Exercise encyclopedia
50 exercises with step-by-step instructions, muscle maps and difficulty ratings. Browse by muscle or equipment, or scroll the full catalog.
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Barbell Front Squat
How to do the barbell front squat with proper form for glutes and quads
Barbell Deadlift
How to deadlift with proper form to build glutes, hamstrings, and lower back safely and efficiently
Barbell Full Squat
How to do the barbell full squat with proper form to build glutes and leg strength
Barbell Good Morning
How to do the barbell good morning with proper form for hamstrings and lower back
Burpee
How to do burpees with proper form — a full-body cardio exercise for strength, power and conditioning
Chest Dip
How to do the chest dip on parallel bars to build lower chest and triceps with strict technique
Pull Up (Neutral Grip)
How to do the neutral grip pull up to build lats and biceps through a complete range of motion
Band Alternating V-Up
How to do band alternating V-ups with proper form to fire up your abs and hip flexors
Band Close-Grip Push-Up
How to do band close-grip push-ups with proper form for bigger triceps
Barbell Bench Press
How to do the barbell bench press with proper form, covering setup, grip, elbow position, and breathing for chest growth
Barbell Bent Over Row
How to do the barbell bent over row with a neutral spine to build the upper back, lats, and biceps
Barbell Romanian Deadlift
How to do the barbell Romanian deadlift to stretch and strengthen the hamstrings and glutes with control
Barbell Seated Overhead Press
How to do the barbell seated overhead press with proper form to build strong, stable shoulders
Barbell Upright Row
How to do the barbell upright row with proper form to build shoulder and trap strength
Deep Push Up
Build chest and triceps with the deep push up, a bodyweight press with an extended range of motion
Dumbbell Standing Overhead Press
How to do the dumbbell standing overhead press with proper form for stronger shoulders and core
Hanging Leg Raise
How to do the hanging leg raise with proper form to build a powerful core and stronger hip flexors.
Kettlebell Swing
Master the kettlebell swing with proper hip hinge form to build powerful glutes, hamstrings and a strong core.
Walking Lunge
How to do the walking lunge with proper form to strengthen glutes and legs
3/4 Sit-Up
Learn how to do the 3/4 sit-up with proper form to build stronger abs and improve hip flexor endurance.
Air Bike
How to do the air bike with proper form to fire up your abs and obliques with alternating rotations.
Band Assisted Pull-Up
How to do band assisted pull-ups with proper form to build your first strict pull-up
Band Bicycle Crunch
How to do band bicycle crunches with proper form for stronger abs and obliques
Band Close-Grip Pulldown
How to do band close-grip pulldowns with proper form to build lats at home
Band Shoulder Press
How to do the band shoulder press with proper form to build shoulder strength anywhere
Barbell Curl
How to do the barbell curl with proper form to build bigger, stronger biceps
Barbell Glute Bridge
Learn how to do the barbell glute bridge with proper form to build stronger glutes and hamstrings with a loaded barbell.
Barbell Reverse Curl
How to do the barbell reverse curl with proper form to build forearms and biceps
Barbell Shrug
How to do barbell shrugs with proper form to build strong upper traps and shoulders
Barbell Standing Calf Raise
How to perform the barbell standing calf raise with a loaded bar to build bigger, stronger calves.
Cable Lat Pulldown Full Range of Motion
How to do the cable lat pulldown with a full range of motion and proper form to build a wider, stronger back
Dead Bug
Master the dead bug with proper form to strengthen your abs, lower back and overall core stability.
Dumbbell Bench Press
Learn the dumbbell bench press with proper form to build chest and triceps through a full range of motion
Dumbbell Fly
Master the dumbbell fly with a controlled arc to stretch and strengthen the pectorals safely
Dumbbell Goblet Squat
How to do the dumbbell goblet squat with proper form to build quads and glutes
Dumbbell Incline Bench Press
How to do the dumbbell incline bench press to target the upper chest with control and proper form
Dumbbell Lateral Raise
How to do dumbbell lateral raises with proper form to build broader, stronger shoulders
Dumbbell Lunge
How to do the dumbbell lunge with proper form to build glutes and quads
Hyperextension
How to do hyperextensions with proper form to build a strong lower back
Mountain Climber
Master the mountain climber with proper form for a full-body cardio burst that builds core stability.
Russian Twist
Learn the russian twist with proper form to strengthen your abs and obliques with a bodyweight rotation.
Band Alternating Biceps Curl
How to do band alternating biceps curls with proper form to build arm strength at home
Band Concentration Curl
How to do band concentration curls with proper form to isolate your biceps
Band Reverse Wrist Curl
How to do band reverse wrist curls with proper form to strengthen your forearm extensors
Band Wrist Curl
How to do band wrist curls with proper form to build stronger forearms and grip
Bench Dip (Knees Bent)
How to do the bench dip with knees bent and proper form to build triceps
Bodyweight Standing Calf Raise
How to do bodyweight standing calf raises with proper form to build stronger calves, ankles and feet at home.
Cable Pushdown
How to do the cable pushdown with proper form to build stronger, more defined triceps
Dumbbell Kickback
How to do the dumbbell kickback with proper form to build strong triceps
Dumbbell Shrug
How to do dumbbell shrugs with proper form to build bigger, stronger traps and upper back