Exercise library

Step-by-step execution, the mistakes people actually make and how to fix them, substitutions for injuries, and contraindications. No vague “maintain proper form”.

These descriptions are informational and do not replace a doctor or physiotherapist. If an exercise hurts, stop — pain is not part of correct execution.

Squat

Knees and hips bending together, torso relatively upright.

Back squat

Intermediate

The foundational lower-body lift. Builds leg and glute strength and teaches you to brace under load.

Barbell

Leg press

Beginner

Leg work with no spinal loading. A good entry point to strength training and a sensible squat substitute when the back is a problem.

Machine

Hinge

Movement led by the hips with little knee bend. The most useful pattern in daily life.

Deadlift

Intermediate

Lifting a load off the floor. Involves more muscle at once than any other lift and teaches you to pick things up safely in daily life.

Barbell

Romanian deadlift

Beginner

The posterior chain lift: hamstrings and glutes. Teaches you to bend at the hips instead of the back — the most useful pattern you can own.

Barbell · Dumbbells

Hip thrust

Beginner

The most effective glute exercise. It loads them hardest exactly where they are strongest — at full hip extension.

Barbell · Machine

Lunge

Single-leg work — evens out side-to-side differences.

Bulgarian split squat

Intermediate

A single-leg squat with the rear foot elevated. Evens out side-to-side differences and loads the leg hard with very little external weight.

Dumbbells · Bodyweight

Lunges

Beginner

Alternating leg work with torso control. Carries over to walking, running and stairs better than the squat does.

Dumbbells · Bodyweight · Barbell

Horizontal push

Pushing away from you: chest, triceps, front delts.

Bench press

Intermediate

The foundational chest and triceps lift. The most weight you can move with your upper body.

Barbell

Push-ups

Beginner

Bodyweight horizontal pressing. No equipment needed, and scaled properly they build strength just like a bench press.

Bodyweight

Dips

Advanced

Bodyweight pressing downward. The most effective triceps and lower-chest exercise — and one of the most demanding for the shoulder.

Bodyweight

Vertical push

Pushing overhead: shoulders and triceps, needs good mobility.

Overhead press

Intermediate

Standing vertical pressing. Builds shoulders and teaches you to hold a rigid torso with load overhead.

Barbell

Vertical pull

Pulling from above: back width.

Pull-up

Advanced

The best bodyweight back exercise. Builds back width and grip strength at the same time.

Bodyweight

Lat pulldown

Beginner

Vertical pulling with adjustable load. The route to your first pull-up and a way to add volume when the bar alone is not enough.

Machine · Cable

Horizontal pull

Pulling towards you: back thickness and balance against pressing.

Barbell row

Intermediate

Horizontal pulling in a hinged position. Builds back thickness and balances the pressing volume most lifters have too much of.

Barbell

Core

Holding a neutral spine under load.

Plank

Beginner

An isometric core hold. Teaches you to keep a neutral spine under load — exactly what the squat and deadlift require.

Bodyweight

Isolation

One joint, one muscle. A supplement, not a foundation.

Face pull

Beginner

Pulling a rope to the face with external rotation. The best shoulder-pain prophylactic for people who press a lot.

Cable · Bands

Want to log your sets and see the progression?

In the app you log weight, reps and RIR, and it computes your estimated 1RM, plots the strength curve and suggests the load for your next session — always with the reasoning.

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