Browse by muscle

Pick a muscle to see the exercises that train it.

Quads

Bodyweight squat Chair sit-to-stand Goblet squat Reverse lunge Bulgarian split squat Kneeling hip-flexor stretch Barbell back squat Front squat Leg press Leg extension Hack squat Wall sit Step-up Sissy squat Cossack squat Ball wall squat

Glutes

Bodyweight squat Chair sit-to-stand Goblet squat Glute bridge Dumbbell Romanian deadlift Reverse lunge Bulgarian split squat Bird-dog Barbell back squat Front squat Leg press Hack squat Wall sit Step-up Barbell deadlift Sumo deadlift Barbell hip thrust Good morning Single-leg Romanian deadlift Kettlebell swing Cable pull-through Cossack squat Lateral band walk Hip abduction machine Side-lying leg raise Ball wall squat Feet-on-ball glute bridge Ball hamstring curl

Hamstrings

Glute bridge Dumbbell Romanian deadlift Barbell deadlift Sumo deadlift Barbell hip thrust Lying leg curl Good morning Single-leg Romanian deadlift Kettlebell swing Cable pull-through Nordic hamstring curl Downward dog Feet-on-ball glute bridge Ball hamstring curl Standing forward bend Leg swings Inchworm walkout

Back

Dumbbell Romanian deadlift Inverted row (under a table) Band row One-arm dumbbell row Pull-up Chin-up Lat pulldown Barbell bent-over row Seated cable row Straight-arm pulldown Barbell deadlift Farmer carry Thread the needle

Chest

Wall push-up Push-up Band chest press Dumbbell bench press Barbell bench press Incline dumbbell press Incline pushup Chest dip Dumbbell fly Cable crossover Machine chest press Dumbbell pullover Bench dip Close-grip pushup Knee push-up Elevated push-up

Triceps

Wall push-up Push-up Band chest press Dumbbell bench press Band overhead press Dumbbell shoulder press Barbell bench press Incline dumbbell press Incline pushup Chest dip Machine chest press Barbell overhead press Triceps pushdown Overhead triceps extension Skullcrusher Bench dip Close-grip pushup Knee push-up Elevated push-up

Front delts

Wall push-up Push-up Dumbbell bench press Barbell bench press Incline dumbbell press Incline pushup Chest dip Dumbbell fly Cable crossover Machine chest press Barbell overhead press Arnold press Front raise Bench dip Close-grip pushup Knee push-up Elevated push-up

Shoulders

Band overhead press Dumbbell shoulder press World's greatest stretch Thoracic rotation Barbell overhead press Arnold press Dumbbell lateral raise Upright row Front raise Ball thoracic extension Arm circles Shoulder rolls Inchworm walkout Low-impact jacks

Biceps

Inverted row (under a table) Band row One-arm dumbbell row Dumbbell biceps curl Pull-up Chin-up Lat pulldown Barbell curl Hammer curl Preacher curl Cable curl Reverse curl

Core

Forearm plank Bird-dog Cat-cow Copenhagen plank Hanging leg raise Lying leg raise Russian twist Side plank Dead bug Mountain climber Hollow hold Ab wheel rollout Pallof press Farmer carry Suitcase carry Seated ball march Ball stir-the-pot Marching in place Inchworm walkout Birth-ball hip circles Birth-ball pelvic tilt All-fours pelvic tilt Pelvic-floor focus

Calves

Calf raise Standing calf raise Seated calf raise Donkey calf raise Step-touch Ankle circles Low-impact jacks

Lats

Pull-up Chin-up Lat pulldown Barbell bent-over row Seated cable row Straight-arm pulldown Dumbbell pullover

Traps

Face pull Rear delt fly Upright row Shoulder rolls

Rhomboids

Barbell bent-over row Seated cable row Face pull Rear delt fly

Lower back

Good morning

Forearms

Barbell curl Hammer curl Preacher curl Cable curl Wrist curl Reverse curl

Side delts

Arnold press Dumbbell lateral raise Upright row

Rear delts

Face pull Rear delt fly

Abs

Crunch Hanging leg raise Lying leg raise Cable crunch Dead bug Mountain climber Hollow hold Ab wheel rollout Ball stir-the-pot

Obliques

Russian twist Side plank Pallof press Suitcase carry Torso rotations Standing side bends

Adductors

Sumo deadlift Cossack squat Adductor machine Copenhagen plank Deep squat hold Supported deep squat Tailor (butterfly) sitting

Abductors

Lateral band walk Hip abduction machine Side-lying leg raise

Hips

Kneeling hip-flexor stretch World's greatest stretch Deep squat hold Childs pose 90/90 hip switch Seated ball march Hip circles Marching in place Step-touch Leg swings Supported deep squat Birth-ball hip circles Birth-ball rocking Birth-ball pelvic tilt Gentle birth-ball bounce Standing pelvic tilt Tailor (butterfly) sitting Side-lying rest

Spine

Cat-cow World's greatest stretch Thoracic rotation Downward dog Childs pose Thread the needle Ball thoracic extension Torso rotations Standing side bends Standing forward bend Birth-ball rocking Standing pelvic tilt All-fours pelvic tilt

Heart and lungs

Outdoor walk Treadmill walk Walking-pad walk Easy bike spin Easy row