# LIFTAG exercise catalog > Public exercise and machine library that powers the LIFTAG workout tracker. Each exercise page includes setup cues, muscles worked, machine mappings, and how to log the lift in the app. Exercises: 435 Machines: 60 Muscle hubs: 12 ## Muscle hubs - [Chest](https://liftag.fit/muscles/chest): Chest exercises in the LIFTAG library: bench press, flyes, dips, and machine presses, with setup cues, muscles worked, and how to log every set. - [Back](https://liftag.fit/muscles/back): Back exercises in the LIFTAG library: rows, pulldowns, pull-ups, and deadlift variations, with setup cues and how to log them. - [Shoulders](https://liftag.fit/muscles/shoulders): Shoulder exercises in the LIFTAG library: overhead presses, laterals, and rear-delt work, with setup cues and how to log them. - [Biceps](https://liftag.fit/muscles/biceps): Biceps exercises in the LIFTAG library: curls, hammer curls, and preacher variations, with setup cues and how to log them. - [Triceps](https://liftag.fit/muscles/triceps): Triceps exercises in the LIFTAG library: pushdowns, skullcrushers, close-grip presses, and dips, with setup cues and how to log them. - [Forearms](https://liftag.fit/muscles/forearms): Forearm and grip exercises in the LIFTAG library: wrist curls, farmer carries, and hangs, with setup cues and how to log them. - [Quadriceps](https://liftag.fit/muscles/quadriceps): Quad exercises in the LIFTAG library: squats, lunges, leg press, and extensions, with setup cues and how to log them. - [Hamstrings](https://liftag.fit/muscles/hamstrings): Hamstring exercises in the LIFTAG library: RDLs, leg curls, and good mornings, with setup cues and how to log them. - [Calves](https://liftag.fit/muscles/calves): Calf exercises in the LIFTAG library: standing and seated raises, with setup cues and how to log them. - [Glutes](https://liftag.fit/muscles/glutes): Glute exercises in the LIFTAG library: hip thrusts, kickbacks, and bridges, with setup cues and how to log them. - [Abs](https://liftag.fit/muscles/abs): Ab and core exercises in the LIFTAG library: crunches, raises, planks, and Pallof presses, with setup cues and how to log them. - [Cardio](https://liftag.fit/muscles/cardio): Cardio in the LIFTAG library: treadmill, bike, rower, skierg, and jumps, with setup cues and how to log time or calories. ## Exercises - [Lat Pulldown](https://liftag.fit/exercises/lat-pulldown) — Back. Attach your chosen handle to a high pulley, sit or kneel securely beneath it, and start with your arms overhead and torso tall. Pull your elbows down toward your sides until the h… - [Barbell Back Squat](https://liftag.fit/exercises/barbell-back-squat) — Quadriceps. Set the bar in a power rack just below shoulder height with safety arms positioned for your planned depth. Place it securely across your upper back, step out, brace, and squat by… - [Barbell Bench Press](https://liftag.fit/exercises/barbell-bench-press) — Chest. Lie on a flat bench with eyes under the bar, feet planted, and head, upper back, and hips supported. Take an even closed grip, retract and depress the shoulder blades, and unrack… - [Pull-up](https://liftag.fit/exercises/pull-up) — Back. Hang from a secure bar with an overhand grip and enough clearance for your body. Begin from a controlled shoulder position, drive your elbows down, and pull until your upper chest… - [Push-up](https://liftag.fit/exercises/push-up) — Chest. Place your hands slightly wider than shoulder width and form a long line from head to heels in a high plank. Bend the elbows to lower your chest between your hands, then push the… - [Conventional Deadlift](https://liftag.fit/exercises/conventional-deadlift) — Back. Stand with the bar over midfoot, hinge and bend the knees to grip it just outside your legs, then brace before pulling. Remove the slack and push the floor away as the hips and kn… - [Machine Leg Extension](https://liftag.fit/exercises/machine-leg-extension) — Quadriceps. Adjust the backrest so the knees align with the machine’s pivot and position the shin pad above the ankles. Sit with back and pelvis supported, grip the handles, and extend the kn… - [Seated Cable Row](https://liftag.fit/exercises/seated-cable-row) — Back. Attach a row handle to the low pulley, brace your feet, and sit tall with your arms extended and knees slightly bent. Pull the handle toward your lower ribs or upper abdomen by dr… - [Standard Leg Press](https://liftag.fit/exercises/standard-leg-press) — Quadriceps. Set the seat so you can place both feet securely on the platform and lower it without your pelvis rolling away from the backrest. Release the safeties, bend your knees and hips un… - [Plank](https://liftag.fit/exercises/plank) — Abs. Place your forearms on the floor with elbows beneath your shoulders and extend your legs behind you. Press the floor away and hold a long line from head to heels while breathing q… - [Standing Dumbbell Bicep Curl](https://liftag.fit/exercises/standing-dumbbell-bicep-curl) — Biceps. Stand tall with a dumbbell in each hand, arms long and palms forward or beginning neutral. Bend the elbows to curl the weights toward your shoulders, turning the palms upward if d… - [Machine Chest Press](https://liftag.fit/exercises/machine-chest-press) — Chest. Adjust the seat so the handles begin around mid-chest and the machine’s pivot aligns comfortably with the shoulders. Plant the feet, keep the pelvis and upper back supported, set… - [Rope Triceps Pushdown](https://liftag.fit/exercises/cable-triceps-pushdown) — Triceps. Attach a rope to the high pulley, take both ends, and stand with a stable stance and a slight forward lean. Begin with your elbows bent and close to your sides, then straighten th… - [Standing Dumbbell Lateral Raise](https://liftag.fit/exercises/standing-dumbbell-lateral-raise) — Shoulders. Stand with dumbbells beside your thighs, knees soft, and elbows slightly bent. Raise the weights out and a little forward in the shoulder-blade plane until you reach a comfortable… - [Machine Lying Leg Curl](https://liftag.fit/exercises/machine-lying-leg-curl) — Hamstrings. Adjust the machine so the knees align with its pivot, the pad rests above the heels on the lower calves, and the hips stay supported. Grip the handles, brace, and bend the knees t… - [Seated Dumbbell Shoulder Press](https://liftag.fit/exercises/seated-dumbbell-shoulder-press) — Shoulders. Set the bench upright or slightly reclined, sit with your feet planted, and bring the dumbbells to shoulder height with palms forward or slightly inward. Brace, then press the wei… - [Treadmill Running / Incline Walking](https://liftag.fit/exercises/treadmill-running-incline-walking) — Cardio. Start the treadmill at a slow speed, step onto the belt, and increase pace or incline gradually. Walk or run with an upright, relaxed posture, natural arm swing, and feet landing… - [Flat Dumbbell Bench Press](https://liftag.fit/exercises/flat-dumbbell-bench-press) — Chest. Lie on a flat bench with your feet planted and bring the dumbbells above your chest using a controlled handoff or thigh assist. Lower them toward the sides of your chest with fore… - [Barbell Bent-Over Row](https://liftag.fit/exercises/barbell-bent-over-row) — Back. Take an overhand grip, hinge until the bar hangs below your shoulders, and brace with knees softly bent. Pull the bar toward your lower ribs or upper abdomen by driving the elbows… - [Barbell Curl](https://liftag.fit/exercises/barbell-curl) — Biceps. Stand tall holding the bar with a comfortable palms-up grip and arms long. Bend the elbows to curl the bar toward your shoulders, then lower it slowly to comfortable extension. Ke… - [Pec Deck Flys](https://liftag.fit/exercises/pec-deck-flys) — Chest. Adjust the seat so the handles or forearm pads line up near mid-chest, then sit with your back supported and feet planted. With softly bent elbows, bring your upper arms forward i… - [Machine Seated Row](https://liftag.fit/exercises/machine-seated-row) — Back. Adjust the seat and chest pad so the handles are reachable with a neutral spine and shoulders forward but controlled. Plant the feet, brace, and pull the handles toward the ribs b… - [Back Extension (Hyperextension)](https://liftag.fit/exercises/back-extension-hyperextension) — Back. Set the back-extension pad just below your hip crease so your hips can hinge freely, and secure your feet. Start with your body in a straight line, then hinge at the hips and lowe… - [Incline Dumbbell Press](https://liftag.fit/exercises/incline-dumbbell-press) — Chest. Lie on a moderately inclined bench with feet planted and dumbbells held beside the upper chest. Set the shoulder blades against the bench, keep wrists neutral, and press both weig… - [Barbell Romanian Deadlift (RDL)](https://liftag.fit/exercises/barbell-romanian-deadlift-rdl) — Hamstrings. Stand with the bar at your thighs, feet about hip-width, knees softly bent, and trunk braced. Push your hips back while sliding the bar close down your legs until hamstring tensio… - [Chin-up](https://liftag.fit/exercises/chin-up) — Back. Hang from a secure bar with a shoulder-width underhand grip and arms comfortably extended. Drive your elbows down and pull your chest toward the bar until the chin clears without… - [Crunch](https://liftag.fit/exercises/crunch) — Abs. Lie on your back with knees bent, feet planted, and hands across your chest or lightly beside your head. Exhale and curl your ribs toward your pelvis until the shoulder blades lif… - [Standing Barbell Overhead Press](https://liftag.fit/exercises/standing-barbell-overhead-press) — Shoulders. Set the bar in a rack near upper-chest height and take a grip that leaves your forearms roughly vertical. Step back, brace your glutes and trunk, move your head slightly out of th… - [Wide-Grip Lat Pulldown](https://liftag.fit/exercises/wide-grip-lat-pulldown) — Back. Sit securely beneath the high pulley, fix your thighs under the pad if available, and grip the bar wider than shoulder width. Start with an overhead reach, then pull the elbows do… - [Chest Dips](https://liftag.fit/exercises/chest-dips) — Chest. Support yourself on parallel bars with arms long, shoulders controlled, and legs clear of the floor. Lean slightly forward and bend the elbows to lower until your shoulders reach… - [EZ-Bar Curl](https://liftag.fit/exercises/ez-bar-curl) — Biceps. Stand tall holding the EZ bar with an underhand grip on the angled sections and your wrists in a comfortable, nearly neutral line. Brace your trunk and curl the bar toward your sh… - [Stationary Bike Cycling](https://liftag.fit/exercises/stationary-bike-cycling) — Cardio. Adjust the saddle so your knee remains slightly bent at the bottom of the pedal stroke and you can pedal without rocking your hips. Keep your hands light on the bars, your torso s… - [Hammer Curls](https://liftag.fit/exercises/hammer-curls) — Biceps. Stand or sit with the dumbbells at your sides and palms facing each other. Keep that neutral grip as you bend the elbows and curl the weights toward your shoulders, then lower slo… - [Hanging Leg Raise](https://liftag.fit/exercises/hanging-leg-raise) — Abs. Hang from a secure bar or support yourself in a captain’s chair with shoulders active. Keep the knees straight but not forcefully locked, brace, and raise both legs by flexing the… - [Sit-Up](https://liftag.fit/exercises/sit-up) — Abs. Lie on your back with knees bent, feet planted, and arms crossed over the chest or reaching forward. Exhale and curl the trunk from the floor, then continue flexing at the hips un… - [Barbell Hip Thrust](https://liftag.fit/exercises/barbell-hip-thrust) — Glutes. Sit against a stable bench with its edge below your shoulder blades, roll a padded bar over your hips, and plant your feet. Brace, drive through the whole foot, and extend the hip… - [Barbell Incline Bench Press](https://liftag.fit/exercises/barbell-incline-bench-press) — Chest. Set an incline bench inside a rack, usually at a modest angle, and lie with head, upper back, and hips supported and feet planted. Grip the bar evenly, retract and depress the sho… - [Bodyweight Squat](https://liftag.fit/exercises/bodyweight-squat) — Quadriceps. Stand in a comfortable stance with toes turned as needed for your knees to follow. Bend your hips and knees together, keep the whole foot grounded, and sit between your legs to th… - [Dumbbell Goblet Squat](https://liftag.fit/exercises/dumbbell-goblet-squat) — Quadriceps. Hold one dumbbell vertically against your chest, stand in a comfortable squat stance, and brace before descending. Bend your hips and knees together, keep the whole foot planted,… - [Rowing Machine Cardio](https://liftag.fit/exercises/rowing-machine-cardio) — Cardio. Secure your feet with the straps across the widest part of the shoes and set the damper for a controllable stroke, not simply the highest number. From the catch, drive with your l… - [Dumbbell Lunge](https://liftag.fit/exercises/dumbbell-lunge) — Quadriceps. Stand tall with dumbbells at your sides and step forward into a stable split stance. Lower by bending both legs until you reach a controlled depth, then push through the front foo… - [Elliptical Trainer](https://liftag.fit/exercises/elliptical-trainer) — Cardio. Step onto the pedals while holding the fixed handles, then begin moving before transferring to the moving handles. Stand tall with a light grip and keep your whole foot supported… - [Machine Shoulder Press](https://liftag.fit/exercises/machine-shoulder-press) — Shoulders. Adjust the seat so the handles begin around shoulder height and the machine’s pressing path suits your joints. Sit with feet planted, pelvis and back supported, brace, and grip wi… - [Machine Seated Leg Curl](https://liftag.fit/exercises/machine-seated-leg-curl) — Hamstrings. Adjust the seat so your knees line up with the machine's pivot, place the lower pad just above your heels, and secure the thigh restraint without crushing your legs. Sit back with… - [Seated Machine Hip Abduction](https://liftag.fit/exercises/seated-machine-hip-abduction) — Glutes. Adjust the seat and thigh pads so the machine’s pivot aligns comfortably with the hips and the knees contact the pads securely. Sit with pelvis and back supported, brace lightly,… - [Machine Hack Squat](https://liftag.fit/exercises/machine-hack-squat) — Quadriceps. Set the shoulder pads and platform position so the back and pelvis remain supported and both feet are secure. Release the safeties, brace, and bend the hips and knees as the sled… - [Machine Standing Calf Raise](https://liftag.fit/exercises/machine-standing-calf-raise) — Calves. Adjust the shoulder pads and platform so you can stand tall with the balls of the feet supported and heels free. Release the safety, keep the knees straight but not forcefully loc… - [Seated Calf Raise](https://liftag.fit/exercises/seated-calf-raise) — Calves. Adjust the seat so the thigh pad sits securely just above the knees and the balls of the feet rest on the platform with heels free. Release the safety, lower the heels through a c… - [Shoulder Facepulls](https://liftag.fit/exercises/shoulder-facepulls) — Shoulders. Set a rope on a pulley around upper-chest to face height and step back until the cable is taut. Pull the rope toward your forehead or nose while separating its ends and bringing y… - [Assisted Pull-Up](https://liftag.fit/exercises/assisted-pull-up) — Back. Select enough counterweight to control the platform and step or kneel onto it using the machine handles. Take a comfortable pull-up grip, brace, and lower into a controlled hang.… - [Close-Grip Bench Press](https://liftag.fit/exercises/close-grip-bench-press) — Triceps. Lie on the bench with your feet planted, upper back supported, and the rack safeties set appropriately. Grip the bar somewhat narrower than your standard bench—not necessarily ins… - [Incline Dumbbell Fly](https://liftag.fit/exercises/incline-dumbbell-fly) — Chest. Lie on a moderately inclined bench with feet planted and dumbbells held above the chest, palms facing each other. Set the shoulder blades, keep a soft fixed bend in the elbows, an… - [Single-Arm Dumbbell Row](https://liftag.fit/exercises/single-arm-dumbbell-row) — Back. Place one hand and knee on a bench, or use a split stance with the free hand supported, and let the dumbbell hang below the working shoulder. Pull the elbow toward your hip or low… - [Dumbbell Romanian Deadlift](https://liftag.fit/exercises/dumbbell-romanian-deadlift) — Hamstrings. Stand with dumbbells in front of your thighs, feet about hip-width, knees softly bent, and trunk braced. Push your hips back while sliding the weights close to your legs until you… - [Russian Twist](https://liftag.fit/exercises/russian-twist) — Abs. Sit with your knees bent, heels on the floor, and torso leaned back only as far as you can stay tall. Hold your hands or a light weight at the chest and rotate the rib cage from s… - [Smith Machine Squat](https://liftag.fit/exercises/smith-machine-squat) — Quadriceps. Position the Smith bar across the upper back and set safety stops for the planned depth. Choose a foot position that lets the fixed or slightly angled rail path match your hips, k… - [Standing Cable Crossover](https://liftag.fit/exercises/standing-cable-crossover) — Chest. Set both pulleys above shoulder height, take a handle in each hand, and step forward into a stable split stance with the cables behind you. With elbows softly bent, sweep your arm… - [Barbell Shrugs](https://liftag.fit/exercises/barbell-shrugs) — Back. Take the bar from a rack or deadlift it to a standing position with an overhand grip and arms long. Elevate your shoulders toward your ears, pause briefly, and lower them under co… - [Bicycle Crunch](https://liftag.fit/exercises/bicycle-crunch) — Abs. Lie on your back with fingertips lightly beside your head and hips and knees bent. Curl your shoulders up, rotate one side of the rib cage toward the opposite knee, and extend the… - [Dumbbell Shrug](https://liftag.fit/exercises/dumbbell-shrug) — Back. Stand tall with dumbbells at your sides, arms long, and enough space for the weights to move without scraping your legs. Elevate your shoulders toward your ears, pause briefly, th… - [Flat Bench Dumbbell Fly](https://liftag.fit/exercises/flat-bench-dumbbell-fly) — Chest. Lie on a flat bench with your feet planted and hold the dumbbells above your chest, palms facing each other. Keep a soft, nearly fixed elbow bend as you open the arms in a wide ar… - [Kneeling Cable Crunch](https://liftag.fit/exercises/kneeling-cable-crunch) — Abs. Attach a rope to the high pulley and kneel far enough away that the cable stays loaded, holding the ends beside your head rather than pulling on your neck. Keep your hips relative… - [Mountain Climbers](https://liftag.fit/exercises/mountain-climbers) — Abs. Start in a high plank with hands under your shoulders and enough floor grip for your feet. Drive one knee toward your chest, return it, and alternate sides while keeping the shoul… - [Seated Machine Hip Adduction](https://liftag.fit/exercises/seated-machine-hip-adduction) — Quadriceps. Adjust the seat and pads so the hips are comfortable and each inner thigh contacts its pad. Begin with the legs open only to a pain-free range, keep the pelvis and back supported,… - [Stair Climber Cardio](https://liftag.fit/exercises/stair-climber-cardio) — Cardio. Step on while the machine is stopped or moving at its slowest setting, then choose a pace you can maintain without hanging from the rails. Stand tall, place most of each foot on t… - [Walking Lunge](https://liftag.fit/exercises/walking-lunge) — Quadriceps. Stand with clear space ahead, step forward into a stable split stance, and lower by bending both legs to a controlled depth. Push through the front foot, bring the rear leg forwar… - [Barbell Front Squat](https://liftag.fit/exercises/barbell-front-squat) — Quadriceps. Set the bar in a rack near collarbone height and support it across the fronts of your shoulders with a clean, crossed-arm, or strap-assisted grip. Step out, lift the elbows, brace… - [Burpee](https://liftag.fit/exercises/burpee) — Cardio. Stand with clear space, squat to place your hands on the floor, and step or jump your feet back into a high plank. Perform an optional push-up, bring the feet forward, then stand… - [Glute Bridge](https://liftag.fit/exercises/glute-bridge) — Glutes. Lie on your back with knees bent, feet planted about hip-width, and arms relaxed beside you. Brace, press through the whole foot, and extend your hips until the thighs and trunk f… - [Jump Rope](https://liftag.fit/exercises/jump-rope) — Cardio. Hold the handles lightly with elbows close to the sides and the rope behind the feet. Turn it primarily with small wrist circles and make low, relaxed jumps from the balls of the… - [Kettlebell Swing](https://liftag.fit/exercises/kettlebell-swing) — Glutes. Place the kettlebell slightly in front of you, hinge at the hips, and hike it back between the thighs. Drive the feet into the floor and extend the hips forcefully so the bell flo… - [Smith Machine Flat Bench Press](https://liftag.fit/exercises/smith-machine-flat-bench-press) — Chest. Centre a flat bench beneath the Smith bar so the bar reaches the mid-chest without forcing the shoulders. Set the safety stops just below the intended bottom position, lie with fe… - [Wide-Grip Pull-Up](https://liftag.fit/exercises/wide-grip-pull-up) — Back. Hang from a secure bar with a pronated grip modestly wider than the shoulders. Set the shoulder blades, brace the trunk, and pull the elbows down as the upper chest approaches the… - [Overhead Cable Triceps Extension](https://liftag.fit/exercises/overhead-cable-triceps-extension) — Triceps. Attach a rope to a low or mid-height pulley, face away, and bring the rope behind your head with your elbows bent. Use a split stance and brace your trunk, then straighten your el… - [Smith Machine Incline Press](https://liftag.fit/exercises/smith-machine-incline-press) — Chest. Centre an incline bench beneath the Smith bar at a modest angle and set the safety stops below the planned bottom position. Lie with feet planted and shoulder blades set, take an… - [Machine Ab Crunch](https://liftag.fit/exercises/machine-ab-crunch) — Abs. Adjust the seat, chest or shoulder pad, and foot supports so the machine’s axis and starting position feel natural. Brace, exhale, and curl the rib cage toward the pelvis through… - [Cable Lateral Raise](https://liftag.fit/exercises/cable-lateral-raise) — Shoulders. Set a single handle on the low pulley and stand side-on, holding the far upright for balance if needed. With a soft elbow, raise the working arm out to the side until it reaches a… - [Machine Hip Thrust](https://liftag.fit/exercises/machine-hip-thrust) — Glutes. Adjust the back pad so it supports you near the lower shoulder blades and position the padded belt or lever securely across the hip crease. Plant your feet where your shins can ap… - [Machine Lateral Raise](https://liftag.fit/exercises/machine-lateral-raise) — Shoulders. Adjust the seat so the machine's pivot is close to your shoulder joints and the pads contact your upper arms comfortably. Sit tall against the backrest, brace lightly, and raise y… - [Seated Dumbbell Bicep Curl](https://liftag.fit/exercises/seated-dumbbell-bicep-curl) — Biceps. Sit on a bench with your feet planted and hold the dumbbells beside you, palms forward or beginning neutral. Bend the elbows to curl the weights toward your shoulders, turning the… - [Bench Triceps Dip](https://liftag.fit/exercises/bench-triceps-dip) — Triceps. Sit at the edge of a stable bench, place your hands beside your hips, and move forward with feet planted. Bend your elbows to lower only as far as your shoulders remain comfortabl… - [Machine Incline Chest Press](https://liftag.fit/exercises/machine-incline-chest-press) — Chest. Adjust the seat so the handles start around upper-chest height without forcing the elbows far behind the torso. Sit with feet planted, back supported, shoulder blades controlled,… - [Machine Preacher Curl](https://liftag.fit/exercises/machine-preacher-curl) — Biceps. Adjust the seat so the upper arms rest fully on the preacher pad and the machine’s elbow axis aligns closely with your elbows. Grip the handles with wrists neutral, begin from a c… - [Barbell Skullcrusher](https://liftag.fit/exercises/barbell-skullcrusher) — Triceps. Lie on a flat bench and hold a straight or EZ bar above your shoulders with a grip your wrists tolerate. Keep the upper arms reasonably steady as you bend the elbows and lower the… - [Close-Grip Lat Pulldown](https://liftag.fit/exercises/close-grip-lat-pulldown) — Back. Attach a close neutral-grip handle, secure your thighs, and sit tall beneath the high pulley. Begin with your arms overhead, then drive the elbows down close to your sides until t… - [Concentration Curl](https://liftag.fit/exercises/concentration-curl) — Biceps. Sit with your feet wide, hinge slightly forward, and brace the back of the working upper arm against the inner thigh while holding one dumbbell. Start with the elbow comfortably e… - [Decline Sit-up](https://liftag.fit/exercises/decline-sit-up) — Abs. Set the decline bench to a modest angle and secure your lower legs under the pads before lying back. Curl your trunk up from the bench and continue to a controlled seated position… - [Dumbbell Bulgarian Split Squat](https://liftag.fit/exercises/dumbbell-bulgarian-split-squat) — Quadriceps. Stand a comfortable stride in front of a low, stable bench and place the top of your rear foot on it while holding dumbbells at your sides. Lower by bending the front hip and knee… - [Machine Dip](https://liftag.fit/exercises/machine-dip) — Triceps. Adjust the seat so the handles begin near your lower chest and your feet are firmly supported. Grip the handles, keep your wrists aligned with your forearms, and brace against the… - [Assisted Dip](https://liftag.fit/exercises/assisted-dip) — Chest. Select the counterweight, mount the platform using the fixed steps and handles, and take a stable grip on the dip bars. Begin in straight-arm support, keep the shoulders active, a… - [Cable Glute Kickback](https://liftag.fit/exercises/cable-glute-kickback) — Glutes. Fasten an ankle cuff to the low pulley, face the machine, and hold the frame while standing far enough back to keep the cable taut. With the supporting knee soft and trunk braced,… - [Dumbbell Step-Up](https://liftag.fit/exercises/dumbbell-step-up) — Quadriceps. Choose a rigid box or step low enough that you can place one whole foot on top while holding dumbbells at your sides. Lean slightly over the working leg, push the platform away, a… - [Hanging Knee Raise](https://liftag.fit/exercises/hanging-knee-raise) — Abs. Support the forearms on the captain’s-chair pads, grip the handles, and press the shoulders away from the ears. Let the legs hang, brace, and raise the bent knees by flexing the h… - [Lying Dumbbell Triceps Extension](https://liftag.fit/exercises/lying-dumbbell-triceps-extension) — Triceps. Lie on a flat bench with the dumbbells above your shoulders, palms facing each other and arms long. Keep the upper arms steady as you bend the elbows and lower the weights beside… - [Parallel Bar Triceps Dip](https://liftag.fit/exercises/parallel-bar-triceps-dip) — Triceps. Support yourself on parallel bars with straight arms, shoulders active, and torso relatively upright. Bend the elbows and lower under control while keeping them tracking mostly ba… - [Seated Overhead Dumbbell Triceps Extension](https://liftag.fit/exercises/seated-overhead-dumbbell-triceps-extension) — Triceps. Sit on a stable bench with your feet planted and hold one dumbbell securely by its inner plate or handle above your head. Bend the elbows to lower it behind your head to a comfort… - [Standing Dumbbell Calf Raise](https://liftag.fit/exercises/standing-dumbbell-calf-raise) — Calves. Stand tall holding dumbbells at your sides, with the balls of your feet on the floor or a stable step and light support available. Lower your heels through a comfortable ankle ran… - [T-Bar Row](https://liftag.fit/exercises/t-bar-row) — Back. Secure one end of the bar in a landmine or stable corner, load the free end, and straddle it with a close-row handle around the bar. Hinge with a braced trunk and pull the handle… - [Bent-Over Dumbbell Reverse Fly](https://liftag.fit/exercises/bent-over-dumbbell-reverse-fly) — Shoulders. Hold light dumbbells, hinge at the hips with a long spine, and let your arms hang beneath your shoulders with elbows softly bent. Open the arms out and slightly back until they ap… - [Dumbbell Triceps Kickback](https://liftag.fit/exercises/dumbbell-triceps-kickback) — Triceps. Support one hand and knee on a bench or use a stable split stance, then hinge until the working upper arm can rest beside your torso. Start with the elbow bent and straighten it t… - [EZ-Bar Skullcrusher](https://liftag.fit/exercises/ez-bar-skullcrusher) — Triceps. Lie on a bench and hold the EZ bar above your shoulders with a comfortable overhand grip on the angled sections. Brace your trunk and keep the upper arms mostly still as you bend… - [Lying Leg Raise](https://liftag.fit/exercises/lying-leg-raise) — Abs. Lie on your back with hands beside you or under the pelvis and legs long. Brace, raise both legs until the hips reach a comfortable angle, then lower them slowly only as far as yo… - [Straight-Arm Pulldown](https://liftag.fit/exercises/straight-arm-pulldown) — Back. Attach a bar to the high pulley, step back, and hinge slightly with your arms reaching overhead and elbows softly bent. Keeping that elbow angle nearly fixed, sweep the bar down t… - [Sumo Deadlift](https://liftag.fit/exercises/sumo-deadlift) — Back. Stand with your shins near the bar, feet wider than shoulder width and toes turned only as far as your knees can follow. Grip the bar inside your legs, brace, remove the slack, an… - [Trap Bar Deadlift](https://liftag.fit/exercises/trap-bar-deadlift) — Back. Center yourself inside the trap bar with your feet about hip-width and the handles aligned over midfoot. Hinge and bend your knees to take a balanced grip, then brace your trunk a… - [Wall Sit](https://liftag.fit/exercises/wall-sit) — Quadriceps. Lean your back against a solid wall and walk your feet forward before sliding down to a comfortable knee and hip angle. Press your back evenly into the wall, keep whole feet plant… - [Air Bike Sprint](https://liftag.fit/exercises/air-bike-sprint) — Cardio. Adjust the seat so your knee remains slightly bent at the bottom of the pedal stroke and you can reach the moving handles without rocking your hips. Start smoothly, then push and… - [Box Jump](https://liftag.fit/exercises/box-jump) — Quadriceps. Choose a stable box you can land on without pulling your knees excessively toward your chest, and clear the area around it. Stand a short distance away, dip through your hips and… - [Dumbbell Deadlift](https://liftag.fit/exercises/dumbbell-deadlift) — Back. Place two dumbbells beside your feet, hinge and bend the knees enough to grip them with a braced trunk. Push the floor away and extend your hips and knees together to stand, then… - [Dumbbell Farmer's Walk](https://liftag.fit/exercises/dumbbell-farmers-walk) — Forearms. Clear a straight walking path, pick up two dumbbells with a braced hinge, and stand tall with the weights beside your thighs. Walk with controlled, natural steps while keeping you… - [Dumbbell Pullover](https://liftag.fit/exercises/dumbbell-pullover) — Back. Lie lengthwise or across a stable bench with your head and upper back supported, holding one dumbbell over the chest with both hands. With elbows softly bent, lower the weight in… - [High Knees](https://liftag.fit/exercises/high-knees) — Cardio. Stand tall on a clear, non-slip surface and run in place with quick, light contacts. Drive each knee toward a height you can reach without leaning backward, coordinating the oppos… - [Jump Squat](https://liftag.fit/exercises/jump-squat) — Quadriceps. Stand in your usual squat stance on a clear, non-slip surface. Dip into a controlled squat, swing the arms if desired, and drive through the floor to jump vertically. Land softly… - [Jumping Jacks](https://liftag.fit/exercises/jumping-jacks) — Cardio. Stand tall with feet together and arms by your sides on a clear surface. Hop the feet apart while sweeping the arms out and overhead, then hop back to the starting position in a s… - [Machine Rear Delt Fly](https://liftag.fit/exercises/machine-rear-delt-fly) — Shoulders. Face the pad and adjust the seat or handles so your hands begin around shoulder height, with your chest supported and elbows slightly bent. Sweep your arms out and back until they… - [Seated Arnold Press](https://liftag.fit/exercises/seated-arnold-press) — Shoulders. Sit against an upright or slightly reclined bench with dumbbells in front of your shoulders and palms facing you. Open the elbows and rotate the forearms as you press overhead, fi… - [Side Plank](https://liftag.fit/exercises/side-plank) — Abs. Lie on your side with the elbow beneath the shoulder and stack or stagger your feet. Press the forearm and foot into the floor, lift your hips, and hold a long line through the he… - [Superman](https://liftag.fit/exercises/superman) — Back. Lie face down with arms reaching overhead and legs long. Gently brace, then lift your arms, upper chest, and legs a small distance while keeping your neck in line with your spine.… - [Cable Hammer Curl](https://liftag.fit/exercises/cable-hammer-curl) — Biceps. Clip a rope to the low pulley and stand tall holding its ends with your palms facing each other. Start with the elbows nearly straight, then curl the rope toward your shoulders wh… - [Low-to-High Cable Fly](https://liftag.fit/exercises/low-to-high-cable-fly) — Chest. Set both pulleys low, take the handles, and step forward into a stable stance with your hands slightly behind your hips. Keeping a gentle, nearly fixed bend in the elbows, sweep t… - [Incline Dumbbell Curl](https://liftag.fit/exercises/incline-dumbbell-curl) — Biceps. Set the bench to a moderate incline and sit back with the dumbbells hanging beside you, arms slightly behind the torso and palms neutral or forward. Curl the weights toward your s… - [Dead Hang](https://liftag.fit/exercises/dead-hang) — Forearms. Use a secure bar you can reach and leave safely, grip it overhand, and let your body hang with arms long and feet clear or lightly supported. Breathe and allow the shoulders to el… - [Diamond Push-Up](https://liftag.fit/exercises/diamond-push-up) — Triceps. Start in a high plank with your hands closer than in a standard push-up; the thumbs and index fingers may form a loose diamond if your wrists tolerate it. Lower your chest toward… - [High-to-Low Cable Fly](https://liftag.fit/exercises/high-to-low-cable-fly) — Chest. Set both pulleys above shoulder height, take the handles, and step forward into a balanced split stance. With a soft, nearly fixed elbow bend, sweep your arms downward and inward… - [Standing Cable Bicep Curl](https://liftag.fit/exercises/standing-cable-bicep-curl) — Biceps. Attach a bar or handles to the low pulley, stand tall with the cable taut, and hold the attachment with your arms nearly straight. Bend your elbows to curl the attachment toward y… - [Chest-Supported T-Bar Row](https://liftag.fit/exercises/chest-supported-t-bar-row) — Back. Set the chest pad and foot platform so the torso is supported and handles are reachable with straight arms. Grip firmly, brace, and pull the load toward the lower chest or upper a… - [Straight-Bar Cable Curl](https://liftag.fit/exercises/straight-bar-cable-curl) — Biceps. Attach a straight bar to the low pulley and stand tall with a shoulder-width palms-up grip and the cable taut. Curl the bar toward your shoulders by bending the elbows, then lower… - [Barbell Upright Row](https://liftag.fit/exercises/barbell-upright-row) — Shoulders. Stand with the bar at your thighs and take a comfortable overhand grip. Lead with the elbows as you pull the bar upward close to your body, stopping at the highest position your s… - [Dumbbell Reverse Lunge](https://liftag.fit/exercises/dumbbell-reverse-lunge) — Quadriceps. Stand tall with dumbbells at your sides and step one foot backward into a stable split stance. Lower by bending both knees, keeping most pressure through the whole front foot, the… - [Glute Ham Raise](https://liftag.fit/exercises/glute-ham-raise) — Hamstrings. Adjust the GHD so your knees rest just behind the front of the pad and secure your ankles firmly. Begin tall from knees to shoulders with your hips extended and ribs controlled. L… - [Heel Touch](https://liftag.fit/exercises/heel-touch) — Abs. Lie on your back with knees bent, feet planted about hip-width apart, and arms beside the body. Lift the head and shoulder blades slightly, brace the abdomen, and reach one hand t… - [Landmine Row](https://liftag.fit/exercises/landmine-row) — Back. Secure the bar in a landmine, straddle it facing away from the anchor, and attach a suitable handle beneath the sleeve. Hinge at the hips with softly bent knees and brace your tru… - [Standing Dumbbell Front Raise](https://liftag.fit/exercises/standing-dumbbell-front-raise) — Shoulders. Stand tall with a dumbbell in each hand at your thighs, palms facing down or inward and elbows softly bent. Raise one or both weights forward to a comfortable height near shoulder… - [Barbell Good Morning](https://liftag.fit/exercises/barbell-good-morning) — Hamstrings. Set a light bar across your upper back as for a squat, stand with soft knees, and brace. Push your hips back while keeping the bar over your base and spine steady, stopping when h… - [Barbell Lunge](https://liftag.fit/exercises/barbell-lunge) — Quadriceps. Set the bar in a rack, place it securely across your upper back, and step out with enough clear space and safeties where practical. Step forward into a stable split stance, bend b… - [Battle Rope Waves](https://liftag.fit/exercises/battle-rope-waves) — Cardio. Anchor the rope securely, take one end in each hand, and step back until both sides have some slack for waves. Stand with soft knees, hips back slightly, and your trunk braced. Al… - [Box Step-Up](https://liftag.fit/exercises/box-step-up) — Quadriceps. Choose a box height that lets you place one whole foot on top without the pelvis tucking or rotating. Lean slightly over the working leg, keep its knee tracking with the toes, and… - [Cable Front Raise](https://liftag.fit/exercises/cable-front-raise) — Shoulders. Attach a handle or short bar to the low pulley and stand so the cable can travel in front of you without rubbing your body. With elbows softly bent, raise the attachment forward t… - [Cable Reverse Fly](https://liftag.fit/exercises/cable-reverse-fly) — Shoulders. Set two pulleys around shoulder height, take the opposite handles so the cables cross, and step back with your arms reaching forward. With softly bent elbows, open your arms out a… - [Cable Upright Row](https://liftag.fit/exercises/cable-upright-row) — Shoulders. Attach a straight or angled bar to the low pulley and stand tall with a comfortable overhand grip. Pull the bar upward close to your body by leading with the elbows, stopping at t… - [Cable Woodchop](https://liftag.fit/exercises/cable-woodchop) — Abs. Set one pulley high, stand side-on with both hands on the handle, and move far enough away to keep the cable taut. Turn through your upper back and hips as you guide the handle di… - [Dumbbell Floor Press](https://liftag.fit/exercises/dumbbell-floor-press) — Chest. Sit the dumbbells on your thighs, roll carefully onto your back, and plant your feet with knees bent. Hold the weights over your chest, lower them until your upper arms touch the… - [Dumbbell Sumo Squat](https://liftag.fit/exercises/dumbbell-sumo-squat) — Quadriceps. Stand wider than your usual squat with toes turned only as far as your knees can follow, and hold one dumbbell vertically between your legs. Bend your hips and knees to lower the… - [Dumbbell Upright Row](https://liftag.fit/exercises/dumbbell-upright-row) — Shoulders. Stand tall with dumbbells in front of your thighs and palms facing you. Lead with the elbows as you pull the weights upward close to the body, stopping at the highest position you… - [Flutter Kicks](https://liftag.fit/exercises/flutter-kicks) — Abs. Lie on your back with legs long and hands beside you or under the pelvis for support. Lift both heels slightly, then alternate small up-and-down kicks while keeping the lower back… - [Incline Push-Up](https://liftag.fit/exercises/incline-push-up) — Chest. Place both hands on a stable bench, box, or fixed bar slightly wider than shoulder width. Walk the feet back until the body forms a straight line from head to heels. Brace the tru… - [Kettlebell Goblet Squat](https://liftag.fit/exercises/kettlebell-goblet-squat) — Quadriceps. Hold one kettlebell close to the chest by the horns or body, with forearms roughly vertical. Stand at a comfortable squat width, brace, and lower the hips between the legs while t… - [Knee Push-Up](https://liftag.fit/exercises/knee-push-up) — Chest. Kneel on a pad, place the hands slightly wider than shoulder width, and form a straight line from knees through hips to head. Brace the trunk and glutes, bend the elbows at a comf… - [Landmine Press](https://liftag.fit/exercises/landmine-press) — Chest. Anchor the bar securely and hold its sleeve at shoulder height with one or both hands, using a standing or half-kneeling stance. Brace your trunk and press the bar up and forward… - [Medicine Ball Slam](https://liftag.fit/exercises/medicine-ball-slam) — Abs. Use a nonbouncing slam ball and clear the floor around you. Hold the ball with both hands, stand tall, and lift it overhead by extending through your ankles, knees, and hips witho… - [Pendlay Row](https://liftag.fit/exercises/pendlay-row) — Back. Use full-size plates or blocks so the bar starts at a suitable height, then take an overhand grip and hinge until your torso is near horizontal. Brace, pull the bar from a dead st… - [Rack Pull](https://liftag.fit/exercises/rack-pull) — Back. Set the rack pins or blocks to a deliberate height, commonly below or around the knees, and place the bar over midfoot. Hinge to grip it, brace, remove the slack, and extend the h… - [Reverse Crunch](https://liftag.fit/exercises/reverse-crunch) — Abs. Lie on your back with hips and knees bent, feet off the floor, and arms resting beside you or holding a stable support. Brace the abdomen and curl the pelvis toward the ribs, lift… - [Sled Push](https://liftag.fit/exercises/sled-push) — Quadriceps. Load the sled evenly and clear a straight lane with a non-slip surface. Grip the uprights at a height that lets you lean forward as one braced line, then drive the ground backward… - [Split Squat](https://liftag.fit/exercises/split-squat) — Quadriceps. Stand in a split stance with the front foot flat and rear foot supported on the ball. Keep the hips square, brace, and lower mostly straight down by bending both knees. Let the fr… - [V-Up](https://liftag.fit/exercises/v-up) — Abs. Lie on your back with arms overhead and legs long. Exhale as you lift the legs and torso together, reaching your hands toward the shins or feet, then lower under control without d… - [Wall Ball](https://liftag.fit/exercises/wall-ball) — Quadriceps. Stand about an arm's length from the wall with the medicine ball at your chest and the target directly above you. Squat with your whole foot grounded and your knees tracking with… - [Wide Push-Up](https://liftag.fit/exercises/wide-push-up) — Chest. Set the hands wider than shoulder width in a position that feels stable at the wrists and shoulders. Brace into a straight plank, bend the elbows, and lower the chest under contro… - [Band Face Pull](https://liftag.fit/exercises/band-face-pull) — Shoulders. Secure the band around face height and hold it with both hands while stepping back to create light tension. Brace your trunk and pull toward your forehead, separating your hands a… - [Barbell Push Press](https://liftag.fit/exercises/barbell-push-press) — Shoulders. Take the bar from a rack into a front-rack position, stand tall, and brace with the whole foot grounded. Dip straight down a few inches by bending hips and knees together, then dr… - [Nordic Hamstring Curl](https://liftag.fit/exercises/nordic-hamstring-curl) — Hamstrings. Kneel on a pad with the ankles secured by a purpose-built anchor or a capable partner. Keep the hips extended and trunk aligned with the thighs, then resist with the hamstrings as… - [Band Lateral Walk](https://liftag.fit/exercises/band-lateral-walk) — Glutes. Place a mini band above your knees for an easier version or around your ankles for a longer lever. Stand with soft knees and hips slightly back, keeping your feet mostly parallel… - [Band Pull-Apart](https://liftag.fit/exercises/band-pull-apart) — Shoulders. Hold a light resistance band in front of your chest with straight but unlocked elbows and hands slightly wider than shoulder-width. Stand tall with your ribs over your pelvis. Pul… - [Banded Glute Bridge](https://liftag.fit/exercises/banded-glute-bridge) — Glutes. Place a mini band above your knees and lie on your back with knees bent and feet flat about hip-width apart. Brace gently, press your knees outward enough to keep them aligned wit… - [Barbell Power Clean](https://liftag.fit/exercises/barbell-power-clean) — Back. Start with the bar over midfoot in a clean grip, brace, and lift it from the floor with your shoulders over the bar. As it passes the thighs, extend forcefully through the hips, k… - [Bodyweight Calf Raise](https://liftag.fit/exercises/bodyweight-calf-raise) — Calves. Stand tall with feet about hip-width apart and use light support for balance. Keep the knees straight but not forcefully locked, press through the bases of the toes, and raise bot… - [Donkey Kick](https://liftag.fit/exercises/donkey-kick) — Glutes. Begin on all fours with hands beneath shoulders, knees beneath hips, and the spine neutral. Keep one knee bent about 90 degrees and lift that thigh by extending the hip, directing… - [Dumbbell Devil Press](https://liftag.fit/exercises/dumbbell-devil-press) — Shoulders. Stand with feet shoulder-width apart and a pair of dumbbells on the floor just outside your feet, handles parallel to each other. Hinge down to grip the dumbbells, jump or step yo… - [Fire Hydrant](https://liftag.fit/exercises/fire-hydrant) — Glutes. Start on hands and knees with the spine neutral and trunk lightly braced. Keeping one knee bent, lift that thigh out to the side through hip abduction while the pelvis stays level… - [Heavy Bag Work](https://liftag.fit/exercises/heavy-bag-work) — Cardio. Check that the heavy bag and surrounding area are secure, then use suitable hand wraps and gloves for punching. Begin in a balanced fighting stance and strike through controlled c… - [Inverted Row](https://liftag.fit/exercises/inverted-row) — Back. Set a bar securely around waist height, lie beneath it, and take an overhand or neutral grip with your body in a long line. Pull your chest toward the bar by driving the elbows ba… - [Machine Lat Pulldown](https://liftag.fit/exercises/machine-lat-pulldown) — Back. Adjust the thigh pad so the legs are secure and take the machine’s intended overhand, neutral, or independent handles. Sit tall with a slight natural lean, brace, and pull the elb… - [Machine Decline Chest Press](https://liftag.fit/exercises/machine-decline-chest-press) — Chest. Adjust the seat and backrest so the handles begin around lower-to-mid chest height and the shoulders remain supported. Plant the feet, secure any restraint, set the shoulder blade… - [Machine Triceps Extension](https://liftag.fit/exercises/machine-triceps-extension) — Triceps. Adjust the seat so your elbows align with the machine's pivot and rest comfortably on the pad, then choose a grip that keeps your wrists neutral. Brace against the backrest and ex… - [Pendulum Squat](https://liftag.fit/exercises/pendulum-squat) — Quadriceps. Step onto the platform, place your shoulders under the pads, and set your feet where the machine's arc lets you keep balanced pressure through the whole foot. Release the safety o… - [Cable Pull-Through](https://liftag.fit/exercises/cable-pull-through) — Glutes. Attach a rope to the low pulley, face away from the stack, and straddle the cable with a secure two-handed grip. Step forward, soften your knees, and push your hips back as the ro… - [Hollow Body Hold](https://liftag.fit/exercises/hollow-body-hold) — Abs. Lie on your back, exhale to bring your ribs toward your pelvis, and lift your head and shoulder blades slightly. Extend your legs and reach your arms overhead only as far as the l… - [Machine High Row](https://liftag.fit/exercises/machine-high-row) — Back. Adjust the seat so you can reach the high handles with long arms while keeping your chest supported, if the machine has a pad. Choose a comfortable grip, brace, and pull the handl… - [TRX Row](https://liftag.fit/exercises/trx-row) — Back. Check the suspension anchor, set both straps to equal length, and lean back with one handle in each hand. Keep your body in a straight line from head to heels and begin with long… - [Barbell Decline Bench Press](https://liftag.fit/exercises/barbell-decline-bench-press) — Chest. Secure your legs in the decline bench and position your eyes slightly behind the racked bar. Grip the bar evenly, set your upper back against the pad, and unrack with a spotter wh… - [Belt Squat](https://liftag.fit/exercises/belt-squat) — Quadriceps. Fasten the belt snugly around your hips, attach it to the machine or loading pin, and stand evenly on the platform. Use the handles lightly for balance, brace, and bend your knees… - [Bird Dog](https://liftag.fit/exercises/bird-dog) — Abs. Begin on all fours with hands under shoulders, knees under hips, and the spine neutral. Brace lightly, then reach one arm forward and the opposite leg backward until both align ro… - [Bodyweight Reverse Lunge](https://liftag.fit/exercises/bodyweight-reverse-lunge) — Quadriceps. Stand tall and step one foot backward, landing on the ball of that foot. Lower the rear knee toward the floor while the front foot stays planted and the front knee tracks with the… - [Dead Bug](https://liftag.fit/exercises/dead-bug) — Abs. Lie on your back with hips and knees bent to about 90 degrees and arms reaching upward. Exhale, brace the trunk, and gently keep the lower back in contact with the floor. Slowly l… - [Decline Dumbbell Press](https://liftag.fit/exercises/decline-dumbbell-press) — Chest. Secure your legs on the decline bench before settling back with a dumbbell in each hand; use a partner for handoffs if the setup is awkward. Start with the weights beside the lowe… - [Decline Push-Up](https://liftag.fit/exercises/decline-push-up) — Chest. Place the feet on a stable bench or box and the hands on the floor slightly wider than shoulder width. Form a rigid line from ankles to head, brace, and lower the chest between th… - [Dumbbell Swing](https://liftag.fit/exercises/dumbbell-swing) — Glutes. Stand over one dumbbell and hold one end securely with both hands, then hike it back between your thighs from a hip hinge. Snap the hips forward to float the weight to about chest… - [Dumbbell Thruster](https://liftag.fit/exercises/dumbbell-thruster) — Quadriceps. Hold the dumbbells at shoulder height with feet in a comfortable squat stance. Brace and squat to a controlled depth, then drive the floor away and use the rising momentum to pres… - [Kettlebell Deadlift](https://liftag.fit/exercises/kettlebell-deadlift) — Back. Stand with a kettlebell centred between the feet. Push the hips back, bend the knees as needed, and grip the handle while keeping the whole foot grounded and the spine neutral. Br… - [Leg Press Calf Raises](https://liftag.fit/exercises/leg-press-calf-raises) — Calves. Set up in the leg press with the balls of both feet secure on the lower part of the platform and your heels free to move. Keep a small, steady bend in your knees, lower your heels… - [Reverse Hyperextension](https://liftag.fit/exercises/reverse-hyperextension) — Glutes. Lie face down with your hips near the pad's edge, secure your feet in the pendulum strap, and grip the handles. Brace your trunk against the pad and begin with your legs hanging u… - [SkiErg Cardio](https://liftag.fit/exercises/skierg-cardio) — Cardio. Stand facing the SkiErg with a handle in each hand, arms bent and hands above eye level. Begin the drive by engaging your trunk and hinging at the hips, then pull the handles past… - [Standing Bench Press](https://liftag.fit/exercises/standing-bench-press) — Chest. Stand in the machine with feet staggered or shoulder-width according to its design and handles around chest height. Establish contact with any torso pad, brace the trunk and glute… - [Stationary Lunge](https://liftag.fit/exercises/stationary-lunge) — Quadriceps. Take a stable split stance with both feet pointing mostly forward and the rear heel raised. Keep the pelvis square and lower the body by bending both knees until the rear knee app… - [TRX Push-Up](https://liftag.fit/exercises/trx-push-up) — Chest. Set the handles a few inches above the floor and face away from a secure anchor. Grip them under your shoulders, step into a strong plank, and keep the straps clear of your arms.… - [Wall Push-Up](https://liftag.fit/exercises/wall-push-up) — Chest. Stand facing a wall and place the palms on it around chest height, slightly wider than the shoulders. Walk the feet back enough to create a gentle lean, keep the body straight, an… - [Wide-Stance Leg Press](https://liftag.fit/exercises/wide-stance-leg-press) — Glutes. Place your feet wider than in your usual leg press stance, using a toe angle that lets your knees follow the same general direction. Lower the sled by bending your hips and knees… - [Machine Pullover](https://liftag.fit/exercises/machine-pullover) — Back. Adjust the seat so your shoulders align with the machine's pivot and place your elbows or upper arms securely against the pads. Brace against the backrest and pull the lever from… - [Pike Push-Up](https://liftag.fit/exercises/pike-push-up) — Shoulders. Start on hands and feet with hips high, arms long, and hands slightly wider than shoulder width. Bend the elbows and lower the crown of your head toward a point in front of your h… - [Close-Neutral Seated Row](https://liftag.fit/exercises/close-neutral-seated-row) — Back. Set the seat and chest support so you can reach the close parallel handles without rounding the back. Grip with palms facing each other, brace, and pull toward the lower ribs or u… - [Pistol Squat](https://liftag.fit/exercises/pistol-squat) — Quadriceps. Stand on one leg and extend the other leg in front. Brace the trunk, sit the hips down over the stance foot, and bend the knee as far as you can while keeping the whole foot groun… - [Toes-to-Bar](https://liftag.fit/exercises/toes-to-bar) — Abs. Hang from a secure bar with straight arms and enough clearance for the legs, then set the shoulders and brace. Raise both legs by flexing the hips and curling the pelvis until the… - [Wide-Grip Machine Seated Row](https://liftag.fit/exercises/wide-grip-machine-seated-row) — Back. Adjust the machine so the wide handles are reachable while the chest remains supported and spine neutral. Grip evenly, brace, and row by driving the elbows outward and back toward… - [Barbell Clean and Press](https://liftag.fit/exercises/barbell-clean-and-press) — Shoulders. Start with a clean grip and braced floor setup, lift the bar close to your body, then extend forcefully and receive it on the shoulders. Stand and stabilize in the front rack befo… - [Battle Rope Slams](https://liftag.fit/exercises/battle-rope-slams) — Cardio. Face a secure anchor with one rope end in each hand and enough slack for the ropes to rise. Begin in an athletic stance, then extend your hips and knees as you lift both hands ove… - [Belt Squat Good Morning](https://liftag.fit/exercises/belt-squat-good-morning) — Hamstrings. Secure the belt around your hips and attach it to the belt-squat cable or loading pin with enough clearance for the weight to move. Stand tall, soften your knees, and brace before… - [Curtsy Lunge](https://liftag.fit/exercises/curtsy-lunge) — Glutes. Stand tall and step one foot diagonally behind the other into a crossed stance. Keep the front foot planted and pelvis facing mostly forward as both knees bend and the rear knee l… - [Decline Dumbbell Fly](https://liftag.fit/exercises/decline-dumbbell-fly) — Chest. Secure your legs on the decline bench and settle back with the dumbbells above your chest, palms facing each other. Keep a soft, fixed bend in your elbows as you open your arms in… - [EZ-Bar Reverse Curl](https://liftag.fit/exercises/ez-bar-reverse-curl) — Forearms. Hold the EZ bar with an overhand grip on the bends that let your wrists stay comfortably aligned. Stand tall, brace your trunk, and curl the bar by bending your elbows while keepi… - [GHD Sit-Up](https://liftag.fit/exercises/ghd-sit-up) — Abs. Set the GHD so your hips sit behind the pad and secure your feet, then begin upright with bent knees. Keeping your trunk braced, lean back under control and extend your knees as y… - [Reverse Hack Squat](https://liftag.fit/exercises/reverse-hack-squat) — Glutes. Face into the hack-squat machine with shoulders beneath the pads, chest supported, hands on the handles, and feet secure on the platform. Release the safeties, brace, and bend the… - [Turkish Get-Up](https://liftag.fit/exercises/turkish-get-up) — Abs. Lie on your back with the kettlebell held over one shoulder, the same-side knee bent, and the opposite limbs extended. Keeping the load stacked over the supporting arm, roll to th… - [Smith Machine Romanian Deadlift](https://liftag.fit/exercises/smith-machine-romanian-deadlift) — Hamstrings. Set the Smith bar around mid-thigh, stand close enough for it to travel along the legs, and set the safety stops. Unhook the bar, soften the knees, brace, and push the hips backwa… - [Smith Machine Lunge](https://liftag.fit/exercises/smith-machine-lunge) — Quadriceps. Set the Smith bar across the upper back and place the safety stops below your controlled bottom position. Take a split stance or step into it, choosing foot positions that work wi… - [Smith Machine Split Squat](https://liftag.fit/exercises/smith-machine-split-squat) — Quadriceps. Place a stable bench behind the Smith bar, set the safeties, and position the bar across the upper back. Put the rear foot on the bench and front foot where the rail path allows a… - [Smith Machine Hip Thrust](https://liftag.fit/exercises/smith-machine-hip-thrust) — Glutes. Place a stable bench perpendicular to the Smith path and position the padded bar across the hip crease. Set the safeties, plant the feet, support the upper back on the bench, and… - [Smith Machine Shoulder Press](https://liftag.fit/exercises/smith-machine-shoulder-press) — Shoulders. Place a bench or standing position so the Smith bar can travel overhead without forcing the head, shoulders, or lower back around the rails. Set safety stops, grip slightly wider… - [Barbell Bulgarian Split Squat](https://liftag.fit/exercises/barbell-bulgarian-split-squat) — Quadriceps. Place a stable low bench inside a rack, set the safeties, and unrack the bar securely across your upper back. Step into a split stance and place the rear foot on the bench, then l… - [Barbell Wrist Curl](https://liftag.fit/exercises/barbell-wrist-curl) — Forearms. Sit with your forearms supported on your thighs or a bench, palms up, and hands extending just beyond the edge while holding a light bar. Lower it by opening the wrists to a comfo… - [Incline Dumbbell Row](https://liftag.fit/exercises/incline-dumbbell-row) — Back. Set an incline bench so the dumbbells can hang without touching the floor, then lie chest-down with your feet braced. Pull the weights toward your lower ribs by driving the elbows… - [Seated Dumbbell Wrist Curl](https://liftag.fit/exercises/seated-dumbbell-wrist-curl) — Forearms. Sit with your forearms supported on your thighs or a bench, palms up, and let the hands extend just beyond the edge while holding light dumbbells. Lower the weights by opening the… - [Smith Machine Calf Raise](https://liftag.fit/exercises/smith-machine-calf-raise) — Calves. Place a secure calf block beneath the Smith bar, set the safeties, and position the bar across the upper back with the balls of the feet on the block and heels free. Unhook, hold… - [Barbell Calf Raise](https://liftag.fit/exercises/barbell-calf-raise) — Calves. Set the bar in a rack across your upper back and stand on the floor or a stable calf block with rack uprights or a partner available for balance. Lower your heels through a comfor… - [Barbell Floor Press](https://liftag.fit/exercises/barbell-floor-press) — Chest. Set a bar in low rack hooks with safeties, or have qualified partners pass it, then lie beneath it with knees bent and feet planted. Unrack the bar, lower until your upper arms to… - [Barbell Overhead Squat](https://liftag.fit/exercises/barbell-overhead-squat) — Quadriceps. Use a rack or controlled snatch-grip press to place a light bar overhead, with hands wide and elbows firmly extended. Brace, keep the bar balanced over midfoot, and squat while ac… - [Barbell Reverse Curl](https://liftag.fit/exercises/barbell-reverse-curl) — Forearms. Stand tall holding a straight or EZ bar with a comfortable overhand grip and arms long. Bend the elbows to curl the bar upward, then lower it slowly while keeping the knuckles in… - [Barbell Thruster](https://liftag.fit/exercises/barbell-thruster) — Quadriceps. Take the bar from a rack into a secure front-rack position, with feet in your squat stance and room overhead. Brace and front squat to a controlled depth, then drive the floor awa… - [Dumbbell Lateral Lunge](https://liftag.fit/exercises/dumbbell-lateral-lunge) — Quadriceps. Hold dumbbells at your sides or one at your chest, then step wide to one side. Sit the stepping hip back as that knee bends and the opposite leg stays long, keeping the working fo… - [Kettlebell Clean](https://liftag.fit/exercises/kettlebell-clean) — Back. Set one kettlebell on the floor or slightly in front, hinge at the hips, and grip it with one hand. Hike it back, then extend the hips powerfully and guide the bell upward close t… - [Landmine Rotation](https://liftag.fit/exercises/landmine-rotation) — Abs. Anchor the bar securely and stand facing it with the sleeve held in both hands above one shoulder. Keep your arms long but not rigid, brace your trunk, and guide the bar in an arc… - [Landmine Squat](https://liftag.fit/exercises/landmine-squat) — Quadriceps. Anchor the bar securely and cup the sleeve at chest height with both hands. Step back enough for the bar to angle toward you, set a comfortable stance, and brace before descending… - [Muscle-Up](https://liftag.fit/exercises/muscle-up) — Back. Hang from a secure bar with an overhand grip, create tension through the trunk and shoulders, then pull explosively so the chest rises above the bar. Lean the torso over the bar a… - [Renegade Row](https://liftag.fit/exercises/renegade-row) — Back. Use stable, flat-sided dumbbells and take a wide-foot plank with one hand on each handle. Press one dumbbell into the floor while rowing the other toward your lower ribs, then pla… - [Sissy Squat](https://liftag.fit/exercises/sissy-squat) — Quadriceps. Stand near a secure support, rise onto the balls of the feet, and keep the hips extended so the torso and thighs form one line. Let the knees travel forward as that line leans bac… - [Sled Drag (Forward)](https://liftag.fit/exercises/sled-drag-forward) — Quadriceps. Connect a harness or waist belt to the sled with a secure strap and clear the lane ahead. Walk forward until the strap is taut, then lean slightly from the ankles and drive with s… - [Sled Pull (Backward Drag)](https://liftag.fit/exercises/sled-pull-backward-drag) — Quadriceps. Attach straps securely to the sled and clear the path behind you. Face the sled, hold the straps with straight arms, and step back until they are taut. Sit slightly into your hips… - [Sled Row](https://liftag.fit/exercises/sled-row) — Back. Attach a long rope or strap securely to the sled and extend it fully along a clear lane. Take a stable staggered or hip-width stance, hinge slightly, and brace before pulling. Dra… - [Smith Machine Bent-Over Row](https://liftag.fit/exercises/smith-machine-bent-over-row) — Back. Set the Smith bar below knee height with safeties in place. Take an even grip, hinge until the torso reaches a stable angle, and brace with a neutral spine. Unhook the bar and row… - [Smith Machine Upright Row](https://liftag.fit/exercises/smith-machine-upright-row) — Shoulders. Set the Smith bar around mid-thigh and take an overhand grip at a comfortable width. Stand tall, brace, and pull the bar upward by bending the elbows and raising the upper arms on… - [Straight-Bar Triceps Pushdown](https://liftag.fit/exercises/straight-bar-triceps-pushdown) — Triceps. Attach a straight bar to the high pulley and stand close enough for the cable to run nearly vertical. Grip the bar overhand, keep your elbows beside your torso, and straighten the… - [Cable Triceps Kickback](https://liftag.fit/exercises/cable-triceps-kickback) — Triceps. Set a single handle on the low pulley, face the machine, and hinge forward while supporting yourself with the free hand if useful. Bring the working upper arm beside your torso wi… - [Straight-Bar Seated Cable Row](https://liftag.fit/exercises/straight-bar-seated-cable-row) — Back. Attach a straight bar to the low pulley, brace your feet, and sit with a tall trunk and arms extended. Take a comfortable overhand grip and pull the bar toward your lower ribs or… - [V-Bar Triceps Pushdown](https://liftag.fit/exercises/v-bar-triceps-pushdown) — Triceps. Attach the V-bar to the high pulley and stand close enough to keep the cable nearly vertical, using a balanced stance. Begin with the elbows bent beside your torso, then straighte… - [Cable Reverse Curl](https://liftag.fit/exercises/cable-reverse-curl) — Forearms. Attach a straight or EZ bar to the low pulley and take a comfortable overhand grip with your arms nearly straight. Bend your elbows to curl the bar upward, keeping the knuckles in… - [EZ-Bar Cable Curl](https://liftag.fit/exercises/ez-bar-cable-curl) — Biceps. Clip the EZ-bar attachment to the low pulley and choose the angled section that places your wrists comfortably between palms-up and neutral. Stand tall, bend your elbows to curl t… - [Trap Bar Bent-Over Row](https://liftag.fit/exercises/trap-bar-bent-over-row) — Back. Stand centered in the trap bar and deadlift it to the start, then hinge until your torso is inclined while keeping your knees softly bent and trunk braced. Let the handles hang be… - [Trap Bar Shrug](https://liftag.fit/exercises/trap-bar-shrug) — Back. Stand centered in the trap bar with the handles over midfoot, then deadlift it to a tall, braced position. Keeping your elbows straight and head neutral, lift your shoulders towar… - [Box Jump Over](https://liftag.fit/exercises/box-jump-over) — Quadriceps. Face a stable box with clear landing space on the far side. Use a two-foot takeoff to jump onto the top, land with both feet under control, then pivot or step down on the opposite… - [Cable Decline Chest Press](https://liftag.fit/exercises/cable-decline-chest-press) — Chest. Set both pulleys above chest height, take the handles, and step forward into a stable split stance with the cables behind you. Begin with elbows bent beside the lower chest, brace… - [Cable External Rotation](https://liftag.fit/exercises/cable-external-rotation) — Shoulders. Set a single handle around elbow height and stand side-on with the working arm farther from the pulley. Bend that elbow to about 90 degrees, keep the upper arm comfortably beside… - [Cable Hamstring Curl](https://liftag.fit/exercises/cable-hamstring-curl) — Hamstrings. Attach an ankle cuff to the low pulley and choose either a supported standing position or a face-down bench aligned with the cable. Keep the thigh still as you bend the knee and b… - [Cable Hip Abduction](https://liftag.fit/exercises/cable-hip-abduction) — Glutes. Fasten an ankle cuff to the low pulley and stand side-on with the cuffed leg farther from the stack, holding the frame for balance. Keep both knees soft and move the working leg o… - [Cable Hip Adduction](https://liftag.fit/exercises/cable-hip-adduction) — Quadriceps. Fasten an ankle cuff to the low pulley and stand side-on with the cuffed leg nearer the stack, holding the frame for balance. Start with that leg slightly out to the side, then dr… - [Cable Incline Chest Press](https://liftag.fit/exercises/cable-incline-chest-press) — Chest. Set both pulleys below chest height, take the handles, and step forward so the cables run behind your arms. Use a stable split stance, start with elbows bent beside the chest, and… - [Cable Internal Rotation](https://liftag.fit/exercises/cable-internal-rotation) — Shoulders. Set one handle at elbow height and stand side-on with the working arm nearer the pulley. Bend the elbow about 90 degrees, keep the upper arm comfortably beside your ribs, and rota… - [Cable Lateral Lunge](https://liftag.fit/exercises/cable-lateral-lunge) — Quadriceps. Set a handle around waist height and stand side-on with the cable taut, holding it in front of your chest. Step away from the stack, sit the stepping hip back, and bend that knee… - [Cable Leg Extension](https://liftag.fit/exercises/cable-leg-extension) — Quadriceps. Attach an ankle cuff to the low pulley and sit on a stable bench with the cable behind you, or stand with the thigh held still. Begin with the working knee bent, straighten it unt… - [Cable Lying Triceps Extension](https://liftag.fit/exercises/cable-lying-triceps-extension) — Triceps. Place a bench in line with a low pulley, attach a bar or rope, and lie with your head nearer the stack after bringing the attachment into position safely. Start with your upper ar… - [Cable Overhead Biceps Curl](https://liftag.fit/exercises/cable-overhead-biceps-curl) — Biceps. Set two pulleys around shoulder height, stand centered, and hold a handle in each hand with your upper arms extended out to the sides. Bend both elbows to bring the handles toward… - [Cable Pallof Press](https://liftag.fit/exercises/cable-pallof-press) — Abs. Set one handle at mid-chest height, stand side-on to the stack, and hold it with both hands against your sternum. Step away until the cable is taut, brace, and press your hands st… - [Cable Preacher Curl](https://liftag.fit/exercises/cable-preacher-curl) — Biceps. Position a preacher bench in line with the low pulley and attach a bar or handle you can reach and release safely. Sit with the backs of your upper arms fully supported, begin wit… - [Cable Rear Delt Row](https://liftag.fit/exercises/cable-rear-delt-row) — Shoulders. Set a rope or wide handle around upper-chest height and stand or sit facing the pulley with your arms extended. Pull toward the upper chest by driving the elbows out and back, the… - [Cable Shrug](https://liftag.fit/exercises/cable-shrug) — Back. Attach a bar or individual handles to the low pulley and stand tall with the cable taut and arms long. Elevate your shoulders toward your ears, pause briefly, then lower them unde… - [Cable Y-Raise](https://liftag.fit/exercises/cable-y-raise) — Shoulders. Set two low pulleys, take the opposite handles, and stand centered with the cables crossed and arms reaching down in front. Raise your arms diagonally overhead to form a comfortab… - [Depth Jump](https://liftag.fit/exercises/depth-jump) — Quadriceps. Use a low, stable box and begin only after you can land and jump consistently without added height. Step forward off the box; do not jump down. Land on both feet and immediately d… - [Handstand Push-Up](https://liftag.fit/exercises/handstand-push-up) — Shoulders. Place the hands about shoulder-width apart near a wall and enter a controlled wall-supported handstand. Brace the trunk and glutes, keep the elbows tracking rather than flaring ex… - [Lateral Box Jump](https://liftag.fit/exercises/lateral-box-jump) — Quadriceps. Stand beside a stable box with your near side facing it and enough room for an unobstructed takeoff. Dip through your hips and knees, use your arms, and jump laterally onto the bo… - [Medicine Ball Russian Twist](https://liftag.fit/exercises/medicine-ball-russian-twist) — Abs. Sit with your knees bent and hold the medicine ball close to your chest. Lean back slightly while keeping your spine long, then rotate your rib cage and the ball together toward o… - [Rope Seated Cable Row](https://liftag.fit/exercises/rope-seated-cable-row) — Back. Attach a rope to the low pulley, brace your feet, and sit tall with both arms extended. Drive your elbows back as you pull the rope toward your lower ribs, allowing the ends to se… - [Rope Straight-Arm Pulldown](https://liftag.fit/exercises/rope-straight-arm-pulldown) — Back. Attach a rope to the high pulley, step back, and hinge slightly with your arms reaching overhead and elbows softly bent. Sweep the rope down toward your thighs by moving the shoul… - [Standing Cable Chest Press](https://liftag.fit/exercises/standing-cable-chest-press) — Chest. Set both pulleys around mid-chest height, take the handles, and step forward into a stable split stance with the cables behind you. Start with elbows bent and hands beside the che… - [Standing Cable Oblique Crunch](https://liftag.fit/exercises/standing-cable-oblique-crunch) — Abs. Set one handle on the high pulley and stand side-on with it held near the side of your head or upper chest. Keep your hips quiet as you bend your trunk toward the hip away from or… - [Trap Bar Farmer's Walk](https://liftag.fit/exercises/trap-bar-farmers-walk) — Forearms. Load the trap bar evenly and clear a straight walking lane before stepping inside it. Deadlift to a tall position with your shoulders level, ribs stacked over the pelvis, and the… - [Trap Bar Jump](https://liftag.fit/exercises/trap-bar-jump) — Quadriceps. Use a light, evenly loaded trap bar with secured plates and enough clear space for takeoff and landing. Center the handles over your feet, brace, and dip through the hips and knee… - [Trap Bar Romanian Deadlift](https://liftag.fit/exercises/trap-bar-romanian-deadlift) — Hamstrings. Deadlift the trap bar to standing and begin each repetition with soft knees, long arms, and an evenly braced trunk. Push your hips back while keeping the bar centered around your… - [Unilateral Cable High Row](https://liftag.fit/exercises/cable-high-row) — Back. Set one handle above shoulder height and use a stable standing, seated, or half-kneeling position facing the pulley. Reach upward, then pull the elbow down and slightly back as th… - [Wide-Grip Seated Cable Row](https://liftag.fit/exercises/wide-grip-seated-cable-row) — Back. Attach a wide bar to the low pulley, brace your feet, and sit tall with an overhand grip wider than shoulder width. Pull the bar toward the upper abdomen or lower chest while guid… - [Band Bicep Curl](https://liftag.fit/exercises/band-bicep-curl) — Biceps. Stand evenly on the center of the band and hold an end or handle in each hand with your palms forward. Begin tall with the band lightly tensioned, elbows near your sides, and wris… - [Band Tricep Pushdown](https://liftag.fit/exercises/band-tricep-pushdown) — Triceps. Secure the band above head height and test the anchor before stepping back into tension. Hold the ends with elbows bent and tucked near your sides, then brace your trunk. Extend y… - [Band External Rotation](https://liftag.fit/exercises/band-external-rotation) — Shoulders. Anchor a light band beside you at about elbow height. Stand with the working shoulder away from the anchor, elbow bent to 90 degrees, and a small towel held between the upper arm… - [Chest-to-Bar Pull-Up](https://liftag.fit/exercises/chest-to-bar-pull-up) — Back. Hang with an overhand grip around shoulder width and begin from a controlled active position. Pull forcefully while driving the elbows down and back, continuing beyond chin-over-b… - [Hanging Windshield Wiper](https://liftag.fit/exercises/hanging-windshield-wiper) — Abs. Hang from a secure bar, raise the straight legs toward the bar, and establish a stable high-leg position. Keeping the shoulders engaged and both hands firm, rotate the pelvis and… - [Kettlebell Russian Twist](https://liftag.fit/exercises/kettlebell-russian-twist) — Abs. Sit with knees bent and hold a light kettlebell close to the chest by the horns. Lean back slightly from the hips while maintaining a long spine, brace, and rotate the rib cage an… - [Straight Bar Dip](https://liftag.fit/exercises/straight-bar-dip) — Triceps. Support yourself above a secure straight bar with hands just outside the hips, elbows locked, and the bar in front of the body, then lean the chest slightly over it. Bend the elbo… - [Active Hang](https://liftag.fit/exercises/active-hang) — Back. Hang from a secure bar with straight elbows and a comfortable overhand or neutral grip. Without bending the arms, gently draw the shoulders away from the ears so the shoulder blad… - [Ape Walk](https://liftag.fit/exercises/ape-walk) — Cardio. Begin in a comfortable low squat with hands ready near the floor. Reach both hands to one side, transfer weight through the arms, and make a small lateral hop or step with the fee… - [Arch Hold](https://liftag.fit/exercises/arch-hold) — Back. Lie face down with legs straight and arms extended overhead or placed in an easier position. Engage the glutes and upper back, then lift the chest, arms, and thighs slightly from… - [Band Clamshell](https://liftag.fit/exercises/band-clamshell) — Glutes. Place a mini band above your knees and lie on your side with hips and knees bent, heels aligned with your pelvis. Stack your shoulders and hips, then keep the feet together as you… - [Band Good Morning](https://liftag.fit/exercises/band-good-morning) — Hamstrings. Stand on the band with both feet and place its upper section across your upper back, not against the front or sides of your neck. Hold the band near your shoulders so it cannot sl… - [Band Overhead Press](https://liftag.fit/exercises/band-overhead-press) — Shoulders. Stand on the middle of the band with equal length on both sides and bring the handles to shoulder height. Brace your trunk, keep your wrists over your forearms, and press overhead… - [Bear Crawl](https://liftag.fit/exercises/bear-crawl) — Abs. Start on hands and knees with wrists under shoulders and knees under hips. Brace the trunk, lift the knees a few centimetres, and keep the back and pelvis steady. Move one hand an… - [Bodyweight Bulgarian Split Squat](https://liftag.fit/exercises/bodyweight-bulgarian-split-squat) — Quadriceps. Stand in front of a stable bench and place the top of the rear foot or toes on it. Set the front foot far enough forward for balance, square the pelvis, and lower by bending the f… - [Bodyweight Lateral Lunge](https://liftag.fit/exercises/bodyweight-lateral-lunge) — Quadriceps. Stand tall and take a wide step to one side. Keep both feet facing mostly forward, shift the hips back over the stepping leg, and bend that knee while the opposite leg remains str… - [Breakdancer Kick](https://liftag.fit/exercises/breakdancer-kick) — Abs. Start in a bear position with hands under shoulders, knees hovering, and trunk braced. Shift weight into one hand and the opposite foot, rotate the pelvis, and thread the free leg… - [Bridge Hold](https://liftag.fit/exercises/bridge-hold) — Back. Lie on your back with knees bent and feet planted. Place the hands beside the ears with fingers pointing toward the shoulders, then press through hands and feet to lift the hips a… - [Bridge Push-Up](https://liftag.fit/exercises/bridge-push-up) — Shoulders. Establish a stable full bridge with hands and feet planted, hips lifted, and weight shared across all four contacts. Keeping the knees aligned and shoulders active, bend the elbow… - [Broad Jump](https://liftag.fit/exercises/broad-jump) — Quadriceps. Stand with feet about hip-width apart, swing the arms back, and load the hips and knees quickly. Drive through the floor, extend the hips, knees, and ankles, and jump forward with… - [Burpee Pull-Up](https://liftag.fit/exercises/burpee-pull-up) — Cardio. Stand beneath a secure pull-up bar with adequate clearance. Complete the chosen burpee variation, return to your feet, then jump to a controlled grip and perform a pull-up until t… - [Clap Push-Up](https://liftag.fit/exercises/clap-push-up) — Chest. Set up in a firm push-up position with hands just outside shoulder width. Lower under control, then drive forcefully through the floor so both hands leave it. Clap only if you hav… - [Close-Grip Pull-Up](https://liftag.fit/exercises/close-grip-pull-up) — Back. Hang from a secure bar with an overhand grip narrower than or near shoulder width, leaving enough space for the wrists to remain comfortable. Set the shoulders, brace the trunk, a… - [Copenhagen Plank](https://liftag.fit/exercises/copenhagen-plank) — Abs. Lie side-on with the top leg supported on a padded bench and the forearm or hand beneath the shoulder. Brace, press the top leg into the support, and lift the pelvis until the hea… - [Cossack Squat](https://liftag.fit/exercises/cossack-squat) — Quadriceps. Take a wide stance and shift your hips toward one leg as that knee bends and the opposite leg remains long. Keep the working foot planted, let the straight-leg toes lift if comfor… - [Crab Walk](https://liftag.fit/exercises/crab-walk) — Abs. Sit with knees bent, feet planted, and hands behind the hips in a comfortable orientation. Press into the hands and feet to lift the pelvis, then move by coordinating one hand wit… - [Deep Squat Hold](https://liftag.fit/exercises/deep-squat-hold) — Quadriceps. Stand in a comfortable squat stance and lower between the legs until you reach the deepest position you can hold with the whole feet grounded. Keep the knees tracking with the toe… - [Double Kettlebell Front Rack Carry](https://liftag.fit/exercises/double-kettlebell-front-rack-carry) — Abs. Clean two kettlebells into a balanced front rack with handles resting diagonally across the palms, elbows close to the ribs, and wrists neutral. Stand tall, brace, and walk with s… - [Double Unders](https://liftag.fit/exercises/double-unders) — Cardio. Use a slightly higher, controlled jump while turning the rope fast enough to pass beneath the feet twice before landing. Keep the body long, elbows near the ribs, and accelerate t… - [Duck Walk](https://liftag.fit/exercises/duck-walk) — Quadriceps. Lower into a squat only as deep as you can keep the feet grounded and knees aligned. Hold that height, brace the trunk, and take short forward or backward steps without letting th… - [Flexed-Arm Hang](https://liftag.fit/exercises/flexed-arm-hang) — Back. Use a box or assistance to reach the top of a pull-up with the chin clear of the bar and the chest lifted. Remove the support only after establishing a firm grip, then hold with e… - [Frog Jump](https://liftag.fit/exercises/frog-jump) — Quadriceps. Take a comfortable squat stance and lower to a controlled depth. Swing the arms and drive forcefully through the feet to jump upward or forward, extending the hips, knees, and ank… - [Frog Pump](https://liftag.fit/exercises/frog-pump) — Glutes. Lie on your back, bring the soles of the feet together, and let the knees open comfortably. Position the feet close enough to the pelvis that you can move without cramping. Brace… - [Hamstring Walkout](https://liftag.fit/exercises/hamstring-walkout) — Hamstrings. Lie on your back with knees bent and lift into a glute bridge. Keep the ribs and pelvis controlled as you take small alternating heel steps away from the body, gradually lengtheni… - [Hindu Push-Up](https://liftag.fit/exercises/hindu-push-up) — Chest. Start in a pike position with hands slightly wider than shoulder width, hips high, and elbows unlocked. Bend the elbows and guide the head and chest forward in a low arc between t… - [Hollow Body Rock](https://liftag.fit/exercises/hollow-body-rock) — Abs. Lie on your back, flatten the lower back gently into the floor, and lift the shoulders and legs into a hollow-body position. Keep the ribs drawn toward the pelvis and the body sha… - [Hollow-to-Arch Roll](https://liftag.fit/exercises/hollow-to-arch-roll) — Abs. Begin in a hollow-body hold with shoulders and legs raised, lower back gently contacting the floor, and arms extended overhead. Keeping the limbs off the ground, roll as one unit… - [Inchworm](https://liftag.fit/exercises/inchworm) — Abs. Stand tall, soften the knees, and hinge forward until the hands reach the floor within your mobility. Walk the hands forward in small steps until the body reaches a firm high plan… - [Kettlebell Figure-8](https://liftag.fit/exercises/kettlebell-figure-8) — Abs. Stand wider than hip width, hinge and bend the knees into an athletic stance, and hold a light kettlebell in one hand. Pass it behind one leg to the opposite hand, circle it aroun… - [Kettlebell Halo](https://liftag.fit/exercises/kettlebell-halo) — Shoulders. Stand tall or kneel with the ribs stacked over the pelvis. Hold a light kettlebell by the horns in front of the chest, guide it over one shoulder, behind the head, and over the ot… - [Kettlebell Renegade Row](https://liftag.fit/exercises/kettlebell-renegade-row) — Back. Place two stable kettlebells on a non-slip surface and grip their handles in a high plank, with the feet wider than normal for balance. Brace the trunk and glutes, press firmly th… - [Kettlebell Windmill](https://liftag.fit/exercises/kettlebell-windmill) — Abs. Stand with the feet turned slightly away from the arm holding a kettlebell overhead. Stack the load over a straight elbow and active shoulder, shift the hips toward the loaded sid… - [L-Sit](https://liftag.fit/exercises/l-sit) — Abs. Sit between stable parallettes or place your hands on the floor beside the hips. Press the shoulders down, straighten the elbows, and lift the hips while extending both legs forwa… - [L-Sit Pull-Up](https://liftag.fit/exercises/l-sit-pull-up) — Back. Hang from a secure bar and raise both straight legs in front until they are roughly parallel to the floor, creating an L shape. Maintain that position as you set the shoulders, pu… - [Lunge Jump](https://liftag.fit/exercises/lunge-jump) — Quadriceps. Begin in a balanced split stance and lower into a shallow lunge. Drive forcefully through both feet, jump vertically, and switch the legs in the air. Land in the opposite split st… - [Lying Windshield Wiper](https://liftag.fit/exercises/lying-windshield-wiper) — Abs. Lie on your back with arms spread for support and hips and knees bent to 90 degrees, or legs straight for a longer lever. Brace the abdomen and lower both legs together toward one… - [Pike Compression Lift](https://liftag.fit/exercises/pike-compression-lift) — Abs. Sit with both legs straight together, hands on the floor beside or slightly ahead of the thighs, and chest tall. Press the palms down, brace, and lift both heels from the floor wi… - [Plank Jack](https://liftag.fit/exercises/plank-jack) — Abs. Start in a high plank with hands under shoulders and feet together or close. Keep the upper body braced while lightly jumping both feet outward to a comfortable width and back tog… - [Plank Shoulder Tap](https://liftag.fit/exercises/plank-shoulder-tap) — Abs. Hold a high plank with hands under the shoulders and feet set wide enough for balance, then brace the trunk and glutes. Shift weight smoothly into one hand and tap the opposite sh… - [Plank Up-Down](https://liftag.fit/exercises/plank-up-down) — Abs. Begin in a forearm plank with elbows under shoulders and feet slightly wider than hip width. Place one palm under its shoulder, press to that hand, then plant the other palm to re… - [Reverse Nordic Curl](https://liftag.fit/exercises/reverse-nordic-curl) — Quadriceps. Kneel on a pad with knees about hip-width apart, torso upright, and hips fully extended. Brace the trunk and keep the shoulders, hips, and knees in one line as the whole body lean… - [Reverse Plank](https://liftag.fit/exercises/reverse-plank) — Glutes. Sit with legs extended and place the hands behind the hips, fingers pointing forward or slightly outward as comfort allows. Press through the palms and heels, extend the hips, and… - [Ring Dip](https://liftag.fit/exercises/ring-dip) — Triceps. Set two rings at equal height and begin in a stable straight-arm support with the rings close to the hips. Brace the trunk, keep the forearms controlled, and bend the elbows to lo… - [Ring Muscle-Up](https://liftag.fit/exercises/ring-muscle-up) — Back. Hang from secure rings using a false grip or another grip appropriate to the chosen strict technique. Pull the rings toward the chest, keep them close, and lean the shoulders forw… - [Ring Support Hold](https://liftag.fit/exercises/ring-support-hold) — Shoulders. Set the rings low enough for a safe step-down and support the body between them with elbows straight. Press the rings toward the hips, keep the shoulders away from the ears, and h… - [Scapular Pull-Up](https://liftag.fit/exercises/scapular-pull-up) — Back. Hang from a bar with straight elbows and a secure overhand or neutral grip. Without bending the arms, draw the shoulder blades down and allow the chest to rise slightly, moving fr… - [Scapular Push-Up](https://liftag.fit/exercises/scapular-push-up) — Shoulders. Hold a high plank with hands under the shoulders, elbows straight, and the body aligned from head to heels. Without bending the elbows, allow the shoulder blades to glide gently t… - [Seated Leg Lift](https://liftag.fit/exercises/seated-leg-lift) — Abs. Sit upright with legs straight and hands resting beside the thighs for light support. Keep one or both knees extended, brace the trunk, and lift the heel a few centimetres without… - [Side Kick-Through](https://liftag.fit/exercises/side-kick-through) — Abs. Begin in a bear position with knees hovering and hands under shoulders. Shift weight into one hand and the opposite foot, lift the other hand, and rotate the pelvis as the free le… - [Side Plank Hip Dip](https://liftag.fit/exercises/side-plank-hip-dip) — Abs. Set up in a side plank on the forearm with the elbow beneath the shoulder and feet stacked or staggered. Maintain a long body line, lower the pelvis a controlled distance toward t… - [Skater Jump](https://liftag.fit/exercises/skater-jump) — Glutes. Stand on one leg, load the hip and knee, and push sideways to jump onto the opposite leg. Land softly on the whole foot with the knee aligned over the toes, hips back, and trunk c… - [Sprawl](https://liftag.fit/exercises/sprawl) — Cardio. Begin in an athletic stance. Place the hands down and shoot both feet backward while dropping the hips toward the floor, keeping the chest supported through active arms rather tha… - [Squat Thrust](https://liftag.fit/exercises/squat-thrust) — Cardio. Stand with feet about hip-width apart, squat or hinge to place both hands on the floor, and jump the feet back into a firm high plank. Keep the shoulders over the hands and hips a… - [Standing Ab Rollout](https://liftag.fit/exercises/standing-ab-rollout) — Abs. Stand with the wheel near the feet, hinge down, and grip it with straight arms. Brace the trunk and glutes, then roll forward as the body lengthens toward the floor, keeping the r… - [T Push-Up](https://liftag.fit/exercises/t-push-up) — Chest. Perform a controlled push-up from a stable plank. At the top, shift weight into one hand and rotate the feet, hips, and chest together into a side plank while reaching the free ar… - [Tiger Bend Push-Up](https://liftag.fit/exercises/tiger-bend-push-up) — Triceps. Begin in a strong high plank with hands about shoulder width. Keeping the body rigid, bend the elbows and shift backward enough to place the forearms on the floor, then drive thro… - [TRX Atomic Push-Up](https://liftag.fit/exercises/trx-atomic-push-up) — Chest. Place both feet securely in the cradles and move into a high plank facing away from the anchor, with the straps vertical and taut. Perform a controlled push-up, pressing back to s… - [TRX Bicep Curl](https://liftag.fit/exercises/trx-bicep-curl) — Biceps. Face the anchor with equal straps and hold the handles palms up near eye level. Lean back in a straight line and extend your elbows while keeping the upper arms lifted in front of… - [TRX Chest Fly](https://liftag.fit/exercises/trx-chest-fly) — Chest. Set equal-length straps and face away from the anchor with one handle in each hand. Lean forward into a straight body line with your hands together at chest height and a small, fi… - [TRX Hamstring Curl](https://liftag.fit/exercises/trx-hamstring-curl) — Hamstrings. Set the foot cradles near calf height and lie facing the anchor with both heels secured. Start with your legs long, arms on the floor, and hips lifted into a bridge. Keep the hips… - [TRX Pistol Squat](https://liftag.fit/exercises/trx-pistol-squat) — Quadriceps. Face the anchor and hold the handles with light tension, then balance on one foot with the other leg extended in front. Sit the hips down and back as the working knee bends and tr… - [TRX Plank](https://liftag.fit/exercises/trx-plank) — Abs. Set the foot cradles a few inches above the floor, secure both feet, and place your forearms beneath your shoulders while facing away from the anchor. Lift your knees and form a s… - [TRX Tricep Extension](https://liftag.fit/exercises/trx-tricep-extension) — Triceps. Face away from a secure anchor with the handles above your forehead and your body leaning forward in a straight line. Keep your upper arms angled overhead as you bend only the elb… - [TRX Y-Raise](https://liftag.fit/exercises/trx-y-raise) — Shoulders. Face the anchor, hold equal-length straps with your palms forward, and lean back with your body straight and arms extended. Keeping only a slight bend in the elbows, sweep your ar… - [Tuck Jump](https://liftag.fit/exercises/tuck-jump) — Quadriceps. Stand tall, dip quickly through the hips and knees, and jump vertically. While airborne, bring the knees toward the chest without folding the torso excessively or reaching down fo… - [Tuck-Up](https://liftag.fit/exercises/tuck-up) — Abs. Lie on your back with arms and legs extended just above the floor, or begin with them resting down for an easier version. Brace, then simultaneously curl the torso and draw the kn… - [V-Sit Hold](https://liftag.fit/exercises/v-sit-hold) — Abs. Support yourself on the floor or stable parallettes with elbows straight and shoulders pressed down. From an L-sit, actively lift the straight legs higher toward the torso while t… - [Wall Walk](https://liftag.fit/exercises/wall-walk) — Shoulders. Begin in a high plank with the soles against a sturdy wall. Step the feet upward while walking the hands toward the wall in small increments, keeping the elbows straight and trunk… - [Single-Arm Lat Pulldown](https://liftag.fit/exercises/single-arm-lat-pulldown) — Back. Attach one handle to the high pulley and sit or kneel securely with the working arm reaching overhead. Pull the elbow down toward the same-side ribs as the handle approaches your… - [Single-Leg Press](https://liftag.fit/exercises/single-leg-press) — Quadriceps. Set one foot securely on the platform and position the seat so you can bend that hip and knee without the pelvis twisting or lifting. Release the safeties, lower the sled under co… - [Cross-Body Cable Triceps Extension](https://liftag.fit/exercises/cross-body-cable-triceps-extension) — Triceps. Set a single handle or cuff on a high pulley and stand side-on, taking the cable with the arm nearer the stack. Begin with that elbow bent across the front of your body, then stra… - [Neutral-Grip Lat Pulldown](https://liftag.fit/exercises/neutral-grip-lat-pulldown) — Back. Attach a neutral-grip handle to the high pulley, secure your thighs, and sit with your palms facing each other and arms overhead. Pull your elbows down toward your sides until the… - [Seated Single Arm Cable Low Row](https://liftag.fit/exercises/seated-single-arm-cable-low-row) — Back. Attach one handle to the low pulley, brace your feet, and sit tall with the working arm reaching forward. Pull the handle toward the same-side lower ribs by driving the elbow back… - [Single-Arm Cable Triceps Pushdown](https://liftag.fit/exercises/single-arm-cable-triceps-pushdown) — Triceps. Set one handle on the high pulley and stand square to the stack with the working elbow bent beside your ribs. Straighten that elbow to press the handle toward your thigh, then let… - [Cross-Body Hammer Curl](https://liftag.fit/exercises/cross-body-hammer-curl) — Biceps. Stand or sit with the dumbbells at your sides and palms facing inward. Keep the neutral grip as you curl one weight diagonally toward the opposite side of your chest, then lower i… - [Lean-Away Cable Lateral Raise](https://liftag.fit/exercises/lean-away-cable-lateral-raise) — Shoulders. Set one handle on the low pulley, hold the machine with your free hand, and lean away with your body in one straight, supported line. Let the working arm begin across or beside yo… - [MAG-Grip Lat Pulldown](https://liftag.fit/exercises/mag-grip-lat-pulldown) — Back. Attach the selected MAG-style handle to the high pulley, secure your thighs, and sit with your hands following its angled or neutral grips. Reach overhead, then drive your elbows… - [Reverse-Grip Lat Pulldown](https://liftag.fit/exercises/reverse-grip-lat-pulldown) — Back. Sit securely at the high pulley and take the bar with a shoulder-width palms-up grip. Start with your arms overhead, then pull the elbows down close to your sides until the bar ap… - [Single-Arm Cable Row](https://liftag.fit/exercises/single-arm-cable-row) — Back. Attach one handle around lower-rib height and stand, kneel, or sit in a stable position facing the pulley. Reach the working arm forward, then drive its elbow back and pull the ha… - [Single-Arm Machine Seated Row](https://liftag.fit/exercises/single-arm-machine-seated-row) — Back. Adjust the seat and chest pad so one handle is reachable without twisting or rounding, then keep the torso supported and brace. Pull the handle toward the ribs by driving that elb… - [Single-Arm Overhead Cable Triceps Extension](https://liftag.fit/exercises/single-arm-overhead-cable-triceps-extension) — Triceps. Attach one handle to a low or mid-height pulley, turn away, and bring the working hand behind your head with the elbow bent. Use a split stance, brace your ribs over your pelvis,… - [Bayesian Cable Curl](https://liftag.fit/exercises/bayesian-cable-curl) — Biceps. Set one handle on the low pulley, face away from the stack, and step forward until the working arm rests slightly behind your torso with the cable taut. Keep the shoulder position… - [Kneeling Ab Rollout](https://liftag.fit/exercises/kneeling-ab-rollout) — Abs. Kneel on a pad with the wheel below the shoulders and arms straight. Tuck the pelvis slightly, brace the trunk and glutes, then roll forward by opening the shoulders and hips toge… - [Reverse-Grip Cable Triceps Pushdown](https://liftag.fit/exercises/reverse-grip-cable-triceps-pushdown) — Triceps. Attach a straight bar or single handle to the high pulley and take a palms-up grip that feels secure. With elbows bent beside your torso, press the attachment down by straightenin… - [Single Arm Bench Supported Cable Preacher Curl](https://liftag.fit/exercises/single-arm-bench-supported-cable-preacher-curl) — Biceps. Place an incline bench beside the low pulley and rest the back of one upper arm firmly on the pad while holding a single handle. Begin with the elbow comfortably extended, curl th… - [Single-Arm Cable Curl](https://liftag.fit/exercises/single-arm-cable-curl) — Biceps. Attach one handle to the low pulley and stand facing the stack with the working arm nearly straight and cable taut. Curl the handle toward that shoulder while keeping the upper ar… - [Single-Arm Cable Rear Delt Fly](https://liftag.fit/exercises/single-arm-cable-rear-delt-fly) — Shoulders. Set a handle around shoulder height and stand side-on with the working arm farther from the pulley, reaching across your chest to take it. With a soft, nearly fixed elbow, sweep t… - [Single-Leg Dumbbell Deadlift](https://liftag.fit/exercises/single-leg-dumbbell-deadlift) — Hamstrings. Stand on one softly bent leg with one or two dumbbells in front of your thighs. Push the working hip backward as your free leg reaches behind you and the weights descend close to… - [Underhand Machine Seated Row](https://liftag.fit/exercises/underhand-machine-seated-row) — Back. Set the seat and support for a neutral spine, then take a comfortable palms-up grip with wrists aligned to the forearms. Brace and pull the handles toward the waist, keeping the e… - [Barbell Zercher Squat](https://liftag.fit/exercises/barbell-zercher-squat) — Quadriceps. Set the bar in a rack around waist height, cradle it in the bends of your elbows, and clasp your hands or keep the forearms parallel. Step out, brace, and squat between your feet… - [Behind-the-Neck Lat Pulldown](https://liftag.fit/exercises/behind-the-neck-lat-pulldown) — Back. Sit directly beneath the high pulley, secure your thighs, and take a wide grip only if you can place the arms behind the head without neck or shoulder discomfort. Keep your head n… - [Bodyweight Single-Leg Romanian Deadlift](https://liftag.fit/exercises/bodyweight-single-leg-romanian-deadlift) — Hamstrings. Stand on one leg with the knee softly bent. Reach the free leg backward as the torso tips forward from the stance hip, keeping the head, trunk, and rear leg in a long line. Mainta… - [Commando Pull-Up](https://liftag.fit/exercises/commando-pull-up) — Back. Stand beneath the bar lengthwise and grip it with both hands close together, palms facing one another and one hand in front of the other. Hang with the torso aligned under the bar… - [Deficit Deadlift](https://liftag.fit/exercises/deficit-deadlift) — Back. Stand on a rigid, non-slip platform only high enough to preserve your normal braced start, with the bar over midfoot. Hinge and bend the knees to grip it, remove the slack, and pu… - [Kneeling Single-Arm Lat Pulldown](https://liftag.fit/exercises/kneeling-single-arm-lat-pulldown) — Back. Attach one handle to the high pulley and kneel far enough back that the working arm can reach overhead with the cable taut. Start tall, then drive the elbow down toward the same-s… - [Negative Pull-Up](https://liftag.fit/exercises/negative-pull-up) — Back. Use a box or safe step to begin with the chin above a secure bar; do not jump blindly into position. Grip firmly, brace the trunk, and take full body weight before removing the fe… - [Neutral-Grip Pull-Up](https://liftag.fit/exercises/neutral-grip-pull-up) — Back. Hang from parallel handles with palms facing each other and arms straight. Brace the trunk, set the shoulder blades, and pull the elbows toward the ribs until the chin or upper ch… - [Reverse Grip Dumbbell Curl](https://liftag.fit/exercises/reverse-grip-dumbbell-curl) — Forearms. Stand or sit with dumbbells at your sides and turn the palms backward or down into an overhand grip. Keep the upper arms still as you bend the elbows and curl the weights, then lo… - [Single-Arm Cable Chest Fly](https://liftag.fit/exercises/single-arm-cable-chest-fly) — Chest. Set one pulley around mid-chest height, take the handle, and step forward in a stable stance with the working arm open to the side. With a soft, nearly fixed elbow, sweep the arm… - [Single-Arm High-to-Low Cable Fly](https://liftag.fit/exercises/single-arm-high-to-low-cable-fly) — Chest. Set one pulley high, take the handle with the near arm, and step forward into a stable stance with that arm open. With a soft, nearly fixed elbow, sweep the handle down and across… - [Single-Arm Kettlebell Press](https://liftag.fit/exercises/single-arm-kettlebell-press) — Shoulders. Hold one kettlebell in a secure front-rack position with the forearm near vertical and wrist neutral. Stand tall, brace the glutes and trunk, then press the bell overhead while ke… - [Single-Arm Kettlebell Snatch](https://liftag.fit/exercises/single-arm-kettlebell-snatch) — Shoulders. Hike one kettlebell between the legs from a hip hinge, then extend the hips forcefully and guide the bell upward close to the body. As it floats above the hand, punch the hand aro… - [Single-Arm Low-to-High Cable Fly](https://liftag.fit/exercises/single-arm-low-to-high-cable-fly) — Chest. Set one pulley low, take the handle with the far arm, and stand side-on or slightly forward with the hand beginning near the opposite hip. Keeping a soft elbow, sweep the handle u… - [Single-Arm Straight-Arm Pulldown](https://liftag.fit/exercises/single-arm-straight-arm-pulldown) — Back. Set one handle on the high pulley, stand facing the stack, and reach the working arm overhead with a soft elbow. Brace your torso and sweep the handle down toward the same-side hi… - [Single-Leg Box Squat](https://liftag.fit/exercises/single-leg-box-squat) — Quadriceps. Stand on one foot just in front of a stable box, with the other leg held forward or lightly off the floor. Reach your hips back and bend the working knee until you touch the box u… - [Single-Leg Calf Raise](https://liftag.fit/exercises/single-leg-calf-raise) — Calves. Stand on one foot with the other clear of the floor and hold a stable support lightly. Keep the stance knee straight but relaxed, press through the forefoot, and raise the heel wi… - [Single-Leg Glute Bridge](https://liftag.fit/exercises/single-leg-glute-bridge) — Glutes. Lie on your back with one knee bent, that foot planted close to the hips, and the other leg held off the floor. Brace your trunk, press through the planted foot, and extend the hi… - [Spider Curl](https://liftag.fit/exercises/spider-curl) — Biceps. Set an incline bench high enough that your arms can hang freely, then lie chest-down with a dumbbell in each hand. Keep your upper arms angled toward the floor as you bend the elb… - [Spiderman Push-Up](https://liftag.fit/exercises/spiderman-push-up) — Chest. From a firm high plank, lower into a push-up while bringing one knee forward and outward toward the elbow on the same side without setting the foot down or twisting the pelvis. Pr… - [Staggered Push-Up](https://liftag.fit/exercises/staggered-push-up) — Chest. Set one hand slightly ahead of its shoulder and the other slightly behind, with both palms at a comfortable width. Form a rigid plank, lower the chest between the hands under cont… - [Towel Pull-Up](https://liftag.fit/exercises/towel-pull-up) — Back. Loop two strong, undamaged towels evenly over a secure bar and grip one end in each hand, or both ends according to the intended setup. Take tension gradually, then hang, brace, a… - [Underhand Seated Cable Row](https://liftag.fit/exercises/underhand-seated-cable-row) — Back. Attach a straight or angled bar to the low pulley, brace your feet, and sit tall with a palms-up grip. Pull the bar toward your upper abdomen by driving the elbows back close to y… - [Yates Row](https://liftag.fit/exercises/yates-row) — Back. Hold the bar with a shoulder-width underhand grip and hinge to a moderately inclined, braced torso rather than a near-horizontal position. Pull the bar toward your lower abdomen w… - [Zottman Curl](https://liftag.fit/exercises/zottman-curl) — Biceps. Stand or sit with dumbbells at your sides, then curl them upward while turning the palms to face you. At the top, rotate the forearms so the palms face down and lower the weights… - [Archer Pull-Up](https://liftag.fit/exercises/archer-pull-up) — Back. Take a wide overhand grip and begin from an active hang. Pull the chest toward one hand while bending that elbow and allowing the opposite arm to straighten along the bar. Keep bo… - [Archer Push-Up](https://liftag.fit/exercises/archer-push-up) — Chest. Begin in a wide high plank. Shift the chest toward one hand as you bend that elbow, allowing the opposite arm to remain nearly straight and the body to travel diagonally toward th… - [Front Lever Hold](https://liftag.fit/exercises/front-lever-hold) — Back. Hang from a secure bar with an overhand grip and straight elbows. Depress the shoulders, tilt the pelvis posteriorly, and raise the body until the chest, hips, and legs form a rig… - [Front Lever Raise](https://liftag.fit/exercises/front-lever-raise) — Back. Hang from a secure bar with straight arms and a firm overhand grip. Set the shoulders, brace into a hollow body, and pull the bar toward the hips as you raise the torso and legs t… - [Back Lever Hold](https://liftag.fit/exercises/back-lever-hold) — Shoulders. From an inverted hang on secure rings or a bar, lower the straight body toward horizontal with the chest facing the floor. Keep the elbows locked, shoulders active in extension, p… - [Crow Pose](https://liftag.fit/exercises/crow-pose) — Shoulders. Squat and place the palms on the floor about shoulder-width apart with fingers spread. Bend the elbows slightly, set the knees high on the upper arms, and lean the chest forward u… - [Dragon Flag](https://liftag.fit/exercises/dragon-flag) — Abs. Lie on a sturdy bench and grip its sides behind your head. Draw the knees toward the chest, roll the pelvis up, and extend the hips and legs until the body forms a long line suppo… - [Elbow Lever](https://liftag.fit/exercises/elbow-lever) — Abs. Squat down, place the hands on the floor with fingers pointing sideways or backward as comfort allows, and press the elbows firmly into the abdomen near the hips. Lean the chest f… - [Front Lever Pull-Up](https://liftag.fit/exercises/front-lever-pull-up) — Back. Establish a front lever beneath a secure bar with straight body alignment and shoulders active. Keeping the hips level, bend the elbows and pull the torso toward the bar while the… - [Handstand Hold](https://liftag.fit/exercises/handstand-hold) — Shoulders. Place the hands shoulder-width apart, spread the fingers, and enter a wall-supported or freestanding handstand using a controlled kick-up or wall walk. Press the floor away throug… - [Handstand Kick-Up](https://liftag.fit/exercises/handstand-kick-up) — Shoulders. Begin in a forward lunge with arms overhead. Reach the hands to the floor shoulder-width apart, lock the elbows, and drive the rear leg upward while the front leg follows with onl… - [Handstand Shoulder Tap](https://liftag.fit/exercises/handstand-shoulder-tap) — Shoulders. Take a wall-facing handstand with hands shoulder-width apart and feet lightly touching the wall. Press tall, brace the trunk and glutes, then shift the shoulders and pelvis over o… - [Handstand Walk](https://liftag.fit/exercises/handstand-walk) — Shoulders. Enter a balanced freestanding handstand in a clear area with straight elbows and active, tall shoulders. Make small weight shifts from one hand to the other as each hand takes a s… - [Headstand Hold](https://liftag.fit/exercises/headstand-hold) — Shoulders. Set up on a padded surface near a wall with the crown of the head and hands forming a stable tripod, or use a properly taught forearm variation. Load the hands and shoulders activ… - [Human Flag Hold](https://liftag.fit/exercises/human-flag-hold) — Abs. Grip a load-rated vertical pole or stall bars with one hand above the other. The upper arm pulls while the lower arm presses, creating opposing forces as you lift the feet and ext… - [Human Flag Raise](https://liftag.fit/exercises/human-flag-raise) — Abs. Grip a secure vertical pole or stall bars with one hand above the other, upper arm pulling and lower arm pressing. From a controlled side-support position, brace the trunk and rai… - [Korean Dip](https://liftag.fit/exercises/korean-dip) — Triceps. Begin in straight-arm support on a secure bar positioned behind the hips, with a grip that lets the wrists remain controlled, and lean slightly back. Bend the elbows and lower onl… - [Long-Lever Plank](https://liftag.fit/exercises/long-lever-plank) — Abs. Set up in a forearm plank, then move the elbows several centimetres forward of the shoulders to lengthen the lever. Tuck the pelvis slightly, draw the ribs down, squeeze the glute… - [One Arm Handstand Hold](https://liftag.fit/exercises/one-arm-handstand-hold) — Shoulders. Balance upside down on one hand with the elbow locked, shoulder elevated, and fingers actively controlling pressure against the floor. Stack the supporting wrist and shoulder bene… - [One-Arm Pull-Up](https://liftag.fit/exercises/one-arm-pull-up) — Back. Hang from a secure bar with one hand and begin from a controlled shoulder position. Brace the trunk, pull the shoulder down, and drive the elbow toward the ribs as the body rises… - [One-Arm Push-Up](https://liftag.fit/exercises/one-arm-push-up) — Chest. Take a wide stance and place one hand on the floor near the centreline below the shoulder; hold the free arm behind the back or out for balance. Brace hard, keep the hips and shou… - [Planche Hold](https://liftag.fit/exercises/planche-hold) — Shoulders. Balance on the hands with elbows locked, shoulders leaned far beyond the wrists, scapulae strongly protracted, and both feet off the floor. Hold the head, trunk, hips, and straigh… - [Planche Lean](https://liftag.fit/exercises/planche-lean) — Shoulders. Start in a high plank or on stable parallettes with elbows locked and shoulder blades protracted. Brace the trunk and glutes, point or shift onto the toes, and move the shoulders… - [Planche Push-Up](https://liftag.fit/exercises/planche-push-up) — Shoulders. Support the body on the hands with the feet completely off the floor, shoulders leaned well beyond the wrists, scapulae protracted, and the trunk and legs held as one horizontal u… - [Pseudo Planche Push-Up](https://liftag.fit/exercises/pseudo-planche-push-up) — Shoulders. Start in a high plank with hands near the hips or fingers turned slightly outward if comfortable. Protract the shoulder blades, brace the trunk and glutes, and lean the shoulders… - [Shrimp Squat](https://liftag.fit/exercises/shrimp-squat) — Quadriceps. Stand on one leg and bend the other knee so the foot stays behind you; hold that foot with the same-side hand in the common assisted version. Brace, reach the free arm forward, an… - [Skater Squat](https://liftag.fit/exercises/skater-squat) — Quadriceps. Stand on one leg with the other leg reaching behind. Sit the hips back and bend the stance knee while the rear knee moves toward a pad or target, keeping the rear foot off the flo… - [Skin the Cat](https://liftag.fit/exercises/skin-the-cat) — Shoulders. Hang from low, secure rings or a bar with enough clearance and a mat below. Tuck the knees, raise the hips, and pass the legs between the arms into an inverted hang. Continue back… - [Tuck Planche Hold](https://liftag.fit/exercises/tuck-planche-hold) — Shoulders. Place the hands on the floor or stable parallettes, lock the elbows, and protract the shoulder blades. Lean forward, draw the knees tightly toward the chest, and lift both feet so… - [Typewriter Pull-Up](https://liftag.fit/exercises/typewriter-pull-up) — Back. Use a wide overhand grip and pull the upper chest toward one hand. Remain near the top as you glide horizontally toward the other hand, gradually straightening the first arm and b… - [Typewriter Push-Up](https://liftag.fit/exercises/typewriter-push-up) — Chest. Set up with the hands wide and lower the chest toward one hand as in an archer push-up. Stay low, glide the chest horizontally toward the other hand while gradually straightening… - [Wall Handstand Shoulder Shrug](https://liftag.fit/exercises/wall-handstand-shoulder-shrug) — Shoulders. Enter a wall-facing handstand with hands shoulder-width apart, elbows locked, and feet lightly supported. Without bending the arms, let the shoulders lower a small controlled amou… - [EZ-Bar Preacher Curl](https://liftag.fit/exercises/ez-bar-preacher-curl) — Biceps. Set the preacher seat so your armpits rest near the top of the pad while your upper arms stay fully supported. Take an underhand grip on the comfortable bends of the EZ bar and be… - [Single Arm Dumbbell Preacher Curl](https://liftag.fit/exercises/single-arm-dumbbell-preacher-curl) — Biceps. Set the preacher bench so your armpit rests near the top edge and your working upper arm is fully supported. Hold one dumbbell with an underhand grip and begin with the elbow almo… ## Machines - [Air Bike (Assault Bike)](https://liftag.fit/machines/air-bike-assault-bike) — A stationary bike with fan-driven resistance and moving handles that engages both upper and lower body simultaneously. Notorious for its brutal conditioning capacity. - [Assisted Pull-Up / Dip Machine](https://liftag.fit/machines/assisted-pull-up-dip-machine) — A counterbalanced machine with a kneeling platform that offsets a portion of your body weight, making pull-ups and dips accessible at any strength level. - [Back Extension Station (Roman Chair)](https://liftag.fit/machines/back-extension-station-roman-chair) — An angled bench that locks your legs in place, allowing you to hinge at the waist to strengthen the entire posterior chain. - [Barbell Station](https://liftag.fit/machines/barbell-station) — The core of heavy strength training. Olympic barbells allow you to load more weight to build massive full-body power and density. - [Battle Ropes Station](https://liftag.fit/machines/battle-ropes-station) — Heavy, thick ropes anchored to a wall or post used for explosive, high-intensity conditioning drills. - [Belt Squat Machine](https://liftag.fit/machines/belt-squat-machine) — A squat machine that loads weight via a belt around your hips, completely removing load from the spine while still training the legs under heavy loads. - [Bench Press Station](https://liftag.fit/machines/bench-press-station) — The centerpiece of the weight room. Features a heavy-duty flat bench under sturdy uprights for a standard Olympic barbell. - [Captain's Chair (Leg Raise Station)](https://liftag.fit/machines/captains-chair-leg-raise-station) — A vertical frame with padded armrests and a backrest that lets you hang freely from the waist down, ideal for heavy core work. - [Chest Press Machine](https://liftag.fit/machines/chest-press-machine) — A guided pressing machine with a padded seat and chest-height handles, perfect for safely building chest strength without needing a spotter. - [Chest-Supported T-Bar Row Machine](https://liftag.fit/machines/chest-supported-t-bar-row-machine) — A plate-loaded row machine with an angled chest pad that braces your torso. By removing momentum and lower-back strain, it lets you focus purely on contracting the mid-back throug… - [Decline Bench Press Station](https://liftag.fit/machines/decline-bench-press-station) — A bench set at a downward angle with leg anchors, designed to target the lower chest under heavy barbell or dumbbell loads. - [Decline Chest Press Machine](https://liftag.fit/machines/decline-chest-press-machine) — A chest press machine with a decline seat angle. The downward pressing path concentrates work in the lower chest while reducing front-delt involvement compared to flat or incline… - [Dip Machine](https://liftag.fit/machines/dip-machine) — A seated machine that replicates the dip movement with adjustable weight, making it accessible for all strength levels. - [Dumbbell Rack (Free Weights)](https://liftag.fit/machines/dumbbell-rack-free-weights) — The cornerstone of any gym. Dumbbells offer unparalleled freedom of movement, allowing you to train unilaterally to fix muscle imbalances. - [Elliptical Machine](https://liftag.fit/machines/elliptical-machine) — Provides a smooth, gliding cardio motion that mimics running without the impact, with handles that engage the upper body simultaneously. - [EZ-Curl Bar Station](https://liftag.fit/machines/ez-curl-bar-station) — A station with angled-grip cambered bars that reduce wrist and elbow strain during curling and pressing movements. - [Functional Trainer (Cable Station)](https://liftag.fit/machines/functional-trainer-cable-station) — The ultimate versatile gym machine. Featuring adjustable pulleys and a constant-tension weight stack, allowing you to perform hundreds of exercises from virtually any angle. - [Functional Zone (Bodyweight & Core)](https://liftag.fit/machines/functional-zone-bodyweight-core) — An open training area with pull-up bars, dip stations, floor mats, and loose equipment like kettlebells. Used for bodyweight mastery, core stability, and full-body functional stre… - [Glute Ham Developer (GHD)](https://liftag.fit/machines/glute-ham-developer-ghd) — A specialised bench that anchors the feet and allows the body to pivot at the knees, isolating the glutes and hamstrings through a full range. - [Hack Squat Machine](https://liftag.fit/machines/hack-squat-machine) — Heavy-duty machine allowing deep squats with full back support against a sliding angled sled. - [Heavy Bag Station](https://liftag.fit/machines/heavy-bag-station) — A free-hanging punching bag for striking practice and conditioning. Develops power, coordination, and cardiovascular endurance. - [High Row Machine](https://liftag.fit/machines/high-row-machine) — The high row machine is a strength training station designed to target the upper back, specifically the latissimus dorsi, rhomboids, and lower trapezius. It utilizes a downward pu… - [Hip Abductor Machine](https://liftag.fit/machines/hip-abductor-machine) — A seated machine designed to target the sides of hips and glutes by pushing your legs outward against resistance. - [Hip Adductor Machine](https://liftag.fit/machines/hip-adductor-machine) — A seated station where you squeeze your legs inward against resistance to strengthen the groin and inner thighs. - [Hip Thrust Machine](https://liftag.fit/machines/hip-thrust-machine) — A dedicated machine that guides the hip thrust movement. A padded lap bar and back support let you overload the glutes safely and comfortably, without the hassle of setting up a b… - [Incline Bench Press Station](https://liftag.fit/machines/incline-bench-press-station) — Features a bench set at an upward angle to specifically shift resistance to the upper chest and front shoulders. - [Incline Chest Press Machine](https://liftag.fit/machines/incline-chest-press-machine) — A dedicated plate-loaded or selectorized chest press with a seat angled upward. The fixed pressing path and incline angle specifically bias the load toward the upper chest and fro… - [Landmine Station](https://liftag.fit/machines/landmine-station) — A pivoting barbell sleeve anchored to the floor, allowing arc-based pressing, rowing, and squatting movements from unique angles. - [Lateral Raise Machine](https://liftag.fit/machines/lateral-raise-machine) — A dedicated machine with pads for the upper arms and a guided arc of motion designed to isolate the lateral deltoid with zero momentum. - [Lat Pulldown Machine](https://liftag.fit/machines/lat-pulldown-machine) — A dedicated pulldown station with a thigh pad to keep you anchored while pulling a wide bar or various handles from overhead. - [Leg Extension Machine](https://liftag.fit/machines/leg-extension-machine) — Seated machine designed to purely isolate the front of the thighs, completely removing glutes and hamstrings from the movement. - [Leg Press Machine](https://liftag.fit/machines/leg-press-machine) — This powerhouse machine is essential for building lower body strength and size safely. It features a large footplate and comfortable backrest to support your spine while moving he… - [Lying Leg Curl Machine](https://liftag.fit/machines/lying-leg-curl-machine) — Bench-style machine for pure hamstring isolation, removing glutes and lower back by having the user lie face down. - [Medicine Ball Station](https://liftag.fit/machines/medicine-ball-station) — An area equipped with weighted balls of various sizes for explosive throwing, slamming, and rotational exercises. - [Pec Deck / Rear Delt Fly Machine](https://liftag.fit/machines/pec-deck-rear-delt-fly-machine) — This versatile 2-in-1 machine is perfect for isolating both your chest and your shoulders. Facing forward isolates the chest, and adjusting the handles to face the pad targets the… - [Pendulum Squat Machine](https://liftag.fit/machines/pendulum-squat-machine) — A plate-loaded machine that pivots on an arc rather than a straight track, providing a deep stretch at the bottom for incredible quad development. - [Plyo Box Station](https://liftag.fit/machines/plyo-box-station) — Sturdy platforms of varying heights used for explosive jump training, step-ups, and elevated movements. Essential for developing athletic power. - [Preacher Curl Machine](https://liftag.fit/machines/preacher-curl-machine) — A specialized machine with an angled arm pad that eliminates momentum, forcing the biceps to do 100% of the lifting. - [Pullover Machine](https://liftag.fit/machines/pullover-machine) — The pullover machine is a strength training station designed to isolate the latissimus dorsi and pectoralis major muscles through a guided, arc-like range of motion. It allows for… - [Resistance Band Station](https://liftag.fit/machines/resistance-band-station) — Elastic bands of various tensions and lengths used for warm-ups, activation, prehab, and adding variable resistance to compound lifts. - [Reverse Hyper Machine](https://liftag.fit/machines/reverse-hyper-machine) — A specialized machine developed for lower-back rehab and posterior-chain development. Lie face-down and swing weighted pendulums with your legs. - [Rowing Machine (Ergometer)](https://liftag.fit/machines/rowing-machine-ergometer) — A full-body cardio machine that simulates the rowing stroke, combining leg drive, core bracing, and upper-body pulling into one fluid movement. - [Scott Bench](https://liftag.fit/machines/scott-bench) — A specialized training bench featuring an angled pad designed to isolate the biceps by stabilizing the upper arms. It prevents momentum and shoulder involvement during curls, ensu… - [Seated Ab Crunch Machine](https://liftag.fit/machines/seated-ab-crunch-machine) — Designed to add progressive weight to core training by locking lower body in place and providing padded resistance. - [Seated Calf Machine](https://liftag.fit/machines/seated-calf-machine) — Targets the deeper soleus calf muscle by keeping knees bent at a 90-degree angle. - [Seated Leg Curl Machine](https://liftag.fit/machines/seated-leg-curl-machine) — An upright hamstring machine that curls weight by pulling heels underneath the seat, providing a different stimulus than the lying version. - [Seated Row Machine](https://liftag.fit/machines/seated-row-machine) — Built to add rugged thickness to the back with a padded chest rest that prevents swinging. - [Shoulder Press Machine](https://liftag.fit/machines/shoulder-press-machine) — Guided machine for building shoulder strength safely without the need to balance the load. - [SkiErg Machine](https://liftag.fit/machines/skierg-machine) — A cardio machine that simulates double-pole cross-country skiing, using vertical handles for powerful upper-body pulling while bracing the core and legs. - [Sled / Prowler Station](https://liftag.fit/machines/sled-prowler-station) — A weighted sled pushed, pulled, or dragged along the floor. Delivers brutal leg and conditioning work with zero eccentric component, minimizing soreness. - [Smith Machine (Multi-Press)](https://liftag.fit/machines/smith-machine-multi-press) — A versatile machine with a barbell fixed to vertical rails, providing built-in stability and safety catches. - [Squat Rack (Power Rack)](https://liftag.fit/machines/squat-rack-power-rack) — The undisputed king of the weight room. Provides a stable, adjustable station for heavy barbell lifting with safety catch arms. - [Stairmaster (Stair Climber)](https://liftag.fit/machines/stairmaster-stair-climber) — A revolving-staircase cardio machine that simulates climbing stairs, delivering an intense lower-body and cardiovascular workout. - [Standing Bench Press Machine](https://liftag.fit/machines/standing-bench-press-machine) — A plate-loaded or selectorized chest press station performed from an upright standing position. It trains the bench-press pattern with fixed handles, full-body bracing, and a stab… - [Standing Calf Machine](https://liftag.fit/machines/standing-calf-machine) — Gold standard for upper calf size. Features padded shoulder blocks and elevated foot block with legs kept straight. - [Stationary Bike](https://liftag.fit/machines/stationary-bike) — A low-impact cardio machine that lets you cycle at various resistances and speeds, easy on the joints while delivering a great cardiovascular workout. - [Trap Bar (Hex Bar) Station](https://liftag.fit/machines/trap-bar-hex-bar-station) — A hexagonal barbell that surrounds the lifter, allowing you to stand inside the weight. This positioning is more forgiving on the lower back while still delivering heavy posterior… - [Treadmill](https://liftag.fit/machines/treadmill) — The ultimate indoor cardio staple for building endurance and burning calories with adjustable speed and incline. - [Triceps Extension Machine](https://liftag.fit/machines/triceps-extension-machine) — A seated machine with an overhead pad and elbow rest designed to isolate the triceps through a guided range of motion. - [TRX / Suspension Trainer](https://liftag.fit/machines/trx-suspension-trainer) — Adjustable straps anchored overhead that use bodyweight and gravity as resistance. Difficulty scales instantly by changing the angle of your body, making it accessible for any lev…