Exercise Library

Tap a muscle on the body map, or pick one from the list, to see the exercises that train it — the ones that target it first, then the ones where it helps. Filter by equipment to match your gym or home setup, and open any exercise for an animated 3D demo, step-by-step form, common mistakes and swaps.

Red marks the target muscles — the ones an exercise is chosen for. Orange marks the supporting muscles that also work hard, and blue marks the muscles a yoga pose or stretch lengthens. On every exercise page you can drag the figure to rotate it and see the muscles from any side.

Pick one movement per pattern and learn it well: a squat (goblet squat), a hinge (Romanian deadlift or glute bridge), a push (push-up), a pull (lat pulldown or one-arm dumbbell row) and a core exercise (dead bug or plank). Two or three full-body sessions a week covering those is a complete starting program.

For muscle growth, most research supports roughly 10 or more hard sets per muscle per week, in the 6–15 rep range, stopping a rep or two short of failure. For strength, use heavier weights for 3–6 reps. Each exercise page lists a starting point for strength, muscle and endurance goals.