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Exercise library

See the movement. See the muscle.

Every key lift in your plan comes with a motion demo, the working muscles highlighted, and three cues you can read between sets. The same demos appear inside your session.

Squat

QuadricepsGlutesAdductors

Coaching cues

  1. 1Brace before you descend
  2. 2Knees track over toes
  3. 3Drive the floor away — hips and chest rise together

Bench press

ChestFront shouldersTriceps

Coaching cues

  1. 1Shoulder blades pinned back
  2. 2Bar to lower chest, forearms vertical
  3. 3Press up and slightly back

Romanian deadlift

HamstringsGlutesLower back

Coaching cues

  1. 1Soft knees, push hips back
  2. 2Bar stays close to the legs
  3. 3Stand tall by squeezing the glutes

Row

LatsMid-backRear shouldersBiceps

Coaching cues

  1. 1Flat back, braced on the bench
  2. 2Pull elbow to hip, not to ear
  3. 3Lower slowly to a full stretch

Overhead press

ShouldersTricepsUpper chest

Coaching cues

  1. 1Squeeze glutes, ribs down
  2. 2Press straight up, head through at the top
  3. 3Lower under control to the collarbones

Demos are AI-generated illustrations for guidance only. If a movement hurts, stop and speak to a qualified professional.

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