell Intermediate

Leg Press

Leg Press Leg press Beginner

Stationary Bike

Stationary Bike Stationary bike Beginner

Hack Squat (Machine)

Hack Squat (Machine) Hack squat machine Intermediate

Bulgarian Split Squat

Bulgarian Split Squat Dumbbells Intermediate

Leg Extension

Leg Extension Leg extension machine Beginner

Elliptical Machine

Elliptical Machine Elliptical Beginner

Goblet Squat

Goblet Squat Dumbbells Beginner

Stair Climber

Stair Climber Stair climber Beginner

Smith Machine Squat

Smith Machine Squat Smith machine Beginner

Treadmill Running

Treadmill Running Treadmill Beginner

Reverse Lunge

Reverse Lunge Dumbbells Beginner

Barbell Front Squat

Barbell Front Squat Barbell Advanced

Kettlebell Goblet Squat

Kettlebell Goblet Squat Kettlebell Beginner

Forward Lunge

Forward Lunge Dumbbells Beginner

Box Jump

Box Jump Plyo box Intermediate

Split Squat

Split Squat Dumbbells Beginner

Barbell Pause Squat

Barbell Pause Squat Barbell Advanced

Single Leg Press

Single Leg Press Leg press Beginner

Box Squat

Box Squat Barbell Beginner

Dumbbell Squat

Dumbbell Squat Dumbbells Beginner

Sled Push

Sled Push Sled Intermediate

Single Leg Extension

Single Leg Extension Leg extension machine Beginner

Barbell Bulgarian Split Squat

Barbell Bulgarian Split Squat Barbell Intermediate

Dumbbell Bulgarian Split Squat

Dumbbell Bulgarian Split Squat Dumbbells Intermediate

Smith Machine Bulgarian Split Squat

Smith Machine Bulgarian Split Squat Smith machine Intermediate

Single Leg Step-Up

Single Leg Step-Up Plyo box Intermediate

Wall Ball

Wall Ball Medicine ball Intermediate

Foam Roll Quads

Foam Roll Quads Foam roller Beginner

Resistance Band Squat

Resistance Band Squat Resistance bands Beginner

Zercher Squat

Zercher Squat Barbell Advanced

Cable Squat

Cable Squat Cable machine Beginner

Single Leg Box Jump

Single Leg Box Jump Plyo box Advanced

Lats

Lat Pulldown

Lat Pulldown Lat pulldown Beginner

Pull-Up

Pull-Up Pull-up bar Intermediate

Chin-Up

Chin-Up Pull-up bar Intermediate

Barbell Bent Over Row

Barbell Bent Over Row Barbell Intermediate

Single Arm Dumbbell Row

Single Arm Dumbbell Row Dumbbells Beginner

Lat Pulldown (Wide Grip)

Lat Pulldown (Wide Grip) Lat pulldown Beginner

Seated Machine Row

Seated Machine Row Seated row machine Beginner

Seated Cable Row (Close Grip)

Seated Cable Row (Close Grip) Seated row machine Beginner

Assisted Pull-Up

Assisted Pull-Up Assisted pull-up machine Beginner

Barbell Underhand Row

Barbell Underhand Row Barbell Intermediate

Lat Pulldown (Close Grip)

Lat Pulldown (Close Grip) Lat pulldown Beginner

Single Arm Cable Row

Single Arm Cable Row Cable machine Beginner

Cable Straight Arm Pulldown

Cable Straight Arm Pulldown Cable machine Beginner

Rowing Machine

Rowing Machine Rowing machine Intermediate

Lat Pulldown (Reverse Grip)

Lat Pulldown (Reverse Grip) Lat pulldown Beginner

Cable Pullover

Cable Pullover Cable machine Beginner

Single Arm Lat Pulldown

Single Arm Lat Pulldown Lat pulldown Beginner

Dumbbell Pullover

Dumbbell Pullover Dumbbells Beginner

Bilateral Dumbbell Row

Bilateral Dumbbell Row Dumbbells Beginner

Rowing Machine Intervals

Rowing Machine Intervals Rowing machine Intermediate

Renegade Row

Renegade Row Dumbbells Advanced

Kettlebell Row

Kettlebell Row Kettlebell Beginner

Meadows Row

Meadows Row Barbell Intermediate

Resistance Band Lat Pulldown

Resistance Band Lat Pulldown Resistance bands Beginner

Ski Erg

Ski Erg Ski erg Beginner

Suspension Trainer Lat Pull

Suspension Trainer Lat Pull Suspension trainer Beginner

Front Lever Hold

Front Lever Hold Pull-up bar Expert

Front Lever Row

Front Lever Row Pull-up bar Expert

Glutes

Barbell Hip Thrust

Barbell Hip Thrust Barbell Intermediate

Low Bar Back Squat

Low Bar Back Squat Barbell Advanced

Dumbbell Hip Thrust

Dumbbell Hip Thrust Dumbbells Beginner

Trap Bar Deadlift

Trap Bar Deadlift Trap bar Intermediate

Cable Glute Kickback

Cable Glute Kickback Cable machine Beginner

Kettlebell Swing

Kettlebell Swing Kettlebell Intermediate

Sumo Deadlift

Sumo Deadlift Barbell Advanced

Barbell Glute Bridge

Barbell Glute Bridge Barbell Intermediate

Cable Pull Through

Cable Pull Through Cable machine Beginner

Cable Pull Through (Glute Focus)

Cable Pull Through (Glute Focus) Cable machine Beginner

Kettlebell Deadlift

Kettlebell Deadlift Kettlebell Beginner

Resistance Band Hip Thrust

Resistance Band Hip Thrust Resistance bands Beginner

Resistance Band Glute Kickback

Resistance Band Glute Kickback Resistance bands Beginner

Donkey Kick

Donkey Kick Beginner

Sumo Kettlebell Deadlift

Sumo Kettlebell Deadlift Kettlebell Beginner

Power Snatch

Power Snatch Barbell Expert

Barbell Snatch

Barbell Snatch Barbell Expert

Kettlebell Snatch

Kettlebell Snatch Kettlebell Advanced

Mid chest

Barbell Bench Press

Barbell Bench Press Barbell Intermediate

Push-Up

Push-Up Beginner

Dumbbell Bench Press

Dumbbell Bench Press Dumbbells Beginner

Machine Chest Press

Machine Chest Press Chest press machine Beginner

Dumbbell Flye

Dumbbell Flye Dumbbells Beginner

Smith Machine Bench Press

Smith Machine Bench Press Smith machine Beginner

Weighted Dip

Weighted Dip Dip station Advanced

Wide Grip Push-Up

Wide Grip Push-Up Beginner

Barbell Floor Press

Barbell Floor Press Barbell Intermediate

Dumbbell Hex Press

Dumbbell Hex Press Dumbbells Intermediate

Resistance Band Standing Chest Press

Resistance Band Standing Chest Press Resistance bands Beginner

Resistance Band Chest Press

Resistance Band Chest Press Resistance bands Beginner

Resistance Band Chest Fly

Resistance Band Chest Fly Resistance bands Beginner

Resistance Band Push-Up

Resistance Band Push-Up Resistance bands Intermediate

Suspension Trainer Chest Fly

Suspension Trainer Chest Fly Suspension trainer Advanced

Hamstrings

Romanian Deadlift

Romanian Deadlift Barbell Intermediate

Lying Leg Curl

Lying Leg Curl Leg curl machine Beginner

Seated Leg Curl

Seated Leg Curl Leg curl machine Beginner

Dumbbell Romanian Deadlift

Dumbbell Romanian Deadlift Dumbbells Beginner

Single Leg Romanian Deadlift

Single Leg Romanian Deadlift Dumbbells Intermediate

Stiff Leg Deadlift

Stiff Leg Deadlift Barbell Intermediate

Dumbbell Stiff Leg Deadlift

Dumbbell Stiff Leg Deadlift Dumbbells Beginner

Sled Drag

Sled Drag Sled Intermediate

Nordic Hamstring Curl

Nordic Hamstring Curl Advanced

Resistance Band Good Morning

Resistance Band Good Morning Resistance bands Beginner

Swiss Ball Leg Curl

Swiss Ball Leg Curl Stability ball Intermediate

Kettlebell Single Leg Deadlift

Kettlebell Single Leg Deadlift Kettlebell Intermediate

Single Leg Deadlift (Barbell)

Single Leg Deadlift (Barbell) Barbell Advanced

Dumbbell Good Morning

Dumbbell Good Morning Dumbbells Intermediate

Seated Good Morning

Seated Good Morning Barbell Intermediate

Front delts

Dumbbell Shoulder Press

Dumbbell Shoulder Press Dumbbells Beginner

Machine Shoulder Press

Machine Shoulder Press Shoulder press machine Beginner

Barbell Overhead Press

Barbell Overhead Press Barbell Intermediate

Dumbbell Front Raise

Dumbbell Front Raise Dumbbells Beginner

Battle Rope Waves

Battle Rope Waves Battle ropes Intermediate

Seated Barbell Overhead Press

Seated Barbell Overhead Press Barbell Intermediate

Cable Front Raise

Cable Front Raise Cable machine Beginner

Plate Front Raise

Plate Front Raise Weight plates Beginner

Barbell Front Raise

Barbell Front Raise Barbell Beginner

Pike Push-Up

Pike Push-Up Intermediate

Overhead Carry

Overhead Carry Dumbbells Intermediate

Split Jerk

Split Jerk Barbell Expert

Abs

Hanging Leg Raise

Hanging Leg Raise Pull-up bar Intermediate

Plank

Ab Wheel Rollout

Ab Wheel Rollout Ab wheel Advanced

Cable Crunch

Cable Crunch Cable machine Beginner

Lying Leg Raise

Lying Leg Raise Beginner

Seated Ab Machine

Seated Ab Machine Ab machine Beginner

Reverse Crunch

Reverse Crunch Beginner

Decline Sit-Up

Decline Sit-Up Adjustable bench Intermediate

V-Up

V-Up Intermediate

L-Sit

L-Sit Parallel bars Advanced

Triceps

Triceps Pushdown (Rope)

Triceps Pushdown (Rope) Cable machine Beginner

Triceps Pushdown (Bar)

Triceps Pushdown (Bar) Cable machine Beginner

Dumbbell Overhead Triceps Extension

Dumbbell Overhead Triceps Extension Dumbbells Beginner

Barbell Skull Crusher

Barbell Skull Crusher Barbell Intermediate

Seated Dip Machine

Seated Dip Machine Dip machine Beginner

Diamond Push-Up

Diamond Push-Up Intermediate

Bench Dip

Bench Dip Flat bench Beginner

Dumbbell Skull Crusher

Dumbbell Skull Crusher Dumbbells Intermediate

Traps

Dumbbell Shrug

Dumbbell Shrug Dumbbells Beginner

Rack Pull

Rack Pull Barbell Intermediate

Barbell Upright Row

Barbell Upright Row Barbell Beginner

Cable Shrug

Cable Shrug Cable machine Beginner

Cable Upright Row

Cable Upright Row Cable machine Beginner

Dumbbell Upright Row

Dumbbell Upright Row Dumbbells Beginner

Resistance Band Upright Row

Resistance Band Upright Row Resistance bands Beginner

Single Arm Farmer Walk

Single Arm Farmer Walk Dumbbells Intermediate

Calves

Standing Calf Raise

Standing Calf Raise Barbell Beginner

Seated Calf Raise

Seated Calf Raise Seated calf raise machine Beginner

Leg Press Calf Raise

Leg Press Calf Raise Leg press Beginner

Smith Machine Calf Raise

Smith Machine Calf Raise Smith machine Beginner

Donkey Calf Raise

Donkey Calf Raise Flat bench Intermediate

Dumbbell Single Leg Calf Raise

Dumbbell Single Leg Calf Raise Dumbbells Beginner

Resistance Band Calf Raise

Resistance Band Calf Raise Resistance bands Beginner

Side delts

Dumbbell Lateral Raise

Dumbbell Lateral Raise Dumbbells Beginner

Cable Lateral Raise

Cable Lateral Raise Cable machine Beginner

Machine Lateral Raise

Machine Lateral Raise Lateral raise machine Beginner

Seated Dumbbell Lateral Raise

Seated Dumbbell Lateral Raise Dumbbells Beginner

Resistance Band Lateral Raise

Resistance Band Lateral Raise Resistance bands Beginner

Landmine Lateral Raise

Landmine Lateral Raise Barbell Intermediate

Biceps

Hammer Curl

Hammer Curl Dumbbells Beginner

Alternating Dumbbell Curl

Alternating Dumbbell Curl Dumbbells Beginner

Barbell Curl

Barbell Curl Barbell Beginner

Incline Dumbbell Curl

Incline Dumbbell Curl Dumbbells Beginner

Single Arm Cable Curl

Single Arm Cable Curl Cable machine Beginner

Behind the Back Cable Curl

Behind the Back Cable Curl Cable machine Beginner

Upper chest

Barbell Incline Bench Press

Barbell Incline Bench Press Barbell Intermediate

Dumbbell Incline Bench Press

Dumbbell Incline Bench Press Dumbbells Beginner

Cable Low-to-High Flye

Cable Low-to-High Flye Cable machine Beginner

Incline Cable Fly

Incline Cable Fly Cable machine Beginner

Decline Push-Up

Decline Push-Up Flat bench Intermediate

Rear delts

Dumbbell Rear Delt Flye

Dumbbell Rear Delt Flye Dumbbells Beginner

Cable Rear Delt Flye

Cable Rear Delt Flye Cable machine Beginner

Resistance Band Face Pull

Resistance Band Face Pull Resistance bands Beginner

Resistance Band Pull Apart

Resistance Band Pull Apart Resistance bands Beginner

Seated Dumbbell Rear Delt Raise

Seated Dumbbell Rear Delt Raise Dumbbells Beginner

Hip abductors

Hip Abductor Machine

Hip Abductor Machine Abductor machine Beginner

Mini Band Lateral Walk

Mini Band Lateral Walk Mini bands Beginner

Clamshell

Clamshell Mini bands Beginner

Fire Hydrant

Fire Hydrant Beginner

Foam Roll IT Band

Foam Roll IT Band Foam roller Beginner

Forearms

Farmer's Carry

Farmer's Carry Dumbbells Beginner

Dead Hang

Dead Hang Pull-up bar Beginner

Barbell Reverse Curl

Barbell Reverse Curl Barbell Beginner

Barbell Wrist Curl

Barbell Wrist Curl Barbell Beginner

Dumbbell Wrist Curl

Dumbbell Wrist Curl Dumbbells Beginner

Lower back

Conventional Deadlift

Conventional Deadlift Barbell Advanced

Good Morning

Good Morning Barbell Advanced

Bird Dog

Bird Dog Beginner

Superman

Superman Beginner

Upper back

Chest Supported Dumbbell Row

Chest Supported Dumbbell Row Dumbbells Beginner

Wide Grip Barbell Row

Wide Grip Barbell Row Barbell Intermediate

Pendlay Row

Pendlay Row Barbell Intermediate

Suspension Trainer Row

Suspension Trainer Row Suspension trainer Beginner

Lower chest

Chest Dip

Chest Dip Dip station Intermediate

Cable High-to-Low Flye

Cable High-to-Low Flye Cable machine Beginner

Standing Low Cable Crossover

Standing Low Cable Crossover Cable machine Beginner

Dumbbell Decline Bench Press

Dumbbell Decline Bench Press Dumbbells Intermediate

Obliques

Dumbbell Side Bend

Dumbbell Side Bend Dumbbells Beginner

Suitcase Carry

Suitcase Carry Dumbbells Intermediate

Hip adductors

Hip Adductor Machine

Hip Adductor Machine Adductor machine Beginner

200+ exercises are in the app — offline, with logging and adaptive plans.