Exercise Library

Your complete movement reference — every exercise with detailed execution guides, muscle activation, and programming

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🔍 Find Exercises

By Pattern

Pattern	Description	Examples
Push	Pressing away from body	Back Squat (leg push), Bench Press, Overhead Press
Pull	Pulling toward body	Pull-Up, Rows, Lat Pulldown
Hinge	Hip-dominant, loading posterior chain	Deadlift, Romanian Deadlift, Good Morning
Squat	Knee-dominant, bilateral leg	Back Squat, Front Squat, Goblet Squat
Lunge	Single-leg, split stance	Walking Lunge, Bulgarian Split Squat
Carry	Loaded locomotion	Farmer's Walk, Suitcase Carry
Rotate	Twisting/anti-rotation	Woodchop, Pallof Press, Russian Twist

By Muscle

Muscle Group	Primary Exercises
Chest	Bench Press, Incline Press, Dips, Flyes
Back	Pull-Up, Rows, Lat Pulldown, Deadlift
Shoulders	Overhead Press, Lateral Raise, Face Pull
Arms	Curls, Tricep Extensions, Skull Crushers
Quads	Back Squat, Front Squat, Leg Press, Lunges
Hamstrings	Romanian Deadlift, Leg Curl, Good Morning
Glutes	Hip Thrust, Back Squat, Deadlift
Core	Plank, Dead Bug, Pallof Press, Ab Wheel

By Equipment

Equipment	Exercise Count	Examples
Barbell	—	Back Squat, Deadlift, Bench Press
Dumbbell	—	Goblet Squat, Rows, Lunges
Bodyweight	—	Push-Up, Pull-Up, Dip
Cable	—	Face Pull, Tricep Pushdown, Cable Row
Machine	—	Leg Press, Lat Pulldown, Chest Press
Kettlebell	—	Swing, Turkish Get-Up, Goblet Squat
Bands	—	Band Pull-Apart, Banded Squat

By Difficulty

Level	Description	Examples
⭐ Beginner	Safe to start, simple technique	Goblet Squat, Push-Up, Plank
⭐⭐ Intermediate	Requires base strength/skill	Back Squat, Bench Press, Pull-Up
⭐⭐⭐ Advanced	Complex technique or high demand	Front Squat, Snatch, Muscle-Up
⭐⭐⭐⭐ Elite	Elite skill, years of training	Overhead Squat, Iron Cross

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🔴 Essential Exercises

These ~50 exercises form the foundation of any training program:

Compound Movements

Exercise	Pattern	Primary Muscles	Link
Back Squat	Squat	Quads, Glutes	View
Deadlift	Hinge	Posterior chain	Coming soon
Bench Press	Push	Chest, Triceps	Coming soon
Overhead Press	Push	Shoulders, Triceps	Coming soon
Barbell Row	Pull	Back, Biceps	Coming soon
Pull-Up	Pull	Lats, Biceps	Coming soon

Accessory Movements

Exercise	Pattern	Primary Muscles	Link
Romanian Deadlift	Hinge	Hamstrings, Glutes	Coming soon
Dumbbell Row	Pull	Back, Biceps	Coming soon
Dip	Push	Chest, Triceps	Coming soon
Lunge	Lunge	Quads, Glutes	Coming soon
Hip Thrust	Hinge	Glutes	Coming soon

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📊 Library Stats

Metric	Count
Total Exercises	1 (building...)
Essential	1
Common	0
Specialized	0
Niche	0

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📖 How Exercises Are Documented

Every exercise in this library includes:

Section	What's Covered
⚡ Quick Reference	Pattern, muscles, equipment, difficulty at a glance
🎯 Setup	Starting position, equipment settings
🔄 Execution	Phase-by-phase technique with cues
💪 Muscles Worked	Activation levels with visual bars
⚠️ Common Mistakes	What goes wrong and how to fix it
🔀 Variations	Different ways to perform for different goals
📊 Programming	Sets, reps, rest, progression
🔄 Alternatives	Similar exercises, progressions, regressions
🛡️ Safety	Contraindications, spotter guidelines
🦴 Joints	Joint involvement, mobility requirements
❓ Common Questions	FAQ
📚 Sources	Evidence and references

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🏗️ Building This Library

We're building a comprehensive library of 800+ exercises. Current status:

Wave	Priority	Target	Status
Wave 1	Essential	~50	🚧 Building (1/50)
Wave 2	Common	~150	📋 Planned
Wave 3	Specialized	~200	📋 Planned
Wave 4	Specialized	~200	📋 Planned
Wave 5	Niche	~200	📋 Planned

Flat Structure Approach

Unlike traditional exercise databases, we use a flat structure with rich metadata. Every exercise exists at the same level with tags for:

• Movement patterns (push, pull, hinge, squat, lunge, carry, rotate)
• Muscles (primary, secondary, stabilizers)
• Equipment (barbell, dumbbell, bodyweight, etc.)
• Difficulty (beginner → elite)
• Priority (essential → niche)

This means an exercise like the Deadlift can be found whether you search by:

• Pattern: Hinge
• Muscle: Hamstrings, Glutes, Back
• Equipment: Barbell
• Difficulty: Intermediate

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For Mo

Exercise selection guidance:

• Match exercises to user's equipment, experience, and goals
• Always have regressions ready for those who can't perform an exercise
• Consider injury history when recommending exercises
• Build programs using the "Essential" exercises as foundation

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For complete training programs using these exercises, see Playbook → Programs.