Exercise library

Exercise nameEquipmentBody partTarget muscleSecondary muscleMinimum hypertrophy gradeMaximum hypertrophy grade

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195 exercises found

Glutes & Legs

Good7 / 10

45-degree hip extension (glute focus)

Equipment: Body weight & Free weights
Target muscle: Gluteus maximus & Hamstrings

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Abdominals

Low3 / 10

45° side bend

Equipment: Body weight
Target muscle: Internal obliques & External obliques

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Abdominals & Thighs

Average5 / 10

air bike

Equipment: Body weight
Target muscle: Rectus abdominis, Internal obliques, & External obliques

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Thighs & Glutes

Very low2 / 10

all fours squad stretch

Equipment: Body weight
Target muscle: Quadriceps

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Abdominals

Low4 / 10

alternate heel touchers

Equipment: Body weight
Target muscle: Rectus abdominis & External obliques

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Abdominals, Arms, Shoulders, & Chest

Average6 / 10

archer push up

Equipment: Body weight
Target muscle: Triceps, Anterior deltoid, & Sternal pectoralis (mid chest)

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Abdominals

Average6 / 10

arm slingers hanging bent knee legs

Equipment: Body weight & Barbell
Target muscle: Rectus abdominis, Internal obliques, & External obliques

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Abdominals, Thighs, & Glutes

Low3 / 10

arms apart circular toe touch (male)

Equipment: Body weight
Target muscle: Lower back, Hamstrings, Gluteus maximus, Rectus abdominis, & External obliques

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Cardio

Very low1 / 10

astride jumps (male)

Equipment: Body weight

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Shoulders & Back

Very low2 / 10

back pec stretch

Equipment: Body weight
Target muscle: Latissimus dorsi

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Abdominals & Thighs

Average5 / 10

band alternating v-up

Equipment: Body weight & Resistance band
Target muscle: Rectus abdominis, Internal obliques, & External obliques

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Chest

Average6 / 10

band close-grip push-up

Equipment: Body weight & Resistance band
Target muscle: Sternal pectoralis (mid chest)

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Abdominals

Low4 / 10

band jack knife sit-up

Equipment: Body weight & Resistance band
Target muscle: Rectus abdominis, Internal obliques, & External obliques

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Abdominals, Back, Thighs, & Glutes

Very low2 / 10

basic toe touch (male)

Equipment: Body weight
Target muscle: Lower back, Hamstrings, & Gluteus maximus

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Arms, Shoulders, & Chest

Average5 / 10

bench dip (knees bent)

Equipment: Body weight
Target muscle: Triceps

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Arms

Low4 / 10

bench dip on floor

Equipment: Body weight
Target muscle: Triceps

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Thighs & Glutes

Average5 / 10

bench hip extension

Equipment: Body weight
Target muscle: Hamstrings & Gluteus maximus

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Back

Average6 / 10

bench pull-ups

Equipment: Body weight & Barbell
Target muscle: Latissimus dorsi

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Abdominals

Low4 / 10

bent knee lying twist (male)

Equipment: Body weight
Target muscle: Internal obliques & External obliques

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Arms

Average6 / 10

biceps leg concentration curl

Equipment: Body weight
Target muscle: Biceps

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Arms & Chest

Average6 / 10

body-up

Equipment: Body weight
Target muscle: Triceps & Costal pectoralis (lower chest)

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Glutes & Thighs

Good7.5 / 10

Bodyweight curtsy lunge

Equipment: Body weight
Target muscle: Gluteus medius & Gluteus maximus

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Thighs, Glutes, & Cardio

Average5 / 10

bodyweight drop jump squat

Equipment: Body weight
Target muscle: Quadriceps & Gluteus maximus

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Abdominals

Low4 / 10

bodyweight incline side plank

Equipment: Body weight
Target muscle: Internal obliques & External obliques

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