Exercise library

Exercises from Frog Fitness.

Every exercise in the Frog Fitness library, with technique, target muscles and equipment. The same library powers the app and the training portal.

Biceps

21s Curl

Forearms · Dumbbells

Glutes

45-Degree Hip Extension

Hamstrings · Lower Back · Machine

Hip Flexors

90/90 Hip Stretch

Glutes · Adductors · Bodyweight

Lower Back

90/90 Rest Position

Hip Flexors · Bodyweight

Core

Ab Roll Workout

Barbell

Transverse Abs

Ab Wheel Rollout

Lower Abs · Lats · Bodyweight

Tibialis

Ankle Mobility Drill

Calves · Bodyweight

Chest

Archer Push-Up

Front Delts · Triceps · Transverse Abs · Bodyweight

Front Delts

Arnold Press

Side Delts · Triceps · Dumbbells

Lats

Assisted Pull-Up

Biceps · Machine

Lower Back

Back Extension

Glutes · Hamstrings · Bodyweight

Lower Back

Back Extension Machine

Glutes · Hamstrings · Machine

Quads

Back Squat

Glutes · Hamstrings · Lower Back · Barbell

Quads

Balls Slam On Wall Squat

Medicine Ball

Chest

Band Chest Press

Front Delts · Triceps · Band

Rotator Cuff

Band External Rotation

Band

Rear Delts

Band Pull-Apart

Upper Back · Traps · Band

Lats

Banded Back Row

Bands

Glutes

Banded Bench Kickback

Bands

Biceps

Banded Biceps Curl

Bands

Shoulders

Banded Biceps To Shoulder Raise

Bands

Lats

Banded Curls To High Rows

Bands

Glutes

Banded Glute Kick

Bands

Lats

Banded One Arm Row

Bands

Glutes

Banded Seated Abduction

Bands

Biceps

Barbell Curl

Forearms · Barbell

Front Delts

Barbell Front Raise

Barbell

Quads

Barbell Lunge To Press

Barbell

Biceps

Barbell Preacher Curl

Forearms · Barbell

Lower Back

Barbell Pull From Floor

Upper Back · Traps · Hamstrings · Barbell

Upper Back

Barbell Row

Lats · Biceps · Rear Delts · Barbell

Full Body

Barbell Snatch

Traps · Front Delts · Glutes · Barbell

Quads

Barbell Sumo Squat

Glutes · Adductors · Barbell

Biceps

Battle Rope Alternate Slam In Out

Battle Rope

Side Delts

Battle Ropes

Upper Back · Transverse Abs · Other

Biceps

Bayesian Curl

Forearms · Cable

Full Body

Bear Crawl

Bodyweight

Front Delts

Behind-Back Shoulder Stretch

Bodyweight

Front Delts

Behind-the-Neck Press

Side Delts · Triceps · Barbell

Quads

Belt Squat

Glutes · Machine

Triceps

Bench Dip

Chest · Bodyweight

Chest

Bench Press

Front Delts · Triceps · Barbell

Upper Back

Bent-Over Row

Lats · Biceps · Barbell

Chest

Bicep Flex Pose

Side Delts · Bodyweight

Obliques

Bicycle Crunch

Upper Abs · Bodyweight

Transverse Abs

Bird Dog

Lower Back · Glutes · Bodyweight

Quads

Bosu Ball Dumbbell Deadlift To Lateral Raises

Bosu Ball

Full Body

Bosu Ball Lateral Battle Rope Shuffle

Bosu Ball

Core

Bosu Ball Plank Toe Tap

Bosu Ball

Quads

Box Jump

Glutes · Calves · Bodyweight

Quads

Box Squat

Glutes · Hamstrings · Barbell

Front Delts

Bradford Press

Side Delts · Triceps · Barbell

Quads

Bulgarian Split Squat

Glutes · Hamstrings · Bodyweight

Full Body

Burpee

Chest · Front Delts · Bodyweight

Chest

Cable Crossover

Front Delts · Cable

Upper Abs

Cable Crunch

Cable

Biceps

Cable Curl

Forearms · Cable

Front Delts

Cable Front Raise

Cable

Glutes

Cable Glute Kickback

Hamstrings · Cable

Biceps

Cable Hammer Curl

Forearms · Cable

Abductors

Cable Hip Abduction

Adductors · Cable

Adductors

Cable Hip Adduction

Glutes · Cable

Glutes

Cable Hip Thrust

Hamstrings · Cable

Hip Flexors

Cable Knee Raise

Lower Abs · Cable

Side Delts

Cable Lateral Raise

Cable

Hamstrings

Cable Leg Curl

Calves · Cable

Quads

Cable Leg Extension

Cable

Lower Abs

Cable Leg Raise

Hip Flexors · Cable

Triceps

Cable Overhead Triceps Extension

Cable

Biceps

Cable Preacher Curl

Forearms · Cable

Lats

Cable Pull-Under

Triceps · Cable

Lats

Cable Pullover

Chest · Triceps · Cable

Traps

Cable Shrug

Forearms · Cable

Triceps

Cable Triceps Kickback

Cable

Side Delts

Cable Upright Row

Traps · Cable

Obliques

Cable Woodchop

Upper Abs · Cable

Forearms

Cable Wrist Rotation

Cable

Calves

Calf Raise

Bodyweight

Calves

Calf Raise on Step

Bodyweight

Calves

Calf Stretch

Tibialis · Bodyweight

Lower Back

Cat-Cow

Upper Back · Bodyweight

Biceps

Cheat Curl

Forearms · Barbell

Lower Chest

Chest Dips

Triceps · Front Delts · Bodyweight

Chest

Chest Opener

Front Delts · Bodyweight

Chest

Chest Press In Smith

Barbell

Chest

Chest Press Machine

Front Delts · Triceps · Machine

Upper Back

Chest Supported Row

Lats · Rear Delts · Biceps · Machine

Upper Back

Chest-Supported Dumbbell Row

Lats · Rear Delts · Biceps · Dumbbells

Lats

Child's Pose

Lower Back · Bodyweight

Lats

Chin-Up

Biceps · Bodyweight

Abductors

Clamshell

Adductors · Bodyweight

Full Body

Clean and Press

Front Delts · Traps · Hamstrings · Barbell

Triceps

Close Grip Bench Press

Chest · Front Delts · Barbell

Lats

Close Grip Cable Row

Biceps · Upper Back · Cable

Lats

Close Grip Lat Pulldown

Biceps · Cable

Biceps

Concentration Curl

Forearms · Dumbbells

Adductors

Copenhagen Plank

Obliques · Bodyweight

Adductors

Cossack Squat

Quads · Glutes · Bodyweight

Biceps

Cross-Body Hammer Curl

Forearms · Dumbbells

Rear Delts

Cross-Body Shoulder Stretch

Rotator Cuff · Bodyweight

Side Delts

Crossbody Cable Lateral Raise

Cable

Upper Abs

Crunch

Bodyweight

Side Delts

Cuban Press

Rotator Cuff · Traps · Dumbbells

Glutes

Curtsy Lunge

Quads · Adductors · Dumbbells

Transverse Abs

Dead Bug

Lower Abs · Bodyweight

Forearms

Dead Hang

Lats · Bodyweight

Full Body

Deadlift

Glutes · Hamstrings · Traps · Quads · Barbell

Lower Chest

Decline Bench Press

Triceps · Front Delts · Barbell

Lower Chest

Decline Cable Press

Triceps · Front Delts · Cable

Lower Chest

Decline Dumbbell Press

Triceps · Front Delts · Dumbbells

Lower Chest

Decline Push-Up

Triceps · Front Delts · Bodyweight

Upper Abs

Decline Sit-Up

Hip Flexors · Bodyweight

Quads

Deep Squat Hold

Adductors · Calves · Bodyweight

Triceps

Diamond Push-Up

Chest · Front Delts · Bodyweight

Chest

Dips

Triceps · Front Delts · Bodyweight

Glutes

Donkey Kick

Hamstrings · Bodyweight

Lower Chest

Downward Cable Fly

Front Delts · Cable

Biceps

Drag Curl

Forearms · Barbell

Lower Abs

Dragon Flag

Upper Abs · Bodyweight

Chest

Dumbbell Bench Press

Front Delts · Triceps · Dumbbells

Calves

Dumbbell Calf Raise

Dumbbells

Biceps

Dumbbell Curl

Forearms · Dumbbells

Lower Back

Dumbbell Deadlift

Glutes · Hamstrings · Traps · Dumbbells

Chest

Dumbbell Floor Press

Triceps · Dumbbells

Chest

Dumbbell Fly

Front Delts · Dumbbells

Front Delts

Dumbbell Front Raise

Dumbbells

Glutes

Dumbbell Hip Thrust

Hamstrings · Dumbbells

Quads

Dumbbell Lunge

Glutes · Hamstrings · Dumbbells

Triceps

Dumbbell Overhead Triceps Extension

Dumbbells

Chest

Dumbbell Pullover

Lats · Triceps · Dumbbells

Quads

Dumbbell Reverse Lunge

Glutes · Hamstrings · Dumbbells

Hamstrings

Dumbbell Romanian Deadlift

Glutes · Lower Back · Dumbbells

Lats

Dumbbell Row

Upper Back · Biceps · Dumbbells

Front Delts

Dumbbell Shoulder Press

Side Delts · Triceps · Dumbbells

Traps

Dumbbell Shrug

Forearms · Dumbbells

Obliques

Dumbbell Side Bend

Dumbbells

Triceps

Dumbbell Skull Crusher

Dumbbells

Quads

Dumbbell Squat

Glutes · Hamstrings · Dumbbells

Quads

Dumbbell Step-Up

Glutes · Hamstrings · Calves · Dumbbells

Glutes

Dumbbell Sumo Deadlift

Hamstrings · Quads · Dumbbells

Glutes

Dumbbell Sumo Squat

Adductors · Quads · Dumbbells

Shoulders

Dynamic Overhead Arm Sweep

Bodyweight

Side Delts

Egyptian Lateral Raise

Cable

Glutes

Elevated Skii Jumps With Booty Bands

Bands

Full Body

Elliptical

Hamstrings · Calves · Machine

Lower Back

Exercise Ball Reverse Superman

Exercise Ball

Chest

Explosive Push-Up

Triceps · Front Delts · Transverse Abs · Bodyweight

Biceps

EZ Bar Curl

Forearms · Barbell

Rear Delts

Face Pull

Traps · Rotator Cuff · Cable

Forearms

Farmer's Walk

Traps · Transverse Abs · Dumbbells

Chest

Flat Dumbbell Press

Front Delts · Triceps · Dumbbells

Chest

Floor Press

Triceps · Front Delts · Barbell

Lower Abs

Flutter Kicks

Hip Flexors · Bodyweight

Core

Foot Touch

Bodyweight

Adductors

Frog Pose

Hip Flexors · Glutes · Bodyweight

Glutes

Frog Pump

Hamstrings · Bodyweight

Quads

Front Squat

Glutes · Upper Back · Barbell

Glutes

Glute Bridge

Hamstrings · Bodyweight

Hamstrings

Glute Ham Raise

Glutes · Lower Back · Machine

Glutes

Glute Walk

Bands

Quads

Goblet Box Squat

Glutes · Core · Dumbbells

Quads

Goblet Squat

Glutes · Hamstrings · Dumbbells

Lower Back

Good Mornings

Hamstrings · Glutes · Barbell

Upper Chest

Guillotine Press

Front Delts · Triceps · Barbell

Lower Back

Half Deadlift

Glutes · Hamstrings · Traps · Barbell

Biceps

Hammer Curl

Forearms · Dumbbells

Front Delts

Handstand Push-Up

Side Delts · Triceps · Bodyweight

Lower Abs

Hanging Knee Raise

Hip Flexors · Bodyweight

Lower Abs

Hanging Leg Raise

Hip Flexors · Bodyweight

Obliques

Hanging Windshield Wiper

Lower Abs · Bodyweight

Core

Heel Tap

Bodyweight

Traps

Hex Bar Deadlift To Shrug

Hex Bar

Chest

Hex Press

Triceps · Front Delts · Dumbbells

Biceps

High Cable Curl

Forearms · Cable

Lower Chest

High Cable Fly

Front Delts · Cable

Upper Back

High Cable Row

Rear Delts · Lats · Cable

Quads

High Knees

Hip Flexors · Calves · Bodyweight

Abductors

Hip Abduction Machine

Adductors · Machine

Adductors

Hip Adduction Machine

Glutes · Machine

Hip Flexors

Hip Flexor Machine

Machine

Hip Flexors

Hip Flexor Stretch

Quads · Bodyweight

Glutes

Hip Thrust

Hamstrings · Transverse Abs · Barbell

Transverse Abs

Hollow Hold

Upper Abs · Bodyweight

Transverse Abs

Hollow Rock

Upper Abs · Bodyweight

Quads

In & Out Jump

Bodyweight

Hamstrings

Inchworm

Lower Back · Bodyweight

Upper Chest

Incline Bench Press

Front Delts · Triceps · Barbell

Upper Back

Incline Bench Row

Lats · Rear Delts · Biceps · Barbell

Upper Chest

Incline Cable Fly

Front Delts · Cable

Upper Chest

Incline Chest Press Machine

Front Delts · Triceps · Machine

Biceps

Incline Dumbbell Curl

Forearms · Dumbbells

Upper Chest

Incline Dumbbell Fly

Front Delts · Dumbbells

Upper Chest

Incline Dumbbell Press

Front Delts · Triceps · Dumbbells

Upper Chest

Incline Push-Up

Triceps · Front Delts · Bodyweight

Upper Chest

Incline Smith Machine Press

Front Delts · Triceps · Machine

Quads

Incline Treadmill Walk

Bodyweight

Upper Back

Inverted Row

Lats · Biceps · Bodyweight

Biceps

Isometric Curl

Forearms · Bodyweight

Front Delts

Isometric Wall Press

Triceps · Bodyweight

Lower Back

Jefferson Curl

Hamstrings · Barbell

Triceps

JM Press

Chest · Front Delts · Barbell

Full Body

Jump Rope

Forearms · Bodyweight

Quads

Jump Squat

Glutes · Calves · Bodyweight

Quads

Jumping Jack

Bodyweight

Quads

Jumping Jack With Resistance Band

Bands

Front Delts

Kettlebell Bottom-Up Press

Triceps · Forearms · Transverse Abs · Kettlebell

Chest

Kettlebell Chest Press

Front Delts · Triceps · Kettlebell

Full Body

Kettlebell Clean

Hamstrings · Traps · Forearms · Kettlebell

Biceps

Kettlebell Curl

Forearms · Kettlebell

Quads

Kettlebell Elevated Squat To Front Lunges

Kettlebell

Chest

Kettlebell Fly

Front Delts · Kettlebell

Quads

Kettlebell Goblet Squat To Front Lunges

Kettlebell

Hamstrings

Kettlebell Plyo Deadlift To Box Jump

Kettlebell

Chest

Kettlebell Press

Front Delts · Triceps · Kettlebell

Quads

Kettlebell Reverse Lunge Alternating Between Leg

Kettlebell

Hamstrings

Kettlebell Swing

Glutes · Lower Back · Kettlebell

Triceps

Kettlebell Triceps Extension

Kettlebell

Chest

Knee Push-Up

Triceps · Front Delts · Bodyweight

Triceps

Kneeling Overhead Tricep Extension

Bands

Lower Abs

L-Sit

Hip Flexors · Bodyweight

Side Delts

Landmine Lateral Raise

Front Delts · Barbell

Front Delts

Landmine Press

Triceps · Upper Chest · Transverse Abs · Barbell

Obliques

Landmine Rotation

Front Delts · Upper Back · Barbell

Upper Back

Landmine Row

Lats · Biceps · Barbell

Full Body

Landmine Squat Press

Front Delts · Triceps · Barbell

Lats

Lat Pulldown

Biceps · Upper Back · Cable

Quads

Lateral Lunge

Adductors · Glutes · Bodyweight

Side Delts

Lateral Raise

Traps · Dumbbells

Biceps

Lateral Shuffle Battle Rope

Battle Rope

Quads

Leg Extension

Machine

Quads

Leg Press

Glutes · Hamstrings · Machine

Calves

Leg Press Calf Raise

Machine

Upper Chest

Low Cable Crossover

Front Delts · Cable

Biceps

Low Cable Curl

Forearms · Cable

Upper Chest

Low Cable Fly

Front Delts · Cable

Side Delts

Lu Raises

Front Delts · Dumbbells

Quads

Lunge

Glutes · Hamstrings · Bodyweight

Biceps

Lying Cable Curl

Forearms · Cable

Triceps

Lying Cable Triceps Extension

Cable

Hamstrings

Lying Hamstring Stretch

Calves · Bodyweight

Hip Flexors

Lying Hip Flexor Raise

Lower Abs · Bodyweight

Hamstrings

Lying Leg Curl

Calves · Machine

Lower Abs

Lying Leg Raise

Hip Flexors · Bodyweight

Upper Abs

Machine Crunch

Machine

Glutes

Machine Glute Kickback

Hamstrings · Machine

Quads

Machine Hack Squat

Glutes · Hamstrings · Machine

Glutes

Machine Hip Thrust

Hamstrings · Machine

Lats

Machine Lat Pulldown

Biceps · Machine

Side Delts

Machine Lateral Raise

Machine

Biceps

Machine Preacher Curl

Forearms · Machine

Upper Back

Machine Row

Lats · Biceps · Machine

Traps

Machine Shrug

Forearms · Machine

Triceps

Machine Triceps Extension

Machine

Full Body

Man Maker

Chest · Front Delts · Lats · Dumbbells

Glutes

Marching Glute Bridge

Hamstrings · Transverse Abs · Bodyweight

Lats

Meadows Row

Upper Back · Biceps · Barbell

Quads

Med Ball Slam Burpee

Medicine Ball

Quads

Med Ball Slam On Floor In Lunges

Medicine Ball

Chest

Medicine Ball Chest Throw

Front Delts · Triceps · Transverse Abs · Medicine Ball

Chest

Mid Cable Fly

Front Delts · Cable

Front Delts

Military Press

Side Delts · Triceps · Barbell

Transverse Abs

Mountain Climbers

Hip Flexors · Front Delts · Bodyweight

Hamstrings

Mountain Pose - Mountain-To-Forward-Fold-Flow

Bodyweight

Neck

Neck Extension

Bodyweight

Neck

Neck Flexion

Bodyweight

Neck

Neck Roll

Bodyweight

Neck

Neck Rotation

Bodyweight

Lats

Negative Pull-Up

Biceps · Bodyweight

Chest

Negative Push-Up

Triceps · Front Delts · Bodyweight

Lats

Neutral Grip Pull-Up

Biceps · Bodyweight

Front Delts

Neutral-Grip Dumbbell Press

Side Delts · Triceps · Dumbbells

Hamstrings

Nordic Curl

Glutes · Lower Back · Bodyweight

Shoulders

Over Under

Bodyweight

Quads

Overhead Squat

Glutes · Front Delts · Barbell

Triceps

Overhead Triceps Extension

Barbell

Transverse Abs

Pallof Press

Obliques · Cable

Chest

Paused Bench Press

Front Delts · Triceps · Barbell

Quads

Paused Squat

Glutes · Lower Back · Barbell

Chest

Pec Deck Machine

Front Delts · Machine

Upper Back

Pendlay Row

Lats · Biceps · Barbell

Quads

Pendulum Squat

Glutes · Machine

Glutes

Pigeon Pose

Hip Flexors · Adductors · Bodyweight

Front Delts

Pike Push-Up

Side Delts · Triceps · Bodyweight

Glutes

Piriformis Stretch

Hip Flexors · Bodyweight

Quads

Pistol Squat

Glutes · Transverse Abs · Bodyweight

Transverse Abs

Plank

Lower Back · Bodyweight

Transverse Abs

Plank Up-Down

Front Delts · Triceps · Bodyweight

Transverse Abs

Plank with Arm Raise

Front Delts · Bodyweight

Transverse Abs

Plank with Leg Raise

Glutes · Bodyweight

Front Delts

Plate Front Raise

Side Delts · Plate

Forearms

Plate Pinch

Plate

Front Delts

Plate Steering Wheel

Side Delts · Plate

Neck

Posterior Neck Stretch

Bodyweight

Rear Delts

Powell Raise

Side Delts · Dumbbells

Full Body

Power Clean

Glutes · Traps · Front Delts · Barbell

Biceps

Preacher Curl

Forearms · Dumbbells

Rear Delts

Prone Y Raise

Traps · Upper Back · Dumbbells

Chest

Pseudo Planche Push-Up

Front Delts · Triceps · Bodyweight

Lats

Pull-Up

Biceps · Upper Back · Bodyweight

Front Delts

Push Press

Side Delts · Triceps · Barbell

Core

Push To Toe-Touch

Bodyweight

Chest

Push-Up

Triceps · Front Delts · Transverse Abs · Bodyweight

Lower Back

Rack Pull

Traps · Glutes · Forearms · Barbell

Rear Delts

Rear Delt Fly

Upper Back · Traps · Dumbbells

Upper Back

Renegade Row

Lats · Transverse Abs · Dumbbells

Biceps

Resistance Band Biceps Curl

Bands

Glutes

Resistance Band Deadlift

Bands

Lats

Resistance Band Row To Triceps

Bands

Shoulders

Resistance Band Shoulder Roll

Bands

Quads

Resistance Band Squat With Lateral Raise

Bands

Quads

Resistance Band Stepper In Out Jump

Bands

Hamstrings

Resistance Band Supine Hamstring Stretch

Bands

Upper Back

Resistance Band W-Raise

Bands

Rear Delts

Reverse Cable Fly

Upper Back · Cable

Lower Abs

Reverse Crunch

Upper Abs · Bodyweight

Forearms

Reverse Curl

Biceps · Barbell

Rear Delts

Reverse Dumbbell Fly

Upper Back · Dumbbells

Lats

Reverse Grip Lat Pulldown

Biceps · Cable

Glutes

Reverse Hyperextension

Hamstrings · Lower Back · Machine

Quads

Reverse Lunge

Glutes · Hamstrings · Bodyweight

Rear Delts

Reverse Pec Deck

Upper Back · Traps · Machine

Core

Reverse Plank Abs & Adduction

Bodyweight

Forearms

Reverse Preacher Curl

Biceps · Barbell

Upper Back

Reverse Snow Angel

Rear Delts · Traps · Bodyweight

Forearms

Reverse Wrist Curl

Barbell

Lats

Reverse-Grip Pendlay Row

Biceps · Upper Back · Barbell

Triceps

Reverse-Grip Pushdown

Cable

Chest

Ring Dips

Triceps · Front Delts · Transverse Abs · Bodyweight

Transverse Abs

RKC Plank

Upper Abs · Bodyweight

Hamstrings

Romanian Deadlift

Glutes · Lower Back · Barbell

Biceps

Rope Cable Curl

Forearms · Cable

Triceps

Rope Pushdown

Cable

Transverse Abs

Rotating Plank

Obliques · Bodyweight

Chest

Rotational Push-Up

Triceps · Obliques · Transverse Abs · Bodyweight

Rotator Cuff

Rotator Cuff External Rotation

Rear Delts · Cable

Rotator Cuff

Rotator Cuff Internal Rotation

Cable

Full Body

Rowing Machine

Upper Back · Lats · Machine

Full Body

Running

Hamstrings · Calves · Bodyweight

Obliques

Russian Twist

Upper Abs · Bodyweight

Quads

Safety Bar Squat

Glutes · Upper Back · Barbell

Side Delts

Scaption Raise

Front Delts · Rotator Cuff · Dumbbells

Lower Abs

Scissors

Hip Flexors · Bodyweight

Lower Back

Scorpion Stretch

Glutes · Obliques · Bodyweight

Upper Back

Seal Row

Lats · Biceps · Barbell

Front Delts

Seated Cable Press

Side Delts · Triceps · Cable

Upper Back

Seated Cable Row

Lats · Biceps · Cable

Calves

Seated Calf Raise

Machine

Lower Abs

Seated Knee Raise

Hip Flexors · Bodyweight

Side Delts

Seated Lateral Raise

Dumbbells

Hamstrings

Seated Leg Curl

Calves · Machine

Lower Back

Seated Nerve Flossing

Hamstrings · Glutes · Bodyweight

Front Delts

Shoulder Press Machine

Side Delts · Triceps · Machine

Rotator Cuff

Shoulder Rotation

Front Delts · Bodyweight

Traps

Shrugs

Forearms · Barbell

Obliques

Side Plank

Transverse Abs · Bodyweight

Obliques

Side Stretch

Lats · Bodyweight

Rotator Cuff

Side-Lying External Rotation

Rear Delts · Dumbbells

Abductors

Side-Lying Hip Abduction

Adductors · Bodyweight

Chest

Single Arm Cable Press

Front Delts · Triceps · Transverse Abs · Cable

Side Delts

Single-Arm Cable Lateral Raise

Cable

Lats

Single-Arm Cable Row

Biceps · Rear Delts · Cable

Triceps

Single-Arm Cable Triceps Extension

Cable

Biceps

Single-Arm Dumbbell Curl

Forearms · Dumbbells

Lats

Single-Arm Lat Pulldown

Biceps · Cable

Calves

Single-Leg Calf Raise

Bodyweight

Glutes

Single-Leg Glute Bridge

Hamstrings · Bodyweight

Quads

Single-Leg Leg Extension

Machine

Quads

Single-Leg Leg Press

Glutes · Hamstrings · Machine

Hamstrings

Single-Leg Romanian Deadlift

Glutes · Lower Back · Dumbbells

Quads

Sissy Squat

Hip Flexors · Bodyweight

Upper Abs

Sit-Up

Hip Flexors · Bodyweight

Side Delts

Six-Way Shoulder Raise

Front Delts · Rear Delts · Dumbbells

Quads

Skater Hops

Bodyweight

Triceps

Skull Crusher

Barbell

Quads

Slam Ball Hurdle Squat

Medicine Ball

Full Body

Sled Pull

Hamstrings · Biceps · Other

Full Body

Sled Push

Glutes · Front Delts · Other

Chest

Smith Machine Bench Press

Front Delts · Triceps · Machine

Quads

Smith Machine Hack Squat

Glutes · Hamstrings · Machine

Upper Back

Snatch Grip Deadlift

Traps · Hamstrings · Glutes · Barbell

Quads

Spanish Squat

Glutes · Band

Biceps

Spider Curl

Forearms · Barbell

Hip Flexors

Spiderman Stretch

Adductors · Quads · Bodyweight

Quads

Split Squat

Glutes · Hamstrings · Barbell

Chest

Spoto Press

Triceps · Front Delts · Barbell

Full Body

Sprints

Hamstrings · Calves · Bodyweight

Full Body

Stair Climbing

Glutes · Calves · Bodyweight

Quads

Stairmaster Jog

Bodyweight

Full Body

Stairmaster Walk

Machine

Upper Abs

Standing Cable Crunch

Cable

Lats

Standing Cable Pulldown

Triceps · Cable

Calves

Standing Calf Raise

Machine

Front Delts

Standing Kettlebell Press

Side Delts · Triceps · Kettlebell

Hamstrings

Standing Leg Curl

Calves · Machine

Quads

Standing Quad Stretch

Hip Flexors · Bodyweight

Full Body

Stationary Bike

Hamstrings · Calves · Machine

Quads

Step-Down

Glutes · Bodyweight

Quads

Step-Up Cardio

Glutes · Calves · Bodyweight

Hamstrings

Stiff Leg Deadlift

Glutes · Lower Back · Barbell

Lats

Straight-Arm Pulldown

Triceps · Rear Delts · Cable

Obliques

Suitcase Carry

Forearms · Traps · Dumbbells

Glutes

Sumo Deadlift

Quads · Hamstrings · Lower Back · Adductors · Barbell

Adductors

Sumo Tap

Bodyweight

Lower Back

Superman Hold

Glutes · Bodyweight

Lats

Superman Pull-Up

Upper Back · Biceps · Bodyweight

Chest

Svend Press

Front Delts · Triceps · Plate

Upper Back

T-Bar Row

Lats · Biceps · Barbell

Hamstrings

Tall Spine Seated Forward Fold

Bodyweight

Triceps

Tate Press

Dumbbells

Upper Back

Thoracic Rotation

Obliques · Bodyweight

Upper Back

Thoracic Spine Foam Roll

Bodyweight

Full Body

Thruster

Front Delts · Triceps · Barbell

Tibialis

Tibialis Raise

Calves · Bodyweight

Lower Abs

Toes to Bar

Hip Flexors · Forearms · Bodyweight

Lower Back

Trap Bar Deadlift

Quads · Glutes · Traps · Barbell

Full Body

Treadmill

Hamstrings · Calves · Machine

Triceps

Triceps Dips

Chest · Bodyweight

Triceps

Triceps Kickback

Dumbbells

Triceps

Triceps Pushdown

Cable

Shoulders

Tripod Base Headstand

Bodyweight

Obliques

Trunk Rotation

Upper Abs · Bodyweight

Glutes

Trx Band With Glute Raise Curl

TRX

Upper Back

TRX Row

Lats · Biceps · Bodyweight

Full Body

Turkish Get-Up

Transverse Abs · Glutes · Dumbbells

Upper Abs

Twisting Crunch

Obliques · Bodyweight

Biceps

Two-Arm Cable Curl

Forearms · Cable

Lats

Upper Back Stretch on Bench

Upper Back · Bodyweight

Side Delts

Upright Row

Traps · Biceps · Barbell

Triceps

V-Bar Pushdown

Cable

Upper Abs

V-Up

Hip Flexors · Bodyweight

Full Body

Vipr Lateral Shuffle

ViPR

Rear Delts

W-Press

Traps · Upper Back · Dumbbells

Biceps

Waiter Curl

Forearms · Dumbbells

Quads

Walking Lunge

Glutes · Hamstrings · Bodyweight

Quads

Wall Ball

Front Delts · Glutes · Other

Chest

Wall Push-Up

Front Delts · Triceps · Bodyweight

Quads

Wall Sit

Glutes · Bodyweight

Lower Back

Weighted Hyperextension

Glutes · Hamstrings · Machine

Lats

Weighted Pull-Up

Biceps · Upper Back · Bodyweight

Obliques

Weighted Russian Twist

Upper Abs · Dumbbells

Lats

Wide Cable Row

Upper Back · Rear Delts · Cable

Chest

Wide Dips

Triceps · Front Delts · Bodyweight

Lats

Wide Grip Lat Pulldown

Upper Back · Biceps · Cable

Lats

Wide Grip Pull-Up

Upper Back · Biceps · Bodyweight

Chest

Wide Push-Up

Front Delts · Triceps · Bodyweight

Glutes

Wide Stance Leg Press

Adductors · Quads · Machine

Biceps

Wide-Grip Barbell Curl

Forearms · Barbell

Obliques

Windmill

Hamstrings · Dumbbells

Hip Flexors

World's Greatest Stretch

Hamstrings · Upper Back · Bodyweight

Forearms

Wrist Circles

Bodyweight

Forearms

Wrist Curl

Barbell

Forearms

Wrist Roller

Other

Upper Back

Yates Row

Lats · Biceps · Barbell

Rotator Cuff

YTW Exercise

Rear Delts · Traps · Upper Back · Dumbbells

Front Delts

Z Press

Side Delts · Triceps · Transverse Abs · Barbell

Quads

Zercher Squat

Glutes · Upper Back · Barbell

Biceps

Zottman Curl

Forearms · Dumbbells