How do I choose the right exercise?

Pick a movement that fits your goal, your available equipment, and your current mobility. If a barbell back squat hurts, use a goblet squat or box squat instead—same pattern, better fit.

What if an exercise bothers a joint?

Swap to a variation that reduces stress (e.g., neutral-grip pressing, higher incline, partial range) and reduce load/volume. Pain-free training is priority #1.

How should I progress exercises?

Add reps, load, or reduce rest gradually. Master control and range first, then increase difficulty. Progression should be small and consistent.

Exercise Library: Movements, Muscles, and Safe Variations

Choose exercises by movement pattern first, then pick a variation that fits your mobility, equipment, and experience. This library highlights foundational movements with coaching cues and safer swaps.

Movement Patterns

Squat Pattern

Targets: Quads, glutes, core

Goblet Squat (beginner‑friendly)
Box Squat (range control)
Back Squat / Front Squat (barbell)

Cues: knees track over toes, full foot pressure, neutral spine

Hinge Pattern

Targets: Hamstrings, glutes, back

Hip Hinge Drill (patterning)
Romanian Deadlift (barbell or dumbbell)
Kettlebell Deadlift

Cues: push hips back, slight knee bend, back stays long

Horizontal Push

Targets: Chest, shoulders, triceps

Incline Push‑Up (easier)
Dumbbell Bench Press
Barbell Bench Press

Cues: shoulder blades set, wrists stacked, controlled lower

Horizontal Pull

Targets: Upper back, biceps

Chest‑Supported Row (back‑friendly)
One‑Arm Dumbbell Row
Seated Cable Row

Cues: pull elbows to hips, squeeze back, avoid shrugging

Vertical Push

Targets: Shoulders, triceps

Dumbbell Shoulder Press (neutral grip)
Seated Press (more stable)
Barbell Overhead Press

Cues: ribs down, glutes tight, bar path close

Vertical Pull

Targets: Lats, biceps

Assisted Pull‑Up / Band Pull‑Up
Lat Pull‑Down (varied grips)
Pull‑Up / Chin‑Up

Cues: pull elbows down, chest up, avoid swinging

Lunge / Split

Targets: Quads, glutes

Split Squat (supported)
Reverse Lunge (knee‑friendly)
Bulgarian Split Squat

Cues: long spine, soft knee touch, front foot rooted

Core Bracing

Targets: Abs, trunk stability

Plank / Side Plank
Dead Bug
Pallof Press

Cues: ribs stacked over hips, breathe into belly/sides

Safer Swaps (Common Issues)

Shoulder Discomfort

Use neutral‑grip dumbbells for pressing
Try higher‑incline press or machine chest press
Limit range to pain‑free zone, slow tempo

Knee Irritation

Box squats for depth control
Reverse lunges instead of forward lunges
Adjust stance width and toe angle

Lower Back Sensitivity

Chest‑supported rows instead of unsupported
Hip hinge with dumbbells before barbell RDL
Keep core braced; shorten range as needed

Related: Build a plan with these movements using Workout Programming, or learn to progress safely with Progressive Overload. Beginners should start here: Fitness for Beginners.