https://trainaq.com/exercises/hip-90-90 https://media.trainaq.com/exercises/hip_90_90/1551464924/poster-side-m-1080.jpg 90/90 Hip Switch: 3D exercise demo How to do the 90/90 Hip Switch, shown by Trainaq's own 3D athlete. Works the glutes and hip flexors. https://media.trainaq.com/exercises/hip_90_90/1551464924/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/ab-wheel-rollout https://media.trainaq.com/exercises/ab_wheel_rollout/481d745f00/poster-side-m-1080.jpg Ab Wheel Rollout: 3D exercise demo How to do the Ab Wheel Rollout, shown by Trainaq's own 3D athlete. Works the abs. https://media.trainaq.com/exercises/ab_wheel_rollout/481d745f00/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/air-bike https://media.trainaq.com/exercises/air_bike/13c812c20b/poster-side-m-1080.jpg Air Bike: 3D exercise demo How to do the Air Bike, shown by Trainaq's own 3D athlete. Works the cardio. https://media.trainaq.com/exercises/air_bike/13c812c20b/side-m-720.mp4 2 2026-10-17 yes https://trainaq.com/exercises/heel-taps https://media.trainaq.com/exercises/heel_taps/f68ffbcaab/poster-side-m-1080.jpg Alternating Heel Taps: 3D exercise demo How to do the Alternating Heel Taps, shown by Trainaq's own 3D athlete. Works the obliques. https://media.trainaq.com/exercises/heel_taps/f68ffbcaab/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/archer-push-up https://media.trainaq.com/exercises/archer_push_up/e0dd4cae84/poster-side-m-1080.jpg Archer Push-Up: 3D exercise demo How to do the Archer Push-Up, shown by Trainaq's own 3D athlete. Works the chest. https://media.trainaq.com/exercises/archer_push_up/e0dd4cae84/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/arnold-press https://media.trainaq.com/exercises/arnold_press/ab6077b620/poster-side-m-1080.jpg Arnold Press: 3D exercise demo How to do the Arnold Press, shown by Trainaq's own 3D athlete. Works the front delts and side delts. https://media.trainaq.com/exercises/arnold_press/ab6077b620/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/assisted-dip-machine https://media.trainaq.com/exercises/assisted_dip_machine/9ed3a78e9c/poster-side-m-1080.jpg Assisted Dip (Machine): 3D exercise demo How to do the Assisted Dip (Machine), shown by Trainaq's own 3D athlete. Works the triceps and chest. https://media.trainaq.com/exercises/assisted_dip_machine/9ed3a78e9c/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/back-extension https://media.trainaq.com/exercises/back_extension/b7c0917be7/poster-side-m-1080.jpg Back Extension (45 Degrees): 3D exercise demo How to do the Back Extension (45 Degrees), shown by Trainaq's own 3D athlete. Works the lower back and glutes. https://media.trainaq.com/exercises/back_extension/b7c0917be7/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/band-chest-press https://media.trainaq.com/exercises/band_chest_press/238ec72061/poster-side-m-1080.jpg Band Chest Press: 3D exercise demo How to do the Band Chest Press, shown by Trainaq's own 3D athlete. Works the chest. https://media.trainaq.com/exercises/band_chest_press/238ec72061/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/band-overhead-press https://media.trainaq.com/exercises/band_overhead_press/e39523611c/poster-side-m-1080.jpg Band Overhead Press: 3D exercise demo How to do the Band Overhead Press, shown by Trainaq's own 3D athlete. Works the front delts. https://media.trainaq.com/exercises/band_overhead_press/e39523611c/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/band-pull-through https://media.trainaq.com/exercises/band_pull_through/5bc7d9bac0/poster-side-m-1080.jpg Band Pull-Through: 3D exercise demo How to do the Band Pull-Through, shown by Trainaq's own 3D athlete. Works the glutes and hamstrings. https://media.trainaq.com/exercises/band_pull_through/5bc7d9bac0/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/band-seated-row https://media.trainaq.com/exercises/band_seated_row/ca7063a339/poster-side-m-1080.jpg Band Seated Row: 3D exercise demo How to do the Band Seated Row, shown by Trainaq's own 3D athlete. Works the upper back and lats. https://media.trainaq.com/exercises/band_seated_row/ca7063a339/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/band-pass-through https://media.trainaq.com/exercises/band_pass_through/066659b1b1/poster-side-m-1080.jpg Band Shoulder Pass-Through: 3D exercise demo How to do the Band Shoulder Pass-Through, shown by Trainaq's own 3D athlete. Works the front delts and chest. https://media.trainaq.com/exercises/band_pass_through/066659b1b1/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/band-split-squat https://media.trainaq.com/exercises/band_split_squat/8d8237cf3d/poster-side-m-1080.jpg Band Split Squat: 3D exercise demo How to do the Band Split Squat, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/band_split_squat/8d8237cf3d/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/band-squat https://media.trainaq.com/exercises/band_squat/580740e540/poster-side-m-1080.jpg Band Squat: 3D exercise demo How to do the Band Squat, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/band_squat/580740e540/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/band-stiff-leg-deadlift https://media.trainaq.com/exercises/band_stiff_leg_deadlift/9d70935d0c/poster-side-m-1080.jpg Band Stiff-Leg Deadlift: 3D exercise demo How to do the Band Stiff-Leg Deadlift, shown by Trainaq's own 3D athlete. Works the hamstrings and glutes. https://media.trainaq.com/exercises/band_stiff_leg_deadlift/9d70935d0c/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/band-triceps-pushdown https://media.trainaq.com/exercises/band_triceps_pushdown/013191c6f1/poster-side-m-1080.jpg Band Triceps Pushdown: 3D exercise demo How to do the Band Triceps Pushdown, shown by Trainaq's own 3D athlete. Works the triceps. https://media.trainaq.com/exercises/band_triceps_pushdown/013191c6f1/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/clamshell https://media.trainaq.com/exercises/clamshell/62165318a9/poster-side-m-1080.jpg Banded Clamshell: 3D exercise demo How to do the Banded Clamshell, shown by Trainaq's own 3D athlete. Works the abductors and glutes. https://media.trainaq.com/exercises/clamshell/62165318a9/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/banded-glute-bridge https://media.trainaq.com/exercises/banded_glute_bridge/01c3a81aed/poster-side-m-1080.jpg Banded Glute Bridge: 3D exercise demo How to do the Banded Glute Bridge, shown by Trainaq's own 3D athlete. Works the glutes. https://media.trainaq.com/exercises/banded_glute_bridge/01c3a81aed/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/banded-kneeling-hip-thrust https://media.trainaq.com/exercises/banded_kneeling_hip_thrust/ebcce3a74d/poster-side-m-1080.jpg Banded Kneeling Hip Thrust: 3D exercise demo How to do the Banded Kneeling Hip Thrust, shown by Trainaq's own 3D athlete. Works the glutes. https://media.trainaq.com/exercises/banded_kneeling_hip_thrust/ebcce3a74d/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/barbell-back-squat https://media.trainaq.com/exercises/barbell_back_squat/d75e9b46a8/poster-side-m-1080.jpg Barbell Back Squat: 3D exercise demo How to do the Barbell Back Squat, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/barbell_back_squat/d75e9b46a8/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/barbell-bench-press https://media.trainaq.com/exercises/barbell_bench_press/6ca2a31f90/poster-side-m-1080.jpg Barbell Bench Press: 3D exercise demo How to do the Barbell Bench Press, shown by Trainaq's own 3D athlete. Works the chest. https://media.trainaq.com/exercises/barbell_bench_press/6ca2a31f90/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/barbell-bent-over-row https://media.trainaq.com/exercises/barbell_bent_over_row/dc9130a4da/poster-side-m-1080.jpg Barbell Bent-Over Row: 3D exercise demo How to do the Barbell Bent-Over Row, shown by Trainaq's own 3D athlete. Works the upper back and lats. https://media.trainaq.com/exercises/barbell_bent_over_row/dc9130a4da/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/box-squat https://media.trainaq.com/exercises/box_squat/199c4f095c/poster-side-m-1080.jpg Barbell Box Squat: 3D exercise demo How to do the Barbell Box Squat, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/box_squat/199c4f095c/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/barbell-forward-lunge https://media.trainaq.com/exercises/barbell_forward_lunge/b5a5ed5a15/poster-side-m-1080.jpg Barbell Forward Lunge: 3D exercise demo How to do the Barbell Forward Lunge, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/barbell_forward_lunge/b5a5ed5a15/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/barbell-front-squat https://media.trainaq.com/exercises/barbell_front_squat/0992b43a0c/poster-side-m-1080.jpg Barbell Front Squat: 3D exercise demo How to do the Barbell Front Squat, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/barbell_front_squat/0992b43a0c/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/barbell-glute-bridge https://media.trainaq.com/exercises/barbell_glute_bridge/95aa42cf3b/poster-side-m-1080.jpg Barbell Glute Bridge: 3D exercise demo How to do the Barbell Glute Bridge, shown by Trainaq's own 3D athlete. Works the glutes. https://media.trainaq.com/exercises/barbell_glute_bridge/95aa42cf3b/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/good-morning https://media.trainaq.com/exercises/good_morning/7e94b117bd/poster-side-m-1080.jpg Barbell Good Morning: 3D exercise demo How to do the Barbell Good Morning, shown by Trainaq's own 3D athlete. Works the hamstrings and glutes and lower back. https://media.trainaq.com/exercises/good_morning/7e94b117bd/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/barbell-hip-thrust https://media.trainaq.com/exercises/barbell_hip_thrust/00373ea6dd/poster-side-m-1080.jpg Barbell Hip Thrust: 3D exercise demo How to do the Barbell Hip Thrust, shown by Trainaq's own 3D athlete. Works the glutes. https://media.trainaq.com/exercises/barbell_hip_thrust/00373ea6dd/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/barbell-jump-squat https://media.trainaq.com/exercises/barbell_jump_squat/3497b78f9f/poster-side-m-1080.jpg Barbell Jump Squat: 3D exercise demo How to do the Barbell Jump Squat, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/barbell_jump_squat/3497b78f9f/side-m-720.mp4 3 2026-10-17 yes https://trainaq.com/exercises/barbell-lateral-lunge https://media.trainaq.com/exercises/barbell_lateral_lunge/ac5915245f/poster-side-m-1080.jpg Barbell Lateral Lunge: 3D exercise demo How to do the Barbell Lateral Lunge, shown by Trainaq's own 3D athlete. Works the quads and adductors and glutes. https://media.trainaq.com/exercises/barbell_lateral_lunge/ac5915245f/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/barbell-overhead-press https://media.trainaq.com/exercises/barbell_overhead_press/7f169493d7/poster-side-m-1080.jpg Barbell Overhead Press (Standing): 3D exercise demo How to do the Barbell Overhead Press (Standing), shown by Trainaq's own 3D athlete. Works the front delts. https://media.trainaq.com/exercises/barbell_overhead_press/7f169493d7/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/push-press https://media.trainaq.com/exercises/push_press/fe7a462424/poster-side-m-1080.jpg Barbell Push Press: 3D exercise demo How to do the Barbell Push Press, shown by Trainaq's own 3D athlete. Works the front delts. https://media.trainaq.com/exercises/push_press/fe7a462424/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/barbell-reverse-lunge https://media.trainaq.com/exercises/barbell_reverse_lunge/60baf118be/poster-side-m-1080.jpg Barbell Reverse Lunge: 3D exercise demo How to do the Barbell Reverse Lunge, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/barbell_reverse_lunge/60baf118be/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/barbell-romanian-deadlift https://media.trainaq.com/exercises/barbell_romanian_deadlift/556d9d6f8b/poster-side-m-1080.jpg Barbell Romanian Deadlift: 3D exercise demo How to do the Barbell Romanian Deadlift, shown by Trainaq's own 3D athlete. Works the hamstrings and glutes. https://media.trainaq.com/exercises/barbell_romanian_deadlift/556d9d6f8b/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/barbell-split-squat https://media.trainaq.com/exercises/barbell_split_squat/bd7f5afbab/poster-side-m-1080.jpg Barbell Split Squat: 3D exercise demo How to do the Barbell Split Squat, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/barbell_split_squat/bd7f5afbab/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/barbell-step-up https://media.trainaq.com/exercises/barbell_step_up/a5a986577f/poster-side-m-1080.jpg Barbell Step-Up: 3D exercise demo How to do the Barbell Step-Up, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/barbell_step_up/a5a986577f/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/barbell-stiff-leg-deadlift https://media.trainaq.com/exercises/barbell_stiff_leg_deadlift/b24afe861d/poster-side-m-1080.jpg Barbell Stiff-Leg Deadlift: 3D exercise demo How to do the Barbell Stiff-Leg Deadlift, shown by Trainaq's own 3D athlete. Works the hamstrings and glutes. https://media.trainaq.com/exercises/barbell_stiff_leg_deadlift/b24afe861d/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/barbell-thruster https://media.trainaq.com/exercises/barbell_thruster/3b4b01a30e/poster-side-m-1080.jpg Barbell Thruster: 3D exercise demo How to do the Barbell Thruster, shown by Trainaq's own 3D athlete. Works the quads and glutes and front delts. https://media.trainaq.com/exercises/barbell_thruster/3b4b01a30e/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/upright-row https://media.trainaq.com/exercises/upright_row/85566f5d8d/poster-side-m-1080.jpg Barbell Upright Row: 3D exercise demo How to do the Barbell Upright Row, shown by Trainaq's own 3D athlete. Works the side delts and traps. https://media.trainaq.com/exercises/upright_row/85566f5d8d/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/battle-rope-waves https://media.trainaq.com/exercises/battle_rope_waves/9198bb9cba/poster-side-m-1080.jpg Battle Rope Waves: 3D exercise demo How to do the Battle Rope Waves, shown by Trainaq's own 3D athlete. Works the front delts and cardio. https://media.trainaq.com/exercises/battle_rope_waves/9198bb9cba/side-m-720.mp4 2 2026-10-17 yes https://trainaq.com/exercises/belt-squat https://media.trainaq.com/exercises/belt_squat/094bc63b76/poster-side-m-1080.jpg Belt Squat (Machine): 3D exercise demo How to do the Belt Squat (Machine), shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/belt_squat/094bc63b76/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/rear-delt-fly https://media.trainaq.com/exercises/rear_delt_fly/780aa5b647/poster-side-m-1080.jpg Bent-Over Dumbbell Reverse Fly: 3D exercise demo How to do the Bent-Over Dumbbell Reverse Fly, shown by Trainaq's own 3D athlete. Works the rear delts. https://media.trainaq.com/exercises/rear_delt_fly/780aa5b647/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/two-arm-dumbbell-row https://media.trainaq.com/exercises/two_arm_dumbbell_row/bb43aa0365/poster-side-m-1080.jpg Bent-Over Dumbbell Row: 3D exercise demo How to do the Bent-Over Dumbbell Row, shown by Trainaq's own 3D athlete. Works the upper back and lats. https://media.trainaq.com/exercises/two_arm_dumbbell_row/bb43aa0365/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/bicycle-crunch https://media.trainaq.com/exercises/bicycle_crunch/a62f3d1a06/poster-side-m-1080.jpg Bicycle Crunch: 3D exercise demo How to do the Bicycle Crunch, shown by Trainaq's own 3D athlete. Works the abs and obliques. https://media.trainaq.com/exercises/bicycle_crunch/a62f3d1a06/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/bird-dog https://media.trainaq.com/exercises/bird_dog/b48d483057/poster-side-m-1080.jpg Bird Dog: 3D exercise demo How to do the Bird Dog, shown by Trainaq's own 3D athlete. Works the lower back and abs. https://media.trainaq.com/exercises/bird_dog/b48d483057/side-m-720.mp4 7 2026-10-17 yes https://trainaq.com/exercises/boat-pose https://media.trainaq.com/exercises/boat_pose/10bffb0c06/poster-side-m-1080.jpg Boat Pose (Navasana): 3D exercise demo How to do the Boat Pose (Navasana), shown by Trainaq's own 3D athlete. Works the abs and hip flexors. https://media.trainaq.com/exercises/boat_pose/10bffb0c06/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/bodyweight-squat https://media.trainaq.com/exercises/bodyweight_squat/24b37c9ff1/poster-side-m-1080.jpg Bodyweight Squat: 3D exercise demo How to do the Bodyweight Squat, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/bodyweight_squat/24b37c9ff1/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/box-jump https://media.trainaq.com/exercises/box_jump/dee4985ad3/poster-side-m-1080.jpg Box Jump: 3D exercise demo How to do the Box Jump, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/box_jump/dee4985ad3/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/box-jump-down-single-leg-landing https://media.trainaq.com/exercises/box_jump_down_single_leg_landing/b67a508632/poster-side-m-1080.jpg Box Jump-Down to Single-Leg Landing: 3D exercise demo How to do the Box Jump-Down to Single-Leg Landing, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/box_jump_down_single_leg_landing/b67a508632/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/bodyweight-box-squat https://media.trainaq.com/exercises/bodyweight_box_squat/d305f55552/poster-side-m-1080.jpg Box Squat (Bodyweight, to a Bench): 3D exercise demo How to do the Box Squat (Bodyweight, to a Bench), shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/bodyweight_box_squat/d305f55552/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/broad-jump https://media.trainaq.com/exercises/broad_jump/0dd1653c1e/poster-side-m-1080.jpg Broad Jump: 3D exercise demo How to do the Broad Jump, shown by Trainaq's own 3D athlete. Works the glutes and quads. https://media.trainaq.com/exercises/broad_jump/0dd1653c1e/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/burpee https://media.trainaq.com/exercises/burpee/f37210ee66/poster-side-m-1080.jpg Burpee: 3D exercise demo How to do the Burpee, shown by Trainaq's own 3D athlete. Works the cardio and chest and quads. https://media.trainaq.com/exercises/burpee/f37210ee66/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/butt-kicks https://media.trainaq.com/exercises/butt_kicks/ab8d95a92c/poster-side-m-1080.jpg Butt Kicks: 3D exercise demo How to do the Butt Kicks, shown by Trainaq's own 3D athlete. Works the cardio and hamstrings. https://media.trainaq.com/exercises/butt_kicks/ab8d95a92c/side-m-720.mp4 2 2026-10-17 yes https://trainaq.com/exercises/cable-crunch https://media.trainaq.com/exercises/cable_crunch/1f1489494b/poster-side-m-1080.jpg Cable Crunch: 3D exercise demo How to do the Cable Crunch, shown by Trainaq's own 3D athlete. Works the abs. https://media.trainaq.com/exercises/cable_crunch/1f1489494b/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/mid-cable-fly https://media.trainaq.com/exercises/mid_cable_fly/46536186be/poster-side-m-1080.jpg Cable Fly (Mid Height): 3D exercise demo How to do the Cable Fly (Mid Height), shown by Trainaq's own 3D athlete. Works the chest. https://media.trainaq.com/exercises/mid_cable_fly/46536186be/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/cable-glute-kickback https://media.trainaq.com/exercises/cable_glute_kickback/a4d20435c3/poster-side-m-1080.jpg Cable Glute Kickback: 3D exercise demo How to do the Cable Glute Kickback, shown by Trainaq's own 3D athlete. Works the glutes. https://media.trainaq.com/exercises/cable_glute_kickback/a4d20435c3/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/cable-lateral-raise https://media.trainaq.com/exercises/cable_lateral_raise/f6d3293ecc/poster-side-m-1080.jpg Cable Lateral Raise: 3D exercise demo How to do the Cable Lateral Raise, shown by Trainaq's own 3D athlete. Works the side delts. https://media.trainaq.com/exercises/cable_lateral_raise/f6d3293ecc/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/cable-overhead-triceps-extension https://media.trainaq.com/exercises/cable_overhead_triceps_extension/7070570dd5/poster-side-m-1080.jpg Cable Overhead Triceps Extension (Rope): 3D exercise demo How to do the Cable Overhead Triceps Extension (Rope), shown by Trainaq's own 3D athlete. Works the triceps. https://media.trainaq.com/exercises/cable_overhead_triceps_extension/7070570dd5/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/cable-pull-through https://media.trainaq.com/exercises/cable_pull_through/0aa1d7337c/poster-side-m-1080.jpg Cable Pull-Through: 3D exercise demo How to do the Cable Pull-Through, shown by Trainaq's own 3D athlete. Works the glutes and hamstrings. https://media.trainaq.com/exercises/cable_pull_through/0aa1d7337c/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/cable-reverse-fly https://media.trainaq.com/exercises/cable_reverse_fly/3af1c2063a/poster-side-m-1080.jpg Cable Reverse Fly: 3D exercise demo How to do the Cable Reverse Fly, shown by Trainaq's own 3D athlete. Works the rear delts. https://media.trainaq.com/exercises/cable_reverse_fly/3af1c2063a/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/cable-triceps-kickback https://media.trainaq.com/exercises/cable_triceps_kickback/58304a0810/poster-side-m-1080.jpg Cable Triceps Kickback: 3D exercise demo How to do the Cable Triceps Kickback, shown by Trainaq's own 3D athlete. Works the triceps. https://media.trainaq.com/exercises/cable_triceps_kickback/58304a0810/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/cable-woodchopper https://media.trainaq.com/exercises/cable_woodchopper/f80c2dfad4/poster-side-m-1080.jpg Cable Woodchopper (High to Low): 3D exercise demo How to do the Cable Woodchopper (High to Low), shown by Trainaq's own 3D athlete. Works the obliques. https://media.trainaq.com/exercises/cable_woodchopper/f80c2dfad4/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/cat-cow https://media.trainaq.com/exercises/cat_cow/8a25b1c6d4/poster-side-m-1080.jpg Cat-Cow: 3D exercise demo How to do the Cat-Cow, shown by Trainaq's own 3D athlete. Works the lower back and upper back. https://media.trainaq.com/exercises/cat_cow/8a25b1c6d4/side-m-720.mp4 7 2026-10-17 yes https://trainaq.com/exercises/chair-pose https://media.trainaq.com/exercises/chair_pose/579819dc64/poster-side-m-1080.jpg Chair Pose (Utkatasana): 3D exercise demo How to do the Chair Pose (Utkatasana), shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/chair_pose/579819dc64/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/chest-dip https://media.trainaq.com/exercises/chest_dip/17b6c39b41/poster-side-m-1080.jpg Chest Dip: 3D exercise demo How to do the Chest Dip, shown by Trainaq's own 3D athlete. Works the chest and lower chest. https://media.trainaq.com/exercises/chest_dip/17b6c39b41/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/chest-press-machine https://media.trainaq.com/exercises/chest_press_machine/5da15d3796/poster-side-m-1080.jpg Chest Press (Machine): 3D exercise demo How to do the Chest Press (Machine), shown by Trainaq's own 3D athlete. Works the chest. https://media.trainaq.com/exercises/chest_press_machine/5da15d3796/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/chest-supported-dumbbell-row https://media.trainaq.com/exercises/chest_supported_dumbbell_row/32fb3f291c/poster-side-m-1080.jpg Chest-Supported Dumbbell Row: 3D exercise demo How to do the Chest-Supported Dumbbell Row, shown by Trainaq's own 3D athlete. Works the upper back and lats. https://media.trainaq.com/exercises/chest_supported_dumbbell_row/32fb3f291c/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/incline-rear-delt-raise https://media.trainaq.com/exercises/incline_rear_delt_raise/a20fb0b1a6/poster-side-m-1080.jpg Chest-Supported Rear Delt Raise: 3D exercise demo How to do the Chest-Supported Rear Delt Raise, shown by Trainaq's own 3D athlete. Works the rear delts. https://media.trainaq.com/exercises/incline_rear_delt_raise/a20fb0b1a6/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/childs-pose https://media.trainaq.com/exercises/childs_pose/2c34d08dca/poster-side-m-1080.jpg Child's Pose: 3D exercise demo How to do the Child's Pose, shown by Trainaq's own 3D athlete. Works the lower back and lats. https://media.trainaq.com/exercises/childs_pose/2c34d08dca/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/close-grip-bench-press https://media.trainaq.com/exercises/close_grip_bench_press/4ba19442ad/poster-side-m-1080.jpg Close-Grip Bench Press: 3D exercise demo How to do the Close-Grip Bench Press, shown by Trainaq's own 3D athlete. Works the triceps. https://media.trainaq.com/exercises/close_grip_bench_press/4ba19442ad/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/cobra-stretch https://media.trainaq.com/exercises/cobra_stretch/d316e1c35d/poster-side-m-1080.jpg Cobra Stretch: 3D exercise demo How to do the Cobra Stretch, shown by Trainaq's own 3D athlete. Works the abs. https://media.trainaq.com/exercises/cobra_stretch/d316e1c35d/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/barbell-deadlift https://media.trainaq.com/exercises/barbell_deadlift/fc512d3861/poster-side-m-1080.jpg Conventional Deadlift: 3D exercise demo How to do the Conventional Deadlift, shown by Trainaq's own 3D athlete. Works the glutes and hamstrings and lower back. https://media.trainaq.com/exercises/barbell_deadlift/fc512d3861/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/copenhagen-plank https://media.trainaq.com/exercises/copenhagen_plank/270e224da4/poster-side-m-1080.jpg Copenhagen Plank: 3D exercise demo How to do the Copenhagen Plank, shown by Trainaq's own 3D athlete. Works the adductors and obliques. https://media.trainaq.com/exercises/copenhagen_plank/270e224da4/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/cossack-squat https://media.trainaq.com/exercises/cossack_squat/b1b9820ac8/poster-side-m-1080.jpg Cossack Squat: 3D exercise demo How to do the Cossack Squat, shown by Trainaq's own 3D athlete. Works the adductors and quads and glutes. https://media.trainaq.com/exercises/cossack_squat/b1b9820ac8/side-m-720.mp4 7 2026-10-17 yes https://trainaq.com/exercises/cross-body-shoulder-stretch https://media.trainaq.com/exercises/cross_body_shoulder_stretch/8a3fd32aa2/poster-side-m-1080.jpg Cross-Body Shoulder Stretch: 3D exercise demo How to do the Cross-Body Shoulder Stretch, shown by Trainaq's own 3D athlete. Works the rear delts. https://media.trainaq.com/exercises/cross_body_shoulder_stretch/8a3fd32aa2/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/curtsy-lunge https://media.trainaq.com/exercises/curtsy_lunge/45f86cfe3c/poster-side-m-1080.jpg Curtsy Lunge: 3D exercise demo How to do the Curtsy Lunge, shown by Trainaq's own 3D athlete. Works the glutes and quads. https://media.trainaq.com/exercises/curtsy_lunge/45f86cfe3c/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/dead-bug https://media.trainaq.com/exercises/dead_bug/21adfd6676/poster-side-m-1080.jpg Dead Bug: 3D exercise demo How to do the Dead Bug, shown by Trainaq's own 3D athlete. Works the abs. https://media.trainaq.com/exercises/dead_bug/21adfd6676/side-m-720.mp4 7 2026-10-17 yes https://trainaq.com/exercises/decline-dumbbell-press https://media.trainaq.com/exercises/decline_dumbbell_press/3531fd9e6d/poster-side-m-1080.jpg Decline Dumbbell Press: 3D exercise demo How to do the Decline Dumbbell Press, shown by Trainaq's own 3D athlete. Works the lower chest. https://media.trainaq.com/exercises/decline_dumbbell_press/3531fd9e6d/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/decline-push-up https://media.trainaq.com/exercises/decline_push_up/ebed58e25b/poster-side-m-1080.jpg Decline Push-Up: 3D exercise demo How to do the Decline Push-Up, shown by Trainaq's own 3D athlete. Works the upper chest. https://media.trainaq.com/exercises/decline_push_up/ebed58e25b/side-m-720.mp4 3 2026-10-17 yes https://trainaq.com/exercises/decline-sit-up https://media.trainaq.com/exercises/decline_sit_up/15d4a856bd/poster-side-m-1080.jpg Decline Sit-Up: 3D exercise demo How to do the Decline Sit-Up, shown by Trainaq's own 3D athlete. Works the abs. https://media.trainaq.com/exercises/decline_sit_up/15d4a856bd/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/donkey-calf-raise https://media.trainaq.com/exercises/donkey_calf_raise/c824fd8850/poster-side-m-1080.jpg Donkey Calf Raise (Machine): 3D exercise demo How to do the Donkey Calf Raise (Machine), shown by Trainaq's own 3D athlete. Works the calves. https://media.trainaq.com/exercises/donkey_calf_raise/c824fd8850/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/donkey-kick https://media.trainaq.com/exercises/donkey_kick/0d45aada48/poster-side-m-1080.jpg Donkey Kick: 3D exercise demo How to do the Donkey Kick, shown by Trainaq's own 3D athlete. Works the glutes. https://media.trainaq.com/exercises/donkey_kick/0d45aada48/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/kettlebell-front-squat https://media.trainaq.com/exercises/kettlebell_front_squat/7e31134a88/poster-side-m-1080.jpg Double Kettlebell Front Squat: 3D exercise demo How to do the Double Kettlebell Front Squat, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/kettlebell_front_squat/7e31134a88/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/double-leg-stretch https://media.trainaq.com/exercises/double_leg_stretch/97eac3c46e/poster-side-m-1080.jpg Double Leg Stretch: 3D exercise demo How to do the Double Leg Stretch, shown by Trainaq's own 3D athlete. Works the abs. https://media.trainaq.com/exercises/double_leg_stretch/97eac3c46e/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/downward-dog https://media.trainaq.com/exercises/downward_dog/32c2c628d6/poster-side-m-1080.jpg Downward Dog: 3D exercise demo How to do the Downward Dog, shown by Trainaq's own 3D athlete. Works the hamstrings and calves. https://media.trainaq.com/exercises/downward_dog/32c2c628d6/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/dragon-flag https://media.trainaq.com/exercises/dragon_flag/726184b2b4/poster-side-m-1080.jpg Dragon Flag: 3D exercise demo How to do the Dragon Flag, shown by Trainaq's own 3D athlete. Works the abs. https://media.trainaq.com/exercises/dragon_flag/726184b2b4/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/dumbbell-bench-press https://media.trainaq.com/exercises/dumbbell_bench_press/f128fc9689/poster-side-m-1080.jpg Dumbbell Bench Press: 3D exercise demo How to do the Dumbbell Bench Press, shown by Trainaq's own 3D athlete. Works the chest. https://media.trainaq.com/exercises/dumbbell_bench_press/f128fc9689/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/bulgarian-split-squat https://media.trainaq.com/exercises/bulgarian_split_squat/2a776ae0ac/poster-side-m-1080.jpg Dumbbell Bulgarian Split Squat: 3D exercise demo How to do the Dumbbell Bulgarian Split Squat, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/bulgarian_split_squat/2a776ae0ac/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/dumbbell-calf-raise https://media.trainaq.com/exercises/dumbbell_calf_raise/6e7f29d8a9/poster-side-m-1080.jpg Dumbbell Calf Raise: 3D exercise demo How to do the Dumbbell Calf Raise, shown by Trainaq's own 3D athlete. Works the calves. https://media.trainaq.com/exercises/dumbbell_calf_raise/6e7f29d8a9/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/clean-and-press https://media.trainaq.com/exercises/clean_and_press/ff555f5a12/poster-side-m-1080.jpg Dumbbell Clean and Press: 3D exercise demo How to do the Dumbbell Clean and Press, shown by Trainaq's own 3D athlete. Works the front delts and glutes. https://media.trainaq.com/exercises/clean_and_press/ff555f5a12/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/dumbbell-deadlift https://media.trainaq.com/exercises/dumbbell_deadlift/e0edd8b045/poster-side-m-1080.jpg Dumbbell Deadlift: 3D exercise demo How to do the Dumbbell Deadlift, shown by Trainaq's own 3D athlete. Works the glutes and hamstrings. https://media.trainaq.com/exercises/dumbbell_deadlift/e0edd8b045/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/dumbbell-front-raise https://media.trainaq.com/exercises/dumbbell_front_raise/0444f20c50/poster-side-m-1080.jpg Dumbbell Front Raise: 3D exercise demo How to do the Dumbbell Front Raise, shown by Trainaq's own 3D athlete. Works the front delts. https://media.trainaq.com/exercises/dumbbell_front_raise/0444f20c50/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/dumbbell-front-squat https://media.trainaq.com/exercises/dumbbell_front_squat/bdda750199/poster-side-m-1080.jpg Dumbbell Front Squat: 3D exercise demo How to do the Dumbbell Front Squat, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/dumbbell_front_squat/bdda750199/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/dumbbell-hip-thrust https://media.trainaq.com/exercises/dumbbell_hip_thrust/da524b00ae/poster-side-m-1080.jpg Dumbbell Hip Thrust: 3D exercise demo How to do the Dumbbell Hip Thrust, shown by Trainaq's own 3D athlete. Works the glutes. https://media.trainaq.com/exercises/dumbbell_hip_thrust/da524b00ae/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/dumbbell-jump-squat https://media.trainaq.com/exercises/dumbbell_jump_squat/bce26282bb/poster-side-m-1080.jpg Dumbbell Jump Squat: 3D exercise demo How to do the Dumbbell Jump Squat, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/dumbbell_jump_squat/bce26282bb/side-m-720.mp4 3 2026-10-17 yes https://trainaq.com/exercises/dumbbell-lateral-raise https://media.trainaq.com/exercises/dumbbell_lateral_raise/ef3978a68f/poster-side-m-1080.jpg Dumbbell Lateral Raise: 3D exercise demo How to do the Dumbbell Lateral Raise, shown by Trainaq's own 3D athlete. Works the side delts. https://media.trainaq.com/exercises/dumbbell_lateral_raise/ef3978a68f/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/dumbbell-lying-leg-curl https://media.trainaq.com/exercises/dumbbell_lying_leg_curl/e4f972652a/poster-side-m-1080.jpg Dumbbell Lying Leg Curl: 3D exercise demo How to do the Dumbbell Lying Leg Curl, shown by Trainaq's own 3D athlete. Works the hamstrings. https://media.trainaq.com/exercises/dumbbell_lying_leg_curl/e4f972652a/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/dumbbell-push-press https://media.trainaq.com/exercises/dumbbell_push_press/c78f028e13/poster-side-m-1080.jpg Dumbbell Push Press: 3D exercise demo How to do the Dumbbell Push Press, shown by Trainaq's own 3D athlete. Works the front delts and triceps. https://media.trainaq.com/exercises/dumbbell_push_press/c78f028e13/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/dumbbell-rear-delt-row https://media.trainaq.com/exercises/dumbbell_rear_delt_row/09eabaa6eb/poster-side-m-1080.jpg Dumbbell Rear Delt Row: 3D exercise demo How to do the Dumbbell Rear Delt Row, shown by Trainaq's own 3D athlete. Works the rear delts and upper back. https://media.trainaq.com/exercises/dumbbell_rear_delt_row/09eabaa6eb/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/dumbbell-reverse-lunge https://media.trainaq.com/exercises/dumbbell_reverse_lunge/d48c5f4d86/poster-side-m-1080.jpg Dumbbell Reverse Lunge: 3D exercise demo How to do the Dumbbell Reverse Lunge, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/dumbbell_reverse_lunge/d48c5f4d86/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/dumbbell-romanian-deadlift https://media.trainaq.com/exercises/dumbbell_romanian_deadlift/e629ec91d5/poster-side-m-1080.jpg Dumbbell Romanian Deadlift: 3D exercise demo How to do the Dumbbell Romanian Deadlift, shown by Trainaq's own 3D athlete. Works the hamstrings and glutes. https://media.trainaq.com/exercises/dumbbell_romanian_deadlift/e629ec91d5/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/dumbbell-seated-calf-raise https://media.trainaq.com/exercises/dumbbell_seated_calf_raise/4562cc83c5/poster-side-m-1080.jpg Dumbbell Seated Calf Raise: 3D exercise demo How to do the Dumbbell Seated Calf Raise, shown by Trainaq's own 3D athlete. Works the calves. https://media.trainaq.com/exercises/dumbbell_seated_calf_raise/4562cc83c5/side-m-720.mp4 3 2026-10-17 yes https://trainaq.com/exercises/dumbbell-side-bend https://media.trainaq.com/exercises/dumbbell_side_bend/0d11df5ff6/poster-side-m-1080.jpg Dumbbell Side Bend: 3D exercise demo How to do the Dumbbell Side Bend, shown by Trainaq's own 3D athlete. Works the obliques. https://media.trainaq.com/exercises/dumbbell_side_bend/0d11df5ff6/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/dumbbell-single-leg-squat https://media.trainaq.com/exercises/dumbbell_single_leg_squat/20f709028c/poster-side-m-1080.jpg Dumbbell Single-Leg Squat: 3D exercise demo How to do the Dumbbell Single-Leg Squat, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/dumbbell_single_leg_squat/20f709028c/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/dumbbell-skull-crusher https://media.trainaq.com/exercises/dumbbell_skull_crusher/3daef2ad56/poster-side-m-1080.jpg Dumbbell Skull Crusher: 3D exercise demo How to do the Dumbbell Skull Crusher, shown by Trainaq's own 3D athlete. Works the triceps. https://media.trainaq.com/exercises/dumbbell_skull_crusher/3daef2ad56/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/dumbbell-squat https://media.trainaq.com/exercises/dumbbell_squat/58e7308749/poster-side-m-1080.jpg Dumbbell Squat: 3D exercise demo How to do the Dumbbell Squat, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/dumbbell_squat/58e7308749/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/dumbbell-step-up https://media.trainaq.com/exercises/dumbbell_step_up/1a38751917/poster-side-m-1080.jpg Dumbbell Step-Up: 3D exercise demo How to do the Dumbbell Step-Up, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/dumbbell_step_up/1a38751917/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/sumo-squat https://media.trainaq.com/exercises/sumo_squat/977bd89a93/poster-side-m-1080.jpg Dumbbell Sumo Squat: 3D exercise demo How to do the Dumbbell Sumo Squat, shown by Trainaq's own 3D athlete. Works the quads and glutes and adductors. https://media.trainaq.com/exercises/sumo_squat/977bd89a93/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/dumbbell-thruster https://media.trainaq.com/exercises/dumbbell_thruster/7a69aeff1a/poster-side-m-1080.jpg Dumbbell Thruster: 3D exercise demo How to do the Dumbbell Thruster, shown by Trainaq's own 3D athlete. Works the quads and front delts. https://media.trainaq.com/exercises/dumbbell_thruster/7a69aeff1a/side-m-720.mp4 3 2026-10-17 yes https://trainaq.com/exercises/dumbbell-triceps-kickback https://media.trainaq.com/exercises/dumbbell_triceps_kickback/b77c30e536/poster-side-m-1080.jpg Dumbbell Triceps Kickback: 3D exercise demo How to do the Dumbbell Triceps Kickback, shown by Trainaq's own 3D athlete. Works the triceps. https://media.trainaq.com/exercises/dumbbell_triceps_kickback/b77c30e536/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/dumbbell-walking-lunge https://media.trainaq.com/exercises/dumbbell_walking_lunge/95b365ec94/poster-side-m-1080.jpg Dumbbell Walking Lunge: 3D exercise demo How to do the Dumbbell Walking Lunge, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/dumbbell_walking_lunge/95b365ec94/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/elliptical https://media.trainaq.com/exercises/elliptical/ff6623827e/poster-side-m-1080.jpg Elliptical Trainer: 3D exercise demo How to do the Elliptical Trainer, shown by Trainaq's own 3D athlete. Works the cardio. https://media.trainaq.com/exercises/elliptical/ff6623827e/side-m-720.mp4 2 2026-10-17 yes https://trainaq.com/exercises/extended-side-angle https://media.trainaq.com/exercises/extended_side_angle/1aaddb7bdf/poster-side-m-1080.jpg Extended Side Angle (Utthita Parsvakonasana): 3D exercise demo How to do the Extended Side Angle (Utthita Parsvakonasana), shown by Trainaq's own 3D athlete. Works the quads and obliques. https://media.trainaq.com/exercises/extended_side_angle/1aaddb7bdf/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/face-pull https://media.trainaq.com/exercises/face_pull/157c7330e3/poster-side-m-1080.jpg Face Pull: 3D exercise demo How to do the Face Pull, shown by Trainaq's own 3D athlete. Works the rear delts and upper back. https://media.trainaq.com/exercises/face_pull/157c7330e3/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/fire-hydrant https://media.trainaq.com/exercises/fire_hydrant/eb4eec5aed/poster-side-m-1080.jpg Fire Hydrant: 3D exercise demo How to do the Fire Hydrant, shown by Trainaq's own 3D athlete. Works the glutes and abductors. https://media.trainaq.com/exercises/fire_hydrant/eb4eec5aed/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/forward-lunge https://media.trainaq.com/exercises/forward_lunge/8a30bfb88d/poster-side-m-1080.jpg Forward Lunge: 3D exercise demo How to do the Forward Lunge, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/forward_lunge/8a30bfb88d/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/chaturanga https://media.trainaq.com/exercises/chaturanga/32299d5797/poster-side-m-1080.jpg Four-Limbed Staff (Chaturanga Dandasana): 3D exercise demo How to do the Four-Limbed Staff (Chaturanga Dandasana), shown by Trainaq's own 3D athlete. Works the triceps and chest. https://media.trainaq.com/exercises/chaturanga/32299d5797/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/frog-pump https://media.trainaq.com/exercises/frog_pump/cfae65f578/poster-side-m-1080.jpg Frog Pump: 3D exercise demo How to do the Frog Pump, shown by Trainaq's own 3D athlete. Works the glutes. https://media.trainaq.com/exercises/frog_pump/cfae65f578/side-m-720.mp4 3 2026-10-17 yes https://trainaq.com/exercises/frog-stretch https://media.trainaq.com/exercises/frog_stretch/7acefc6c85/poster-side-m-1080.jpg Frog Stretch: 3D exercise demo How to do the Frog Stretch, shown by Trainaq's own 3D athlete. Works the adductors. https://media.trainaq.com/exercises/frog_stretch/7acefc6c85/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/glute-bridge https://media.trainaq.com/exercises/glute_bridge/6dcd75ffff/poster-side-m-1080.jpg Glute Bridge: 3D exercise demo How to do the Glute Bridge, shown by Trainaq's own 3D athlete. Works the glutes. https://media.trainaq.com/exercises/glute_bridge/6dcd75ffff/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/glute-kickback-machine https://media.trainaq.com/exercises/glute_kickback_machine/a89fbf6d85/poster-side-m-1080.jpg Glute Kickback (Machine): 3D exercise demo How to do the Glute Kickback (Machine), shown by Trainaq's own 3D athlete. Works the glutes. https://media.trainaq.com/exercises/glute_kickback_machine/a89fbf6d85/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/glute-ham-raise https://media.trainaq.com/exercises/glute_ham_raise/ff3d862937/poster-side-m-1080.jpg Glute-Ham Raise: 3D exercise demo How to do the Glute-Ham Raise, shown by Trainaq's own 3D athlete. Works the hamstrings and glutes. https://media.trainaq.com/exercises/glute_ham_raise/ff3d862937/side-m-720.mp4 8 2026-10-17 yes https://trainaq.com/exercises/goblet-squat https://media.trainaq.com/exercises/goblet_squat/5b10220432/poster-side-m-1080.jpg Goblet Squat: 3D exercise demo How to do the Goblet Squat, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/goblet_squat/5b10220432/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/hack-squat https://media.trainaq.com/exercises/hack_squat/e76b866743/poster-side-m-1080.jpg Hack Squat (Machine): 3D exercise demo How to do the Hack Squat (Machine), shown by Trainaq's own 3D athlete. Works the quads. https://media.trainaq.com/exercises/hack_squat/e76b866743/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/happy-baby https://media.trainaq.com/exercises/happy_baby/b7bf22341c/poster-side-m-1080.jpg Happy Baby: 3D exercise demo How to do the Happy Baby, shown by Trainaq's own 3D athlete. Works the adductors and lower back. https://media.trainaq.com/exercises/happy_baby/b7bf22341c/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/head-to-knee-pose https://media.trainaq.com/exercises/head_to_knee_pose/5c3df509a6/poster-side-m-1080.jpg Head-to-Knee Pose (Janu Sirsasana): 3D exercise demo How to do the Head-to-Knee Pose (Janu Sirsasana), shown by Trainaq's own 3D athlete. Works the hamstrings. https://media.trainaq.com/exercises/head_to_knee_pose/5c3df509a6/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/heel-elevated-goblet-squat https://media.trainaq.com/exercises/heel_elevated_goblet_squat/94763dd66b/poster-side-m-1080.jpg Heel-Elevated Goblet Squat: 3D exercise demo How to do the Heel-Elevated Goblet Squat, shown by Trainaq's own 3D athlete. Works the quads. https://media.trainaq.com/exercises/heel_elevated_goblet_squat/94763dd66b/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/high-knees https://media.trainaq.com/exercises/high_knees/ae2138bd46/poster-side-m-1080.jpg High Knees: 3D exercise demo How to do the High Knees, shown by Trainaq's own 3D athlete. Works the cardio and hip flexors. https://media.trainaq.com/exercises/high_knees/ae2138bd46/side-m-720.mp4 2 2026-10-17 yes https://trainaq.com/exercises/high-lunge https://media.trainaq.com/exercises/high_lunge/03d76438a2/poster-side-m-1080.jpg High Lunge (Crescent Lunge): 3D exercise demo How to do the High Lunge (Crescent Lunge), shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/high_lunge/03d76438a2/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/high-plank https://media.trainaq.com/exercises/high_plank/d8ff7d6ae2/poster-side-m-1080.jpg High Plank: 3D exercise demo How to do the High Plank, shown by Trainaq's own 3D athlete. Works the abs. https://media.trainaq.com/exercises/high_plank/d8ff7d6ae2/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/high-row-machine https://media.trainaq.com/exercises/high_row_machine/9a7dd51f0f/poster-side-m-1080.jpg High Row (Machine): 3D exercise demo How to do the High Row (Machine), shown by Trainaq's own 3D athlete. Works the lats and upper back. https://media.trainaq.com/exercises/high_row_machine/9a7dd51f0f/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/hindu-push-up https://media.trainaq.com/exercises/hindu_push_up/030f6ff7c4/poster-side-m-1080.jpg Hindu Push-Up (Dand): 3D exercise demo How to do the Hindu Push-Up (Dand), shown by Trainaq's own 3D athlete. Works the chest and front delts. https://media.trainaq.com/exercises/hindu_push_up/030f6ff7c4/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/hindu-squat https://media.trainaq.com/exercises/hindu_squat/5579f638a2/poster-side-m-1080.jpg Hindu Squat (Baithak): 3D exercise demo How to do the Hindu Squat (Baithak), shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/hindu_squat/5579f638a2/side-m-720.mp4 3 2026-10-17 yes https://trainaq.com/exercises/hip-abduction-machine https://media.trainaq.com/exercises/hip_abduction_machine/d89b06ff70/poster-side-m-1080.jpg Hip Abduction (Machine): 3D exercise demo How to do the Hip Abduction (Machine), shown by Trainaq's own 3D athlete. Works the abductors and glutes. https://media.trainaq.com/exercises/hip_abduction_machine/d89b06ff70/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/hip-adduction-machine https://media.trainaq.com/exercises/hip_adduction_machine/a7415a6ec9/poster-side-m-1080.jpg Hip Adduction (Machine): 3D exercise demo How to do the Hip Adduction (Machine), shown by Trainaq's own 3D athlete. Works the adductors. https://media.trainaq.com/exercises/hip_adduction_machine/a7415a6ec9/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/hip-thrust-machine https://media.trainaq.com/exercises/hip_thrust_machine/7b7e9e6ff0/poster-side-m-1080.jpg Hip Thrust (Machine): 3D exercise demo How to do the Hip Thrust (Machine), shown by Trainaq's own 3D athlete. Works the glutes. https://media.trainaq.com/exercises/hip_thrust_machine/7b7e9e6ff0/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/inchworm https://media.trainaq.com/exercises/inchworm/24c258a6b6/poster-side-m-1080.jpg Inchworm: 3D exercise demo How to do the Inchworm, shown by Trainaq's own 3D athlete. Works the hamstrings and abs. https://media.trainaq.com/exercises/inchworm/24c258a6b6/side-m-720.mp4 8 2026-10-17 yes https://trainaq.com/exercises/incline-cable-fly https://media.trainaq.com/exercises/incline_cable_fly/c23820904f/poster-side-m-1080.jpg Incline Cable Fly: 3D exercise demo How to do the Incline Cable Fly, shown by Trainaq's own 3D athlete. Works the upper chest. https://media.trainaq.com/exercises/incline_cable_fly/c23820904f/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/incline-t-raise https://media.trainaq.com/exercises/incline_t_raise/851e26183c/poster-side-m-1080.jpg Incline Dumbbell T-Raise: 3D exercise demo How to do the Incline Dumbbell T-Raise, shown by Trainaq's own 3D athlete. Works the rear delts and upper back. https://media.trainaq.com/exercises/incline_t_raise/851e26183c/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/incline-y-raise https://media.trainaq.com/exercises/incline_y_raise/8b3a24d385/poster-side-m-1080.jpg Incline Dumbbell Y-Raise: 3D exercise demo How to do the Incline Dumbbell Y-Raise, shown by Trainaq's own 3D athlete. Works the traps and rear delts. https://media.trainaq.com/exercises/incline_y_raise/8b3a24d385/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/incline-hammer-press https://media.trainaq.com/exercises/incline_hammer_press/da33e7ff38/poster-side-m-1080.jpg Incline Neutral-Grip Dumbbell Press: 3D exercise demo How to do the Incline Neutral-Grip Dumbbell Press, shown by Trainaq's own 3D athlete. Works the upper chest and triceps. https://media.trainaq.com/exercises/incline_hammer_press/da33e7ff38/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/incline-treadmill-walk https://media.trainaq.com/exercises/incline_treadmill_walk/b14c11655b/poster-side-m-1080.jpg Incline Treadmill Walk: 3D exercise demo How to do the Incline Treadmill Walk, shown by Trainaq's own 3D athlete. Works the cardio and glutes. https://media.trainaq.com/exercises/incline_treadmill_walk/b14c11655b/side-m-720.mp4 2 2026-10-17 yes https://trainaq.com/exercises/inverted-row https://media.trainaq.com/exercises/inverted_row/36d648d948/poster-side-m-1080.jpg Inverted Row: 3D exercise demo How to do the Inverted Row, shown by Trainaq's own 3D athlete. Works the upper back and lats. https://media.trainaq.com/exercises/inverted_row/36d648d948/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/iso-lateral-row-machine https://media.trainaq.com/exercises/iso_lateral_row_machine/f24cd88900/poster-side-m-1080.jpg Iso-Lateral Row (Plate-Loaded): 3D exercise demo How to do the Iso-Lateral Row (Plate-Loaded), shown by Trainaq's own 3D athlete. Works the upper back and lats. https://media.trainaq.com/exercises/iso_lateral_row_machine/f24cd88900/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/jump-rope https://media.trainaq.com/exercises/jump_rope/087702d206/poster-side-m-1080.jpg Jump Rope: 3D exercise demo How to do the Jump Rope, shown by Trainaq's own 3D athlete. Works the cardio and calves. https://media.trainaq.com/exercises/jump_rope/087702d206/side-m-720.mp4 2 2026-10-17 yes https://trainaq.com/exercises/jump-squat https://media.trainaq.com/exercises/jump_squat/6aa207d6ae/poster-side-m-1080.jpg Jump Squat: 3D exercise demo How to do the Jump Squat, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/jump_squat/6aa207d6ae/side-m-720.mp4 3 2026-10-17 yes https://trainaq.com/exercises/jumping-lunge https://media.trainaq.com/exercises/jumping_lunge/ee626df06a/poster-side-m-1080.jpg Jumping Lunge: 3D exercise demo How to do the Jumping Lunge, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/jumping_lunge/ee626df06a/side-m-720.mp4 3 2026-10-17 yes https://trainaq.com/exercises/kettlebell-clean https://media.trainaq.com/exercises/kettlebell_clean/50b399ac38/poster-side-m-1080.jpg Kettlebell Clean: 3D exercise demo How to do the Kettlebell Clean, shown by Trainaq's own 3D athlete. Works the glutes and hamstrings. https://media.trainaq.com/exercises/kettlebell_clean/50b399ac38/side-m-720.mp4 2 2026-10-17 yes https://trainaq.com/exercises/kettlebell-deadlift https://media.trainaq.com/exercises/kettlebell_deadlift/0c67ec52fb/poster-side-m-1080.jpg Kettlebell Deadlift: 3D exercise demo How to do the Kettlebell Deadlift, shown by Trainaq's own 3D athlete. Works the glutes and hamstrings. https://media.trainaq.com/exercises/kettlebell_deadlift/0c67ec52fb/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/kettlebell-goblet-squat https://media.trainaq.com/exercises/kettlebell_goblet_squat/96e2781bdb/poster-side-m-1080.jpg Kettlebell Goblet Squat: 3D exercise demo How to do the Kettlebell Goblet Squat, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/kettlebell_goblet_squat/96e2781bdb/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/kettlebell-snatch https://media.trainaq.com/exercises/kettlebell_snatch/9bc44ba5bf/poster-side-m-1080.jpg Kettlebell Snatch: 3D exercise demo How to do the Kettlebell Snatch, shown by Trainaq's own 3D athlete. Works the glutes and front delts. https://media.trainaq.com/exercises/kettlebell_snatch/9bc44ba5bf/side-m-720.mp4 2 2026-10-17 yes https://trainaq.com/exercises/kettlebell-sumo-deadlift https://media.trainaq.com/exercises/kettlebell_sumo_deadlift/e1f17cf661/poster-side-m-1080.jpg Kettlebell Sumo Deadlift: 3D exercise demo How to do the Kettlebell Sumo Deadlift, shown by Trainaq's own 3D athlete. Works the glutes and adductors and quads. https://media.trainaq.com/exercises/kettlebell_sumo_deadlift/e1f17cf661/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/kettlebell-sumo-high-pull https://media.trainaq.com/exercises/kettlebell_sumo_high_pull/43fb035d20/poster-side-m-1080.jpg Kettlebell Sumo High Pull: 3D exercise demo How to do the Kettlebell Sumo High Pull, shown by Trainaq's own 3D athlete. Works the glutes and traps. https://media.trainaq.com/exercises/kettlebell_sumo_high_pull/43fb035d20/side-m-720.mp4 3 2026-10-17 yes https://trainaq.com/exercises/kettlebell-swing https://media.trainaq.com/exercises/kettlebell_swing/41326bee33/poster-side-m-1080.jpg Kettlebell Swing: 3D exercise demo How to do the Kettlebell Swing, shown by Trainaq's own 3D athlete. Works the glutes and hamstrings. https://media.trainaq.com/exercises/kettlebell_swing/41326bee33/side-m-720.mp4 2 2026-10-17 yes https://trainaq.com/exercises/captains-chair-knee-raise https://media.trainaq.com/exercises/captains_chair_knee_raise/ead510c480/poster-side-m-1080.jpg Knee Raise (Captain's Chair): 3D exercise demo How to do the Knee Raise (Captain's Chair), shown by Trainaq's own 3D athlete. Works the abs and hip flexors. https://media.trainaq.com/exercises/captains_chair_knee_raise/ead510c480/side-m-720.mp4 7 2026-10-17 yes https://trainaq.com/exercises/ankle-mobilization https://media.trainaq.com/exercises/ankle_mobilization/349cc845a2/poster-side-m-1080.jpg Knee-to-Wall Ankle Mobilisation: 3D exercise demo How to do the Knee-to-Wall Ankle Mobilisation, shown by Trainaq's own 3D athlete. Works the calves. https://media.trainaq.com/exercises/ankle_mobilization/349cc845a2/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/kneeling-hip-flexor-stretch https://media.trainaq.com/exercises/kneeling_hip_flexor_stretch/666c80c632/poster-side-m-1080.jpg Kneeling Hip Flexor Stretch: 3D exercise demo How to do the Kneeling Hip Flexor Stretch, shown by Trainaq's own 3D athlete. Works the hip flexors. https://media.trainaq.com/exercises/kneeling_hip_flexor_stretch/666c80c632/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/lat-stretch https://media.trainaq.com/exercises/lat_stretch/4eb6afa3f4/poster-side-m-1080.jpg Kneeling Lat Stretch (Bench): 3D exercise demo How to do the Kneeling Lat Stretch (Bench), shown by Trainaq's own 3D athlete. Works the lats. https://media.trainaq.com/exercises/lat_stretch/4eb6afa3f4/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/knees-to-chest-stretch https://media.trainaq.com/exercises/knees_to_chest_stretch/776ee7a42c/poster-side-m-1080.jpg Knees-to-Chest Stretch: 3D exercise demo How to do the Knees-to-Chest Stretch, shown by Trainaq's own 3D athlete. Works the lower back and glutes. https://media.trainaq.com/exercises/knees_to_chest_stretch/776ee7a42c/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/landmine-squat https://media.trainaq.com/exercises/landmine_squat/8a98bbc610/poster-side-m-1080.jpg Landmine Squat: 3D exercise demo How to do the Landmine Squat, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/landmine_squat/8a98bbc610/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/lateral-band-walk https://media.trainaq.com/exercises/lateral_band_walk/ef8425c480/poster-side-m-1080.jpg Lateral Band Walk: 3D exercise demo How to do the Lateral Band Walk, shown by Trainaq's own 3D athlete. Works the abductors and glutes. https://media.trainaq.com/exercises/lateral_band_walk/ef8425c480/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/lateral-lunge https://media.trainaq.com/exercises/lateral_lunge/283491d932/poster-side-m-1080.jpg Lateral Lunge: 3D exercise demo How to do the Lateral Lunge, shown by Trainaq's own 3D athlete. Works the quads and glutes and adductors. https://media.trainaq.com/exercises/lateral_lunge/283491d932/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/machine-lateral-raise https://media.trainaq.com/exercises/machine_lateral_raise/265637375c/poster-side-m-1080.jpg Lateral Raise (Machine): 3D exercise demo How to do the Lateral Raise (Machine), shown by Trainaq's own 3D athlete. Works the side delts. https://media.trainaq.com/exercises/machine_lateral_raise/265637375c/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/lateral-step-up https://media.trainaq.com/exercises/lateral_step_up/2f9c07944f/poster-side-m-1080.jpg Lateral Step-Up: 3D exercise demo How to do the Lateral Step-Up, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/lateral_step_up/2f9c07944f/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/lean-away-cable-lateral-raise https://media.trainaq.com/exercises/lean_away_cable_lateral_raise/6b7f2a5f49/poster-side-m-1080.jpg Lean-Away Cable Lateral Raise: 3D exercise demo How to do the Lean-Away Cable Lateral Raise, shown by Trainaq's own 3D athlete. Works the side delts. https://media.trainaq.com/exercises/lean_away_cable_lateral_raise/6b7f2a5f49/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/leg-extension https://media.trainaq.com/exercises/leg_extension/6d32ee0458/poster-side-m-1080.jpg Leg Extension (Machine): 3D exercise demo How to do the Leg Extension (Machine), shown by Trainaq's own 3D athlete. Works the quads. https://media.trainaq.com/exercises/leg_extension/6d32ee0458/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/leg-press https://media.trainaq.com/exercises/leg_press/13e82123ae/poster-side-m-1080.jpg Leg Press: 3D exercise demo How to do the Leg Press, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/leg_press/13e82123ae/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/leg-press-calf-raise https://media.trainaq.com/exercises/leg_press_calf_raise/da43784a88/poster-side-m-1080.jpg Leg Press Calf Raise: 3D exercise demo How to do the Leg Press Calf Raise, shown by Trainaq's own 3D athlete. Works the calves. https://media.trainaq.com/exercises/leg_press_calf_raise/da43784a88/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/leg-swings https://media.trainaq.com/exercises/leg_swings/d144cc5e58/poster-side-m-1080.jpg Leg Swings (Front to Back): 3D exercise demo How to do the Leg Swings (Front to Back), shown by Trainaq's own 3D athlete. Works the hip flexors and hamstrings. https://media.trainaq.com/exercises/leg_swings/d144cc5e58/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/lateral-leg-swings https://media.trainaq.com/exercises/lateral_leg_swings/7485330a27/poster-side-m-1080.jpg Leg Swings (Side to Side): 3D exercise demo How to do the Leg Swings (Side to Side), shown by Trainaq's own 3D athlete. Works the adductors and abductors. https://media.trainaq.com/exercises/lateral_leg_swings/7485330a27/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/barbell-low-bar-squat https://media.trainaq.com/exercises/barbell_low_bar_squat/5506d17c86/poster-side-m-1080.jpg Low-Bar Back Squat: 3D exercise demo How to do the Low-Bar Back Squat, shown by Trainaq's own 3D athlete. Works the glutes and quads. https://media.trainaq.com/exercises/barbell_low_bar_squat/5506d17c86/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/low-to-high-cable-fly https://media.trainaq.com/exercises/low_to_high_cable_fly/5a672cbc99/poster-side-m-1080.jpg Low-to-High Cable Fly: 3D exercise demo How to do the Low-to-High Cable Fly, shown by Trainaq's own 3D athlete. Works the upper chest. https://media.trainaq.com/exercises/low_to_high_cable_fly/5a672cbc99/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/lunge-with-twist https://media.trainaq.com/exercises/lunge_with_twist/b5ee5cac15/poster-side-m-1080.jpg Lunge with Twist: 3D exercise demo How to do the Lunge with Twist, shown by Trainaq's own 3D athlete. Works the quads and obliques. https://media.trainaq.com/exercises/lunge_with_twist/b5ee5cac15/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/band-hamstring-stretch https://media.trainaq.com/exercises/band_hamstring_stretch/22a83722bc/poster-side-m-1080.jpg Lying Band Hamstring Stretch: 3D exercise demo How to do the Lying Band Hamstring Stretch, shown by Trainaq's own 3D athlete. Works the hamstrings. https://media.trainaq.com/exercises/band_hamstring_stretch/22a83722bc/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/figure-four-stretch https://media.trainaq.com/exercises/figure_four_stretch/60fda65ded/poster-side-m-1080.jpg Lying Figure-Four Stretch: 3D exercise demo How to do the Lying Figure-Four Stretch, shown by Trainaq's own 3D athlete. Works the glutes. https://media.trainaq.com/exercises/figure_four_stretch/60fda65ded/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/lying-leg-curl https://media.trainaq.com/exercises/lying_leg_curl/23e8fc1a68/poster-side-m-1080.jpg Lying Leg Curl (Machine): 3D exercise demo How to do the Lying Leg Curl (Machine), shown by Trainaq's own 3D athlete. Works the hamstrings. https://media.trainaq.com/exercises/lying_leg_curl/23e8fc1a68/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/lying-leg-raise https://media.trainaq.com/exercises/lying_leg_raise/9bba996c06/poster-side-m-1080.jpg Lying Leg Raise: 3D exercise demo How to do the Lying Leg Raise, shown by Trainaq's own 3D athlete. Works the abs and hip flexors. https://media.trainaq.com/exercises/lying_leg_raise/9bba996c06/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/windshield-wiper https://media.trainaq.com/exercises/windshield_wiper/1e8738ef44/poster-side-m-1080.jpg Lying Windshield Wiper: 3D exercise demo How to do the Lying Windshield Wiper, shown by Trainaq's own 3D athlete. Works the obliques and abs. https://media.trainaq.com/exercises/windshield_wiper/1e8738ef44/side-m-720.mp4 8 2026-10-17 yes https://trainaq.com/exercises/medicine-ball-slam https://media.trainaq.com/exercises/medicine_ball_slam/cb4d0bd24c/poster-side-m-1080.jpg Medicine Ball Slam: 3D exercise demo How to do the Medicine Ball Slam, shown by Trainaq's own 3D athlete. Works the abs and lats. https://media.trainaq.com/exercises/medicine_ball_slam/cb4d0bd24c/side-m-720.mp4 3 2026-10-17 yes https://trainaq.com/exercises/mountain-climber https://media.trainaq.com/exercises/mountain_climber/260ceb18d1/poster-side-m-1080.jpg Mountain Climber: 3D exercise demo How to do the Mountain Climber, shown by Trainaq's own 3D athlete. Works the abs and hip flexors. https://media.trainaq.com/exercises/mountain_climber/260ceb18d1/side-m-720.mp4 3 2026-10-17 yes https://trainaq.com/exercises/barbell-narrow-stance-squat https://media.trainaq.com/exercises/barbell_narrow_stance_squat/d1d0593ed2/poster-side-m-1080.jpg Narrow-Stance Barbell Squat: 3D exercise demo How to do the Narrow-Stance Barbell Squat, shown by Trainaq's own 3D athlete. Works the quads. https://media.trainaq.com/exercises/barbell_narrow_stance_squat/d1d0593ed2/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/neck-side-stretch https://media.trainaq.com/exercises/neck_side_stretch/ba0302b568/poster-side-m-1080.jpg Neck Side Stretch: 3D exercise demo How to do the Neck Side Stretch, shown by Trainaq's own 3D athlete. Works the neck. https://media.trainaq.com/exercises/neck_side_stretch/ba0302b568/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/neutral-grip-dumbbell-press https://media.trainaq.com/exercises/neutral_grip_dumbbell_press/8aa020eb1d/poster-side-m-1080.jpg Neutral-Grip Dumbbell Bench Press: 3D exercise demo How to do the Neutral-Grip Dumbbell Bench Press, shown by Trainaq's own 3D athlete. Works the chest and triceps. https://media.trainaq.com/exercises/neutral_grip_dumbbell_press/8aa020eb1d/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/nordic-hamstring-curl https://media.trainaq.com/exercises/nordic_hamstring_curl/75994e351e/poster-side-m-1080.jpg Nordic Hamstring Curl: 3D exercise demo How to do the Nordic Hamstring Curl, shown by Trainaq's own 3D athlete. Works the hamstrings. https://media.trainaq.com/exercises/nordic_hamstring_curl/75994e351e/side-m-720.mp4 8 2026-10-17 yes https://trainaq.com/exercises/open-book https://media.trainaq.com/exercises/open_book/4bf5c3f892/poster-side-m-1080.jpg Open Book (Thoracic Rotation): 3D exercise demo How to do the Open Book (Thoracic Rotation), shown by Trainaq's own 3D athlete. Works the upper back. https://media.trainaq.com/exercises/open_book/4bf5c3f892/side-m-720.mp4 8 2026-10-17 yes https://trainaq.com/exercises/overhead-dumbbell-triceps-extension https://media.trainaq.com/exercises/overhead_dumbbell_triceps_extension/313d65283b/poster-side-m-1080.jpg Overhead Dumbbell Triceps Extension: 3D exercise demo How to do the Overhead Dumbbell Triceps Extension, shown by Trainaq's own 3D athlete. Works the triceps. https://media.trainaq.com/exercises/overhead_dumbbell_triceps_extension/313d65283b/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/overhead-squat https://media.trainaq.com/exercises/overhead_squat/982ec107bf/poster-side-m-1080.jpg Overhead Squat: 3D exercise demo How to do the Overhead Squat, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/overhead_squat/982ec107bf/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/overhead-triceps-stretch https://media.trainaq.com/exercises/overhead_triceps_stretch/4896599ff5/poster-side-m-1080.jpg Overhead Triceps Stretch: 3D exercise demo How to do the Overhead Triceps Stretch, shown by Trainaq's own 3D athlete. Works the triceps. https://media.trainaq.com/exercises/overhead_triceps_stretch/4896599ff5/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/pallof-press https://media.trainaq.com/exercises/pallof_press/3bd1a25eab/poster-side-m-1080.jpg Pallof Press: 3D exercise demo How to do the Pallof Press, shown by Trainaq's own 3D athlete. Works the obliques and abs. https://media.trainaq.com/exercises/pallof_press/3bd1a25eab/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/pelvic-curl https://media.trainaq.com/exercises/pelvic_curl/d69f9a61cb/poster-side-m-1080.jpg Pelvic Curl: 3D exercise demo How to do the Pelvic Curl, shown by Trainaq's own 3D athlete. Works the glutes and abs. https://media.trainaq.com/exercises/pelvic_curl/d69f9a61cb/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/pendlay-row https://media.trainaq.com/exercises/pendlay_row/0ea98bd47d/poster-side-m-1080.jpg Pendlay Row: 3D exercise demo How to do the Pendlay Row, shown by Trainaq's own 3D athlete. Works the upper back and lats. https://media.trainaq.com/exercises/pendlay_row/0ea98bd47d/side-m-720.mp4 3 2026-10-17 yes https://trainaq.com/exercises/pendulum-squat https://media.trainaq.com/exercises/pendulum_squat/ca13dc3f22/poster-side-m-1080.jpg Pendulum Squat (Machine): 3D exercise demo How to do the Pendulum Squat (Machine), shown by Trainaq's own 3D athlete. Works the quads. https://media.trainaq.com/exercises/pendulum_squat/ca13dc3f22/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/pigeon-pose https://media.trainaq.com/exercises/pigeon_pose/17a7656263/poster-side-m-1080.jpg Pigeon Pose: 3D exercise demo How to do the Pigeon Pose, shown by Trainaq's own 3D athlete. Works the glutes and hip flexors. https://media.trainaq.com/exercises/pigeon_pose/17a7656263/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/pike-push-up https://media.trainaq.com/exercises/pike_push_up/637a48e537/poster-side-m-1080.jpg Pike Push-Up: 3D exercise demo How to do the Pike Push-Up, shown by Trainaq's own 3D athlete. Works the front delts. https://media.trainaq.com/exercises/pike_push_up/637a48e537/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/pistol-squat https://media.trainaq.com/exercises/pistol_squat/9596d7a3dc/poster-side-m-1080.jpg Pistol Squat: 3D exercise demo How to do the Pistol Squat, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/pistol_squat/9596d7a3dc/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/plank https://media.trainaq.com/exercises/plank/150b962ed7/poster-side-m-1080.jpg Plank (Forearm): 3D exercise demo How to do the Plank (Forearm), shown by Trainaq's own 3D athlete. Works the abs. https://media.trainaq.com/exercises/plank/150b962ed7/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/plyometric-push-up https://media.trainaq.com/exercises/plyometric_push_up/60dfb1380d/poster-side-m-1080.jpg Plyometric Push-Up: 3D exercise demo How to do the Plyometric Push-Up, shown by Trainaq's own 3D athlete. Works the chest. https://media.trainaq.com/exercises/plyometric_push_up/60dfb1380d/side-m-720.mp4 3 2026-10-17 yes https://trainaq.com/exercises/push-up-to-side-plank https://media.trainaq.com/exercises/push_up_to_side_plank/c16761c487/poster-side-m-1080.jpg Push-Up to Side Plank (T Push-Up): 3D exercise demo How to do the Push-Up to Side Plank (T Push-Up), shown by Trainaq's own 3D athlete. Works the chest and obliques. https://media.trainaq.com/exercises/push_up_to_side_plank/c16761c487/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/rack-pull https://media.trainaq.com/exercises/rack_pull/43ef0c9baf/poster-side-m-1080.jpg Rack Pull: 3D exercise demo How to do the Rack Pull, shown by Trainaq's own 3D athlete. Works the lower back and traps and glutes. https://media.trainaq.com/exercises/rack_pull/43ef0c9baf/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/renegade-row https://media.trainaq.com/exercises/renegade_row/7e9abe9d3a/poster-side-m-1080.jpg Renegade Row: 3D exercise demo How to do the Renegade Row, shown by Trainaq's own 3D athlete. Works the upper back and abs. https://media.trainaq.com/exercises/renegade_row/7e9abe9d3a/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/reverse-crunch https://media.trainaq.com/exercises/reverse_crunch/4f71b29849/poster-side-m-1080.jpg Reverse Crunch: 3D exercise demo How to do the Reverse Crunch, shown by Trainaq's own 3D athlete. Works the abs. https://media.trainaq.com/exercises/reverse_crunch/4f71b29849/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/reverse-hyper-on-bench https://media.trainaq.com/exercises/reverse_hyper_on_bench/4021bc6724/poster-side-m-1080.jpg Reverse Hyper on a Bench: 3D exercise demo How to do the Reverse Hyper on a Bench, shown by Trainaq's own 3D athlete. Works the glutes and lower back. https://media.trainaq.com/exercises/reverse_hyper_on_bench/4021bc6724/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/reverse-hyperextension https://media.trainaq.com/exercises/reverse_hyperextension/8b023a1905/poster-side-m-1080.jpg Reverse Hyperextension: 3D exercise demo How to do the Reverse Hyperextension, shown by Trainaq's own 3D athlete. Works the glutes and hamstrings. https://media.trainaq.com/exercises/reverse_hyperextension/8b023a1905/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/reverse-lunge https://media.trainaq.com/exercises/reverse_lunge/4b4d6f9b85/poster-side-m-1080.jpg Reverse Lunge: 3D exercise demo How to do the Reverse Lunge, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/reverse_lunge/4b4d6f9b85/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/reverse-pec-deck https://media.trainaq.com/exercises/reverse_pec_deck/ad0dd6cf57/poster-side-m-1080.jpg Reverse Pec Deck: 3D exercise demo How to do the Reverse Pec Deck, shown by Trainaq's own 3D athlete. Works the rear delts. https://media.trainaq.com/exercises/reverse_pec_deck/ad0dd6cf57/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/underhand-barbell-row https://media.trainaq.com/exercises/underhand_barbell_row/f1387cded9/poster-side-m-1080.jpg Reverse-Grip Barbell Row: 3D exercise demo How to do the Reverse-Grip Barbell Row, shown by Trainaq's own 3D athlete. Works the lats and upper back. https://media.trainaq.com/exercises/underhand_barbell_row/f1387cded9/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/pilates-roll-up https://media.trainaq.com/exercises/pilates_roll_up/650ec9937c/poster-side-m-1080.jpg Roll-Up: 3D exercise demo How to do the Roll-Up, shown by Trainaq's own 3D athlete. Works the abs. https://media.trainaq.com/exercises/pilates_roll_up/650ec9937c/side-m-720.mp4 7 2026-10-17 yes https://trainaq.com/exercises/rowing-machine https://media.trainaq.com/exercises/rowing_machine/2189ef9cf0/poster-side-m-1080.jpg Rowing Machine: 3D exercise demo How to do the Rowing Machine, shown by Trainaq's own 3D athlete. Works the cardio and upper back. https://media.trainaq.com/exercises/rowing_machine/2189ef9cf0/side-m-720.mp4 3 2026-10-17 yes https://trainaq.com/exercises/pilates-saw https://media.trainaq.com/exercises/pilates_saw/90cc523afc/poster-side-m-1080.jpg Saw: 3D exercise demo How to do the Saw, shown by Trainaq's own 3D athlete. Works the obliques and hamstrings. https://media.trainaq.com/exercises/pilates_saw/90cc523afc/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/scissor-kicks https://media.trainaq.com/exercises/scissor_kicks/e317ac9335/poster-side-m-1080.jpg Scissor Kicks: 3D exercise demo How to do the Scissor Kicks, shown by Trainaq's own 3D athlete. Works the abs and hip flexors. https://media.trainaq.com/exercises/scissor_kicks/e317ac9335/side-m-720.mp4 2 2026-10-17 yes https://trainaq.com/exercises/scorpion-stretch https://media.trainaq.com/exercises/scorpion_stretch/3d1b9c4afb/poster-side-m-1080.jpg Scorpion Stretch: 3D exercise demo How to do the Scorpion Stretch, shown by Trainaq's own 3D athlete. Works the hip flexors and lower back. https://media.trainaq.com/exercises/scorpion_stretch/3d1b9c4afb/side-m-720.mp4 8 2026-10-17 yes https://trainaq.com/exercises/seal-row https://media.trainaq.com/exercises/seal_row/760eb9dea4/poster-side-m-1080.jpg Seal Row: 3D exercise demo How to do the Seal Row, shown by Trainaq's own 3D athlete. Works the upper back and lats. https://media.trainaq.com/exercises/seal_row/760eb9dea4/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/seated-barbell-overhead-press https://media.trainaq.com/exercises/seated_barbell_overhead_press/8dcc1a8732/poster-side-m-1080.jpg Seated Barbell Overhead Press: 3D exercise demo How to do the Seated Barbell Overhead Press, shown by Trainaq's own 3D athlete. Works the front delts. https://media.trainaq.com/exercises/seated_barbell_overhead_press/8dcc1a8732/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/seated-cable-row https://media.trainaq.com/exercises/seated_cable_row/8f4a1a6667/poster-side-m-1080.jpg Seated Cable Row: 3D exercise demo How to do the Seated Cable Row, shown by Trainaq's own 3D athlete. Works the upper back and lats. https://media.trainaq.com/exercises/seated_cable_row/8f4a1a6667/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/seated-calf-raise https://media.trainaq.com/exercises/seated_calf_raise/73c63975c7/poster-side-m-1080.jpg Seated Calf Raise (Machine): 3D exercise demo How to do the Seated Calf Raise (Machine), shown by Trainaq's own 3D athlete. Works the calves. https://media.trainaq.com/exercises/seated_calf_raise/73c63975c7/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/seated-dip-machine https://media.trainaq.com/exercises/seated_dip_machine/a0ee2270c5/poster-side-m-1080.jpg Seated Dip (Machine): 3D exercise demo How to do the Seated Dip (Machine), shown by Trainaq's own 3D athlete. Works the triceps. https://media.trainaq.com/exercises/seated_dip_machine/a0ee2270c5/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/seated-lateral-raise https://media.trainaq.com/exercises/seated_lateral_raise/9938b35820/poster-side-m-1080.jpg Seated Dumbbell Lateral Raise: 3D exercise demo How to do the Seated Dumbbell Lateral Raise, shown by Trainaq's own 3D athlete. Works the side delts. https://media.trainaq.com/exercises/seated_lateral_raise/9938b35820/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/seated-dumbbell-shoulder-press https://media.trainaq.com/exercises/seated_dumbbell_shoulder_press/39826e41be/poster-side-m-1080.jpg Seated Dumbbell Shoulder Press: 3D exercise demo How to do the Seated Dumbbell Shoulder Press, shown by Trainaq's own 3D athlete. Works the front delts and side delts. https://media.trainaq.com/exercises/seated_dumbbell_shoulder_press/39826e41be/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/seated-glute-stretch https://media.trainaq.com/exercises/seated_glute_stretch/7788566aea/poster-side-m-1080.jpg Seated Glute Stretch: 3D exercise demo How to do the Seated Glute Stretch, shown by Trainaq's own 3D athlete. Works the glutes. https://media.trainaq.com/exercises/seated_glute_stretch/7788566aea/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/barbell-seated-good-morning https://media.trainaq.com/exercises/barbell_seated_good_morning/2192cfbc9f/poster-side-m-1080.jpg Seated Good Morning: 3D exercise demo How to do the Seated Good Morning, shown by Trainaq's own 3D athlete. Works the lower back and hamstrings. https://media.trainaq.com/exercises/barbell_seated_good_morning/2192cfbc9f/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/seated-hamstring-stretch https://media.trainaq.com/exercises/seated_hamstring_stretch/bce724a0de/poster-side-m-1080.jpg Seated Hamstring Stretch: 3D exercise demo How to do the Seated Hamstring Stretch, shown by Trainaq's own 3D athlete. Works the hamstrings. https://media.trainaq.com/exercises/seated_hamstring_stretch/bce724a0de/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/seated-leg-curl https://media.trainaq.com/exercises/seated_leg_curl/0f5bcda07a/poster-side-m-1080.jpg Seated Leg Curl (Machine): 3D exercise demo How to do the Seated Leg Curl (Machine), shown by Trainaq's own 3D athlete. Works the hamstrings. https://media.trainaq.com/exercises/seated_leg_curl/0f5bcda07a/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/seated-row-machine https://media.trainaq.com/exercises/seated_row_machine/a30c6a3630/poster-side-m-1080.jpg Seated Row (Machine): 3D exercise demo How to do the Seated Row (Machine), shown by Trainaq's own 3D athlete. Works the upper back and lats. https://media.trainaq.com/exercises/seated_row_machine/a30c6a3630/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/seated-spinal-twist https://media.trainaq.com/exercises/seated_spinal_twist/28458800e7/poster-side-m-1080.jpg Seated Spinal Twist (Ardha Matsyendrasana): 3D exercise demo How to do the Seated Spinal Twist (Ardha Matsyendrasana), shown by Trainaq's own 3D athlete. Works the obliques and lower back. https://media.trainaq.com/exercises/seated_spinal_twist/28458800e7/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/shadow-boxing https://media.trainaq.com/exercises/shadow_boxing/ae8671cd8f/poster-side-m-1080.jpg Shadow Boxing: 3D exercise demo How to do the Shadow Boxing, shown by Trainaq's own 3D athlete. Works the cardio and front delts. https://media.trainaq.com/exercises/shadow_boxing/ae8671cd8f/side-m-720.mp4 2 2026-10-17 yes https://trainaq.com/exercises/shoulder-bridge https://media.trainaq.com/exercises/shoulder_bridge/3742eef23c/poster-side-m-1080.jpg Shoulder Bridge: 3D exercise demo How to do the Shoulder Bridge, shown by Trainaq's own 3D athlete. Works the glutes and hamstrings. https://media.trainaq.com/exercises/shoulder_bridge/3742eef23c/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/shoulder-press-machine https://media.trainaq.com/exercises/shoulder_press_machine/27f4506f8f/poster-side-m-1080.jpg Shoulder Press (Machine): 3D exercise demo How to do the Shoulder Press (Machine), shown by Trainaq's own 3D athlete. Works the front delts. https://media.trainaq.com/exercises/shoulder_press_machine/27f4506f8f/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/shoulder-tap-push-up https://media.trainaq.com/exercises/shoulder_tap_push_up/3b61f29b1c/poster-side-m-1080.jpg Shoulder Tap Push-Up: 3D exercise demo How to do the Shoulder Tap Push-Up, shown by Trainaq's own 3D athlete. Works the chest and abs. https://media.trainaq.com/exercises/shoulder_tap_push_up/3b61f29b1c/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/side-kick-front-back https://media.trainaq.com/exercises/side_kick_front_back/9060731ba5/poster-side-m-1080.jpg Side Kick Front and Back: 3D exercise demo How to do the Side Kick Front and Back, shown by Trainaq's own 3D athlete. Works the glutes and hip flexors. https://media.trainaq.com/exercises/side_kick_front_back/9060731ba5/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/side-plank-hip-dip https://media.trainaq.com/exercises/side_plank_hip_dip/d646d84468/poster-side-m-1080.jpg Side Plank Hip Dip: 3D exercise demo How to do the Side Plank Hip Dip, shown by Trainaq's own 3D athlete. Works the obliques. https://media.trainaq.com/exercises/side_plank_hip_dip/d646d84468/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/side-plank-leg-raise https://media.trainaq.com/exercises/side_plank_leg_raise/5b4c6bead3/poster-side-m-1080.jpg Side Plank with Leg Raise: 3D exercise demo How to do the Side Plank with Leg Raise, shown by Trainaq's own 3D athlete. Works the abductors and glutes. https://media.trainaq.com/exercises/side_plank_leg_raise/5b4c6bead3/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/side-lying-leg-raise https://media.trainaq.com/exercises/side_lying_leg_raise/4f03380f15/poster-side-m-1080.jpg Side-Lying Leg Raise: 3D exercise demo How to do the Side-Lying Leg Raise, shown by Trainaq's own 3D athlete. Works the abductors and glutes. https://media.trainaq.com/exercises/side_lying_leg_raise/4f03380f15/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/single-leg-circles https://media.trainaq.com/exercises/single_leg_circles/a20c514fc4/poster-side-m-1080.jpg Single Leg Circles: 3D exercise demo How to do the Single Leg Circles, shown by Trainaq's own 3D athlete. Works the hip flexors and abs. https://media.trainaq.com/exercises/single_leg_circles/a20c514fc4/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/single-leg-stretch https://media.trainaq.com/exercises/single_leg_stretch/dea3d55eb0/poster-side-m-1080.jpg Single Leg Stretch: 3D exercise demo How to do the Single Leg Stretch, shown by Trainaq's own 3D athlete. Works the abs. https://media.trainaq.com/exercises/single_leg_stretch/dea3d55eb0/side-m-720.mp4 3 2026-10-17 yes https://trainaq.com/exercises/single-arm-cable-fly https://media.trainaq.com/exercises/single_arm_cable_fly/8a2150c728/poster-side-m-1080.jpg Single-Arm Cable Fly: 3D exercise demo How to do the Single-Arm Cable Fly, shown by Trainaq's own 3D athlete. Works the chest. https://media.trainaq.com/exercises/single_arm_cable_fly/8a2150c728/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/single-arm-cable-pushdown https://media.trainaq.com/exercises/single_arm_cable_pushdown/3f8646cc6f/poster-side-m-1080.jpg Single-Arm Cable Pushdown: 3D exercise demo How to do the Single-Arm Cable Pushdown, shown by Trainaq's own 3D athlete. Works the triceps. https://media.trainaq.com/exercises/single_arm_cable_pushdown/3f8646cc6f/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/single-arm-dumbbell-row https://media.trainaq.com/exercises/single_arm_dumbbell_row/bad5fe6e78/poster-side-m-1080.jpg Single-Arm Dumbbell Row: 3D exercise demo How to do the Single-Arm Dumbbell Row, shown by Trainaq's own 3D athlete. Works the lats and upper back. https://media.trainaq.com/exercises/single_arm_dumbbell_row/bad5fe6e78/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/dumbbell-snatch https://media.trainaq.com/exercises/dumbbell_snatch/156de52aae/poster-side-m-1080.jpg Single-Arm Dumbbell Snatch: 3D exercise demo How to do the Single-Arm Dumbbell Snatch, shown by Trainaq's own 3D athlete. Works the glutes and front delts. https://media.trainaq.com/exercises/dumbbell_snatch/156de52aae/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/kettlebell-overhead-press https://media.trainaq.com/exercises/kettlebell_overhead_press/bb3249f0d4/poster-side-m-1080.jpg Single-Arm Kettlebell Overhead Press: 3D exercise demo How to do the Single-Arm Kettlebell Overhead Press, shown by Trainaq's own 3D athlete. Works the front delts. https://media.trainaq.com/exercises/kettlebell_overhead_press/bb3249f0d4/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/kettlebell-row https://media.trainaq.com/exercises/kettlebell_row/706a835537/poster-side-m-1080.jpg Single-Arm Kettlebell Row: 3D exercise demo How to do the Single-Arm Kettlebell Row, shown by Trainaq's own 3D athlete. Works the lats and upper back. https://media.trainaq.com/exercises/kettlebell_row/706a835537/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/single-arm-overhead-dumbbell-extension https://media.trainaq.com/exercises/single_arm_overhead_dumbbell_extension/45cca6da2e/poster-side-m-1080.jpg Single-Arm Overhead Dumbbell Extension: 3D exercise demo How to do the Single-Arm Overhead Dumbbell Extension, shown by Trainaq's own 3D athlete. Works the triceps. https://media.trainaq.com/exercises/single_arm_overhead_dumbbell_extension/45cca6da2e/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/single-arm-cable-row https://media.trainaq.com/exercises/single_arm_cable_row/fa787a5c00/poster-side-m-1080.jpg Single-Arm Seated Cable Row: 3D exercise demo How to do the Single-Arm Seated Cable Row, shown by Trainaq's own 3D athlete. Works the lats and upper back. https://media.trainaq.com/exercises/single_arm_cable_row/fa787a5c00/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/single-leg-calf-raise https://media.trainaq.com/exercises/single_leg_calf_raise/f5d260790a/poster-side-m-1080.jpg Single-Leg Calf Raise: 3D exercise demo How to do the Single-Leg Calf Raise, shown by Trainaq's own 3D athlete. Works the calves. https://media.trainaq.com/exercises/single_leg_calf_raise/f5d260790a/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/single-leg-glute-bridge https://media.trainaq.com/exercises/single_leg_glute_bridge/d0de475a8f/poster-side-m-1080.jpg Single-Leg Glute Bridge: 3D exercise demo How to do the Single-Leg Glute Bridge, shown by Trainaq's own 3D athlete. Works the glutes. https://media.trainaq.com/exercises/single_leg_glute_bridge/d0de475a8f/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/single-leg-hip-thrust https://media.trainaq.com/exercises/single_leg_hip_thrust/64ceae4aea/poster-side-m-1080.jpg Single-Leg Hip Thrust: 3D exercise demo How to do the Single-Leg Hip Thrust, shown by Trainaq's own 3D athlete. Works the glutes. https://media.trainaq.com/exercises/single_leg_hip_thrust/64ceae4aea/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/single-leg-leg-press https://media.trainaq.com/exercises/single_leg_leg_press/0b4b5e1596/poster-side-m-1080.jpg Single-Leg Leg Press: 3D exercise demo How to do the Single-Leg Leg Press, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/single_leg_leg_press/0b4b5e1596/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/single-leg-romanian-deadlift https://media.trainaq.com/exercises/single_leg_romanian_deadlift/f49abd7912/poster-side-m-1080.jpg Single-Leg Romanian Deadlift (Dumbbell): 3D exercise demo How to do the Single-Leg Romanian Deadlift (Dumbbell), shown by Trainaq's own 3D athlete. Works the hamstrings and glutes. https://media.trainaq.com/exercises/single_leg_romanian_deadlift/f49abd7912/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/sissy-squat https://media.trainaq.com/exercises/sissy_squat/1d6cfbc2dc/poster-side-m-1080.jpg Sissy Squat: 3D exercise demo How to do the Sissy Squat, shown by Trainaq's own 3D athlete. Works the quads. https://media.trainaq.com/exercises/sissy_squat/1d6cfbc2dc/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/skater-jump https://media.trainaq.com/exercises/skater_jump/d490fa286c/poster-side-m-1080.jpg Skater Jump: 3D exercise demo How to do the Skater Jump, shown by Trainaq's own 3D athlete. Works the glutes and quads. https://media.trainaq.com/exercises/skater_jump/d490fa286c/side-m-720.mp4 3 2026-10-17 yes https://trainaq.com/exercises/ski-erg https://media.trainaq.com/exercises/ski_erg/78275c3c6d/poster-side-m-1080.jpg Ski Erg: 3D exercise demo How to do the Ski Erg, shown by Trainaq's own 3D athlete. Works the cardio and lats. https://media.trainaq.com/exercises/ski_erg/78275c3c6d/side-m-720.mp4 3 2026-10-17 yes https://trainaq.com/exercises/skull-crusher https://media.trainaq.com/exercises/skull_crusher/9674fdadca/poster-side-m-1080.jpg Skull Crusher (EZ Bar): 3D exercise demo How to do the Skull Crusher (EZ Bar), shown by Trainaq's own 3D athlete. Works the triceps. https://media.trainaq.com/exercises/skull_crusher/9674fdadca/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/sled-push https://media.trainaq.com/exercises/sled_push/485d37d6fb/poster-side-m-1080.jpg Sled Push: 3D exercise demo How to do the Sled Push, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/sled_push/485d37d6fb/side-m-720.mp4 2 2026-10-17 yes https://trainaq.com/exercises/smith-machine-bench-press https://media.trainaq.com/exercises/smith_machine_bench_press/516deb9e04/poster-side-m-1080.jpg Smith Machine Bench Press: 3D exercise demo How to do the Smith Machine Bench Press, shown by Trainaq's own 3D athlete. Works the chest. https://media.trainaq.com/exercises/smith_machine_bench_press/516deb9e04/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/smith-machine-row https://media.trainaq.com/exercises/smith_machine_row/9f8cb16747/poster-side-m-1080.jpg Smith Machine Bent-Over Row: 3D exercise demo How to do the Smith Machine Bent-Over Row, shown by Trainaq's own 3D athlete. Works the upper back and lats. https://media.trainaq.com/exercises/smith_machine_row/9f8cb16747/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/smith-machine-calf-raise https://media.trainaq.com/exercises/smith_machine_calf_raise/0937c5c04a/poster-side-m-1080.jpg Smith Machine Calf Raise: 3D exercise demo How to do the Smith Machine Calf Raise, shown by Trainaq's own 3D athlete. Works the calves. https://media.trainaq.com/exercises/smith_machine_calf_raise/0937c5c04a/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/smith-machine-close-grip-bench-press https://media.trainaq.com/exercises/smith_machine_close_grip_bench_press/484a07dfb6/poster-side-m-1080.jpg Smith Machine Close-Grip Bench Press: 3D exercise demo How to do the Smith Machine Close-Grip Bench Press, shown by Trainaq's own 3D athlete. Works the triceps. https://media.trainaq.com/exercises/smith_machine_close_grip_bench_press/484a07dfb6/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/smith-front-squat https://media.trainaq.com/exercises/smith_front_squat/f38f902e7f/poster-side-m-1080.jpg Smith Machine Front Squat: 3D exercise demo How to do the Smith Machine Front Squat, shown by Trainaq's own 3D athlete. Works the quads. https://media.trainaq.com/exercises/smith_front_squat/f38f902e7f/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/smith-good-morning https://media.trainaq.com/exercises/smith_good_morning/2d4588614d/poster-side-m-1080.jpg Smith Machine Good Morning: 3D exercise demo How to do the Smith Machine Good Morning, shown by Trainaq's own 3D athlete. Works the hamstrings and lower back. https://media.trainaq.com/exercises/smith_good_morning/2d4588614d/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/smith-hack-squat https://media.trainaq.com/exercises/smith_hack_squat/afbb0cd124/poster-side-m-1080.jpg Smith Machine Hack Squat (Feet Forward): 3D exercise demo How to do the Smith Machine Hack Squat (Feet Forward), shown by Trainaq's own 3D athlete. Works the quads. https://media.trainaq.com/exercises/smith_hack_squat/afbb0cd124/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/smith-machine-hip-thrust https://media.trainaq.com/exercises/smith_machine_hip_thrust/e9a3b95804/poster-side-m-1080.jpg Smith Machine Hip Thrust: 3D exercise demo How to do the Smith Machine Hip Thrust, shown by Trainaq's own 3D athlete. Works the glutes. https://media.trainaq.com/exercises/smith_machine_hip_thrust/e9a3b95804/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/smith-machine-incline-bench-press https://media.trainaq.com/exercises/smith_machine_incline_bench_press/5542dfc9b9/poster-side-m-1080.jpg Smith Machine Incline Bench Press: 3D exercise demo How to do the Smith Machine Incline Bench Press, shown by Trainaq's own 3D athlete. Works the upper chest. https://media.trainaq.com/exercises/smith_machine_incline_bench_press/5542dfc9b9/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/smith-machine-romanian-deadlift https://media.trainaq.com/exercises/smith_machine_romanian_deadlift/960eab038d/poster-side-m-1080.jpg Smith Machine Romanian Deadlift: 3D exercise demo How to do the Smith Machine Romanian Deadlift, shown by Trainaq's own 3D athlete. Works the hamstrings and glutes. https://media.trainaq.com/exercises/smith_machine_romanian_deadlift/960eab038d/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/smith-machine-shoulder-press https://media.trainaq.com/exercises/smith_machine_shoulder_press/5eff0014fd/poster-side-m-1080.jpg Smith Machine Shoulder Press: 3D exercise demo How to do the Smith Machine Shoulder Press, shown by Trainaq's own 3D athlete. Works the front delts. https://media.trainaq.com/exercises/smith_machine_shoulder_press/5eff0014fd/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/smith-machine-shrug https://media.trainaq.com/exercises/smith_machine_shrug/b41d165378/poster-side-m-1080.jpg Smith Machine Shrug: 3D exercise demo How to do the Smith Machine Shrug, shown by Trainaq's own 3D athlete. Works the traps. https://media.trainaq.com/exercises/smith_machine_shrug/b41d165378/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/smith-machine-split-squat https://media.trainaq.com/exercises/smith_machine_split_squat/2111172b4b/poster-side-m-1080.jpg Smith Machine Split Squat: 3D exercise demo How to do the Smith Machine Split Squat, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/smith_machine_split_squat/2111172b4b/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/smith-machine-squat https://media.trainaq.com/exercises/smith_machine_squat/ab2201f5ab/poster-side-m-1080.jpg Smith Machine Squat: 3D exercise demo How to do the Smith Machine Squat, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/smith_machine_squat/ab2201f5ab/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/smith-sumo-squat https://media.trainaq.com/exercises/smith_sumo_squat/9d2483b28c/poster-side-m-1080.jpg Smith Machine Sumo Squat: 3D exercise demo How to do the Smith Machine Sumo Squat, shown by Trainaq's own 3D athlete. Works the adductors and glutes. https://media.trainaq.com/exercises/smith_sumo_squat/9d2483b28c/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/spine-stretch-forward https://media.trainaq.com/exercises/spine_stretch_forward/4dc8c0749b/poster-side-m-1080.jpg Spine Stretch Forward: 3D exercise demo How to do the Spine Stretch Forward, shown by Trainaq's own 3D athlete. Works the lower back and hamstrings. https://media.trainaq.com/exercises/spine_stretch_forward/4dc8c0749b/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/split-squat https://media.trainaq.com/exercises/split_squat/ec023f7629/poster-side-m-1080.jpg Split Squat: 3D exercise demo How to do the Split Squat, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/split_squat/ec023f7629/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/stability-ball-crunch https://media.trainaq.com/exercises/stability_ball_crunch/a82b917d97/poster-side-m-1080.jpg Stability Ball Crunch: 3D exercise demo How to do the Stability Ball Crunch, shown by Trainaq's own 3D athlete. Works the abs. https://media.trainaq.com/exercises/stability_ball_crunch/a82b917d97/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/stability-ball-leg-curl https://media.trainaq.com/exercises/stability_ball_leg_curl/8e56801c25/poster-side-m-1080.jpg Stability Ball Leg Curl: 3D exercise demo How to do the Stability Ball Leg Curl, shown by Trainaq's own 3D athlete. Works the hamstrings. https://media.trainaq.com/exercises/stability_ball_leg_curl/8e56801c25/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/stair-climber https://media.trainaq.com/exercises/stair_climber/8aa613530a/poster-side-m-1080.jpg Stair Climber: 3D exercise demo How to do the Stair Climber, shown by Trainaq's own 3D athlete. Works the cardio and glutes. https://media.trainaq.com/exercises/stair_climber/8aa613530a/side-m-720.mp4 2 2026-10-17 yes https://trainaq.com/exercises/cable-chest-press https://media.trainaq.com/exercises/cable_chest_press/f6aff728a3/poster-side-m-1080.jpg Standing Cable Chest Press: 3D exercise demo How to do the Standing Cable Chest Press, shown by Trainaq's own 3D athlete. Works the chest. https://media.trainaq.com/exercises/cable_chest_press/f6aff728a3/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/cable-hip-abduction https://media.trainaq.com/exercises/cable_hip_abduction/145647fd4f/poster-side-m-1080.jpg Standing Cable Hip Abduction: 3D exercise demo How to do the Standing Cable Hip Abduction, shown by Trainaq's own 3D athlete. Works the abductors and glutes. https://media.trainaq.com/exercises/cable_hip_abduction/145647fd4f/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/cable-hip-adduction https://media.trainaq.com/exercises/cable_hip_adduction/7eef816285/poster-side-m-1080.jpg Standing Cable Hip Adduction: 3D exercise demo How to do the Standing Cable Hip Adduction, shown by Trainaq's own 3D athlete. Works the adductors. https://media.trainaq.com/exercises/cable_hip_adduction/7eef816285/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/bodyweight-calf-raise https://media.trainaq.com/exercises/bodyweight_calf_raise/ea2dafc897/poster-side-m-1080.jpg Standing Calf Raise (Bodyweight): 3D exercise demo How to do the Standing Calf Raise (Bodyweight), shown by Trainaq's own 3D athlete. Works the calves. https://media.trainaq.com/exercises/bodyweight_calf_raise/ea2dafc897/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/standing-calf-raise-machine https://media.trainaq.com/exercises/standing_calf_raise_machine/730490a26c/poster-side-m-1080.jpg Standing Calf Raise (Machine): 3D exercise demo How to do the Standing Calf Raise (Machine), shown by Trainaq's own 3D athlete. Works the calves. https://media.trainaq.com/exercises/standing_calf_raise_machine/730490a26c/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/standing-forward-fold https://media.trainaq.com/exercises/standing_forward_fold/2ee4efff96/poster-side-m-1080.jpg Standing Forward Fold (Uttanasana): 3D exercise demo How to do the Standing Forward Fold (Uttanasana), shown by Trainaq's own 3D athlete. Works the hamstrings. https://media.trainaq.com/exercises/standing_forward_fold/2ee4efff96/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/standing-hamstring-stretch https://media.trainaq.com/exercises/standing_hamstring_stretch/81afbed8a4/poster-side-m-1080.jpg Standing Hamstring Stretch: 3D exercise demo How to do the Standing Hamstring Stretch, shown by Trainaq's own 3D athlete. Works the hamstrings. https://media.trainaq.com/exercises/standing_hamstring_stretch/81afbed8a4/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/hip-circles https://media.trainaq.com/exercises/hip_circles/dadb3139b2/poster-side-m-1080.jpg Standing Hip Circles: 3D exercise demo How to do the Standing Hip Circles, shown by Trainaq's own 3D athlete. Works the hip flexors and glutes. https://media.trainaq.com/exercises/hip_circles/dadb3139b2/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/standing-quad-stretch https://media.trainaq.com/exercises/standing_quad_stretch/906620bd83/poster-side-m-1080.jpg Standing Quad Stretch: 3D exercise demo How to do the Standing Quad Stretch, shown by Trainaq's own 3D athlete. Works the quads. https://media.trainaq.com/exercises/standing_quad_stretch/906620bd83/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/standing-side-stretch https://media.trainaq.com/exercises/standing_side_stretch/db1cd02b7e/poster-side-m-1080.jpg Standing Side Bend Stretch: 3D exercise demo How to do the Standing Side Bend Stretch, shown by Trainaq's own 3D athlete. Works the obliques and lats. https://media.trainaq.com/exercises/standing_side_stretch/db1cd02b7e/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/star-jump https://media.trainaq.com/exercises/star_jump/f5df8d7452/poster-side-m-1080.jpg Star Jump: 3D exercise demo How to do the Star Jump, shown by Trainaq's own 3D athlete. Works the cardio. https://media.trainaq.com/exercises/star_jump/f5df8d7452/side-m-720.mp4 2 2026-10-17 yes https://trainaq.com/exercises/stationary-bike https://media.trainaq.com/exercises/stationary_bike/ea7ac325c9/poster-side-m-1080.jpg Stationary Bike: 3D exercise demo How to do the Stationary Bike, shown by Trainaq's own 3D athlete. Works the cardio and quads. https://media.trainaq.com/exercises/stationary_bike/ea7ac325c9/side-m-720.mp4 2 2026-10-17 yes https://trainaq.com/exercises/step-up https://media.trainaq.com/exercises/step_up/6d5e5a2c8d/poster-side-m-1080.jpg Step-Up: 3D exercise demo How to do the Step-Up, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/step_up/6d5e5a2c8d/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/sumo-deadlift https://media.trainaq.com/exercises/sumo_deadlift/1391148278/poster-side-m-1080.jpg Sumo Deadlift: 3D exercise demo How to do the Sumo Deadlift, shown by Trainaq's own 3D athlete. Works the glutes and quads and adductors. https://media.trainaq.com/exercises/sumo_deadlift/1391148278/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/sun-salutation-a https://media.trainaq.com/exercises/sun_salutation_a/c008d72749/poster-side-m-1080.jpg Sun Salutation A (Surya Namaskar A): 3D exercise demo How to do the Sun Salutation A (Surya Namaskar A), shown by Trainaq's own 3D athlete. Works the hamstrings and triceps. https://media.trainaq.com/exercises/sun_salutation_a/c008d72749/side-m-720.mp4 30 2026-10-17 yes https://trainaq.com/exercises/supine-spinal-twist https://media.trainaq.com/exercises/supine_spinal_twist/8c1a6438e7/poster-side-m-1080.jpg Supine Spinal Twist: 3D exercise demo How to do the Supine Spinal Twist, shown by Trainaq's own 3D athlete. Works the lower back and obliques. https://media.trainaq.com/exercises/supine_spinal_twist/8c1a6438e7/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/pilates-swimming https://media.trainaq.com/exercises/pilates_swimming/fe4eedbe5d/poster-side-m-1080.jpg Swimming: 3D exercise demo How to do the Swimming, shown by Trainaq's own 3D athlete. Works the lower back and glutes. https://media.trainaq.com/exercises/pilates_swimming/fe4eedbe5d/side-m-720.mp4 3 2026-10-17 yes https://trainaq.com/exercises/t-bar-row https://media.trainaq.com/exercises/t_bar_row/593c2ea782/poster-side-m-1080.jpg T-Bar Row: 3D exercise demo How to do the T-Bar Row, shown by Trainaq's own 3D athlete. Works the upper back and lats. https://media.trainaq.com/exercises/t_bar_row/593c2ea782/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/teaser https://media.trainaq.com/exercises/teaser/4926be7004/poster-side-m-1080.jpg Teaser: 3D exercise demo How to do the Teaser, shown by Trainaq's own 3D athlete. Works the abs and hip flexors. https://media.trainaq.com/exercises/teaser/4926be7004/side-m-720.mp4 7 2026-10-17 yes https://trainaq.com/exercises/pilates-hundred https://media.trainaq.com/exercises/pilates_hundred/934b8cf60e/poster-side-m-1080.jpg The Hundred: 3D exercise demo How to do the The Hundred, shown by Trainaq's own 3D athlete. Works the abs. https://media.trainaq.com/exercises/pilates_hundred/934b8cf60e/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/thread-the-needle https://media.trainaq.com/exercises/thread_the_needle/1d85e9729a/poster-side-m-1080.jpg Thread the Needle: 3D exercise demo How to do the Thread the Needle, shown by Trainaq's own 3D athlete. Works the upper back. https://media.trainaq.com/exercises/thread_the_needle/1d85e9729a/side-m-720.mp4 7 2026-10-17 yes https://trainaq.com/exercises/tibialis-raise https://media.trainaq.com/exercises/tibialis_raise/761740812f/poster-side-m-1080.jpg Tibialis Raise: 3D exercise demo How to do the Tibialis Raise, shown by Trainaq's own 3D athlete. Works the tibialis. https://media.trainaq.com/exercises/tibialis_raise/761740812f/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/toe-touch-crunch https://media.trainaq.com/exercises/toe_touch_crunch/e08d4cac40/poster-side-m-1080.jpg Toe-Touch Crunch: 3D exercise demo How to do the Toe-Touch Crunch, shown by Trainaq's own 3D athlete. Works the abs. https://media.trainaq.com/exercises/toe_touch_crunch/e08d4cac40/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/tree-pose https://media.trainaq.com/exercises/tree_pose/bef6b5d270/poster-side-m-1080.jpg Tree Pose (Vrksasana): 3D exercise demo How to do the Tree Pose (Vrksasana), shown by Trainaq's own 3D athlete. Works the glutes and abductors. https://media.trainaq.com/exercises/tree_pose/bef6b5d270/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/triangle-pose https://media.trainaq.com/exercises/triangle_pose/019baaa185/poster-side-m-1080.jpg Triangle Pose (Trikonasana): 3D exercise demo How to do the Triangle Pose (Trikonasana), shown by Trainaq's own 3D athlete. Works the hamstrings and obliques. https://media.trainaq.com/exercises/triangle_pose/019baaa185/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/triceps-extension-machine https://media.trainaq.com/exercises/triceps_extension_machine/2318b3b6ea/poster-side-m-1080.jpg Triceps Extension (Machine): 3D exercise demo How to do the Triceps Extension (Machine), shown by Trainaq's own 3D athlete. Works the triceps. https://media.trainaq.com/exercises/triceps_extension_machine/2318b3b6ea/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/tuck-jump https://media.trainaq.com/exercises/tuck_jump/4fe0774d1c/poster-side-m-1080.jpg Tuck Jump: 3D exercise demo How to do the Tuck Jump, shown by Trainaq's own 3D athlete. Works the quads and calves. https://media.trainaq.com/exercises/tuck_jump/4fe0774d1c/side-m-720.mp4 2 2026-10-17 yes https://trainaq.com/exercises/turkish-get-up https://media.trainaq.com/exercises/turkish_get_up/f73ce2cfb3/poster-side-m-1080.jpg Turkish Get-Up: 3D exercise demo How to do the Turkish Get-Up, shown by Trainaq's own 3D athlete. Works the front delts and abs. https://media.trainaq.com/exercises/turkish_get_up/f73ce2cfb3/side-m-720.mp4 19 2026-10-17 yes https://trainaq.com/exercises/v-up https://media.trainaq.com/exercises/v_up/edbe560e53/poster-side-m-1080.jpg V-Up: 3D exercise demo How to do the V-Up, shown by Trainaq's own 3D athlete. Works the abs. https://media.trainaq.com/exercises/v_up/edbe560e53/side-m-720.mp4 3 2026-10-17 yes https://trainaq.com/exercises/walking-lunge https://media.trainaq.com/exercises/walking_lunge/c208428d98/poster-side-m-1080.jpg Walking Lunge: 3D exercise demo How to do the Walking Lunge, shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/walking_lunge/c208428d98/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/wall-angel https://media.trainaq.com/exercises/wall_angel/50c02ca7ad/poster-side-m-1080.jpg Wall Angel: 3D exercise demo How to do the Wall Angel, shown by Trainaq's own 3D athlete. Works the upper back and rear delts. https://media.trainaq.com/exercises/wall_angel/50c02ca7ad/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/wall-ball https://media.trainaq.com/exercises/wall_ball/8088dbbcfa/poster-side-m-1080.jpg Wall Ball: 3D exercise demo How to do the Wall Ball, shown by Trainaq's own 3D athlete. Works the quads and front delts. https://media.trainaq.com/exercises/wall_ball/8088dbbcfa/side-m-720.mp4 3 2026-10-17 yes https://trainaq.com/exercises/calf-stretch https://media.trainaq.com/exercises/calf_stretch/12d2e6d9e0/poster-side-m-1080.jpg Wall Calf Stretch: 3D exercise demo How to do the Wall Calf Stretch, shown by Trainaq's own 3D athlete. Works the calves. https://media.trainaq.com/exercises/calf_stretch/12d2e6d9e0/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/handstand-push-up https://media.trainaq.com/exercises/handstand_push_up/8bda2da241/poster-side-m-1080.jpg Wall Handstand Push-Up: 3D exercise demo How to do the Wall Handstand Push-Up, shown by Trainaq's own 3D athlete. Works the front delts. https://media.trainaq.com/exercises/handstand_push_up/8bda2da241/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/wall-push-up https://media.trainaq.com/exercises/wall_push_up/65a40891c7/poster-side-m-1080.jpg Wall Push-Up: 3D exercise demo How to do the Wall Push-Up, shown by Trainaq's own 3D athlete. Works the chest. https://media.trainaq.com/exercises/wall_push_up/65a40891c7/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/wall-sit https://media.trainaq.com/exercises/wall_sit/a2cf09df3d/poster-side-m-1080.jpg Wall Sit: 3D exercise demo How to do the Wall Sit, shown by Trainaq's own 3D athlete. Works the quads. https://media.trainaq.com/exercises/wall_sit/a2cf09df3d/side-m-720.mp4 8 2026-10-17 yes https://trainaq.com/exercises/warrior-1 https://media.trainaq.com/exercises/warrior_1/69bb2e722c/poster-side-m-1080.jpg Warrior I (Virabhadrasana I): 3D exercise demo How to do the Warrior I (Virabhadrasana I), shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/warrior_1/69bb2e722c/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/warrior-2 https://media.trainaq.com/exercises/warrior_2/112c6bf9e7/poster-side-m-1080.jpg Warrior II (Virabhadrasana II): 3D exercise demo How to do the Warrior II (Virabhadrasana II), shown by Trainaq's own 3D athlete. Works the quads and glutes. https://media.trainaq.com/exercises/warrior_2/112c6bf9e7/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/warrior-3 https://media.trainaq.com/exercises/warrior_3/82c9ccb156/poster-side-m-1080.jpg Warrior III (Virabhadrasana III): 3D exercise demo How to do the Warrior III (Virabhadrasana III), shown by Trainaq's own 3D athlete. Works the glutes and hamstrings. https://media.trainaq.com/exercises/warrior_3/82c9ccb156/side-m-720.mp4 6 2026-10-17 yes https://trainaq.com/exercises/wide-push-up https://media.trainaq.com/exercises/wide_push_up/2d1b564439/poster-side-m-1080.jpg Wide-Grip Push-Up: 3D exercise demo How to do the Wide-Grip Push-Up, shown by Trainaq's own 3D athlete. Works the chest. https://media.trainaq.com/exercises/wide_push_up/2d1b564439/side-m-720.mp4 3 2026-10-17 yes https://trainaq.com/exercises/wide-grip-cable-row https://media.trainaq.com/exercises/wide_grip_cable_row/3f9bd713df/poster-side-m-1080.jpg Wide-Grip Seated Cable Row: 3D exercise demo How to do the Wide-Grip Seated Cable Row, shown by Trainaq's own 3D athlete. Works the upper back and rear delts. https://media.trainaq.com/exercises/wide_grip_cable_row/3f9bd713df/side-m-720.mp4 5 2026-10-17 yes https://trainaq.com/exercises/barbell-wide-stance-squat https://media.trainaq.com/exercises/barbell_wide_stance_squat/cf62bb4423/poster-side-m-1080.jpg Wide-Stance Barbell Squat: 3D exercise demo How to do the Wide-Stance Barbell Squat, shown by Trainaq's own 3D athlete. Works the quads and glutes and adductors. https://media.trainaq.com/exercises/barbell_wide_stance_squat/cf62bb4423/side-m-720.mp4 4 2026-10-17 yes https://trainaq.com/exercises/worlds-greatest-stretch https://media.trainaq.com/exercises/worlds_greatest_stretch/6b61a7611a/poster-side-m-1080.jpg World's Greatest Stretch: 3D exercise demo How to do the World's Greatest Stretch, shown by Trainaq's own 3D athlete. Works the hip flexors and hamstrings. https://media.trainaq.com/exercises/worlds_greatest_stretch/6b61a7611a/side-m-720.mp4 8 2026-10-17 yes https://trainaq.com/exercises/wrist-flexor-stretch https://media.trainaq.com/exercises/wrist_flexor_stretch/4a7736a964/poster-side-m-1080.jpg Wrist Flexor Stretch: 3D exercise demo How to do the Wrist Flexor Stretch, shown by Trainaq's own 3D athlete. Works the forearms. https://media.trainaq.com/exercises/wrist_flexor_stretch/4a7736a964/side-m-720.mp4 6 2026-10-17 yes