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Filter and search exercises. Each page shows primary, secondary, and stabilizing muscles — exercises are never reduced to a single muscle.
49 exercises
Lying face-down over a back extension bench with hips supported, lowering the torso forward and then raising it back to a straight line.
Primary: Erector spinae
Rotating the forearm outward against a band while the elbow stays tucked to the side.
Primary: Infraspinatus, Teres minor
Seated with a resistance band looped around the foot, turning the sole of the foot outward against the band's pull.
Primary: Fibularis longus (peroneus longus)
With a band anchored behind the knee, straightening the last few degrees of the knee against the band's pull.
Primary: Quadriceps femoris
With a barbell across the upper back, bending the hips and knees to lower the body and then standing back up.
Primary: Quadriceps femoris
Lying on a bench, lowering a barbell to the chest and pressing it back up.
Primary: Pectoralis major
Standing and holding a barbell with palms facing up, bending the elbows to curl the bar toward the shoulders, then lowering with control.
Primary: Biceps brachii
With upper back braced against a bench and a barbell across the hips, driving the hips upward until the body forms a straight line, then lowering with control.
Primary: Gluteus maximus
Hinging at the hips with a flat back and pulling a barbell to the lower ribs/upper belly.
Primary: Latissimus dorsi
On hands and knees, extending one arm and the opposite leg while keeping the spine still and level.
Primary: Multifidus
From hands and knees, extend one arm and the opposite leg behind you while keeping your spine in neutral — a core stability exercise.
Primary: External oblique
Alternately arch and round your back while on hands and knees, gently mobilizing the entire spine through its full range of flexion and extension.
Primary: Erector spinae, Rectus abdominis
Gently glide your chin straight back, then perform a small, slow nodding motion — an active postural retraining exercise.
Primary: Sternocleidomastoid
Lying on your back with arms and knees up, slowly lowering opposite arm and leg toward the floor while keeping the low back flat.
Primary: Transversus abdominis
A push-up performed with the hands close together beneath the chest, thumbs and index fingers forming a diamond shape.
Primary: Triceps brachii
Lying on a bench, opening the arms out to the sides with a slight elbow bend, then bringing the dumbbells back together over the chest.
Primary: Pectoralis major
Lifting light dumbbells out to the sides up to about shoulder height.
Primary: Deltoid
Pressing weights from shoulder height straight up overhead until the arms are extended.
Primary: Deltoid
With the forearm supported and palm down, slowly lowering a light weight held in the hand by controlling the wrist as it bends downward.
Primary: Wrist extensors (extensor carpi radialis longus/brevis, extensor carpi ulnaris)
With the forearm supported and palm up, slowly lowering a light weight held in the hand by controlling the wrist as it straightens.
Primary: Wrist flexors (flexor carpi radialis, flexor carpi ulnaris, palmaris longus)
Pulling a rope from a high cable toward your face, spreading it apart at the end.
Primary: Trapezius, Rhomboids (major & minor)
Walking a set distance while holding a heavy weight in each hand at your sides.
Primary: Finger flexors (flexor digitorum superficialis and profundus)
Slowly turn your head side to side through a full, comfortable range of motion — a mobility drill for maintaining rotational freedom.
Primary: Sternocleidomastoid
Lying on the back with knees bent and feet flat, driving the hips upward into a straight line, then lowering under control.
Primary: Gluteus maximus
Holding dumbbells with palms facing each other (neutral grip), curling them up toward the shoulders and lowering with control.
Primary: Brachialis
Holding a dumbbell with the elbow bent at roughly a right angle and staying completely still for a set time.
Primary: Biceps brachii
Press your forehead gently into your hand while keeping your head completely still, activating the deep neck flexors without any movement or compression.
Primary: Sternocleidomastoid, Scalene muscles (anterior, middle, posterior)
Seated at a cable machine, pulling a bar from overhead down to the upper chest.
Primary: Latissimus dorsi
Standing on a low step or box, slowly lowering the non-standing foot to lightly tap the floor to the side, then returning to standing.
Primary: Quadriceps femoris
Lying face-down (or seated) at a machine, bending the knees against resistance to curl a padded lever toward the buttocks.
Primary: Hamstrings
Seated at a machine, straightening the knees against resistance to lift a padded lever.
Primary: Quadriceps femoris
Stand or sit with the natural curves of your spine (not flattened, not exaggerated), feeling the alignment from your head through your hips.
Primary: Rectus abdominis
Standing sideways to a cable or band, pressing a handle straight out from the chest and resisting being pulled/rotated toward the anchor.
Primary: External oblique, Internal oblique
Holding a straight-line body position supported on the forearms and toes, bracing the trunk still.
Primary: Rectus abdominis, Transversus abdominis
Lowering and pushing your body up from the floor using your arms and chest.
Primary: Deltoid, Pectoralis major
A push-up with an extra push at the top that rounds the upper back slightly, spreading the shoulder blades apart.
Primary: Serratus anterior
Hinging at the hips with a flat back to lower a barbell along the legs, then standing back up by driving the hips forward.
Primary: Erector spinae
Seated with knees bent at roughly 90°, rising onto the balls of the feet against resistance placed across the thighs.
Primary: Soleus
Seated, crossing one ankle over the opposite knee and gently hinging forward to mobilize the outer hip and deep rotators.
Primary: Piriformis
Standing or seated, gently drawing the ball of the foot toward the heel without curling the toes, to 'dome' the arch upward.
Primary: Intrinsic foot muscles
Lying on one side, lifting the top leg straight up toward the ceiling and lowering it with control.
Primary: Gluteus medius
Standing on one foot and holding a steady position for a set amount of time.
Primary: Intrinsic foot muscles
With a light resistance band around the ankles or thighs, stepping sideways against the band's tension.
Primary: Tensor fasciae latae
Standing with knees straight, rising up onto the balls of the feet, then lowering with control.
Primary: Gastrocnemius
Standing tall and alternately lifting each knee toward the chest in a controlled marching motion.
Primary: Iliopsoas
Standing with weight on the heels, lifting the toes and front of the foot up toward the shin, then lowering with control.
Primary: Tibialis anterior
Standing at a high cable with a bar or rope attachment, pushing the handle down by straightening the elbows, then returning with control.
Primary: Triceps brachii
Stepping forward into a lunge position, lowering the back knee toward the floor, then stepping through to repeat on the other leg.
Primary: Quadriceps femoris
Leaning against a wall with the knees bent to roughly a right angle and holding the position, as if sitting in an invisible chair.
Primary: Quadriceps femoris