Exercise library
Every exercise, explained
213 exercises from the Fysiqal knowledge graph — how to set up, the cues to follow, the mistakes to avoid and the muscles each one works.
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All exercises
45-Degree Back ExtensionGluteus maximus, Biceps femoris long head, Erector spinae
Ab Wheel RolloutRectus abdominis, Transverse abdominis
Arnold PressAnterior deltoid
Back SquatVastus lateralis, Vastus medialis, Vastus intermedius- Back-to-Wall Handstand HoldAnterior deltoid
- Backward Sled DragVastus lateralis, Vastus medialis, Vastus intermedius
- Band Bicep CurlBiceps brachii
- Band Chest PressPectoralis major
- Band Lateral WalkGluteus medius, Gluteus minimus
- Band Overhead PressAnterior deltoid
- Band Pull-ApartsPosterior deltoid
Band RowLatissimus dorsi, Teres major- Band SquatVastus lateralis, Vastus medialis, Vastus intermedius
- Band Tricep PushdownTriceps brachii
- Banded Ankle EversionFibularis longus
- Banded Ankle InversionTibialis posterior
Banded DeadliftGluteus maximus, Biceps femoris long head, Semitendinosus
Barbell CurlBiceps brachii
Barbell Good MorningGluteus maximus, Biceps femoris long head
Barbell Hip ThrustGluteus maximus
Barbell ShrugTrapezius- Battle RopesAnterior deltoid
Behind Neck PressMedial deltoid
Bench DipTriceps brachii
Bent-Over Barbell RowLatissimus dorsi, Teres major, Posterior deltoid
Bent-Over Reverse FlyPosterior deltoid
Bird DogTransverse abdominis, Multifidus
Bodyweight Calf RaiseGastrocnemius
Bodyweight LungesRectus femoris, Vastus lateralis, Vastus medialis
Bodyweight SquatRectus femoris, Vastus lateralis, Vastus medialis
Box JumpGluteus maximus, Rectus femoris, Vastus lateralis
Box SquatGluteus maximus, Biceps femoris long head, Semimembranosus
Broad JumpGluteus maximus, Rectus femoris, Vastus lateralis
Bulgarian Split SquatRectus femoris, Vastus lateralis, Vastus medialis
Butt Blaster (Kickback Machine)Gluteus maximus- Cable CrossoverPectoralis major
Cable CrunchRectus abdominis- Cable CurlBiceps brachii
- Cable Glute KickbackGluteus maximus
- Cable Lateral RaiseMedial deltoid
- Cable Overhead Tricep Extension (Rope)Triceps brachii
- Cable Pull-ApartPosterior deltoid
Cable Pull-ThroughGluteus maximus- Cable Rear Delt FlyPosterior deltoid
- Cable WoodchopExternal oblique, Internal oblique
Chest-Supported Dumbbell RowLatissimus dorsi, Teres major, Posterior deltoid
Chest-Supported RowLatissimus dorsi, Teres major, Posterior deltoid
Chin-UpLatissimus dorsi, Teres major
Close-Grip Bench PressPectoralis major- Concentration CurlBiceps brachii
Conventional DeadliftGluteus maximus, Biceps femoris long head, Semitendinosus
Copenhagen PlankAdductor longus, Adductor magnus
Cross-Body Hammer CurlBrachioradialis
CrunchRectus abdominis
Dead BugTransverse abdominis, Rectus abdominis
Decline Barbell Bench PressPectoralis major
Decline Dumbbell Bench PressPectoralis major
Decline Push-UpPectoralis major
Deficit DeadliftGluteus maximus, Biceps femoris long head, Vastus lateralis
Depth JumpRectus femoris, Vastus lateralis, Vastus medialis
Diamond Push-UpPectoralis major
DipsPectoralis major, Triceps brachii
Donkey Calf RaiseGastrocnemius
Dumbbell DeadliftGluteus maximus, Biceps femoris long head, Semitendinosus
Dumbbell Floor PressPectoralis major
Dumbbell FlyePectoralis major
Dumbbell KickbackTriceps brachii
Dumbbell LungesRectus femoris, Vastus lateralis, Vastus medialis- Dumbbell PulloverPectoralis major, Latissimus dorsi
Dumbbell Romanian DeadliftBiceps femoris long head, Semitendinosus, Semimembranosus
Dumbbell Row (Two-Arm)Latissimus dorsi, Teres major, Posterior deltoid- Dumbbell Shoulder ExtensionPosterior deltoid
Dumbbell Shoulder PressAnterior deltoid
Dumbbell ShrugTrapezius
Dumbbell Skull CrusherTriceps brachii- Dumbbell Spider CurlBiceps brachii
Dumbbell Step-UpsRectus femoris, Vastus lateralis, Vastus medialis
Dumbbell Z PressAnterior deltoid
EZ Bar CurlBiceps brachii- EZ-Bar Skull CrusherTriceps brachii
Face PullPosterior deltoid
Farmers CarryTrapezius, Wrist flexors
Flat Barbell Bench PressPectoralis major
Flat Dumbbell Bench PressPectoralis major- Freestanding Handstand HoldAnterior deltoid
French Press (Barbell Overhead Extension)Triceps brachii
Front RaiseAnterior deltoid
Front SquatRectus femoris, Vastus lateralis, Vastus medialis- Full Front LeverLatissimus dorsi
Glute BridgeGluteus maximus
Glute-Ham RaiseBiceps femoris long head, Biceps femoris short head, Semitendinosus
Goblet SquatRectus femoris, Vastus lateralis, Vastus medialis
Gorilla RowLatissimus dorsi, Teres major, Posterior deltoid
Hack SquatRectus femoris, Vastus lateralis, Vastus medialis
Hammer CurlBrachioradialis
Handstand Push-UpAnterior deltoid
Hanging Knee RaiseIliopsoas
Hanging Leg RaiseIliopsoas
Hip Abduction (machine)Gluteus medius, Gluteus minimus
Hip Adduction (machine)Adductor magnus, Adductor longus, Adductor brevis- Hip Drop (Pelvic Drop)Gluteus medius, Gluteus minimus
- Hip Thrust MachineGluteus maximus
Hollow Body HoldRectus abdominis, Transverse abdominis- Horizontal Tricep Extension With RopeTriceps brachii
Incline Barbell Bench PressPectoralis major
Incline Dumbbell Bench PressPectoralis major
Incline Dumbbell CurlBiceps brachii- Incline Dumbbell FlyePectoralis major
Incline Leg CurlBiceps femoris long head, Biceps femoris short head, Semitendinosus
Incline Push-UpPectoralis major
Inverted RowLatissimus dorsi, Teres major, Posterior deltoid
Kettlebell CleanGluteus maximus, Biceps femoris long head, Biceps brachii
Kettlebell Clean and PressGluteus maximus, Biceps femoris long head, Anterior deltoid- Kettlebell HaloInfraspinatus, Subscapularis, Teres minor
Kettlebell SnatchGluteus maximus, Biceps femoris long head, Anterior deltoid
Kettlebell SwingGluteus maximus, Biceps femoris long head- Kettlebell WindmillExternal oblique, Internal oblique
L-SitIliopsoas, Rectus femoris- Landmine PressAnterior deltoid, Pectoralis major
- Landmine RowLatissimus dorsi, Teres major
Lat Pulldown (close neutral grip)Latissimus dorsi
Lat Pulldown (wide pronated grip)Latissimus dorsi
Lateral LungeVastus lateralis, Vastus medialis, Vastus intermedius
Lateral RaiseMedial deltoid
Leg ExtensionRectus femoris, Vastus lateralis, Vastus medialis
Leg PressVastus lateralis, Vastus medialis, Vastus intermedius- Leg Press Calf RaiseGastrocnemius
Low-Bar SquatGluteus maximus, Biceps femoris long head, Semimembranosus- Low-to-High Cable FlyPectoralis major
Lying Leg CurlBiceps femoris long head, Biceps femoris short head, Semitendinosus
Machine Chest PressPectoralis major
Machine Lateral RaiseMedial deltoid- Machine ShrugTrapezius
- Medicine-Ball SlamRectus abdominis, Latissimus dorsi
Neutral-Grip Pull-UpLatissimus dorsi, Teres major- Nordic Hamstring CurlBiceps femoris long head, Biceps femoris short head, Semitendinosus
- One-Arm Tricep Pushdown (Reverse Grip)Triceps brachii
- Overhead CarryAnterior deltoid, Supraspinatus
Overhead Dumbbell ExtensionTriceps brachii- Pallof PressExternal oblique, Internal oblique
Pec DeckPectoralis major
Pendlay RowLatissimus dorsi, Teres major, Posterior deltoid
Pike Push-UpAnterior deltoid
Pistol SquatRectus femoris, Vastus lateralis, Vastus medialis
PlankTransverse abdominis, Rectus abdominis- Plank Hip DipsExternal oblique, Internal oblique, Quadratus lumborum
Preacher CurlBiceps brachii
Push PressAnterior deltoid
Rack PullGluteus maximus, Biceps femoris long head- Renegade RowLatissimus dorsi, Teres major, Posterior deltoid
Reverse CrunchRectus abdominis
Reverse CurlBrachioradialis- Reverse HyperextensionGluteus maximus
Reverse LungeRectus femoris, Vastus lateralis, Vastus medialis
Reverse Pec DeckPosterior deltoid- Reverse Wrist CurlWrist extensors
- Reverse-Grip Lat PulldownLatissimus dorsi
Ring DipPectoralis major, Triceps brachii- Romanian DeadliftBiceps femoris long head, Semitendinosus, Semimembranosus
Russian TwistExternal oblique, Internal oblique
Safety Bar SquatRectus femoris, Vastus lateralis, Vastus medialis
Seated Barbell Overhead PressAnterior deltoid
Seated Cable RowLatissimus dorsi, Teres major, Posterior deltoid- Seated Cable Row (pronated, wide grip)Trapezius, Rhomboids, Posterior deltoid
Seated Calf RaiseSoleus- Seated Hip Internal Rotation (banded)Tensor fascia lata
Seated Leg CurlBiceps femoris long head, Biceps femoris short head, Semitendinosus
Shoulder Press MachineAnterior deltoid
Shoulder TapsExternal oblique, Internal oblique- Side BendExternal oblique, Internal oblique, Quadratus lumborum
Side PlankExternal oblique, Internal oblique, Quadratus lumborum- Side-Lying Hip AbductionGluteus medius
- Side-Lying Hip AdductionAdductor longus
- Side-Lying Horizontal AbductionPosterior deltoid
- Single-Arm Cable RowLatissimus dorsi, Teres major, Posterior deltoid
Single-Arm Dumbbell RowLatissimus dorsi, Teres major, Posterior deltoid
Single-Leg Dumbbell Romanian DeadliftBiceps femoris long head, Semitendinosus, Semimembranosus
Single-Leg Glute BridgeGluteus maximus
Sissy SquatRectus femoris, Vastus lateralis, Vastus medialis
Sit-UpRectus abdominis
Sled PushGluteus maximus, Rectus femoris, Vastus lateralis
Smith Machine SquatRectus femoris, Vastus lateralis, Vastus medialis
Squat JumpGluteus maximus, Rectus femoris, Vastus lateralis
Standard Push-UpPectoralis major
Standing Calf RaiseGastrocnemius- Standing Hip AbductionGluteus medius
- Standing Hip AdductionAdductor longus
Standing Leg CurlBiceps femoris long head, Biceps femoris short head, Semitendinosus- Standing Wrist CurlWrist flexors
Stiff-Legged DeadliftBiceps femoris long head, Semitendinosus, Semimembranosus- Straddle Front LeverLatissimus dorsi
Straight-Arm PulldownLatissimus dorsi
Strict Overhead Press (Military Press)Anterior deltoid- Suitcase CarryInternal oblique, External oblique, Quadratus lumborum
Sumo DeadliftGluteus maximus, Adductor magnus, Vastus lateralis
T-Bar RowLatissimus dorsi, Teres major, Posterior deltoid- Tibialis RaiseTibialis anterior
Trap Bar DeadliftGluteus maximus, Vastus lateralis, Vastus medialis
Tricep PushdownTriceps brachii- Trunk TwistExternal oblique, Internal oblique
- Tuck Front LeverLatissimus dorsi
Turkish Get-UpAnterior deltoid
Upright RowMedial deltoid, Trapezius- Walking LungeRectus femoris, Vastus lateralis, Vastus medialis
- Wall Handstand HoldAnterior deltoid
Wall SitRectus femoris, Vastus lateralis, Vastus medialis
Wide-Grip Pull-UpLatissimus dorsi, Teres major- Wide-Grip T-Bar RowTrapezius, Rhomboids, Posterior deltoid
- Wrist CurlWrist flexors
- Wrist RollerWrist flexors, Wrist extensors
- Wrist SqueezeWrist flexors
Zercher SquatRectus femoris, Vastus lateralis, Vastus medialis
Zottman CurlBiceps brachii, Brachialis