How to choose
- Choose exercises you can repeat with consistent setup and technique.
- Use machines, benches, or supported positions when they make learning clearer.
- Add load or difficulty only after the current target is controlled.
24 exercises to explore
Open any movement for form cues, common mistakes, muscles worked, equipment, and related substitutions.
squat
Goblet Squat
Dumbbell and Kettlebell
squat
Leg Press
Machine
pull
Lat Pulldown
Cable machine and Machine
push
Dumbbell Bench Press
Dumbbell and Bench, box, or chair
push
Push-Up
Bodyweight
lunge
Split Squat
Bodyweight and Dumbbell
pull
Seated Cable Row
Cable machine and Machine
hinge
Lying / Seated Leg Curl
Machine
squat
Leg Extension
Machine
hinge
Standing Calf Raise
Bodyweight, Dumbbell, and Machine
push
Dumbbell Lateral Raise
Dumbbell
pull
Face Pull
Cable machine and Resistance bands
push
Cable Tricep Pushdown
Cable machine
pull
Hammer Curl
Dumbbell
hinge
Glute Bridge
Exercise mat
hinge
Barbell Hip Thrust
Barbell and rack
carry
Farmer Carry
Dumbbell and Kettlebell
core
Plank
Exercise mat
core
Dead Bug
Exercise mat
lunge
Step-Up
Bench, box, or chair
push
Machine Chest Press
Machine
pull
Machine Row
Machine
hinge
Kettlebell Deadlift
Kettlebell and Dumbbell
squat
Box Squat (Bodyweight)
Bench, box, or chair
Build the exercises into a plan
Explore another collection: Dumbbell exercises for a balanced workout · Bodyweight exercises that can keep progressing · Resistance band exercises for home and travel · Leg exercises by movement pattern
Turn beginner exercises with clear progression options 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.