Exercise Database
Browse exercises by muscle group, equipment, or difficulty. Each includes step-by-step instructions and form tips.
85 exercises
Rucking
Walk with a weighted backpack for a low-impact cardio workout that builds strength and endurance.
Russian Twist
Rotational core exercise that targets the obliques and deep core stabilisers. Builds rotational power and endurance essential for sports involving twisting...
Seated Calf Raise
Seated calf raises target the soleus — the deeper, flatter muscle beneath the gastrocnemius. The bent knee position takes the gastrocnemius out of the...
Skull Crushers
Lying tricep extension — one of the most effective exercises for building overall tricep mass. Targets all three heads with particular emphasis on the long...
Squat
The king of all exercises — a foundational compound movement that builds total lower body strength, muscle mass, and athleticism. Primarily targets quads...
Step-Ups
Step onto a box or bench holding dumbbells — a simple, functional, and effective unilateral exercise that targets quads and glutes. Excellent for building...
T-Bar Row
Heavy rowing movement using a landmine or T-bar machine that builds serious back thickness. Targets the lats, upper back, and rhomboids with a natural arc...
Tricep Dips
A powerful bodyweight exercise for building tricep and chest strength using parallel bars.
Tricep Pushdown
The most common and effective tricep isolation exercise, targeting all three heads. The cable provides constant tension that free weights cannot match for...
Upright Row
Compound movement targeting the lateral deltoids and upper traps simultaneously. Use a wider grip to reduce shoulder impingement risk and shift emphasis to...
Walking
The most underrated exercise. Low-impact cardio that improves health, aids recovery, and burns calories.
Walking Lunge
Dynamic lunging movement that builds single-leg strength, stability, coordination, and functional fitness. Targets quads and glutes while also challenging...
Weighted Pull-Ups / Lat Pulldown
The best exercise for building a wide, V-tapered back. Pull-ups are king for lat development; lat pulldown is the machine alternative for those building up...
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