Mobility
90/90 hip switch
No equipment
TRAINAI · 334
Exercise library
Explore 334 exercise demonstrations for home and gym workouts, warm-ups, mobility and stretching. See the equipment and clear steps for each movement.
334 / 334
Workout
Air-bike ergometer
air bike
Workout
Alternate heel touch
No equipment
Warm-up
Ankle circles
No equipment
Warm-up
Arm circles
No equipment
Workout
Assisted chin-up
assisted pull up machine
Workout
Assisted pull-up
assisted pull up machine
Workout
Back extension
back extension bench
Workout
Band biceps curl
band
Workout
Band external rotation
band
Workout
Band face pull
band · rated anchor
Workout
Band lat pulldown
band · rated high anchor
Workout
Band lateral raise
band
Workout
Band Pallof press
band · rated anchor
Workout
Band pull-apart
band
Workout
Band Romanian deadlift
band
Workout
Band shoulder press
band
Workout
Band straight-arm pulldown
band · rated high anchor
Workout
Band triceps pressdown
band · rated high anchor
Workout
Banded clamshell
mini band
Workout
Banded glute bridge
mini band
Workout
Barbell back squat
barbell · plates · rack · safeties
Workout
Barbell bench press
barbell · plates · bench · rack · safeties
Workout
Barbell bent-over row
barbell · plates
Workout
Barbell box squat
barbell · plates · rack · safeties · rated squat box
Workout
Barbell curl
barbell · plates
Workout
Barbell deadlift
barbell · plates
Workout
Barbell front squat
barbell · plates · rack · safeties
Workout
Barbell hip thrust
barbell · plates · bench · pad
Workout
Barbell incline bench press
barbell · plates · adjustable bench · rack · safeties
Workout
Barbell overhead press
barbell · plates · rack
Workout
Barbell Romanian deadlift
barbell · plates
Workout
Barbell sumo deadlift
barbell · plates
Workout
Bear crawl
No equipment
Workout
Bear plank
No equipment
Workout
Bench-supported one-arm dumbbell row
dumbbell · bench
Stretch
Bent-knee wall calf stretch
wall
Workout
Bicycle crunch
No equipment
Workout
Bird dog
No equipment
Workout
Bird dog hold
No equipment
Workout
Bodyweight hip hinge
No equipment
Workout
Bodyweight squat
No equipment
Workout
Box jump
rated plyometric box
Workout
Brisk walking
walking space
Workout
Burpee
No equipment
Stretch
Butterfly stretch
No equipment
Workout
Cable biceps curl
cable machine · bar handle
Workout
Cable chest fly
cable machine · handles
Workout
Cable chest press
cable machine · handles
Workout
Cable face pull
cable machine · rope handle
Workout
Cable glute kickback
cable machine · ankle cuff
Workout
Cable hip adduction
cable machine · ankle cuff
Workout
Cable lateral raise
cable machine · handle
Workout
Cable overhead triceps extension
cable machine · rope handle
Workout
Cable Pallof press
cable machine · handle
Workout
Cable pull-through
cable machine · rope handle
Workout
Cable straight-arm pulldown
cable machine · bar handle
Workout
Cable triceps pressdown
cable machine · rope handle
Workout
Cable wood chop
cable machine · handle
Recovery
Calf foam roll
foam roller
Warm-up
Cat-cow
No equipment
Workout
Chair-assisted squat
stable chair
Workout
Chair-supported split squat
stable chair
Workout
Chest-supported dumbbell row
dumbbell · adjustable bench
Stretch
Child pose
No equipment
Workout
Chin-up
rated pull up bar
Workout
Clamshell
No equipment
Workout
Close-grip barbell bench press
barbell · plates · bench · rack · safeties
Workout
Close-grip push-up
No equipment
Workout
Controlled step-down
stable step
Warm-up
Controlled trunk rotation
No equipment
Stretch
Cross-body shoulder stretch
No equipment
Workout
Curl-up
No equipment
Workout
Dead bug
No equipment
Stretch
Doorway chest stretch
doorway
Mobility
Dowel shoulder flexion
dowel
Workout
Dumbbell bench press
dumbbell · bench
Workout
Dumbbell bent-over row
dumbbell
Workout
Dumbbell biceps curl
dumbbell
Workout
Dumbbell deadlift
dumbbell
Workout
Dumbbell floor press
dumbbell
Workout
Dumbbell front squat
dumbbell
Workout
Dumbbell hammer curl
dumbbell
Workout
Dumbbell incline bench press
dumbbell · adjustable bench
Workout
Dumbbell lateral lunge
dumbbell
Workout
Dumbbell lateral raise
dumbbell
Workout
Dumbbell overhead triceps extension
dumbbell
Workout
Dumbbell reverse fly
dumbbell
Workout
Dumbbell reverse lunge
dumbbell
Workout
Dumbbell Romanian deadlift
dumbbell
Workout
Dumbbell shrug
dumbbell
Workout
Dumbbell single-leg Romanian deadlift
dumbbell
Workout
Dumbbell split squat
dumbbell
Workout
Dumbbell triceps kickback
dumbbell
Workout
Elliptical trainer
elliptical
Workout
EZ-bar lying triceps extension
ez bar · plates · bench
Workout
Farmer carry
dumbbell · walking space
Workout
Forearm plank
No equipment
Workout
Forward lunge
No equipment
Workout
Frog pump
No equipment
Workout
Glute bridge
No equipment
Workout
Glute bridge march
No equipment
Recovery
Glute foam roll
foam roller
Workout
Goblet squat
dumbbell
Workout
Hack squat
hack squat machine
Stretch
Half-kneeling hip-flexor stretch
No equipment
Workout
Half-kneeling landmine press
landmine · barbell · plates
Workout
Heel slide
No equipment
Workout
High knees
No equipment
Workout
High plank
No equipment
Workout
Hollow-body hold
No equipment
Warm-up
Inchworm
No equipment
Workout
Incline dumbbell curl
dumbbell · adjustable bench
Workout
Incline push-up
stable elevated surface
Workout
Incline scapular push-up
stable elevated surface
Workout
Inverted row
rated low bar
Workout
Jump rope
jump rope · clearance
Workout
Jumping jack
No equipment
Workout
Kettlebell bent-over row
kettlebell
Workout
Kettlebell clean
kettlebell
Workout
Kettlebell deadlift
kettlebell
Workout
Kettlebell floor press
kettlebell
Workout
Kettlebell goblet squat
kettlebell
Workout
Kettlebell push press
kettlebell
Workout
Kettlebell rack carry
kettlebell · walking space
Workout
Kettlebell reverse lunge
kettlebell
Workout
Kettlebell Romanian deadlift
kettlebell
Workout
Kettlebell strict press
kettlebell
Workout
Kettlebell suitcase carry
kettlebell · walking space
Workout
Knee plank
No equipment
Workout
Knee push-up
No equipment
Workout
Knee side plank
No equipment
Mobility
Knee-to-wall ankle mobility
wall
Workout
Landmine row
landmine · barbell · plates · row handle
Workout
Lat pulldown
lat pulldown machine
Workout
Lateral band walk
mini band
Warm-up
Lateral leg swing
stable support
Workout
Lateral line hop
No equipment
Workout
Lateral lunge
No equipment
Workout
Lateral step-up
stable step
Workout
Leg extension
leg extension machine
Workout
Leg press
leg press machine
Warm-up
Leg swing forward and back
stable support
Workout
Low-impact skater step
No equipment
Workout
Low step-up
stable step
Workout
Lying leg curl
lying leg curl machine
Workout
Machine chest press
chest press machine
Workout
Machine chest-supported row
chest supported row machine
Workout
Machine hip abduction
hip abduction machine
Workout
Machine hip adduction
hip adduction machine
Workout
Machine hip thrust
hip thrust machine
Workout
Machine seated row
row machine
Workout
Machine shoulder press
shoulder press machine
Workout
Machine standing calf raise
standing calf machine
Workout
March in place
No equipment
Workout
Medicine-ball slam
medicine ball · impact safe floor
Workout
Monster walk
mini band
Workout
Mountain climber
No equipment
Workout
Neutral-grip lat pulldown
lat pulldown machine
Workout
One-arm band row
band · rated anchor
Stretch
Overhead triceps stretch
No equipment
Workout
Parallel-bar dip
parallel bars
Workout
Paused bodyweight squat
No equipment
Workout
Pec deck fly
pec deck machine
Workout
Pike push-up
No equipment
Workout
Plank shoulder tap
No equipment
Workout
Prone cobra hold
No equipment
Workout
Prone T raise
No equipment
Workout
Prone W raise
No equipment
Workout
Prone Y raise
No equipment
Workout
Pull-up
rated pull up bar
Workout
Push-up
No equipment
Recovery
Quadriceps foam roll
foam roller
Workout
Quadruped hip extension
No equipment
Warm-up
Quadruped rock-back
No equipment
Mobility
Quadruped wrist rock
No equipment
Workout
Reverse barbell curl
barbell · plates
Workout
Reverse crunch
No equipment
Workout
Reverse lunge
No equipment
Workout
Reverse pec deck
pec deck machine
Workout
Reverse snow angel
No equipment
Workout
Rowing ergometer
rowing machine
Workout
Run
running space
Mobility
Scapular circles
No equipment
Workout
Scapular pull-up
rated pull up bar
Workout
Scapular push-up
No equipment
Seated
Seated arm reach
stable chair
Workout
Seated band row
band · rated anchor
Workout
Seated cable row
cable machine · row handle
Workout
Seated calf raise
seated calf machine
Workout
Seated dumbbell shoulder press
dumbbell · bench
Stretch
Seated figure-four stretch
stable chair
Stretch
Seated hamstring stretch
No equipment
Seated
Seated heel raise
stable chair
Seated
Seated knee extension
stable chair
Workout
Seated knee tuck
No equipment
Workout
Seated leg curl
seated leg curl machine
Seated
Seated march
stable chair
Stretch
Seated neck side stretch
No equipment
Seated
Seated shoulder-blade squeeze
stable chair
Stretch
Seated supported side reach
stable chair
Mobility
Seated thoracic rotation
No equipment
Seated
Seated toe raise
stable chair
Workout
Shadow boxing
No equipment
Warm-up
Shoulder circles
No equipment
Workout
Side-lying hip abduction
No equipment
Workout
Side plank
No equipment
Workout
Side step touch
No equipment
Workout
Single-leg calf raise
No equipment
Workout
Single-leg glute bridge
No equipment
Workout
Sit-to-stand
stable chair
Workout
Skater hop
No equipment
Workout
Split squat
No equipment
Workout
Squat jump
No equipment
Workout
Stair climber
stepmill
Workout
Standing alternating knee raise
No equipment
Workout
Standing band chest press
band · rated anchor
Workout
Standing band row
band · rated anchor
Workout
Standing calf raise
No equipment
Workout
Standing dumbbell shoulder press
dumbbell
Warm-up
Standing hip circle
No equipment
Workout
Standing single-arm cable row
cable machine · row handle
Balance
Standing weight shift
stable support
Workout
Stationary cycling
stationary bike
Workout
Step-back burpee
No equipment
Workout
Step jack
No equipment
Workout
Suitcase carry
dumbbell · walking space
Workout
Suitcase hold
dumbbell
Stretch
Supine figure-four stretch
No equipment
Stretch
Supine hamstring strap stretch
strap
Workout
Supine march
No equipment
Mobility
Supported deep-squat mobility
stable support
Balance
Supported heel-to-toe rock
stable support
Balance
Supported single-leg balance
stable support
Balance
Supported tandem stance
stable support
Workout
Suspension row
suspension trainer · rated anchor
Balance
Tandem walk beside support
stable support
Workout
Tempo bodyweight squat
No equipment
Mobility
Thoracic open book
No equipment
Mobility
Thread the needle
No equipment
Workout
Tibialis raise
wall
Workout
Trap-bar deadlift
trap bar · plates
Workout
Treadmill run
treadmill
Workout
Treadmill walk
treadmill
Workout
Two-hand kettlebell swing
kettlebell
Recovery
Upper-back foam roll
foam roller
Workout
Walking
walking space
Stretch
Wall calf stretch
wall
Workout
Wall push-up
wall
Workout
Wall sit
wall
Mobility
Wall slide
wall
Workout
Wall-supported calf raise
wall
Stretch
Wall-supported quadriceps stretch
wall
Mobility
Wrist circles
No equipment
Stretch
Wrist extensor stretch
No equipment
Stretch
Wrist flexor stretch
No equipment
Workout
Russian twist
No equipment
Workout
Barbell good morning
barbell · plates · rack · safeties
Workout
Seated band hip abduction
mini band · stable chair
Workout
Kneeling ab-wheel rollout
ab wheel
Workout
Single-arm band front raise
band · rated anchor
Workout
Band front raise
band
Workout
Seated band wrist extension
band · stable chair
Workout
Seated band wrist curl
band · stable chair
Stretch
Standing neck side stretch
No equipment
Stretch
Supine hamstring stretch
No equipment
Stretch
Quadruped quadriceps stretch
No equipment
Stretch
Incline-bench lat and chest stretch
adjustable bench
Workout
Seated barbell calf raise
barbell · bench · stable step
Workout
Seated dumbbell calf raise
dumbbell · bench · stable step
Workout
Supported donkey calf raise
bench · stable step
Workout
Incline forearm side plank
bench
Workout
Three-quarter sit-up
No equipment
Workout
Side plank with hip abduction
No equipment
Workout
Forearm plank rotation
No equipment
Workout
High plank with opposite arm and leg reach
No equipment
Workout
Copenhagen side plank hip adduction
bench
Workout
Incline close-grip barbell bench press
barbell · plates · adjustable bench · rack · safeties
Workout
Incline barbell scapular raise
barbell · plates · adjustable bench · rack · safeties
Workout
Incline dumbbell scapular raise
dumbbell · adjustable bench
Workout
Band stiff-leg deadlift
band
Workout
Barbell stiff-leg deadlift
barbell · plates
Workout
Low-anchor band Y-raise
band · rated anchor
Workout
Two-foot balance-board hold
balance board
Workout
Standing neck side-press isometric
No equipment
Stretch
Seated stability-ball hamstring stretch
stability ball
Workout
Kettlebell sumo high pull
kettlebell
Workout
Astride jumps with shoulder-height arms
No equipment
Workout
Wall-supported high knees
wall
Workout
Barbell front squat to bench
barbell · plates · bench · rack · safeties
Workout
Barbell rear-foot-elevated split squat
barbell · plates · bench · rack · safeties
Workout
Single-hand band rear-foot-elevated split squat
band · rated anchor · stable step
Workout
Band step-up
band · stable step
Workout
Alternating band biceps curl
band
Workout
Floor-seated single-arm rotating band chest press
band · rated anchor
Stretch
Kneeling foam-roller lat stretch
foam roller
Workout
Foam-roller body saw
foam roller
Stretch
Supported outer-thigh foam roll
foam roller
Stretch
Inner-thigh foam roll
foam roller
Stretch
Stacked-leg outer-thigh foam roll
foam roller
Workout
Kneeling machine-assisted triceps dip
assisted dip machine
Workout
Band close-grip push-up
band
Workout
Shoulder-pad machine shrug
shoulder pad shrug machine
Workout
Stability-ball back extension
stability ball
Workout
Stability-ball back extension with rotation
stability ball
Workout
Supported band hip extension
band · ankle cuff · rated anchor · wall
Workout
Single-leg band calf raise on step
band · rated anchor · stable step · stable support
Workout
Seated single-arm cable pulldown
cable machine · bench
Workout
Machine-assisted chest dip
assisted dip machine
Workout
Glute-ham raise
glute ham developer
Workout
Side bend on 45-degree bench
hyperextension bench
Workout
Ab-strap straight-leg raise
ab straps · pull up bar
Workout
Single-leg band reverse calf raise
band · stable step · stable support
Workout
Weighted parallel-bar dip
parallel bars · dip belt · plates
Workout
Partner-assisted hanging knee raise
pull up bar · partner
Stretch
Partner-assisted supine calf stretch
partner
Workout
Hack-sled calf raise
hack squat machine
Workout
Alternating kettlebell hang clean
two kettlebells
Workout
Kneeling barbell wrist extension
barbell · bench
Workout
Kneeling barbell wrist curl
barbell · bench
Workout
Seated barbell wrist extension
barbell · bench
Workout
Seated barbell wrist curl
barbell · bench
Workout
Incline-bench barbell spider curl
barbell · adjustable bench
Workout
Single-arm barbell curl
barbell
Workout
Barbell preacher curl
barbell · preacher bench
Workout
Standing band rear-delt row
band · rated anchor
Stretch
Foam-roller seated shoulder support
foam roller
Stretch
Foam-roller single-leg seated shoulder support
foam roller
Workout
Long-band glute bridge
band · plates
Workout
Barbell incline chest-supported row
barbell · plates · adjustable bench
Workout
Single-arm landmine row
barbell · plates · landmine
Workout
Seated anchored band pulldown
band · rated anchor · stable chair
Workout
Anchored band reverse fly
band · rated anchor
Workout
Single-arm band twisting overhead press
band