Exercise library
Exercises
109 exercises with simple form cues, the muscles they work and alternatives: strength moves for the gym and for home, yoga poses, pilates and stretches. The same library every BindTrue plan is built from.
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Goblet SquatQuads, glutes · Dumbbells
Barbell Back SquatQuads, glutes · Gym
Leg PressQuads, glutes · Gym- Bulgarian Split SquatGlutes, quads · No equipment
Reverse LungeGlutes, quads · No equipment
Romanian DeadliftHamstrings, glutes · Gym
Dumbbell RDLHamstrings, glutes · Dumbbells
Dumbbell Sumo SquatUpper glutes, inner thighs, quads · Dumbbells- Barbell Hip ThrustGlutes, hamstrings · Gym
- Single-Leg Glute BridgeGlutes, hamstrings · No equipment
- 45° Back Extension (glutes)Glutes, hamstrings · Gym
- Cable Glute KickbackGlutes · Gym
- Hip Abduction MachineUpper glutes · Gym
- Standing Cable Hip AbductionUpper glutes · Gym
Lying Leg CurlHamstrings · Gym- Leg ExtensionQuads · Gym
Dumbbell Bench PressChest, triceps, shoulders · Dumbbells
Incline Dumbbell PressChest, shoulders, triceps · Dumbbells
Push-UpChest, triceps · No equipment
Seated Dumbbell Shoulder PressShoulders, triceps · Dumbbells
Lateral RaiseShoulders · Dumbbells
Lat PulldownLats, biceps · Gym- Assisted Pull-UpLats, biceps · Gym
- Seated Cable RowBack, biceps, rear delts · Gym
One-Arm Dumbbell RowBack, biceps, rear delts · Dumbbells- Inverted Row (under a sturdy table)Back, biceps, rear delts · No equipment
Face PullRear delts, back · Gym- Rope Triceps PushdownTriceps · Gym
Dumbbell Biceps CurlBiceps · Dumbbells
Hammer CurlBiceps, grip · Dumbbells- Forearm PlankAbs · No equipment
Side PlankObliques · No equipment- Dead BugAbs · No equipment
- Cable CrunchAbs · Gym
Farmer's WalkAbs, traps, grip · Dumbbells
Barbell Bench PressChest, triceps, shoulders · Gym- Machine Chest PressChest, triceps, shoulders · Gym
Cable Chest FlyChest, shoulders · Gym
Dip (assisted if needed)Chest, triceps, shoulders · Gym- Overhead Cable Triceps ExtensionTriceps · Gym
- Cable Biceps CurlBiceps, grip · Gym
Walking LungeGlutes, quads, hamstrings · Dumbbells
Dumbbell Step-UpGlutes, quads · Dumbbells- Standing Calf RaiseCalves · Dumbbells
- Captain's Chair Knee RaiseAbs · Gym
- Cable Pull-ThroughGlutes, hamstrings · Gym
Reverse Dumbbell FlyRear delts, back · Dumbbells
Glute BridgeGlutes, hamstrings · No equipment
Bodyweight SquatQuads, glutes · No equipment
Incline Treadmill WalkGlutes, calves · Gym
Stationary BikeQuads, glutes · Gym
StairMasterGlutes, quads · Gym- Sun Salutation AHamstrings, shoulders, abs · No equipment
- Downward-Facing DogHamstrings, calves, shoulders · No equipment
- Warrior IQuads, glutes · No equipment
- Warrior IIQuads, inner thighs, glutes · No equipment
- Triangle PoseHamstrings, obliques, inner thighs · No equipment
- Chair PoseQuads, glutes · No equipment
- Tree PoseGlutes, calves, abs · No equipment
- Low LungeQuads, glutes · No equipment
- Pigeon PoseGlutes · No equipment
- Bridge PoseGlutes, hamstrings · No equipment
- Cobra PoseBack, glutes · No equipment
Child's PoseBack · No equipment- Seated Forward FoldHamstrings, back · No equipment
- Boat PoseAbs · No equipment
- Plank to Downward DogAbs, shoulders, hamstrings · No equipment
- Supine TwistObliques, back · No equipment
- Warrior IIIGlutes, hamstrings, abs · No equipment
- Garland Pose (Yogi Squat)Inner thighs, glutes · No equipment
- Happy BabyInner thighs, glutes · No equipment
- Legs Up the WallHamstrings · No equipment
- The HundredAbs · No equipment
- Roll-UpAbs · No equipment
- Single-Leg StretchAbs · No equipment
- Double-Leg StretchAbs · No equipment
- Criss-CrossObliques, abs · No equipment
- Single-Leg CirclesAbs, quads · No equipment
- SwimmingBack, glutes · No equipment
- Side-Lying Leg LiftsUpper glutes, glutes · No equipment
- TeaserAbs · No equipment
- Spine Stretch ForwardBack, hamstrings · No equipment
- The SawObliques, hamstrings · No equipment
- Shoulder Bridge with Leg LiftGlutes, hamstrings · No equipment
- Plank Leg LiftAbs, glutes · No equipment
- ClamshellUpper glutes · No equipment
- Toe TapsAbs · No equipment
- Wall Roll-DownBack, abs · No equipment
- Wall SitQuads, glutes · No equipment
- Wall BridgeGlutes, hamstrings · No equipment
- Wall Push-UpChest, triceps · No equipment
- Wall AngelsBack, shoulders · No equipment
- Standing Wall KickbackGlutes · No equipment
- Wall-Press Dead BugAbs · No equipment
Lying Hamstring StretchHamstrings · No equipment
Kneeling Hip Flexor StretchQuads · No equipment- Figure-4 StretchGlutes · No equipment
- Standing Quad StretchQuads · No equipment
- Wall Calf StretchCalves · No equipment
- Doorway Chest StretchChest, shoulders · No equipment
- Open Book (Upper-Back Rotation)Back, chest · No equipment
- Neck Side StretchTraps · No equipment
- Cross-Body Shoulder StretchRear delts, shoulders · No equipment
- Butterfly StretchInner thighs · No equipment
- 90/90 Hip StretchGlutes, inner thighs · No equipment
Cat-CowBack, abs · No equipment
World's Greatest StretchGlutes, quads, back · No equipment- Standing Side BendObliques, lats · No equipment
- Knees-to-ChestBack, glutes · No equipment