Exercise library
317 exercises, each with our own 3D demo.
Every exercise here is filmed by Trainaq’s own 3D athlete and comes with step-by-step form, cues, common mistakes and the target angles and distances, each with its sources. Browse by muscle or equipment, or open an exercise to see it from the side, and from the front where we rendered it.
By muscle
Quads 67
- Band Split Squatband
- Band Squatband
- Barbell Back Squatbarbell
- Barbell Box Squatbarbell, box
- Barbell Forward Lungebarbell
- Barbell Front Squatbarbell
- Barbell Jump Squatbarbell
- Barbell Lateral Lungebarbell
- Barbell Reverse Lungebarbell
- Barbell Split Squatbarbell
- Barbell Step-Upbarbell, box
- Barbell Thrusterbarbell
- Belt Squat (Machine)machine
- Bodyweight Squatbodyweight
- Box Jumpbox
- Box Jump-Down to Single-Leg Landingbox
- Box Squat (Bodyweight, to a Bench)bench
- Chair Pose (Utkatasana)yoga mat
- Double Kettlebell Front Squatkettlebell
- Dumbbell Bulgarian Split Squatdumbbell, bench
- Dumbbell Front Squatdumbbell
- Dumbbell Jump Squatdumbbell
- Dumbbell Reverse Lungedumbbell
- Dumbbell Single-Leg Squatdumbbell, bench
- Dumbbell Squatdumbbell
- Dumbbell Step-Updumbbell, box
- Dumbbell Sumo Squatdumbbell
- Dumbbell Thrusterdumbbell
- Dumbbell Walking Lungedumbbell
- Extended Side Angle (Utthita Parsvakonasana)yoga mat
- Forward Lungebodyweight
- Goblet Squatdumbbell
- Hack Squat (Machine)machine
- Heel-Elevated Goblet Squatdumbbell, plate
- High Lunge (Crescent Lunge)yoga mat
- Hindu Squat (Baithak)bodyweight
- Jump Squatbodyweight
- Jumping Lungebodyweight
- Kettlebell Goblet Squatkettlebell
- Landmine Squatlandmine
- Lateral Lungebodyweight
- Lateral Step-Updumbbell, box
- Leg Extension (Machine)machine
- Leg Pressmachine
- Lunge with Twistbodyweight
- Narrow-Stance Barbell Squatbarbell
- Overhead Squatbarbell
- Pendulum Squat (Machine)machine
- Pistol Squatbodyweight
- Reverse Lungebodyweight
- Single-Leg Leg Pressmachine
- Sissy Squatbodyweight
- Sled Pushsled
- Smith Machine Front Squatsmith
- Smith Machine Hack Squat (Feet Forward)smith
- Smith Machine Split Squatsmith
- Smith Machine Squatsmith
- Split Squatbodyweight
- Standing Quad Stretchbodyweight
- Step-Upbox
- Tuck Jumpbodyweight
- Walking Lungebodyweight
- Wall Ballmedicine ball
- Wall Sitbodyweight
- Warrior I (Virabhadrasana I)yoga mat
- Warrior II (Virabhadrasana II)yoga mat
- Wide-Stance Barbell Squatbarbell
Glutes 42
- 90/90 Hip Switchbodyweight
- Band Pull-Throughband
- Banded Glute Bridgeband
- Banded Kneeling Hip Thrustband
- Barbell Glute Bridgebarbell
- Barbell Hip Thrustbarbell, bench
- Broad Jumpbodyweight
- Cable Glute Kickbackcable
- Cable Pull-Throughcable
- Conventional Deadliftbarbell
- Curtsy Lungebodyweight
- Donkey Kickbodyweight
- Dumbbell Deadliftdumbbell
- Dumbbell Hip Thrustdumbbell, bench
- Fire Hydrantbodyweight
- Frog Pumpbodyweight
- Glute Bridgebodyweight
- Glute Kickback (Machine)machine
- Hip Thrust (Machine)machine
- Kettlebell Cleankettlebell
- Kettlebell Deadliftkettlebell
- Kettlebell Snatchkettlebell
- Kettlebell Sumo Deadliftkettlebell
- Kettlebell Sumo High Pullkettlebell
- Kettlebell Swingkettlebell
- Low-Bar Back Squatbarbell
- Lying Figure-Four Stretchbodyweight
- Pelvic Curlyoga mat
- Pigeon Posebodyweight
- Reverse Hyper on a Benchbench
- Reverse Hyperextensionmachine
- Seated Glute Stretchbodyweight
- Shoulder Bridgeyoga mat
- Side Kick Front and Backyoga mat
- Single-Arm Dumbbell Snatchdumbbell
- Single-Leg Glute Bridgebodyweight
- Single-Leg Hip Thrustbench
- Skater Jumpbodyweight
- Smith Machine Hip Thrustsmith, bench
- Sumo Deadliftbarbell
- Tree Pose (Vrksasana)yoga mat
- Warrior III (Virabhadrasana III)yoga mat
Abs 24
- Ab Wheel Rolloutab wheel
- Bicycle Crunchbodyweight
- Boat Pose (Navasana)yoga mat
- Cable Crunchcable
- Cobra Stretchbodyweight
- Dead Bugbodyweight
- Decline Sit-Upbench
- Double Leg Stretchyoga mat
- Dragon Flagbench
- High Plankbodyweight
- Knee Raise (Captain's Chair)machine
- Lying Leg Raisebodyweight
- Medicine Ball Slammedicine ball
- Mountain Climberbodyweight
- Plank (Forearm)bodyweight
- Reverse Crunchbodyweight
- Roll-Upyoga mat
- Scissor Kicksbodyweight
- Single Leg Stretchyoga mat
- Stability Ball Crunchstability ball
- Teaseryoga mat
- The Hundredyoga mat
- Toe-Touch Crunchbodyweight
- V-Upbodyweight
Hamstrings 23
- Band Stiff-Leg Deadliftband
- Barbell Good Morningbarbell
- Barbell Romanian Deadliftbarbell
- Barbell Stiff-Leg Deadliftbarbell
- Downward Dogbodyweight
- Dumbbell Lying Leg Curldumbbell, bench
- Dumbbell Romanian Deadliftdumbbell
- Glute-Ham Raisemachine
- Head-to-Knee Pose (Janu Sirsasana)yoga mat
- Inchwormbodyweight
- Lying Band Hamstring Stretchband
- Lying Leg Curl (Machine)machine
- Nordic Hamstring Curlbodyweight
- Seated Hamstring Stretchbodyweight
- Seated Leg Curl (Machine)machine
- Single-Leg Romanian Deadlift (Dumbbell)dumbbell
- Smith Machine Good Morningsmith
- Smith Machine Romanian Deadliftsmith
- Stability Ball Leg Curlstability ball
- Standing Forward Fold (Uttanasana)yoga mat
- Standing Hamstring Stretchbodyweight
- Sun Salutation A (Surya Namaskar A)yoga mat
- Triangle Pose (Trikonasana)yoga mat
Chest 17
- Archer Push-Upbodyweight
- Band Chest Pressband
- Barbell Bench Pressbarbell, bench
- Cable Fly (Mid Height)cable
- Chest Dipdip station
- Chest Press (Machine)machine
- Dumbbell Bench Pressdumbbell, bench
- Hindu Push-Up (Dand)bodyweight
- Neutral-Grip Dumbbell Bench Pressdumbbell, bench
- Plyometric Push-Upbodyweight
- Push-Up to Side Plank (T Push-Up)bodyweight
- Shoulder Tap Push-Upbodyweight
- Single-Arm Cable Flycable
- Smith Machine Bench Presssmith, bench
- Standing Cable Chest Presscable
- Wall Push-Upbodyweight
- Wide-Grip Push-Upbodyweight
Front delts 17
- Arnold Pressdumbbell, bench
- Band Overhead Pressband
- Band Shoulder Pass-Throughband
- Barbell Overhead Press (Standing)barbell
- Barbell Push Pressbarbell
- Battle Rope Wavesbattle rope
- Dumbbell Clean and Pressdumbbell
- Dumbbell Front Raisedumbbell
- Dumbbell Push Pressdumbbell
- Pike Push-Upbodyweight
- Seated Barbell Overhead Pressbarbell, bench
- Seated Dumbbell Shoulder Pressdumbbell, bench
- Shoulder Press (Machine)machine
- Single-Arm Kettlebell Overhead Presskettlebell
- Smith Machine Shoulder Presssmith, bench
- Turkish Get-Upkettlebell
- Wall Handstand Push-Upbodyweight
Upper back 17
- Band Seated Rowband
- Barbell Bent-Over Rowbarbell
- Bent-Over Dumbbell Rowdumbbell
- Chest-Supported Dumbbell Rowdumbbell, bench
- Inverted Rowsmith
- Iso-Lateral Row (Plate-Loaded)machine
- Open Book (Thoracic Rotation)bodyweight
- Pendlay Rowbarbell
- Renegade Rowdumbbell
- Seal Rowbarbell, bench
- Seated Cable Rowcable
- Seated Row (Machine)machine
- Smith Machine Bent-Over Rowsmith
- T-Bar Rowlandmine
- Thread the Needlebodyweight
- Wall Angelbodyweight
- Wide-Grip Seated Cable Rowcable
Triceps 16
- Assisted Dip (Machine)machine
- Band Triceps Pushdownband
- Cable Overhead Triceps Extension (Rope)cable
- Cable Triceps Kickbackcable
- Close-Grip Bench Pressbarbell, bench
- Dumbbell Skull Crusherdumbbell, bench
- Dumbbell Triceps Kickbackdumbbell, bench
- Four-Limbed Staff (Chaturanga Dandasana)yoga mat
- Overhead Dumbbell Triceps Extensiondumbbell
- Overhead Triceps Stretchbodyweight
- Seated Dip (Machine)machine
- Single-Arm Cable Pushdowncable
- Single-Arm Overhead Dumbbell Extensiondumbbell
- Skull Crusher (EZ Bar)ez bar, bench
- Smith Machine Close-Grip Bench Presssmith, bench
- Triceps Extension (Machine)machine
Cardio 13
- Air Bikecardio machine
- Burpeebodyweight
- Butt Kicksbodyweight
- Elliptical Trainercardio machine
- High Kneesbodyweight
- Incline Treadmill Walkcardio machine
- Jump Ropejump rope
- Rowing Machinecardio machine
- Shadow Boxingbodyweight
- Ski Ergcardio machine
- Stair Climbercardio machine
- Star Jumpbodyweight
- Stationary Bikecardio machine
Calves 11
- Donkey Calf Raise (Machine)machine
- Dumbbell Calf Raisedumbbell
- Dumbbell Seated Calf Raisedumbbell, bench
- Knee-to-Wall Ankle Mobilisationbodyweight
- Leg Press Calf Raisemachine
- Seated Calf Raise (Machine)machine
- Single-Leg Calf Raisebodyweight
- Smith Machine Calf Raisesmith
- Standing Calf Raise (Bodyweight)bodyweight
- Standing Calf Raise (Machine)machine
- Wall Calf Stretchbodyweight
Lower back 10
- Back Extension (45 Degrees)machine
- Bird Dogbodyweight
- Cat-Cowbodyweight
- Child's Posebodyweight
- Knees-to-Chest Stretchbodyweight
- Rack Pullbarbell
- Seated Good Morningbarbell, bench
- Spine Stretch Forwardyoga mat
- Supine Spinal Twistbodyweight
- Swimmingyoga mat
Obliques 9
- Alternating Heel Tapsbodyweight
- Cable Woodchopper (High to Low)cable
- Dumbbell Side Benddumbbell
- Lying Windshield Wiperbodyweight
- Pallof Presscable
- Sawyoga mat
- Seated Spinal Twist (Ardha Matsyendrasana)yoga mat
- Side Plank Hip Dipbodyweight
- Standing Side Bend Stretchbodyweight
Rear delts 8
- Bent-Over Dumbbell Reverse Flydumbbell
- Cable Reverse Flycable
- Chest-Supported Rear Delt Raisedumbbell, bench
- Cross-Body Shoulder Stretchbodyweight
- Dumbbell Rear Delt Rowdumbbell, bench
- Face Pullcable
- Incline Dumbbell T-Raisedumbbell, bench
- Reverse Pec Deckmachine
Adductors 8
- Copenhagen Plankbench
- Cossack Squatbodyweight
- Frog Stretchbodyweight
- Happy Babybodyweight
- Hip Adduction (Machine)machine
- Leg Swings (Side to Side)bodyweight
- Smith Machine Sumo Squatsmith
- Standing Cable Hip Adductioncable
Abductors 6
- Banded Clamshellband
- Hip Abduction (Machine)machine
- Lateral Band Walkband
- Side Plank with Leg Raisebodyweight
- Side-Lying Leg Raisebodyweight
- Standing Cable Hip Abductioncable
Side delts 6
- Barbell Upright Rowbarbell
- Cable Lateral Raisecable
- Dumbbell Lateral Raisedumbbell
- Lateral Raise (Machine)machine
- Lean-Away Cable Lateral Raisecable
- Seated Dumbbell Lateral Raisedumbbell, bench
Lats 6
- High Row (Machine)machine
- Kneeling Lat Stretch (Bench)bench
- Reverse-Grip Barbell Rowbarbell
- Single-Arm Dumbbell Rowdumbbell, bench
- Single-Arm Kettlebell Rowkettlebell
- Single-Arm Seated Cable Rowcable
Hip flexors 6
- Kneeling Hip Flexor Stretchbodyweight
- Leg Swings (Front to Back)bodyweight
- Scorpion Stretchbodyweight
- Single Leg Circlesyoga mat
- Standing Hip Circlesbodyweight
- World's Greatest Stretchbodyweight
Upper chest 5
- Decline Push-Upbench
- Incline Cable Flycable, bench
- Incline Neutral-Grip Dumbbell Pressdumbbell, bench
- Low-to-High Cable Flycable
- Smith Machine Incline Bench Presssmith, bench
Traps 2
- Incline Dumbbell Y-Raisedumbbell, bench
- Smith Machine Shrugsmith
Lower chest 1
- Decline Dumbbell Pressdumbbell, bench
Neck 1
- Neck Side Stretchbodyweight
Tibialis 1
- Tibialis Raisebodyweight
Forearms 1
- Wrist Flexor Stretchbodyweight
How are these demos made?
Each exercise starts as a written form spec drawn from coaching references such as ACE and NASM and from published studies. Our 3D athlete is then animated to those targets, and every clip is checked against its spec before it is published. The same demos play in the free Trainaq app when a coach adds the exercise to a client’s workout.
The exercise library in Trainaq →
