Popular exercise collections
Start with equipment, a body area, or an approachable beginner set—then open each movement for detailed guidance and alternatives.
Dumbbell exercises for a balanced workout
A useful dumbbell routine needs more than curls and presses. Build around squat, hinge, push, pull, single-leg, core, and carry patterns.
24 illustrated movementsBodyweight exercises that can keep progressing
Bodyweight training becomes useful when the movement can scale with your current ability instead of staying fixed forever.
21 illustrated movementsResistance band exercises for home and travel
Bands are most useful when the anchor, line of pull, and changing resistance fit the movement you are trying to train.
24 illustrated movementsLeg exercises by movement pattern
A balanced leg workout usually combines knee-dominant, hip-dominant, unilateral, and calf work instead of repeating one pattern.
24 illustrated movementsBack exercises for horizontal and vertical pulling
Back training is easier to organize when you distinguish horizontal rows from vertical pulls and then choose equipment you can control.
24 illustrated movementsChest exercises for different equipment
Chest training can use presses and fly variations across barbells, dumbbells, machines, cables, bands, or bodyweight.
24 illustrated movementsGlute exercises across the major lower-body patterns
The glutes contribute to several lower-body patterns, so useful training can come from hinges, thrusts, squats, lunges, and targeted accessories.
24 illustrated movementsCore exercises that do more than repeat crunches
Core training can include resisting movement, producing controlled movement, and transferring force during carries and larger exercises.
24 illustrated movementsShoulder exercises for pressing and targeted work
Shoulder training can combine pressing with smaller movements for the side and rear shoulders while respecting the rest of the week’s pushing volume.
24 illustrated movementsBeginner exercises with clear progression options
A beginner exercise is not simply an easy exercise. It should be understandable, repeatable, and practical to progress with the equipment available.
All exercise guides
Browse the complete illustrated library alphabetically.
9
A
B
- B-Stance Hip Thrust
- Back Extension
- Band Biceps Curl
- Band Chest Press
- Band Chop / Rotation
- Band Deadlift
- Band External Rotation
- Band Face Pull
- Band Good Morning
- Band Lat Pulldown
- Band Lateral Walk
- Band Overhead Press
- Band Pull Apart
- Band Row
- Band Shoulder Pass-Through
- Band Squat
- Band-Assisted Pull-Up
- Barbell Back Squat
- Barbell Bench Press
- Barbell Bent-Over Row
- Barbell Curl
- Barbell Front Squat
- Barbell Glute Bridge
- Barbell Good Morning
- Barbell Hip Thrust
- Barbell Overhead Press
- Barbell Shrug
- Barbell Walking Lunge
- Barbell Wrist Curl
- Battle Rope Alternating Waves
- Battle Rope Slam
- Bear Crawl
- Bear Plank
- Bench Dip
- Bench Lat Stretch
- Bent-Over Dumbbell Row (Two-Arm)
- Bicycle Crunch
- Bike Intervals
- Bird Dog
- Bird Dog Row
- Bodyweight Good Morning
- Box Jump (Step Down)
- Box Squat (Bodyweight)
- Box Squat with Barbell
- Box Step Over
- Brisk Walk / March Intervals
- Broad Jump
- Bulgarian Split Squat
- Burpee
- Butt Kicks
C
- Cable / Kneeling Crunch
- Cable / Machine Chest Fly
- Cable Chest Press
- Cable Crossover
- Cable Curl
- Cable Glute Kickback
- Cable Lateral Raise
- Cable Pull-Through
- Cable Shrug
- Cable Tricep Pushdown
- Cable Upright Row
- Calf Extension (Machine)
- Captain's Chair Knee Raise
- Cat-Cow
- Chest Supported Rear Delt Raise
- Chest-Supported Row
- Chest-Supported T-Bar Row
- Child's Pose
- Chin-Up (or Assisted)
- Clamshell
- Close Grip Push Up
- Close-Grip Bench Press
- Close-Grip Lat Pulldown
- Concentration Curl
- Conventional Deadlift
- Copenhagen Side Plank
- Cossack Squat
- Couch Stretch
- Cross Body Hammer Curl
- Cross-Body Shoulder Stretch
- Curtsy Lunge
- Cyclist Squat
D
- Dead Bug
- Dead Hang
- Decline Dumbbell Press
- Decline Push-Up
- Deep Squat Hold (Supported)
- Deficit RDL
- Deficit Reverse Lunge
- Diamond Push Up
- Dip
- Donkey Kick
- Doorway Chest Stretch
- Downward Dog
- Dumbbell Bench Press
- Dumbbell Floor Fly
- Dumbbell Front Raise
- Dumbbell Lateral Raise
- Dumbbell Pullover
- Dumbbell Romanian Deadlift
- Dumbbell Shrug
- Dumbbell Squeeze Press
- Dumbbell Step Up
- Dumbbell Thruster
- Dumbbell Tricep Kickback
- Dumbbell Upright Row
- Dynamic Lunge with Twist
E
F
G
H
- Hack Squat (Machine)
- Half Kettlebell Windmill
- Half Kneeling Adductor Stretch
- Half Kneeling Chop
- Half-Kneeling Hip Flexor Sequence
- Half-Kneeling Landmine Press
- Hammer Curl
- Hamstring Flow
- Hamstring Slider Curl
- Hanging Knee Raise
- Hanging Leg Raise
- Hanging Windshield Wiper
- Heel-Elevated Squat
- Heel-to-Toe Walk
- High Knees
- High Step-Up
- Hip Abduction (Machine)
- Hip Hinge (Dowel/Broomstick)
- Hip Thrust / Loaded Bridge
- Hollow Hold
I
J
K
L
M
N
O
P
- Pallof Press
- Pec Deck Fly
- Pigeon Prep
- Pike Push Up
- Plank
- Plank Jack
- Plate Loaded Chest Press
- Plate Loaded Low Row
- Plate Loaded Pulldown
- Plate Loaded Shoulder Press
- Plate-Loaded Incline Chest Press
- Power Clean
- Preacher Curl
- Prone Press-Up (Gentle)
- Prone Y Raise
- Pull Up Overhand
- Puppy Pose
- Push Press
- Push Up Plus
- Push-Up
- Push-Up (Knees)
R
S
- Scapular Pull Up
- Seal Row
- Seated Cable Row
- Seated Calf Raise
- Seated Dumbbell Shoulder Press
- Seated Glute Stretch
- Seated Hamstring Stretch
- Seated Straddle Stretch
- Serratus Wall Slide
- Shin Box Get Up
- Shoulder Circles
- Side Lying Hip Abduction
- Side Plank
- Side Plank Rotation
- Single Arm Cable Chest Press
- Single Arm Dumbbell Press
- Single Arm Dumbbell RDL
- Single Arm Kettlebell Swing
- Single Arm Landmine Row
- Single Leg Glute Bridge
- Single-Leg Deadlift Reach
- Single-Leg Extension (Machine)
- Single-Leg Hip Thrust
- Single-Leg Press (Machine)
- Single-Leg RDL
- Single-Leg Stance (Progressions)
- Sit-to-Stand (Chair)
- Skull Crusher (Lying Triceps Extension)
- Sled Drag (Backward)
- Sled Drag Forward
- Sled Drag Lateral
- Sled Push
- Smith Machine Bench Press
- Smith Machine Calf Raise
- Smith Machine Hip Thrust
- Smith Machine Incline Bench Press
- Smith Machine RDL
- Smith Machine Squat
- Spiderman Lunge
- Split Squat
- Stability Ball Leg Curl
- Stair Climber (Steady)
- Standard Crunch
- Standing Cable Fly High to Low
- Standing Cable Fly Low to High
- Standing Cable Hip Abduction
- Standing Cable Hip Adduction
- Standing Calf Raise
- Standing Calf Stretch (Wall)
- Standing Hamstring Stretch
- Standing Quad Stretch
- Stationary Bike (Steady)
- Step Up with Knee Drive
- Step-Down (Control)
- Step-Up
- Stiff Leg Deadlift
- Straight Arm Band Pulldown
- Straight-Arm Pulldown
- Suitcase Carry (One Side)
- Sumo Deadlift
- Sumo Romanian Deadlift
- Sumo Squat (Dumbbell)
- Sun Salutation A
- Superman Hold
- Supine Knee-to-Chest
- Supine Spine Twist
T
U
W
Z
Build these movements into a coherent week.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.