EXERCISE LIBRARY

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Explore exercises by muscle, equipment, goal, difficulty, or movement pattern.

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Muscle1

MuscleChestBackShouldersBicepsTricepsForearmsTrapsQuadricepsHamstringsGlutesCalvesLower BackCore / Abs

Equipment

EquipmentBodyweightBarbellDumbbellKettlebellCableMachineResistance BandBench

Difficulty

DifficultyBeginnerIntermediateAdvancedExpert

Movement pattern

Movement patternPushPullSquatHingeLunge / StepRotationCarryConditioning

Goal

GoalStrengthMuscle GrowthFat LossEnduranceMobilityGeneral Fitness

Training Type

Training TypeFull BodyCalisthenicsPlyometricsHIITCardioMobilityStretchingCorrective / StabilityWarm-Up

146 exercises

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GlutesIntermediate
45-Degree Hip Extension
- Glutes
BenchSets × reps: 3 × 12–20
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GlutesIntermediate

B-Stance Hip Thrust

Glutes

BarbellSets × reps: 3 × 8–12 per side

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GlutesBeginner

Band-Resisted Glute Bridge

Glutes

Resistance BandSets × reps: 3 × 12–20

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GlutesBeginner

Banded Glute Bridge

Glutes
Gluteus Medius

Resistance BandSets × reps: 3 × 15–20

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GlutesBeginner

Banded Lateral Walk

Gluteus Medius
Hip Abductors

Resistance BandSets × reps: 2–3 × 10–15 steps each way

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GlutesBeginner

Banded Seated Hip Abduction

Gluteus Medius
Hip Abductors

Resistance BandSets × reps: 2–3 × 15–25

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GlutesBeginner

Barbell Glute Bridge

Glutes

Barbell · Weight PlateSets × reps: 3–4 × 10–15

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GlutesIntermediate

Barbell Hip Thrust

Glutes

Barbell · Weight PlateSets × reps: 3–4 × 8–12

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GlutesBeginner

Cable Glute Kickback

Glutes

CableSets × reps: 3 × 12–15 per leg

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GlutesBeginner

Cable Hip Abduction

Gluteus Medius
Hip Abductors

CableSets × reps: 3 × 12–15 per side

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GlutesBeginner

Cable Hip Adduction

Adductors

CableSets × reps: 3 × 12–15 per side

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GlutesBeginner

Cable Pull-Through

Glutes
Hamstrings

CableSets × reps: 3 × 12–15

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GlutesBeginner

Clamshell

Gluteus Medius

BodyweightSets × reps: 2–3 × 15–20 per side

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GlutesAdvanced

Copenhagen Plank

Adductors

BenchSets × reps: 2–3 × 15–30 sec per side

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GlutesBeginner

Donkey Kick

Glutes

BodyweightSets × reps: 2–3 × 15–20 per side

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GlutesBeginner

Dumbbell Hip Thrust

Glutes

DumbbellSets × reps: 3 × 10–15

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GlutesBeginner

Fire Hydrant

Gluteus Medius
Hip Abductors

BodyweightSets × reps: 2–3 × 12–20 per side

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GlutesBeginner

Frog Pump

Glutes

BodyweightSets × reps: 2–3 × 20–30

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GlutesBeginner

Glute Bridge

Glutes

BodyweightSets × reps: 2–3 × 12–20

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GlutesBeginner

Hip Abduction Machine

Gluteus Medius
Hip Abductors

MachineSets × reps: 3 × 12–20

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GlutesBeginner

Hip Adduction Machine

Adductors

MachineSets × reps: 3 × 12–20

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GlutesIntermediate

Kas Glute Bridge

Glutes

Barbell · Weight PlateSets × reps: 3 × 10–15

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GlutesBeginner

Kettlebell Sumo Deadlift

Glutes
Adductors

KettlebellSets × reps: 3 × 10–15

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GlutesAdvanced

Kneeling Jump Squat

Glutes
Quadriceps

BodyweightSets × reps: 3–5 × 3–5