Exercise Reference Database
Browse evidence-based exercises organized by muscle group and movement pattern. Each entry includes coaching cues and programming guidelines.
MUSCLE GROUP
MOVEMENT TYPE
DIFFICULTY
12 exercises found
Barbell Back Squat
The foundational lower-body strength movement. Develops quad dominance, glute activation, and total-body stability under load.
Romanian Deadlift
A hip-hinge pattern that maximally loads the hamstrings and glutes through a long range of motion with minimal knee flexion.
Pull-Up
The gold standard upper-body pulling movement. Develops lat width, bicep strength, and scapular stability.
Overhead Press
The primary vertical pressing pattern. Builds shoulder mass, tricep strength, and overhead stability.
Hip Thrust
The most effective glute isolation exercise. Maximizes glute activation through a horizontal loading vector.
Plank
The foundational anti-extension core exercise. Develops deep core stability and total-body tension.
Bench Press
The primary horizontal pressing movement. Develops pectoral mass, anterior deltoid, and tricep strength.
Bicep Curl
The classic bicep isolation exercise. Develops bicep peak and elbow flexor strength.
Calf Raise
Targets the gastrocnemius and soleus. Essential for ankle stability and lower leg development.
Lateral Raise
Isolates the medial deltoid for shoulder width. A staple accessory movement for shoulder development.
Deadlift
The king of posterior chain exercises. Develops total-body strength, grip, and spinal erector mass.
Lunge
A unilateral lower-body pattern that develops single-leg strength, balance, and hip flexor mobility.