# Exercise library: 317 exercises with Trainaq's own 3D demos

Each exercise has a 3D demo by our own athlete (side and front views, male and female where rendered), step-by-step form, cues, common mistakes and the target angles and distances with their sources.

- [90/90 Hip Switch](https://trainaq.com/exercises/hip-90-90): glutes, hip flexors; bodyweight
- [Ab Wheel Rollout](https://trainaq.com/exercises/ab-wheel-rollout): abs; ab wheel
- [Air Bike](https://trainaq.com/exercises/air-bike): cardio; cardio machine
- [Alternating Heel Taps](https://trainaq.com/exercises/heel-taps): obliques; bodyweight
- [Archer Push-Up](https://trainaq.com/exercises/archer-push-up): chest; bodyweight
- [Arnold Press](https://trainaq.com/exercises/arnold-press): front delts, side delts; dumbbell, bench
- [Assisted Dip (Machine)](https://trainaq.com/exercises/assisted-dip-machine): triceps, chest; machine
- [Back Extension (45 Degrees)](https://trainaq.com/exercises/back-extension): lower back, glutes; machine
- [Band Chest Press](https://trainaq.com/exercises/band-chest-press): chest; band
- [Band Overhead Press](https://trainaq.com/exercises/band-overhead-press): front delts; band
- [Band Pull-Through](https://trainaq.com/exercises/band-pull-through): glutes, hamstrings; band
- [Band Seated Row](https://trainaq.com/exercises/band-seated-row): upper back, lats; band
- [Band Shoulder Pass-Through](https://trainaq.com/exercises/band-pass-through): front delts, chest; band
- [Band Split Squat](https://trainaq.com/exercises/band-split-squat): quads, glutes; band
- [Band Squat](https://trainaq.com/exercises/band-squat): quads, glutes; band
- [Band Stiff-Leg Deadlift](https://trainaq.com/exercises/band-stiff-leg-deadlift): hamstrings, glutes; band
- [Band Triceps Pushdown](https://trainaq.com/exercises/band-triceps-pushdown): triceps; band
- [Banded Clamshell](https://trainaq.com/exercises/clamshell): abductors, glutes; band
- [Banded Glute Bridge](https://trainaq.com/exercises/banded-glute-bridge): glutes; band
- [Banded Kneeling Hip Thrust](https://trainaq.com/exercises/banded-kneeling-hip-thrust): glutes; band
- [Barbell Back Squat](https://trainaq.com/exercises/barbell-back-squat): quads, glutes; barbell
- [Barbell Bench Press](https://trainaq.com/exercises/barbell-bench-press): chest; barbell, bench
- [Barbell Bent-Over Row](https://trainaq.com/exercises/barbell-bent-over-row): upper back, lats; barbell
- [Barbell Box Squat](https://trainaq.com/exercises/box-squat): quads, glutes; barbell, box
- [Barbell Forward Lunge](https://trainaq.com/exercises/barbell-forward-lunge): quads, glutes; barbell
- [Barbell Front Squat](https://trainaq.com/exercises/barbell-front-squat): quads, glutes; barbell
- [Barbell Glute Bridge](https://trainaq.com/exercises/barbell-glute-bridge): glutes; barbell
- [Barbell Good Morning](https://trainaq.com/exercises/good-morning): hamstrings, glutes, lower back; barbell
- [Barbell Hip Thrust](https://trainaq.com/exercises/barbell-hip-thrust): glutes; barbell, bench
- [Barbell Jump Squat](https://trainaq.com/exercises/barbell-jump-squat): quads, glutes; barbell
- [Barbell Lateral Lunge](https://trainaq.com/exercises/barbell-lateral-lunge): quads, adductors, glutes; barbell
- [Barbell Overhead Press (Standing)](https://trainaq.com/exercises/barbell-overhead-press): front delts; barbell
- [Barbell Push Press](https://trainaq.com/exercises/push-press): front delts; barbell
- [Barbell Reverse Lunge](https://trainaq.com/exercises/barbell-reverse-lunge): quads, glutes; barbell
- [Barbell Romanian Deadlift](https://trainaq.com/exercises/barbell-romanian-deadlift): hamstrings, glutes; barbell
- [Barbell Split Squat](https://trainaq.com/exercises/barbell-split-squat): quads, glutes; barbell
- [Barbell Step-Up](https://trainaq.com/exercises/barbell-step-up): quads, glutes; barbell, box
- [Barbell Stiff-Leg Deadlift](https://trainaq.com/exercises/barbell-stiff-leg-deadlift): hamstrings, glutes; barbell
- [Barbell Thruster](https://trainaq.com/exercises/barbell-thruster): quads, glutes, front delts; barbell
- [Barbell Upright Row](https://trainaq.com/exercises/upright-row): side delts, traps; barbell
- [Battle Rope Waves](https://trainaq.com/exercises/battle-rope-waves): front delts, cardio; battle rope
- [Belt Squat (Machine)](https://trainaq.com/exercises/belt-squat): quads, glutes; machine
- [Bent-Over Dumbbell Reverse Fly](https://trainaq.com/exercises/rear-delt-fly): rear delts; dumbbell
- [Bent-Over Dumbbell Row](https://trainaq.com/exercises/two-arm-dumbbell-row): upper back, lats; dumbbell
- [Bicycle Crunch](https://trainaq.com/exercises/bicycle-crunch): abs, obliques; bodyweight
- [Bird Dog](https://trainaq.com/exercises/bird-dog): lower back, abs; bodyweight
- [Boat Pose (Navasana)](https://trainaq.com/exercises/boat-pose): abs, hip flexors; yoga mat
- [Bodyweight Squat](https://trainaq.com/exercises/bodyweight-squat): quads, glutes; bodyweight
- [Box Jump](https://trainaq.com/exercises/box-jump): quads, glutes; box
- [Box Jump-Down to Single-Leg Landing](https://trainaq.com/exercises/box-jump-down-single-leg-landing): quads, glutes; box
- [Box Squat (Bodyweight, to a Bench)](https://trainaq.com/exercises/bodyweight-box-squat): quads, glutes; bench
- [Broad Jump](https://trainaq.com/exercises/broad-jump): glutes, quads; bodyweight
- [Burpee](https://trainaq.com/exercises/burpee): cardio, chest, quads; bodyweight
- [Butt Kicks](https://trainaq.com/exercises/butt-kicks): cardio, hamstrings; bodyweight
- [Cable Crunch](https://trainaq.com/exercises/cable-crunch): abs; cable
- [Cable Fly (Mid Height)](https://trainaq.com/exercises/mid-cable-fly): chest; cable
- [Cable Glute Kickback](https://trainaq.com/exercises/cable-glute-kickback): glutes; cable
- [Cable Lateral Raise](https://trainaq.com/exercises/cable-lateral-raise): side delts; cable
- [Cable Overhead Triceps Extension (Rope)](https://trainaq.com/exercises/cable-overhead-triceps-extension): triceps; cable
- [Cable Pull-Through](https://trainaq.com/exercises/cable-pull-through): glutes, hamstrings; cable
- [Cable Reverse Fly](https://trainaq.com/exercises/cable-reverse-fly): rear delts; cable
- [Cable Triceps Kickback](https://trainaq.com/exercises/cable-triceps-kickback): triceps; cable
- [Cable Woodchopper (High to Low)](https://trainaq.com/exercises/cable-woodchopper): obliques; cable
- [Cat-Cow](https://trainaq.com/exercises/cat-cow): lower back, upper back; bodyweight
- [Chair Pose (Utkatasana)](https://trainaq.com/exercises/chair-pose): quads, glutes; yoga mat
- [Chest Dip](https://trainaq.com/exercises/chest-dip): chest, lower chest; dip station
- [Chest Press (Machine)](https://trainaq.com/exercises/chest-press-machine): chest; machine
- [Chest-Supported Dumbbell Row](https://trainaq.com/exercises/chest-supported-dumbbell-row): upper back, lats; dumbbell, bench
- [Chest-Supported Rear Delt Raise](https://trainaq.com/exercises/incline-rear-delt-raise): rear delts; dumbbell, bench
- [Child's Pose](https://trainaq.com/exercises/childs-pose): lower back, lats; bodyweight
- [Close-Grip Bench Press](https://trainaq.com/exercises/close-grip-bench-press): triceps; barbell, bench
- [Cobra Stretch](https://trainaq.com/exercises/cobra-stretch): abs; bodyweight
- [Conventional Deadlift](https://trainaq.com/exercises/barbell-deadlift): glutes, hamstrings, lower back; barbell
- [Copenhagen Plank](https://trainaq.com/exercises/copenhagen-plank): adductors, obliques; bench
- [Cossack Squat](https://trainaq.com/exercises/cossack-squat): adductors, quads, glutes; bodyweight
- [Cross-Body Shoulder Stretch](https://trainaq.com/exercises/cross-body-shoulder-stretch): rear delts; bodyweight
- [Curtsy Lunge](https://trainaq.com/exercises/curtsy-lunge): glutes, quads; bodyweight
- [Dead Bug](https://trainaq.com/exercises/dead-bug): abs; bodyweight
- [Decline Dumbbell Press](https://trainaq.com/exercises/decline-dumbbell-press): lower chest; dumbbell, bench
- [Decline Push-Up](https://trainaq.com/exercises/decline-push-up): upper chest; bench
- [Decline Sit-Up](https://trainaq.com/exercises/decline-sit-up): abs; bench
- [Donkey Calf Raise (Machine)](https://trainaq.com/exercises/donkey-calf-raise): calves; machine
- [Donkey Kick](https://trainaq.com/exercises/donkey-kick): glutes; bodyweight
- [Double Kettlebell Front Squat](https://trainaq.com/exercises/kettlebell-front-squat): quads, glutes; kettlebell
- [Double Leg Stretch](https://trainaq.com/exercises/double-leg-stretch): abs; yoga mat
- [Downward Dog](https://trainaq.com/exercises/downward-dog): hamstrings, calves; bodyweight
- [Dragon Flag](https://trainaq.com/exercises/dragon-flag): abs; bench
- [Dumbbell Bench Press](https://trainaq.com/exercises/dumbbell-bench-press): chest; dumbbell, bench
- [Dumbbell Bulgarian Split Squat](https://trainaq.com/exercises/bulgarian-split-squat): quads, glutes; dumbbell, bench
- [Dumbbell Calf Raise](https://trainaq.com/exercises/dumbbell-calf-raise): calves; dumbbell
- [Dumbbell Clean and Press](https://trainaq.com/exercises/clean-and-press): front delts, glutes; dumbbell
- [Dumbbell Deadlift](https://trainaq.com/exercises/dumbbell-deadlift): glutes, hamstrings; dumbbell
- [Dumbbell Front Raise](https://trainaq.com/exercises/dumbbell-front-raise): front delts; dumbbell
- [Dumbbell Front Squat](https://trainaq.com/exercises/dumbbell-front-squat): quads, glutes; dumbbell
- [Dumbbell Hip Thrust](https://trainaq.com/exercises/dumbbell-hip-thrust): glutes; dumbbell, bench
- [Dumbbell Jump Squat](https://trainaq.com/exercises/dumbbell-jump-squat): quads, glutes; dumbbell
- [Dumbbell Lateral Raise](https://trainaq.com/exercises/dumbbell-lateral-raise): side delts; dumbbell
- [Dumbbell Lying Leg Curl](https://trainaq.com/exercises/dumbbell-lying-leg-curl): hamstrings; dumbbell, bench
- [Dumbbell Push Press](https://trainaq.com/exercises/dumbbell-push-press): front delts, triceps; dumbbell
- [Dumbbell Rear Delt Row](https://trainaq.com/exercises/dumbbell-rear-delt-row): rear delts, upper back; dumbbell, bench
- [Dumbbell Reverse Lunge](https://trainaq.com/exercises/dumbbell-reverse-lunge): quads, glutes; dumbbell
- [Dumbbell Romanian Deadlift](https://trainaq.com/exercises/dumbbell-romanian-deadlift): hamstrings, glutes; dumbbell
- [Dumbbell Seated Calf Raise](https://trainaq.com/exercises/dumbbell-seated-calf-raise): calves; dumbbell, bench
- [Dumbbell Side Bend](https://trainaq.com/exercises/dumbbell-side-bend): obliques; dumbbell
- [Dumbbell Single-Leg Squat](https://trainaq.com/exercises/dumbbell-single-leg-squat): quads, glutes; dumbbell, bench
- [Dumbbell Skull Crusher](https://trainaq.com/exercises/dumbbell-skull-crusher): triceps; dumbbell, bench
- [Dumbbell Squat](https://trainaq.com/exercises/dumbbell-squat): quads, glutes; dumbbell
- [Dumbbell Step-Up](https://trainaq.com/exercises/dumbbell-step-up): quads, glutes; dumbbell, box
- [Dumbbell Sumo Squat](https://trainaq.com/exercises/sumo-squat): quads, glutes, adductors; dumbbell
- [Dumbbell Thruster](https://trainaq.com/exercises/dumbbell-thruster): quads, front delts; dumbbell
- [Dumbbell Triceps Kickback](https://trainaq.com/exercises/dumbbell-triceps-kickback): triceps; dumbbell, bench
- [Dumbbell Walking Lunge](https://trainaq.com/exercises/dumbbell-walking-lunge): quads, glutes; dumbbell
- [Elliptical Trainer](https://trainaq.com/exercises/elliptical): cardio; cardio machine
- [Extended Side Angle (Utthita Parsvakonasana)](https://trainaq.com/exercises/extended-side-angle): quads, obliques; yoga mat
- [Face Pull](https://trainaq.com/exercises/face-pull): rear delts, upper back; cable
- [Fire Hydrant](https://trainaq.com/exercises/fire-hydrant): glutes, abductors; bodyweight
- [Forward Lunge](https://trainaq.com/exercises/forward-lunge): quads, glutes; bodyweight
- [Four-Limbed Staff (Chaturanga Dandasana)](https://trainaq.com/exercises/chaturanga): triceps, chest; yoga mat
- [Frog Pump](https://trainaq.com/exercises/frog-pump): glutes; bodyweight
- [Frog Stretch](https://trainaq.com/exercises/frog-stretch): adductors; bodyweight
- [Glute Bridge](https://trainaq.com/exercises/glute-bridge): glutes; bodyweight
- [Glute Kickback (Machine)](https://trainaq.com/exercises/glute-kickback-machine): glutes; machine
- [Glute-Ham Raise](https://trainaq.com/exercises/glute-ham-raise): hamstrings, glutes; machine
- [Goblet Squat](https://trainaq.com/exercises/goblet-squat): quads, glutes; dumbbell
- [Hack Squat (Machine)](https://trainaq.com/exercises/hack-squat): quads; machine
- [Happy Baby](https://trainaq.com/exercises/happy-baby): adductors, lower back; bodyweight
- [Head-to-Knee Pose (Janu Sirsasana)](https://trainaq.com/exercises/head-to-knee-pose): hamstrings; yoga mat
- [Heel-Elevated Goblet Squat](https://trainaq.com/exercises/heel-elevated-goblet-squat): quads; dumbbell, plate
- [High Knees](https://trainaq.com/exercises/high-knees): cardio, hip flexors; bodyweight
- [High Lunge (Crescent Lunge)](https://trainaq.com/exercises/high-lunge): quads, glutes; yoga mat
- [High Plank](https://trainaq.com/exercises/high-plank): abs; bodyweight
- [High Row (Machine)](https://trainaq.com/exercises/high-row-machine): lats, upper back; machine
- [Hindu Push-Up (Dand)](https://trainaq.com/exercises/hindu-push-up): chest, front delts; bodyweight
- [Hindu Squat (Baithak)](https://trainaq.com/exercises/hindu-squat): quads, glutes; bodyweight
- [Hip Abduction (Machine)](https://trainaq.com/exercises/hip-abduction-machine): abductors, glutes; machine
- [Hip Adduction (Machine)](https://trainaq.com/exercises/hip-adduction-machine): adductors; machine
- [Hip Thrust (Machine)](https://trainaq.com/exercises/hip-thrust-machine): glutes; machine
- [Inchworm](https://trainaq.com/exercises/inchworm): hamstrings, abs; bodyweight
- [Incline Cable Fly](https://trainaq.com/exercises/incline-cable-fly): upper chest; cable, bench
- [Incline Dumbbell T-Raise](https://trainaq.com/exercises/incline-t-raise): rear delts, upper back; dumbbell, bench
- [Incline Dumbbell Y-Raise](https://trainaq.com/exercises/incline-y-raise): traps, rear delts; dumbbell, bench
- [Incline Neutral-Grip Dumbbell Press](https://trainaq.com/exercises/incline-hammer-press): upper chest, triceps; dumbbell, bench
- [Incline Treadmill Walk](https://trainaq.com/exercises/incline-treadmill-walk): cardio, glutes; cardio machine
- [Inverted Row](https://trainaq.com/exercises/inverted-row): upper back, lats; smith
- [Iso-Lateral Row (Plate-Loaded)](https://trainaq.com/exercises/iso-lateral-row-machine): upper back, lats; machine
- [Jump Rope](https://trainaq.com/exercises/jump-rope): cardio, calves; jump rope
- [Jump Squat](https://trainaq.com/exercises/jump-squat): quads, glutes; bodyweight
- [Jumping Lunge](https://trainaq.com/exercises/jumping-lunge): quads, glutes; bodyweight
- [Kettlebell Clean](https://trainaq.com/exercises/kettlebell-clean): glutes, hamstrings; kettlebell
- [Kettlebell Deadlift](https://trainaq.com/exercises/kettlebell-deadlift): glutes, hamstrings; kettlebell
- [Kettlebell Goblet Squat](https://trainaq.com/exercises/kettlebell-goblet-squat): quads, glutes; kettlebell
- [Kettlebell Snatch](https://trainaq.com/exercises/kettlebell-snatch): glutes, front delts; kettlebell
- [Kettlebell Sumo Deadlift](https://trainaq.com/exercises/kettlebell-sumo-deadlift): glutes, adductors, quads; kettlebell
- [Kettlebell Sumo High Pull](https://trainaq.com/exercises/kettlebell-sumo-high-pull): glutes, traps; kettlebell
- [Kettlebell Swing](https://trainaq.com/exercises/kettlebell-swing): glutes, hamstrings; kettlebell
- [Knee Raise (Captain's Chair)](https://trainaq.com/exercises/captains-chair-knee-raise): abs, hip flexors; machine
- [Knee-to-Wall Ankle Mobilisation](https://trainaq.com/exercises/ankle-mobilization): calves; bodyweight
- [Kneeling Hip Flexor Stretch](https://trainaq.com/exercises/kneeling-hip-flexor-stretch): hip flexors; bodyweight
- [Kneeling Lat Stretch (Bench)](https://trainaq.com/exercises/lat-stretch): lats; bench
- [Knees-to-Chest Stretch](https://trainaq.com/exercises/knees-to-chest-stretch): lower back, glutes; bodyweight
- [Landmine Squat](https://trainaq.com/exercises/landmine-squat): quads, glutes; landmine
- [Lateral Band Walk](https://trainaq.com/exercises/lateral-band-walk): abductors, glutes; band
- [Lateral Lunge](https://trainaq.com/exercises/lateral-lunge): quads, glutes, adductors; bodyweight
- [Lateral Raise (Machine)](https://trainaq.com/exercises/machine-lateral-raise): side delts; machine
- [Lateral Step-Up](https://trainaq.com/exercises/lateral-step-up): quads, glutes; dumbbell, box
- [Lean-Away Cable Lateral Raise](https://trainaq.com/exercises/lean-away-cable-lateral-raise): side delts; cable
- [Leg Extension (Machine)](https://trainaq.com/exercises/leg-extension): quads; machine
- [Leg Press](https://trainaq.com/exercises/leg-press): quads, glutes; machine
- [Leg Press Calf Raise](https://trainaq.com/exercises/leg-press-calf-raise): calves; machine
- [Leg Swings (Front to Back)](https://trainaq.com/exercises/leg-swings): hip flexors, hamstrings; bodyweight
- [Leg Swings (Side to Side)](https://trainaq.com/exercises/lateral-leg-swings): adductors, abductors; bodyweight
- [Low-Bar Back Squat](https://trainaq.com/exercises/barbell-low-bar-squat): glutes, quads; barbell
- [Low-to-High Cable Fly](https://trainaq.com/exercises/low-to-high-cable-fly): upper chest; cable
- [Lunge with Twist](https://trainaq.com/exercises/lunge-with-twist): quads, obliques; bodyweight
- [Lying Band Hamstring Stretch](https://trainaq.com/exercises/band-hamstring-stretch): hamstrings; band
- [Lying Figure-Four Stretch](https://trainaq.com/exercises/figure-four-stretch): glutes; bodyweight
- [Lying Leg Curl (Machine)](https://trainaq.com/exercises/lying-leg-curl): hamstrings; machine
- [Lying Leg Raise](https://trainaq.com/exercises/lying-leg-raise): abs, hip flexors; bodyweight
- [Lying Windshield Wiper](https://trainaq.com/exercises/windshield-wiper): obliques, abs; bodyweight
- [Medicine Ball Slam](https://trainaq.com/exercises/medicine-ball-slam): abs, lats; medicine ball
- [Mountain Climber](https://trainaq.com/exercises/mountain-climber): abs, hip flexors; bodyweight
- [Narrow-Stance Barbell Squat](https://trainaq.com/exercises/barbell-narrow-stance-squat): quads; barbell
- [Neck Side Stretch](https://trainaq.com/exercises/neck-side-stretch): neck; bodyweight
- [Neutral-Grip Dumbbell Bench Press](https://trainaq.com/exercises/neutral-grip-dumbbell-press): chest, triceps; dumbbell, bench
- [Nordic Hamstring Curl](https://trainaq.com/exercises/nordic-hamstring-curl): hamstrings; bodyweight
- [Open Book (Thoracic Rotation)](https://trainaq.com/exercises/open-book): upper back; bodyweight
- [Overhead Dumbbell Triceps Extension](https://trainaq.com/exercises/overhead-dumbbell-triceps-extension): triceps; dumbbell
- [Overhead Squat](https://trainaq.com/exercises/overhead-squat): quads, glutes; barbell
- [Overhead Triceps Stretch](https://trainaq.com/exercises/overhead-triceps-stretch): triceps; bodyweight
- [Pallof Press](https://trainaq.com/exercises/pallof-press): obliques, abs; cable
- [Pelvic Curl](https://trainaq.com/exercises/pelvic-curl): glutes, abs; yoga mat
- [Pendlay Row](https://trainaq.com/exercises/pendlay-row): upper back, lats; barbell
- [Pendulum Squat (Machine)](https://trainaq.com/exercises/pendulum-squat): quads; machine
- [Pigeon Pose](https://trainaq.com/exercises/pigeon-pose): glutes, hip flexors; bodyweight
- [Pike Push-Up](https://trainaq.com/exercises/pike-push-up): front delts; bodyweight
- [Pistol Squat](https://trainaq.com/exercises/pistol-squat): quads, glutes; bodyweight
- [Plank (Forearm)](https://trainaq.com/exercises/plank): abs; bodyweight
- [Plyometric Push-Up](https://trainaq.com/exercises/plyometric-push-up): chest; bodyweight
- [Push-Up to Side Plank (T Push-Up)](https://trainaq.com/exercises/push-up-to-side-plank): chest, obliques; bodyweight
- [Rack Pull](https://trainaq.com/exercises/rack-pull): lower back, traps, glutes; barbell
- [Renegade Row](https://trainaq.com/exercises/renegade-row): upper back, abs; dumbbell
- [Reverse Crunch](https://trainaq.com/exercises/reverse-crunch): abs; bodyweight
- [Reverse Hyper on a Bench](https://trainaq.com/exercises/reverse-hyper-on-bench): glutes, lower back; bench
- [Reverse Hyperextension](https://trainaq.com/exercises/reverse-hyperextension): glutes, hamstrings; machine
- [Reverse Lunge](https://trainaq.com/exercises/reverse-lunge): quads, glutes; bodyweight
- [Reverse Pec Deck](https://trainaq.com/exercises/reverse-pec-deck): rear delts; machine
- [Reverse-Grip Barbell Row](https://trainaq.com/exercises/underhand-barbell-row): lats, upper back; barbell
- [Roll-Up](https://trainaq.com/exercises/pilates-roll-up): abs; yoga mat
- [Rowing Machine](https://trainaq.com/exercises/rowing-machine): cardio, upper back; cardio machine
- [Saw](https://trainaq.com/exercises/pilates-saw): obliques, hamstrings; yoga mat
- [Scissor Kicks](https://trainaq.com/exercises/scissor-kicks): abs, hip flexors; bodyweight
- [Scorpion Stretch](https://trainaq.com/exercises/scorpion-stretch): hip flexors, lower back; bodyweight
- [Seal Row](https://trainaq.com/exercises/seal-row): upper back, lats; barbell, bench
- [Seated Barbell Overhead Press](https://trainaq.com/exercises/seated-barbell-overhead-press): front delts; barbell, bench
- [Seated Cable Row](https://trainaq.com/exercises/seated-cable-row): upper back, lats; cable
- [Seated Calf Raise (Machine)](https://trainaq.com/exercises/seated-calf-raise): calves; machine
- [Seated Dip (Machine)](https://trainaq.com/exercises/seated-dip-machine): triceps; machine
- [Seated Dumbbell Lateral Raise](https://trainaq.com/exercises/seated-lateral-raise): side delts; dumbbell, bench
- [Seated Dumbbell Shoulder Press](https://trainaq.com/exercises/seated-dumbbell-shoulder-press): front delts, side delts; dumbbell, bench
- [Seated Glute Stretch](https://trainaq.com/exercises/seated-glute-stretch): glutes; bodyweight
- [Seated Good Morning](https://trainaq.com/exercises/barbell-seated-good-morning): lower back, hamstrings; barbell, bench
- [Seated Hamstring Stretch](https://trainaq.com/exercises/seated-hamstring-stretch): hamstrings; bodyweight
- [Seated Leg Curl (Machine)](https://trainaq.com/exercises/seated-leg-curl): hamstrings; machine
- [Seated Row (Machine)](https://trainaq.com/exercises/seated-row-machine): upper back, lats; machine
- [Seated Spinal Twist (Ardha Matsyendrasana)](https://trainaq.com/exercises/seated-spinal-twist): obliques, lower back; yoga mat
- [Shadow Boxing](https://trainaq.com/exercises/shadow-boxing): cardio, front delts; bodyweight
- [Shoulder Bridge](https://trainaq.com/exercises/shoulder-bridge): glutes, hamstrings; yoga mat
- [Shoulder Press (Machine)](https://trainaq.com/exercises/shoulder-press-machine): front delts; machine
- [Shoulder Tap Push-Up](https://trainaq.com/exercises/shoulder-tap-push-up): chest, abs; bodyweight
- [Side Kick Front and Back](https://trainaq.com/exercises/side-kick-front-back): glutes, hip flexors; yoga mat
- [Side Plank Hip Dip](https://trainaq.com/exercises/side-plank-hip-dip): obliques; bodyweight
- [Side Plank with Leg Raise](https://trainaq.com/exercises/side-plank-leg-raise): abductors, glutes; bodyweight
- [Side-Lying Leg Raise](https://trainaq.com/exercises/side-lying-leg-raise): abductors, glutes; bodyweight
- [Single Leg Circles](https://trainaq.com/exercises/single-leg-circles): hip flexors, abs; yoga mat
- [Single Leg Stretch](https://trainaq.com/exercises/single-leg-stretch): abs; yoga mat
- [Single-Arm Cable Fly](https://trainaq.com/exercises/single-arm-cable-fly): chest; cable
- [Single-Arm Cable Pushdown](https://trainaq.com/exercises/single-arm-cable-pushdown): triceps; cable
- [Single-Arm Dumbbell Row](https://trainaq.com/exercises/single-arm-dumbbell-row): lats, upper back; dumbbell, bench
- [Single-Arm Dumbbell Snatch](https://trainaq.com/exercises/dumbbell-snatch): glutes, front delts; dumbbell
- [Single-Arm Kettlebell Overhead Press](https://trainaq.com/exercises/kettlebell-overhead-press): front delts; kettlebell
- [Single-Arm Kettlebell Row](https://trainaq.com/exercises/kettlebell-row): lats, upper back; kettlebell
- [Single-Arm Overhead Dumbbell Extension](https://trainaq.com/exercises/single-arm-overhead-dumbbell-extension): triceps; dumbbell
- [Single-Arm Seated Cable Row](https://trainaq.com/exercises/single-arm-cable-row): lats, upper back; cable
- [Single-Leg Calf Raise](https://trainaq.com/exercises/single-leg-calf-raise): calves; bodyweight
- [Single-Leg Glute Bridge](https://trainaq.com/exercises/single-leg-glute-bridge): glutes; bodyweight
- [Single-Leg Hip Thrust](https://trainaq.com/exercises/single-leg-hip-thrust): glutes; bench
- [Single-Leg Leg Press](https://trainaq.com/exercises/single-leg-leg-press): quads, glutes; machine
- [Single-Leg Romanian Deadlift (Dumbbell)](https://trainaq.com/exercises/single-leg-romanian-deadlift): hamstrings, glutes; dumbbell
- [Sissy Squat](https://trainaq.com/exercises/sissy-squat): quads; bodyweight
- [Skater Jump](https://trainaq.com/exercises/skater-jump): glutes, quads; bodyweight
- [Ski Erg](https://trainaq.com/exercises/ski-erg): cardio, lats; cardio machine
- [Skull Crusher (EZ Bar)](https://trainaq.com/exercises/skull-crusher): triceps; ez bar, bench
- [Sled Push](https://trainaq.com/exercises/sled-push): quads, glutes; sled
- [Smith Machine Bench Press](https://trainaq.com/exercises/smith-machine-bench-press): chest; smith, bench
- [Smith Machine Bent-Over Row](https://trainaq.com/exercises/smith-machine-row): upper back, lats; smith
- [Smith Machine Calf Raise](https://trainaq.com/exercises/smith-machine-calf-raise): calves; smith
- [Smith Machine Close-Grip Bench Press](https://trainaq.com/exercises/smith-machine-close-grip-bench-press): triceps; smith, bench
- [Smith Machine Front Squat](https://trainaq.com/exercises/smith-front-squat): quads; smith
- [Smith Machine Good Morning](https://trainaq.com/exercises/smith-good-morning): hamstrings, lower back; smith
- [Smith Machine Hack Squat (Feet Forward)](https://trainaq.com/exercises/smith-hack-squat): quads; smith
- [Smith Machine Hip Thrust](https://trainaq.com/exercises/smith-machine-hip-thrust): glutes; smith, bench
- [Smith Machine Incline Bench Press](https://trainaq.com/exercises/smith-machine-incline-bench-press): upper chest; smith, bench
- [Smith Machine Romanian Deadlift](https://trainaq.com/exercises/smith-machine-romanian-deadlift): hamstrings, glutes; smith
- [Smith Machine Shoulder Press](https://trainaq.com/exercises/smith-machine-shoulder-press): front delts; smith, bench
- [Smith Machine Shrug](https://trainaq.com/exercises/smith-machine-shrug): traps; smith
- [Smith Machine Split Squat](https://trainaq.com/exercises/smith-machine-split-squat): quads, glutes; smith
- [Smith Machine Squat](https://trainaq.com/exercises/smith-machine-squat): quads, glutes; smith
- [Smith Machine Sumo Squat](https://trainaq.com/exercises/smith-sumo-squat): adductors, glutes; smith
- [Spine Stretch Forward](https://trainaq.com/exercises/spine-stretch-forward): lower back, hamstrings; yoga mat
- [Split Squat](https://trainaq.com/exercises/split-squat): quads, glutes; bodyweight
- [Stability Ball Crunch](https://trainaq.com/exercises/stability-ball-crunch): abs; stability ball
- [Stability Ball Leg Curl](https://trainaq.com/exercises/stability-ball-leg-curl): hamstrings; stability ball
- [Stair Climber](https://trainaq.com/exercises/stair-climber): cardio, glutes; cardio machine
- [Standing Cable Chest Press](https://trainaq.com/exercises/cable-chest-press): chest; cable
- [Standing Cable Hip Abduction](https://trainaq.com/exercises/cable-hip-abduction): abductors, glutes; cable
- [Standing Cable Hip Adduction](https://trainaq.com/exercises/cable-hip-adduction): adductors; cable
- [Standing Calf Raise (Bodyweight)](https://trainaq.com/exercises/bodyweight-calf-raise): calves; bodyweight
- [Standing Calf Raise (Machine)](https://trainaq.com/exercises/standing-calf-raise-machine): calves; machine
- [Standing Forward Fold (Uttanasana)](https://trainaq.com/exercises/standing-forward-fold): hamstrings; yoga mat
- [Standing Hamstring Stretch](https://trainaq.com/exercises/standing-hamstring-stretch): hamstrings; bodyweight
- [Standing Hip Circles](https://trainaq.com/exercises/hip-circles): hip flexors, glutes; bodyweight
- [Standing Quad Stretch](https://trainaq.com/exercises/standing-quad-stretch): quads; bodyweight
- [Standing Side Bend Stretch](https://trainaq.com/exercises/standing-side-stretch): obliques, lats; bodyweight
- [Star Jump](https://trainaq.com/exercises/star-jump): cardio; bodyweight
- [Stationary Bike](https://trainaq.com/exercises/stationary-bike): cardio, quads; cardio machine
- [Step-Up](https://trainaq.com/exercises/step-up): quads, glutes; box
- [Sumo Deadlift](https://trainaq.com/exercises/sumo-deadlift): glutes, quads, adductors; barbell
- [Sun Salutation A (Surya Namaskar A)](https://trainaq.com/exercises/sun-salutation-a): hamstrings, triceps; yoga mat
- [Supine Spinal Twist](https://trainaq.com/exercises/supine-spinal-twist): lower back, obliques; bodyweight
- [Swimming](https://trainaq.com/exercises/pilates-swimming): lower back, glutes; yoga mat
- [T-Bar Row](https://trainaq.com/exercises/t-bar-row): upper back, lats; landmine
- [Teaser](https://trainaq.com/exercises/teaser): abs, hip flexors; yoga mat
- [The Hundred](https://trainaq.com/exercises/pilates-hundred): abs; yoga mat
- [Thread the Needle](https://trainaq.com/exercises/thread-the-needle): upper back; bodyweight
- [Tibialis Raise](https://trainaq.com/exercises/tibialis-raise): tibialis; bodyweight
- [Toe-Touch Crunch](https://trainaq.com/exercises/toe-touch-crunch): abs; bodyweight
- [Tree Pose (Vrksasana)](https://trainaq.com/exercises/tree-pose): glutes, abductors; yoga mat
- [Triangle Pose (Trikonasana)](https://trainaq.com/exercises/triangle-pose): hamstrings, obliques; yoga mat
- [Triceps Extension (Machine)](https://trainaq.com/exercises/triceps-extension-machine): triceps; machine
- [Tuck Jump](https://trainaq.com/exercises/tuck-jump): quads, calves; bodyweight
- [Turkish Get-Up](https://trainaq.com/exercises/turkish-get-up): front delts, abs; kettlebell
- [V-Up](https://trainaq.com/exercises/v-up): abs; bodyweight
- [Walking Lunge](https://trainaq.com/exercises/walking-lunge): quads, glutes; bodyweight
- [Wall Angel](https://trainaq.com/exercises/wall-angel): upper back, rear delts; bodyweight
- [Wall Ball](https://trainaq.com/exercises/wall-ball): quads, front delts; medicine ball
- [Wall Calf Stretch](https://trainaq.com/exercises/calf-stretch): calves; bodyweight
- [Wall Handstand Push-Up](https://trainaq.com/exercises/handstand-push-up): front delts; bodyweight
- [Wall Push-Up](https://trainaq.com/exercises/wall-push-up): chest; bodyweight
- [Wall Sit](https://trainaq.com/exercises/wall-sit): quads; bodyweight
- [Warrior I (Virabhadrasana I)](https://trainaq.com/exercises/warrior-1): quads, glutes; yoga mat
- [Warrior II (Virabhadrasana II)](https://trainaq.com/exercises/warrior-2): quads, glutes; yoga mat
- [Warrior III (Virabhadrasana III)](https://trainaq.com/exercises/warrior-3): glutes, hamstrings; yoga mat
- [Wide-Grip Push-Up](https://trainaq.com/exercises/wide-push-up): chest; bodyweight
- [Wide-Grip Seated Cable Row](https://trainaq.com/exercises/wide-grip-cable-row): upper back, rear delts; cable
- [Wide-Stance Barbell Squat](https://trainaq.com/exercises/barbell-wide-stance-squat): quads, glutes, adductors; barbell
- [World's Greatest Stretch](https://trainaq.com/exercises/worlds-greatest-stretch): hip flexors, hamstrings; bodyweight
- [Wrist Flexor Stretch](https://trainaq.com/exercises/wrist-flexor-stretch): forearms; bodyweight

Source: https://trainaq.com/exercises