Gym and home exercises, with animated technique
Every exercise with its animation, how to do it step by step, the most common mistakes and practical tips. Sorted by muscle.
314 exercises
Chest · 32 exercises
- Archer push-upBodyweight · Advanced
- Assisted dip machineMachine · Basic
- Band chest flyResistance band · Basic
- Band chest pressResistance band · Basic
- Banded push-upResistance band · Intermediate
- Barbell bench pressBarbell · Intermediate
- BurpeeBodyweight · Intermediate
- Cable crossoverCable · Basic
- Decline barbell pressBarbell · Intermediate
- Decline dumbbell pressDumbbells · Intermediate
- Decline push-ups (feet elevated)Bodyweight · Intermediate
- Doorway chest stretchBodyweight · Basic
- Dumbbell bench pressDumbbells · Intermediate
- Dumbbell chest flyDumbbells · Basic
- Dumbbell floor pressDumbbells · Basic
- Explosive push-upBodyweight · Advanced
- Feet-elevated push-upBox or step · Intermediate
- High-to-low cable flyCable · Basic
- Incline barbell pressBarbell · Intermediate
- Incline dumbbell flyDumbbells · Basic
- Incline dumbbell pressDumbbells · Intermediate
- Incline push-upBodyweight · Basic
- Kettlebell floor pressKettlebell · Basic
- Low-to-high cable flyCable · Basic
- Machine chest pressMachine · Basic
- Parallel-bar dipsParallel bars · Advanced
- Pec deck / chest flyMachine · Basic
- Push-ups (bodyweight)Bodyweight · Basic
- Ring dipsTRX or rings · Advanced
- Smith machine bench pressMachine · Basic
- TRX push-upTRX or rings · Intermediate
- Weighted vest push-upWeight vest · Intermediate
Back · 43 exercises
- 45° back extensionMachine · Basic
- Archer pull-upPull-up bar · Advanced
- Band lat pulldownResistance band · Basic
- Band seated rowResistance band · Basic
- Band straight-arm pulldownResistance band · Intermediate
- Band-assisted pull-upPull-up bar · Basic
- Barbell rowBarbell · Intermediate
- Chest-supported machine rowMachine · Basic
- Chin-upPull-up bar · Intermediate
- Close-grip pulldownCable · Basic
- DeadliftBarbell · Advanced
- Dumbbell pull-overDumbbells · Intermediate
- Feet-elevated inverted rowBodyweight · Intermediate
- Good mornings with a light barBarbell · Intermediate
- Inverted row on a low barBodyweight · Intermediate
- Kettlebell gorilla rowKettlebell · Intermediate
- Kettlebell renegade rowKettlebell · Advanced
- Kettlebell rowKettlebell · Basic
- Kneeling lat stretchBodyweight · Basic
- Lat pulldownCable · Basic
- Meadows row (landmine)Barbell · Intermediate
- Muscle-upPull-up bar · Advanced
- Negative pull-upPull-up bar · Basic
- Neutral-grip lat pulldownCable · Basic
- One-arm dumbbell rowDumbbells · Basic
- Pendlay rowBarbell · Intermediate
- Pull-upsPull-up bar · Advanced
- Quadruped thoracic rotationBodyweight · Basic
- Rack pullBarbell · Intermediate
- Renegade rowDumbbells · Intermediate
- Rowing machineMachine · Basic
- Scapular pull-upPull-up bar · Basic
- Seated cable rowCable · Basic
- Single-arm cable rowCable · Basic
- Single-arm TRX rowTRX or rings · Advanced
- Ski ergMachine · Basic
- Straight-arm cable pulldownCable · Basic
- SupermanBodyweight · Basic
- Superman rowBodyweight · Basic
- T-bar rowBarbell · Intermediate
- TRX rowTRX or rings · Basic
- Two-dumbbell rowDumbbells · Basic
- Wide-grip lat pulldownCable · Basic
Traps · 7 exercises
Shoulders · 28 exercises
- Arnold dumbbell pressDumbbells · Intermediate
- Band front raiseResistance band · Basic
- Band lateral raiseResistance band · Basic
- Band shoulder dislocatesResistance band · Basic
- Band shoulder pressResistance band · Basic
- Band upright rowResistance band · Basic
- Barbell overhead pressBarbell · Intermediate
- Battle ropesBattle ropes · Intermediate
- Cable lateral raisesCable · Basic
- Dumbbell lateral raisesDumbbells · Basic
- Dumbbell shoulder pressDumbbells · Intermediate
- Dumbbell upright rowDumbbells · Basic
- Feet-elevated pike push-upBodyweight · Advanced
- Front raisesDumbbells · Basic
- Kettlebell haloKettlebell · Basic
- Kettlebell shoulder pressKettlebell · Intermediate
- Kettlebell snatchKettlebell · Advanced
- Landmine pressBarbell · Intermediate
- Leaning lateral raiseDumbbells · Basic
- Machine lateral raiseMachine · Basic
- Machine shoulder pressMachine · Basic
- Pike push-upBodyweight · Intermediate
- Plate front raiseBarbell · Basic
- Push pressBarbell · Intermediate
- Push-up plusBodyweight · Basic
- Wall handstand push-upBodyweight · Advanced
- Wall slidesBodyweight · Basic
- Z pressBarbell · Advanced
Rear delts · 13 exercises
- Band external rotationResistance band · Basic
- Band face pullResistance band · Basic
- Band pull-apartResistance band · Basic
- Band reverse flyResistance band · Basic
- Cable external rotationCable · Basic
- Cable face pullCable · Basic
- Cuban pressDumbbells · Intermediate
- High-elbow rowDumbbells · Basic
- Prone dumbbell reverse flyDumbbells · Basic
- Rear-delt flyDumbbells · Basic
- Reverse pec deckMachine · Basic
- Side-lying dumbbell external rotationDumbbells · Basic
- TRX face pullTRX or rings · Basic
Biceps · 16 exercises
- 21s curlDumbbells · Intermediate
- Band biceps curlResistance band · Basic
- Band hammer curlResistance band · Basic
- Barbell curlBarbell · Basic
- Bayesian cable curlCable · Basic
- Cable rope hammer curlCable · Basic
- Concentration curlDumbbells · Basic
- Dumbbell hammer curlDumbbells · Basic
- EZ-bar curlBarbell · Basic
- Incline bench dumbbell curlDumbbells · Intermediate
- Kettlebell biceps curlKettlebell · Basic
- Low pulley curlCable · Basic
- Preacher curlMachine · Basic
- Spider curlDumbbells · Intermediate
- TRX biceps curlTRX or rings · Basic
- Zottman curlDumbbells · Basic
Triceps · 14 exercises
- Band triceps pushdownResistance band · Basic
- Bench dipsBodyweight · Intermediate
- Chair dipsBodyweight · Advanced
- Close-grip bench pressBarbell · Intermediate
- Diamond / close push-upsBodyweight · Intermediate
- Dumbbell skullcrusherDumbbells · Basic
- JM pressBarbell · Intermediate
- Overhead cable triceps extensionCable · Intermediate
- Overhead dumbbell triceps extensionDumbbells · Basic
- Reverse-grip cable triceps pushdownCable · Basic
- Rope triceps pushdownCable · Basic
- SkullcrusherBarbell · Intermediate
- Triceps kickbackDumbbells · Basic
- TRX triceps extensionTRX or rings · Intermediate
Forearms · 6 exercises
Quads · 51 exercises
- Assault bike (air bike)Machine · Intermediate
- Band squatResistance band · Basic
- Barbell back squat in the rackBarbell · Intermediate
- Barbell Bulgarian split squatBarbell · Advanced
- Box jumpBox or step · Intermediate
- Box step-overBox or step · Basic
- Bulgarian split squatBox or step · Intermediate
- Burpee (no push-up)Bodyweight · Basic
- Cossack squatBodyweight · Intermediate
- Couch stretchBodyweight · Basic
- Dumbbell Bulgarian split squatDumbbells · Intermediate
- Dumbbell step-upDumbbells · Basic
- Eccentric box step-downBox or step · Basic
- EllipticalMachine · Basic
- Front squatBarbell · Intermediate
- Front-foot-elevated split squatBodyweight · Intermediate
- Goblet squatDumbbells · Basic
- Hack squat (machine)Machine · Intermediate
- High kneesBodyweight · Basic
- High step-upBox or step · Basic
- Home cardio machineCardio machine · Basic
- Horizontal leg pressMachine · Basic
- Jump squatBodyweight · Intermediate
- Kettlebell front squatKettlebell · Basic
- Kettlebell lungeKettlebell · Basic
- Kettlebell thrusterKettlebell · Intermediate
- Lateral lungeBodyweight · Basic
- Lateral step-upBox or step · Basic
- Leg extension (machine)Machine · Basic
- Leg pressMachine · Basic
- LungeBodyweight · Intermediate
- Pistol squatBodyweight · Advanced
- Single-leg box jumpBox or step · Advanced
- Single-leg hop and stickBodyweight · Intermediate
- Sissy squatBodyweight · Intermediate
- Sled pushSled · Intermediate
- Smith machine squatMachine · Basic
- Spanish squatResistance band · Intermediate
- Split squatBodyweight · Basic
- Stationary bikeMachine · Basic
- Step-upBodyweight · Basic
- Supported deep squat holdBodyweight · Basic
- Trap bar deadliftBarbell · Intermediate
- Treadmill intervalsMachine · Intermediate
- Walking lungeBodyweight · Intermediate
- Walking lunges with dumbbellsDumbbells · Basic
- Wall ballMedicine ball · Intermediate
- Wall sitBodyweight · Basic
- Weighted vest lungeWeight vest · Intermediate
- Weighted vest squatWeight vest · Basic
- Zercher squatBarbell · Advanced
Hamstrings · 15 exercises
- Band good morningResistance band · Basic
- Band Romanian deadliftResistance band · Basic
- Barbell Romanian deadliftBarbell · Intermediate
- Dumbbell good morningDumbbells · Basic
- Dumbbell Romanian deadliftDumbbells · Basic
- Glute-ham raiseMachine · Advanced
- Kettlebell good morningKettlebell · Intermediate
- Kettlebell Romanian deadliftKettlebell · Basic
- Leg curl (machine)Machine · Basic
- Lying hamstring stretchBodyweight · Basic
- Nordic curlBodyweight · Advanced
- Seated leg curlMachine · Basic
- Single-leg Romanian deadliftBodyweight · Advanced
- Towel hamstring curlBodyweight · Intermediate
- TRX hamstring curlTRX or rings · Intermediate
Glutes · 33 exercises
- 90/90 hip switchBodyweight · Basic
- Band glute kickbackResistance band · Basic
- Band hip abductionResistance band · Basic
- Band lateral walkResistance band · Basic
- Barbell hang cleanBarbell · Advanced
- Barbell hip thrustBarbell · Intermediate
- Barbell power cleanBarbell · Advanced
- Cable glute kickbackCable · Basic
- Cable pull-throughCable · Basic
- Copenhagen plankBodyweight · Advanced
- Curtsy lungeBodyweight · Intermediate
- Dumbbell hip thrustDumbbells · Basic
- Figure-four glute stretchBodyweight · Basic
- Glute bridgeBodyweight · Basic
- Glute kickbackBodyweight · Basic
- Hip abduction machineMachine · Basic
- Hip adduction machineMachine · Basic
- Hip controlled articular rotations (CARs)Bodyweight · Basic
- Kettlebell cleanKettlebell · Advanced
- Kettlebell swingKettlebell · Intermediate
- Machine hip thrustMachine · Basic
- Marching glute bridgeBodyweight · Basic
- Reverse hyperextensionBodyweight · Basic
- Reverse lungeBodyweight · Basic
- Short-lever Copenhagen plankBodyweight · Basic
- Side-lying hip abductionBodyweight · Basic
- Single-arm kettlebell swingKettlebell · Intermediate
- Single-leg glute bridgeBodyweight · Intermediate
- Skater jumpsBodyweight · Intermediate
- Stair climberMachine · Basic
- Sumo deadliftBarbell · Intermediate
- Sumo squatBodyweight · Basic
- World's greatest stretchBodyweight · Basic
Calves · 15 exercises
- Alternate-foot skipJump rope · Basic
- Calf press on leg pressMachine · Basic
- Donkey calf raiseMachine · Intermediate
- Double underJump rope · Advanced
- Dumbbell calf raiseDumbbells · Basic
- High-knee skipJump rope · Intermediate
- Jump rope (basic bounce)Jump rope · Basic
- Jumping jacksBodyweight · Basic
- Knee-to-wall ankle mobilityBodyweight · Basic
- Pogo hopsBodyweight · Basic
- Seated calf raiseMachine · Basic
- Seated dumbbell calf raiseDumbbells · Basic
- Single-leg calf raiseBodyweight · Basic
- Standing calf raiseBodyweight · Basic
- Tibialis raiseBodyweight · Basic
Core · 41 exercises
- Ab wheel rolloutBodyweight · Advanced
- Band Pallof pressResistance band · Intermediate
- Bear crawlBodyweight · Intermediate
- Bicycle crunchBodyweight · Basic
- Bird-dogBodyweight · Basic
- Cable Pallof pressCable · Intermediate
- Cable rope crunchCable · Basic
- Cable woodchopCable · Intermediate
- Cat-cowBodyweight · Basic
- Cross-body mountain climberBodyweight · Intermediate
- CrunchBodyweight · Basic
- Dead bugBodyweight · Basic
- Dragon flagBodyweight · Advanced
- Dumbbell side bendDumbbells · Basic
- Flutter kicksBodyweight · Basic
- Front plankBodyweight · Basic
- Hanging knee raisePull-up bar · Intermediate
- Hanging leg raisesPull-up bar · Advanced
- Hanging windshield wipersPull-up bar · Advanced
- Hollow holdBodyweight · Intermediate
- Kettlebell Turkish get-upKettlebell · Advanced
- Kneeling ab wheel rolloutAb wheel · Intermediate
- L-sitBodyweight · Advanced
- L-sit on parallel barsParallel bars · Advanced
- Lying leg raiseBodyweight · Intermediate
- Machine crunchMachine · Basic
- Medicine ball rotational throwMedicine ball · Intermediate
- Mountain climberBodyweight · Intermediate
- Plank shoulder tapsBodyweight · Intermediate
- Plank with rotationBodyweight · Intermediate
- Reverse crunchBodyweight · Basic
- Russian twistBodyweight · Intermediate
- Side plankBodyweight · Basic
- Sit-upBodyweight · Basic
- Standing ab wheel rolloutAb wheel · Advanced
- Suitcase carryDumbbells · Basic
- Toes to barPull-up bar · Advanced
- TRX plankTRX or rings · Intermediate
- Tuck-upsBodyweight · Basic
- V-upsBodyweight · Intermediate
- Weighted vest plankWeight vest · Intermediate