269 movements
Form cues and muscle targets for the lifts you’ll actually program.
269 shown
Back Squat
Quads · Glutes · Core
Front Squat
Quads · Core · Glutes
Pause Squat
Box Squat
Glutes · Hamstrings · Quads
Goblet Squat
Bulgarian Split Squat
Quads · Glutes
Walking Lunge
Reverse Lunge
Glutes · Quads
Leg Press
Hack Squat
Leg Extension
Quads
Sissy Squat
Conventional Deadlift
Hamstrings · Glutes · Back · Traps
Sumo Deadlift
Glutes · Adductors · Quads · Back
Romanian Deadlift
Hamstrings · Glutes · Back
Stiff-Leg Deadlift
Hamstrings · Glutes
Trap Bar Deadlift
Quads · Glutes · Back
Deficit Deadlift
Hamstrings · Back · Glutes
Rack Pull
Back · Traps · Glutes
Good Morning
Barbell Hip Thrust
Glutes · Hamstrings
Glute Bridge
Glutes
Lying Leg Curl
Hamstrings
Seated Leg Curl
Nordic Hamstring Curl
Back Extension
Cable Pull-Through
Kettlebell Swing
Glutes · Hamstrings · Core
Standing Calf Raise
Calves
Seated Calf Raise
Tibialis Raise
Barbell Bench Press
Chest · Triceps · Shoulders
Close-Grip Bench Press
Triceps · Chest
Incline Barbell Bench
Chest · Shoulders · Triceps
Pause Bench Press
Dumbbell Bench Press
Incline Dumbbell Press
Chest · Shoulders
Decline Bench Press
Chest · Triceps
Floor Press
Push-Up
Chest · Triceps · Core
Deficit Push-Up
Diamond Push-Up
Dumbbell Fly
Chest
Cable Fly
Pec Deck
Chest Dips
Machine Chest Press
Overhead Press
Shoulders · Triceps · Core
Push Press
Shoulders · Triceps · Quads
Seated Dumbbell Press
Shoulders · Triceps
Arnold Press
Shoulders
Landmine Press
Shoulders · Chest · Core
Z-Press
Shoulders · Core
Lateral Raise
Cable Lateral Raise
Front Raise
Rear Delt Fly
Shoulders · Back
Face Pull
Shoulders · Back · Traps
Upright Row
Shoulders · Traps
Barbell Shrug
Traps
Dumbbell Shrug
Farmer Carry
Traps · Forearms · Core · Full body
Suitcase Carry
Core · Traps · Forearms
Barbell Row
Back · Biceps · Traps
Pendlay Row
Back · Biceps
Yates Row
Single-Arm Dumbbell Row
Chest-Supported Row
Seated Cable Row
T-Bar Row
Meadows Row
Lat Pulldown
Neutral-Grip Pulldown
Straight-Arm Pulldown
Back
Pull-Up
Chin-Up
Weighted Pull-Up
Neutral-Grip Pull-Up
Inverted Row
Machine Row
Barbell Curl
Biceps
EZ-Bar Curl
Dumbbell Curl
Hammer Curl
Biceps · Forearms
Incline Dumbbell Curl
Preacher Curl
Cable Curl
Concentration Curl
Reverse Curl
Forearms · Biceps
Wrist Curl
Forearms
Farmer Hold
Forearms · Traps
Skull Crusher
Triceps
Overhead Tricep Extension
Tricep Pushdown
Overhead Cable Extension
Bench Dip
JM Press
Tricep Kickback
Plank
Core
Side Plank
Ab Wheel Rollout
Hanging Knee Raise
Hanging Leg Raise
Toes-to-Bar
Core · Back
Sit-Up
Crunch
Cable Crunch
Pallof Press
Dead Bug
Bird Dog
Hollow Hold
Russian Twist
Cable Woodchop
Power Clean
Full body · Traps · Glutes
Squat Clean
Full body · Quads · Traps
Hang Power Clean
Full body · Traps
Power Snatch
Full body · Shoulders
Squat Snatch
Full body · Shoulders · Quads
Hang Power Snatch
Clean and Jerk
Full body
Push Jerk
Shoulders · Quads
Split Jerk
Muscle Clean
Traps · Shoulders · Full body
Overhead Squat
Quads · Shoulders · Core
Thruster
Quads · Shoulders · Full body
Cluster
Full body · Quads · Shoulders
Man Maker
Burpee
Full body · Cardio
Burpee Box Jump
Box Jump
Box Step-Up
Double-Under
Calves · Cardio
Single-Under
Row (Erg)
Back · Cardio · Full body
SkiErg
Back · Core · Cardio
Assault Bike
Cardio · Full body
BikeErg
Cardio · Quads
Run
Cardio
Swim
Jump Rope
Elliptical
Wall Sit
Quads · Core
Shuttle Run
Wall Ball
Medicine Ball Slam
Full body · Core
Devil's Press
Dumbbell Snatch
Kettlebell Snatch
Kettlebell Clean
Kettlebell Goblet Clean
Turkish Get-Up
Full body · Shoulders · Core
Kettlebell Windmill
Core · Shoulders
Renegade Row
Back · Core
Mountain Climber
Core · Cardio
Jumping Jack
High Knees
Jump Squat
Jumping Lunge
Battle Ropes
Shoulders · Core · Cardio
Sled Push
Quads · Glutes · Cardio
Sled Pull
Back · Hamstrings · Cardio
Prowler Push
Heavy Farmer Carry
Full body · Traps · Forearms
Yoke Carry
Full body · Core · Quads
Sandbag Over Shoulder
Sandbag Clean
Rope Climb
Back · Biceps · Forearms
Pegboard Climb
Handstand Push-Up
Pike Push-Up
Ring Dip
Ring Row
Muscle-Up
Back · Chest · Triceps
Kipping Pull-Up
Back · Cardio
Chest-to-Bar Pull-Up
Pistol Squat
Shrimp Squat
Reverse Pec Deck
Smith Squat
Smith Bench Press
Assisted Pull-Up
Assisted Dip
Adductor Machine
Adductors
Abductor Machine
Cable Glute Kickback
Cable Kickback
Spider Curl
Bayesian Cable Curl
Incline Lateral Raise
Lu Raise
Y-Raise
Prone Y-T-W
Band Pull-Apart
Band Face Pull
Band Good Morning
Band Row
Band Chest Press
Band Squat
Push-Up Plus
Shoulders · Chest
Scapular Pull-Up
Back · Traps
Dead Hang
Forearms · Back
Couch Stretch
World's Greatest Stretch
90/90 Hip Switch
Glutes · Adductors
Cat-Cow
Thoracic Opener
Back · Shoulders
Hip Airplane
Cossack Squat
Adductors · Quads · Glutes
Jefferson Curl
Back · Hamstrings
Sots Press
Shoulders · Core · Quads
Dumbbell RDL
Standing Dumbbell Press
Dumbbell Thruster
Quads · Shoulders
Dumbbell Reverse Lunge
Dumbbell Step-Up
Dumbbell Pullover
Back · Chest
Dumbbell Floor Press
Single-Leg RDL
Goblet Lunge
Kettlebell Front Squat
Double Kettlebell Press
Kettlebell Row
Hollow Rock
V-Up
Bicycle Crunch
Flutter Kick
Superman Hold
Back · Glutes
Glute-Ham Raise
Belt Squat
Safety Bar Squat
Quads · Back · Glutes
Zercher Squat
Quads · Core · Back
Anderson Squat
Pin Bench Press
Spoto Press
Larsen Press
Seated Arnold Complex
Log Press
Axle Deadlift
Back · Forearms · Glutes
Circus Dumbbell Press
Sumo RDL
Hamstrings · Glutes · Adductors
Snatch-Grip RDL
Hamstrings · Back
Snatch-Grip Deadlift
Back · Hamstrings · Traps
Clean Pull
Snatch Pull
Muscle Snatch
Behind-the-Neck Press
Bradford Press
Cuban Press
Cable External Rotation
Cable Internal Rotation
Wrist Extension
Plate Pinch
Towel Pull-Up
Back · Forearms · Biceps
Commando Pull-Up
Typewriter Pull-Up
Archer Push-Up
Pseudo Planche Push-Up
Chest · Shoulders · Core
Planche Lean
L-Sit
Core · Triceps
Hanging L-Sit
Core · Forearms
Dragon Flag
Windshield Wiper
Copenhagen Plank
Adductors · Core
Slider Hamstring Curl
Slider Body Saw
Bear Crawl
Crab Walk
Shoulders · Core · Glutes
Inchworm
Full body · Hamstrings