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Movement reference

Exercise Library

Find your next movement by muscle group, equipment, difficulty, or movement pattern.

Showing 20 of 119 exercises

Back Squat

aka Barbell Back Squat, High Bar Squat

Intermediate
Squat Barbell & Rack Compound
QuadsGlutes · CoreErectors
Rep range: 1–12 · Quad Dominant
Programs Testable 1RM
Cues
  • ✓ Brace core
  • ✓ Break at hips and knees simultaneously
  • ✓ Drive knees out
Common Mistakes
  • ✗ Knee cave
  • ✗ Butt wink
  • ✗ Forward lean

Front Squat

aka Barbell Front Squat

Intermediate
Squat Barbell & Rack Compound
Quads · CoreUpper BackGlutes
Rep range: 3–8 · Quad Dominant
Programs Testable 1RM

Goblet Squat

Beginner
Squat Dumbbells & Bands Compound
QuadsGlutes · Core
Rep range: 8–15 · Quad Dominant
Programs

Bulgarian Split Squat

aka BSS, Rear Foot Elevated Split Squat

Intermediate
Squat Dumbbells & Bands Compound Unilateral
QuadsGlutes · CoreAdductors
Rep range: 6–15 · Quad Dominant
Programs

Hack Squat

Beginner
Squat Full Gym Access Compound
Quads · Glutes
Rep range: 8–12 · Quad Dominant
Programs

Bodyweight Squat

aka Air Squat

Beginner
Squat Bodyweight Only Compound
QuadsGlutes · Core
Rep range: 15–30 · Quad Dominant
Programs

Pistol Squat

Advanced
Squat Bodyweight Only Compound Unilateral
QuadsGlutes · CoreAdductors
Rep range: 3–8 · Quad Dominant
Programs

Overhead Squat

Advanced
Squat Barbell & Rack Compound
QuadsGlutes · CoreFront DeltUpper Back
Rep range: 3–6 · Full Body
Programs Testable 1RM

Zercher Squat

Advanced
Squat Barbell & Rack Compound
QuadsGlutes · CoreBicepsUpper Back
Rep range: 5–10 · Quad Dominant
Programs

Safety Bar Squat

aka SSB Squat

Intermediate
Squat Full Gym Access Compound
QuadsGlutes · CoreUpper Back
Rep range: 3–10 · Quad Dominant
Programs Testable 1RM

Sissy Squat

Intermediate
Squat Bodyweight Only Isolation
Quads
Rep range: 8–15 · Quad Dominant
Programs

Box Squat

aka Barbell Box Squat, Westside Box Squat

Intermediate
Squat Barbell & Rack Compound
GlutesHamstringsQuads · ErectorsCoreAdductors
Rep range: 2–8 · Glute Dominant
Programs Testable 1RM

Jump Squat

Intermediate
Plyometric Bodyweight Only Compound
QuadsGlutes · Calves
Rep range: 8–15 · Quad Dominant
Programs

Leg Press

Beginner
Squat Full Gym Access Compound
QuadsGlutes · Hamstrings
Rep range: 8–15 · Quad Dominant
Programs

Walking Lunge

Beginner
Squat Dumbbells & Bands Compound Unilateral
QuadsGlutes · CoreHamstrings
Rep range: 8–15 · Quad Dominant
Programs

Reverse Lunge

Beginner
Squat Dumbbells & Bands Compound Unilateral
QuadsGlutes · Core
Rep range: 8–15 · Quad Dominant
Programs

Step-Up

Beginner
Squat Dumbbells & Bands Compound Unilateral
QuadsGlutes · Core
Rep range: 8–15 · Quad Dominant
Programs

Good Morning

Intermediate
Hinge Barbell & Rack Compound
HamstringsErectors · GlutesCore
Rep range: 6–12 · Hamstring Dominant
Programs

Rack Pull

aka Block Pull

Intermediate
Hinge Barbell & Rack Compound
ErectorsGlutesHamstrings · Upper BackLatsForearms +1
Rep range: 2–6 · Back Dominant
Programs Testable 1RM

Inverted Row

aka Bodyweight Row

Beginner
Horizontal Pull Barbell & Rack Compound
LatsUpper Back · BicepsCore
Rep range: 8–15 · Back Dominant
Programs