EXERCISE LIBRARY

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Explore exercises by muscle, equipment, goal, difficulty, or movement pattern.

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Muscle1

MuscleChestBackShouldersBicepsTricepsForearmsTrapsQuadricepsHamstringsGlutesCalvesLower BackCore / Abs

Equipment

EquipmentBodyweightBarbellDumbbellKettlebellCableMachineResistance BandBench

Difficulty

DifficultyBeginnerIntermediateAdvancedExpert

Movement pattern

Movement patternPushPullSquatHingeLunge / StepRotationCarryConditioning

Goal

GoalStrengthMuscle GrowthFat LossEnduranceMobilityGeneral Fitness

Training Type

Training TypeFull BodyCalisthenicsPlyometricsHIITCardioMobilityStretchingCorrective / StabilityWarm-Up

91 exercises

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QuadricepsIntermediate
Squat with Chains
- Quadriceps
- Glutes
Barbell · ChainsSets × reps: 4–6 × 2–5

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QuadricepsIntermediate

Squat with Plate Movers

Quadriceps
Glutes

Barbell · Weight PlateSets × reps: 3 × 8–12

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QuadricepsBeginner

Step-Up with Knee Raise

Glutes
Quadriceps

Bodyweight · Plyo BoxSets × reps: 3 × 8–12 per leg

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QuadricepsIntermediate

Suspension Trainer Split Squat

Quadriceps
Glutes

Suspension TrainerSets × reps: 3 × 8–12 per leg

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QuadricepsIntermediate

Tire Flip

Quadriceps
Glutes
Hamstrings

Strongman ImplementSets × reps: 3–5 × 3–6 flips

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QuadricepsIntermediate

Walking Lunge

Quadriceps
Glutes

DumbbellSets × reps: 3 × 10–12 per leg

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QuadricepsBeginner

Wall Sit

Quadriceps

WallSets × reps: 2–4 × 30–60 sec

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QuadricepsAdvanced

Weighted Sissy Squat

Quadriceps

Weight PlateSets × reps: 3 × 8–12

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QuadricepsIntermediate

Wide-Stance Barbell Squat

Quadriceps
Glutes
Adductors

BarbellSets × reps: 3–5 × 5–8

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QuadricepsIntermediate

Yoke Walk

Quadriceps
Glutes
Lower Back

Strongman ImplementSets × reps: 3–5 × 15–30 m

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QuadricepsAdvanced

Zercher Squat

Quadriceps
Glutes

BarbellSets × reps: 3–4 × 5–8

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QuadricepsBeginner

Jump Squat

Quadriceps
Glutes

BodyweightSets × reps: 3–4 × 6–12

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QuadricepsIntermediate

Jumping Lunge

Quadriceps
Glutes

BodyweightSets × reps: 3–4 × 6–10 per side

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QuadricepsAdvanced

Kneeling Jump Squat

Glutes
Quadriceps

BodyweightSets × reps: 3–5 × 3–5

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QuadricepsBeginner

Backward Sled Drag

Quadriceps

SledSets × reps: 3–6 × 20–40 m

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QuadricepsBeginner

Cable Deadlift

Glutes
Quadriceps
Hamstrings

CableSets × reps: 3 × 10–15

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QuadricepsBeginner

Machine Deadlift

Glutes
Quadriceps
Hamstrings

MachineSets × reps: 3–4 × 8–12

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QuadricepsAdvanced

Overhead Squat

Quadriceps
Glutes
Front Delts

BarbellSets × reps: 3–5 × 3–5

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QuadricepsBeginner

Trap Bar Deadlift

Glutes
Hamstrings
Quadriceps

Trap Bar · Weight PlateSets × reps: 3–5 × 4–8