Exercise Library
Explore 100 foundational exercises by muscle group, movement pattern, equipment and training purpose. Each guide explains technique, progression, common mistakes and practical alternatives.
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Exercises are knowledge objects that connect programs, goals, equipment, technique and research.
Popular collections
Best Foundational Strength Exercises for Beginners
Curated options with practical selection guidance.
Best Dumbbell Exercises for Home Workouts
Curated options with practical selection guidance.
Knee-Friendly Leg Exercise Options
Curated options with practical selection guidance.
Best Core Stability Exercises
Curated options with practical selection guidance.
Foundational Upper-Back Exercises
Curated options with practical selection guidance.
Low-Impact Cardio Exercise Options
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Exercise Foundations for Healthy Aging
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Foundational Mobility Exercises
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All exercises
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Ab-Wheel Rollout
Challenge trunk control through a long lever.
Ankle Dorsiflexion Mobilization
Practice knee-forward ankle motion while keeping the heel down.
Arnold Press
Train the shoulders through a longer rotating path.
Assisted Pull-Up
Practice pull-ups with reduced bodyweight.
Band Pull-Apart
Build upper-back endurance with minimal equipment.
Band Row
Build pulling strength at home.
Barbell Back Squat
Build lower-body strength and whole-body bracing.
Barbell Bench Press
Build upper-body pressing strength.
Barbell Biceps Curl
Build elbow-flexion strength with simple progression.
Barbell Overhead Press
Build standing overhead strength and bracing.
Barbell Row
Train heavy horizontal pulling with trunk control.
Bench Dip
Use bodyweight elbow extension with cautious shoulder positioning.
Bird Dog
Build trunk stability.
Bodyweight Squat
Learn the squat pattern.
Box Squat
Practice controlled squat depth and starting strength.
Box Step-Up
Build practical single-leg strength for stairs and daily life.
Brisk Walking
Build aerobic fitness with low skill and low impact.
Bulgarian Split Squat
Develop single-leg strength and balance.
Cable Chest Fly
Train chest shortening with continuous cable resistance.
Cable Curl
Use continuous cable tension for controlled curling.
Cable Lateral Raise
Train shoulder abduction with constant cable tension.
Cable Wood Chop
Train controlled trunk rotation across the body.
Calf Raise
Build calf strength.
Cat-Cow
Explore gentle spinal flexion and extension.
Chair Squat
Learn squat control.
Chest-Supported Row
Train the back while minimizing lower-back fatigue.
Child’s Pose
Use a supported position for gentle breathing and mobility.
Chin-Up
Use a supinated grip for a strong lat and arm pull.
Close-Grip Bench Press
Build heavy triceps pressing strength.
Close-Grip Push-Up
Emphasize triceps while maintaining whole-body tension.
Conventional Deadlift
Build whole-body pulling strength from the floor.
Dead Bug
Build trunk control.
Dead Hang
Build hanging tolerance and grip endurance.
Decline Push-Up
Increase push-up difficulty by elevating the feet.
Dumbbell Bench Press
Build pressing strength.
Dumbbell Biceps Curl
Train each arm independently through elbow flexion.
Dumbbell Lateral Raise
Build shoulder width with controlled arm elevation.
Dumbbell Pullover
Train shoulder extension through a long range.
Easy Jogging
Build aerobic endurance with continuous easy running.
Elliptical Trainer
Train aerobic fitness with reduced impact.
Face Pull
Train upper-back control and shoulder external rotation.
Farmer Carry
Build loaded-carry capacity.
Front Plank
Build trunk stiffness against spinal extension.
Front Squat
Build upright squat strength and quadriceps capacity.
Front-Rack Carry
Maintain posture while carrying loads at shoulder height.
Glute Bridge March
Build pelvic control.
Goblet Squat
Learn the squat pattern with a front-held load.
Good Morning
Develop hinge strength and posterior-chain control.
Half-Kneeling Hip-Flexor Stretch
Improve comfort in hip extension with pelvic control.
Hammer Curl
Build arm and grip strength with a neutral grip.
Hanging Knee Raise
Train controlled pelvic flexion while hanging.
Hip Bridge
Build hip extension.
Hip Thrust
Train hip extension with a strong shortened-position challenge.
Hollow-Body Hold
Train whole-body tension in a hollow position.
Incline Dumbbell Curl
Train the biceps in a lengthened shoulder position.
Incline Dumbbell Press
Train upper-chest pressing with independent arms.
Incline Push-Up
Learn pushing with reduced bodyweight.
Inverted Row
Build bodyweight pulling strength with adjustable difficulty.
Jump Rope
Develop rhythm, foot stiffness and conditioning.
Jumping Jack
Build simple whole-body conditioning.
Kettlebell Deadlift
Learn the hinge pattern.
Kettlebell Swing
Train explosive hip extension and conditioning.
Landmine Press
Press on an angled path that many shoulders tolerate well.
Lat Pulldown
Train vertical pulling with adjustable resistance.
Lateral Band Walk
Build lateral hip strength.
Lateral Lunge
Build side-to-side strength and hip control.
Leg Extension
Isolate the quadriceps with a stable setup.
Leg Press
Train the legs with external support and simple load progression.
Lying Leg Curl
Strengthen hamstrings without loading the spine.
Machine Chest Press
Develop pressing strength in a stable path.
Medicine-Ball Slam
Develop whole-body power with a simple downward throw.
Mountain Climber
Train trunk control during rapid alternating leg drive.
One-Arm Dumbbell Row
Build pulling strength.
Overhead Press
Build overhead strength.
Overhead Triceps Extension
Train the triceps in a lengthened overhead position.
Pallof Press
Resist trunk rotation while pressing away from the body.
Pec Deck
Isolate chest adduction in a supported position.
Pull-Up
Build bodyweight vertical pulling strength.
Push-Up
Build pressing strength and trunk control without equipment.
Rear-Delt Fly
Strengthen the rear shoulders and upper back.
Reverse Lunge
Build unilateral leg strength with manageable knee demand.
Romanian Deadlift
Build hip-hinge strength.
Rowing Machine
Combine leg drive and pulling in a rhythmic aerobic movement.
Scapular Pull-Up
Practice shoulder-blade control for vertical pulling.
Seated Cable Row
Build supported horizontal pulling strength.
Seated Calf Raise
Train the calf with the knee bent.
Seated Dumbbell Press
Train overhead pressing with back support.
Seated Leg Curl
Train knee-flexion strength through a controlled range.
Side Plank
Build lateral trunk and hip stability.
Single-Leg Hip Thrust
Build unilateral hip extension and pelvic control.
Single-Leg Romanian Deadlift
Build unilateral hinge strength and balance.
Split Squat
Build unilateral leg strength.
Standing Calf Raise
Strengthen the calves through a controlled full range.
Stationary Cycling
Train aerobic capacity with low impact.
Step Jack
Use a low-impact alternative to jumping jacks.
Step-Up
Build practical single-leg strength.
Straight-Arm Pulldown
Train lat shoulder extension without elbow flexion.
Suitcase Carry
Build lateral trunk stability while walking with one load.
Sumo Deadlift
Train a wide-stance floor pull with a more upright torso.
Thoracic Rotation
Practice controlled upper-back rotation.
Trap-Bar Deadlift
Build total-body strength with a centered load.
Treadmill Walking
Use controlled speed and incline for repeatable aerobic work.
Triceps Pushdown
Train elbow extension with a stable upper arm.
Walking Lunge
Train single-leg strength and locomotion.
Wall Push-Up
Learn pushing at low difficulty.
Wall Slide
Practice overhead motion with trunk and shoulder control.
World’s Greatest Stretch
Combine lunge, hip and upper-back mobility.