Muscle Groups: Every Exercise, Mapped to the Body

Chest

133 exercises 13 stretches

Pressing movements and drawing the arms across the body.

Back

219 exercises 38 stretches

Pulling movements, spinal extension and posture.

Shoulders

314 exercises 17 stretches

Raising and rotating the arm in every direction.

Biceps

120 exercises 7 stretches

Bending the elbow and turning the palm upward.

Triceps

205 exercises 5 stretches

Straightening the elbow.

Forearms

117 exercises 4 stretches

Grip strength and wrist movement.

Core

144 exercises 11 stretches

Trunk flexion, rotation and resisting movement of the spine.

Glutes

218 exercises 23 stretches

Hip extension — the engine behind squats, hinges and sprinting.

Quadriceps

191 exercises 20 stretches

Straightening the knee.

Hamstrings

231 exercises 28 stretches

Bending the knee and extending the hip.

Calves

171 exercises 24 stretches

Pointing and flexing the foot; ankle stability.

Inner Thighs

41 exercises 11 stretches

Drawing the legs toward the midline and stabilising the hip.

Neck

5 exercises 4 stretches

Supporting and moving the head.