Instructions that earn their space
Know the movement. Know your options.
Search by what you want to train and what you have available. Every movement includes setup, execution, common misses, easier and harder versions, and a plain safety boundary.
33 movements match
March and reach
Full body
Step touch
Full body
Seated march
Hip flexors · Core
Chair squat
Quads · Glutes
Sit-to-stand
Quads · Glutes
Bodyweight squat
Quads · Glutes
Supported split squat
Quads · Glutes
Hip hinge
Hamstrings · Glutes · Back
Dumbbell Romanian deadlift
Hamstrings · Glutes · Back
Glute bridge
Glutes · Hamstrings
Wall push-up
Chest · Shoulders · Triceps
Standing palm press
Chest · Shoulders · Triceps
Incline push-up
Chest · Shoulders · Triceps
Push-up
Chest · Shoulders · Triceps · Core
Dumbbell floor press
Chest · Triceps
Dumbbell overhead press
Shoulders · Triceps
Backpack row
Upper back · Biceps
Standing row squeeze
Upper back · Biceps
Resistance-band row
Upper back · Biceps
Supported dumbbell row
Upper back · Biceps
Dead bug
Core
Bird dog
Core · Back · Glutes
Supported standing knee drive
Core · Hip flexors
Farmer carry
Grip · Core · Upper back
Suitcase march
Core · Grip
Low-impact jack
Full body
Quick step in place
Full body
Elevated mountain climber
Core · Shoulders · Hip flexors
Cat-cow
Spine · Torso
Standing spine wave
Spine · Torso
Open book rotation
Upper back · Chest
Supported calf stretch
Calves · Ankles
Supported ankle rock
Ankles · Calves