Exercise library

109 exercises, each with steps, the muscles it trains and cited evidence.

Shoulder & scapula

• Cross-body stretch
• Doorway pectoral stretch
• Dumbbell front raise
• Full can (scaption with external rotation)
• Lateral raise
• Prone arm raise overhead ("Y")
• Prone horizontal abduction with external rotation ("T")
• Prone shoulder extension
• Push-up plus
• Resisted internal rotation (band)
• Scapular pull-up
• Serratus punch (supine)
• Shoulder pendulum (Codman)
• Shoulder shrug
• Side-lying external rotation
• Sleeper stretch
• Standing band back fly
• Standing external rotation with band (0° abduction)
• Supported dead hang
• Tall-kneeling overhead press
• Wall angel
• Wall push-up
• Wall slide

Arm & elbow

• Band triceps pressdown
• Biceps curl (supinated)
• Hammer curl (neutral-grip elbow flexion)
• Lying triceps extension
• Overhead triceps extension
• Reverse dumbbell curl
• Triceps kickback

Forearm & wrist

• Eccentric wrist extension ("Tyler twist")
• Forearm pronation-supination with a hammer
• Radial and ulnar deviation with a hammer
• Wrist extension with a dumbbell
• Wrist flexion with a dumbbell

Thorax & breathing

• Dumbbell bench press

Abdomen

• Bear hover
• Bent-knee hip raise (reverse curl)
• Front plank (elbow-toe)
• McGill curl-up
• Side bridge (side plank)
• Standing side bend with a dumbbell
• Supine leg slides / dead bug

Back & spine

• Bird dog (quadruped opposite arm and leg lift)
• Cat–cow with breath and pelvic tilt
• Child’s pose
• Chin-up
• Farmer’s carry
• Half-kneeling chop and lift
• Inverted body row
• Kettlebell suitcase carry
• Kneeling Pallof press
• Lat pull-down
• Lower trunk rotation
• Prone row
• Prone trunk extension
• Seated row with a band
• Side-lying thoracic rotation (open book)
• Thoracic extension over a foam roller
• Thread the needle

Hip & gluteal

• Barbell hip thrust
• Bridge (supine hip extension)
• Clamshell
• Front plank with hip extension
• Half-kneeling hip-flexor stretch with pelvic tilt
• Kettlebell deadlift
• Lateral band walk (resisted side-stepping)
• Piriformis stretch (flexion-adduction-external rotation)
• Quadruped hip extension
• Resisted hip flexion (standing march)
• Seated hip outward rotation
• Side plank with hip abduction
• Side-lying hip abduction
• Single knee-to-chest stretch
• Single-leg bridge
• Single-leg deadlift
• Stability-ball bridge
• Supported standing hip extension
• Two-hand kettlebell swing

Thigh & knee

• 45° hip extension
• Adductor squeeze (isometric)
• Barbell Romanian deadlift
• Box squat to a chair
• Copenhagen adduction
• Forward lunge
• Kettlebell goblet squat
• Nordic hamstring curl
• Reverse lunge with dumbbells
• Seated knee extension (open chain)
• Side-lying inner thigh lift
• Single-leg squat
• Squat
• Stability-ball hamstring curl
• Standing cable hip adduction
• Step-up (forward and lateral)
• Straight leg raise
• Supine hamstring strap stretch
• Terminal knee extension (band)
• Wall squat / wall sit

Leg & ankle

• Bent-knee (seated) calf raise
• Eccentric heel drop (Alfredson)
• Heel walk
• Resisted dorsiflexion (band)
• Resisted eversion (band)
• Resisted foot adduction (tibialis posterior)
• Single-leg balance progression
• Standing ankle circles
• Standing calf raise (knee straight)
• Wall calf stretch