Exercise Library
86 movement demonstrations with equipment details and coaching cues.
Filters help you browse; they do not establish which exercises are appropriate for you. Review movement precautions and your clinician’s guidance. About the evidence and qualified support
86 of 86 exercises shown
Matching exercises
BoneFit Arm Press
beginner · scapular stabilizers, thoracic extensors
Equipment: none
BoneFit Arm Lengthener
beginner · lats, thoracic mobility
Equipment: none
BoneFit Leg Press
beginner · glutes, hamstrings
Equipment: none
BoneFit Leg Lengthener
beginner · hip mobility, core
Equipment: none
BoneFit Bridge
beginner · glutes, spinal extensors
Equipment: none
Double-Leg Bridge
beginner · glutes, hamstrings
Equipment: none
BoneFit Bridge — Arms Overhead
intermediate · glutes, spinal extensors
Equipment: none
BoneFit Bridge — Foam Roller
advanced · glutes, hamstrings
Equipment: foam roller
I-Y-T on the Floor
beginner · lower & mid trapezius, thoracic extensors
Equipment: none
I-Y-T on Incline Bench
intermediate · lower trapezius, posterior deltoid
Equipment: bench, dumbbell
Sustained Lumbar Extension
intermediate · lumbar extensors, erector spinae
Equipment: none
Chin Tuck
beginner · deep neck flexors, cervical posture
Equipment: none
Cat–Cow (Modified)
beginner · spinal mobility, thoracic extension
Equipment: none
Bird Dog
beginner · multifidus, glutes
Equipment: none
Barbell Deadlift
advanced · glutes, hamstrings
Equipment: barbell
Barbell Deadlift — Working Set
advanced · glutes, hamstrings
Equipment: barbell
Deadlift — Elevated / Modified
intermediate · glutes, hamstrings
Equipment: barbell, box
Trap-Bar Deadlift
intermediate · glutes, quads
Equipment: trap bar
Barbell Back Squat
advanced · quads, glutes
Equipment: barbell
Barbell Back Squat — Working Set
advanced · quads, glutes
Equipment: barbell
Standing Overhead Press
advanced · deltoids, triceps
Equipment: barbell
Seated Overhead Press
intermediate · deltoids, triceps
Equipment: dumbbell, bench
Incline Bench Press
intermediate · upper chest, deltoids
Equipment: dumbbell, bench
Jumping Chin-Up with Drop Landing
advanced · whole-body impact, hip
Equipment: pullup bar
Dumbbell Chest Press
intermediate · chest, triceps
Equipment: dumbbell, bench
Incline Dumbbell Chest Press
intermediate · upper chest, deltoids
Equipment: dumbbell, bench
Incline Chest Press — Variation
intermediate · upper chest, triceps
Equipment: dumbbell, bench
Arnold Press (Double Arm)
intermediate · deltoids, triceps
Equipment: dumbbell
Arnold Press (Single Arm)
intermediate · deltoids, triceps
Equipment: dumbbell
Floor Push-Up
intermediate · chest, triceps
Equipment: none
Push-Up from Knees
beginner · chest, triceps
Equipment: none
Wall Push-Up
beginner · chest, triceps
Equipment: wall
Bent-Over Row
advanced · lats, rhomboids
Equipment: barbell, dumbbell
Single-Arm Bent-Over Row
intermediate · lats, rhomboids
Equipment: dumbbell, bench
Chest-Supported Row
beginner · mid-back, rhomboids
Equipment: dumbbell, bench
Banded Row
beginner · mid-back, rhomboids
Equipment: bands
Banded Row — Variation
beginner · mid-back, lats
Equipment: bands
Band Pull-Apart
beginner · rear deltoids, mid-traps
Equipment: bands
Reverse Fly
beginner · rear deltoids, mid-traps
Equipment: dumbbell, bench
Bird Dog Row
intermediate · lats, multifidus
Equipment: dumbbell, bench
Bird Dog Row with Balance Drop
advanced · lats, spinal stabilizers
Equipment: dumbbell, bench
Hip Hinge Practice
beginner · hip hinge pattern, glutes
Equipment: none
Hip Hinge with Foam Roller
beginner · hip hinge pattern, spinal awareness
Equipment: foam roller
Hip Hinge with Bar
intermediate · hip hinge, glutes
Equipment: barbell
Romanian Deadlift
advanced · hamstrings, glutes
Equipment: barbell
Dumbbell RDL
intermediate · hamstrings, glutes
Equipment: dumbbell
Dumbbell RDL — Heavier
intermediate · hamstrings, glutes
Equipment: dumbbell
Single-Leg RDL (Barbell)
advanced · hamstrings, glutes
Equipment: barbell
Single-Leg RDL (Dumbbell)
intermediate · hamstrings, glutes
Equipment: dumbbell
Kickstand Hinge
beginner · hamstrings, glutes
Equipment: dumbbell
Chair Squat
beginner · quads, glutes
Equipment: chair
Bodyweight Squat
beginner · quads, glutes
Equipment: none
Heels-Elevated Squat
intermediate · quads, glutes
Equipment: none
Barbell Box Squat
intermediate · quads, glutes
Equipment: barbell, box
Barbell Box Squat — Variation
intermediate · quads, glutes
Equipment: barbell, box
Sumo Squat (Bodyweight)
beginner · inner thighs, glutes
Equipment: none
Goblet Sumo Squat
intermediate · glutes, quads
Equipment: dumbbell
Decline Goblet Sumo Squat
advanced · glutes, quads
Equipment: dumbbell
Suitcase Squat
intermediate · quads, glutes
Equipment: dumbbell
Suitcase Squat — Heels Elevated
intermediate · quads, glutes
Equipment: dumbbell
Step-Up
beginner · quads, glutes
Equipment: box
Weighted Step-Up
intermediate · quads, glutes
Equipment: dumbbell, box
Barbell Reverse Lunge
advanced · quads, glutes
Equipment: barbell
Dumbbell Reverse Lunge
intermediate · quads, glutes
Equipment: dumbbell
Bulgarian Split Squat
intermediate · quads, glutes
Equipment: bench
Weighted Bulgarian Split Squat
advanced · quads, glutes
Equipment: dumbbell, bench
Lateral Step-Down
intermediate · quads, glute medius
Equipment: box
Heel Drops
beginner · hip, spine
Equipment: none
Marching with Stomp
beginner · hip, bone loading
Equipment: none
Small Hops
intermediate · hip, spine
Equipment: none
Fast Feet
intermediate · hip, agility
Equipment: none
Lateral Skaters
advanced · glute medius, hip
Equipment: none
Box Jump
advanced · hip, power
Equipment: box
Drop Landing
advanced · hip, spine
Equipment: box
Single-Leg Stand (Supported)
beginner · static balance, hip stabilizers
Equipment: chair
Single-Leg Stand
intermediate · static balance, hip stabilizers
Equipment: none
Foam Pad Balance (Two Legs)
intermediate · dynamic balance, ankle strategy
Equipment: foam roller
Foam Pad Balance (One Leg)
advanced · dynamic balance, hip & ankle control
Equipment: foam roller
Tandem Walking
beginner · dynamic balance, gait stability
Equipment: none
Lateral Walking
beginner · glute medius, lateral stability
Equipment: bands
Ankle Crossovers (Grapevine)
intermediate · dynamic balance, coordination
Equipment: none
3-Way Steps
intermediate · multi-directional balance, hip strength
Equipment: none
Single-Leg Reaches
advanced · dynamic single-leg balance, hip control
Equipment: none
Dynamic Weight Shift
beginner · weight transfer, balance confidence
Equipment: none
Weighted Shifts with Reach
intermediate · dynamic balance, hip strength
Equipment: dumbbell
Dynamic Balance Circuit
advanced · dynamic balance, big movement
Equipment: none
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Explore a Foundation or Build starting point with the free assessment. Peak requires individual clinical assessment and direct supervision.
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