Exerguide Target Muscles Target Muscles Target MusclesAllAbductor Pollicis Longus (3)Adductor Brevis (33)Adductor Longus (185)Adductor Magnus (257)Biceps Brachii - Long Head (214)Biceps Brachii - Short Head (219)Biceps Femoris - Long Head (629)Biceps Femoris - Short Head (54)Brachialis (168)Brachioradialis (116)Deltoid - Anterior (803)Deltoid - Lateral (468)Deltoid - Posterior (396)Diaphragm (18)Extensor Carpi Ulnaris (49)Extensor Digiti Minimi (1)Extensor Digitorum (22)Extensor Digitorum Longus (5)Extensor Pollicis Brevis (2)External Obliques (972)Flexor Carpi Radialis (84)Flexor Carpi Ulnaris (81)Flexor Digitorum Superficialis (50)Flexor Pollicis Longus (10)Gastrocnemius - Lateral Head (110)Gastrocnemius - Medial Head (496)Gemellus Inferior (40)Gemellus Superior (40)Gluteus Maximus (2333)Gluteus Medius (533)Gluteus Minimus (217)Gracilis (23)Iliacus (491)Iliocostalis (63)Infraspinatus (113)Intercostals (12)Internal Obliques (672)Latissimus Dorsi (863)Levator Scapulae (29)Longissimus (175)Multifidus (34)Obturator Internus (60)Omohyoid (3)Palmaris Longus (26)Pectineus (8)Pectoralis Major - Clavicular Head (163)Pectoralis Major - Sternal Head (960)Pectoralis Minor (23)Peroneus Brevis (11)Peroneus Longus (23)Piriformis (125)Pronator Quadratus (17)Pronator Teres (13)Psoas Major (636)Quadratus Femoris (45)Quadratus Lumborum (118)Rectus Abdominis (863)Rectus Femoris (343)Rhomboid Major (438)Rhomboid Minor (305)Sartorius (5)Semimembranosus (371)Semispinalis Capitis (34)Semitendinosus (391)Serratus Anterior (136)Soleus (468)Spinalis (39)Splenius Capitis (33)Sternocleidomastoid (49)Sternohyoid (2)Subscapularis (36)Supraspinatus (18)Tensor Fasciae Latae (36)Teres Major (76)Teres Minor (98)Tibialis Anterior (45)Tibialis Posterior (20)Transversus Abdominis (124)Trapezius - Lower Fibers (304)Trapezius - Middle Fibers (504)Trapezius - Upper Fibers (134)Triceps Brachii - Lateral Head (471)Triceps Brachii - Long Head (227)Triceps Brachii - Medial Head (174)Vastus Intermedius (164)Vastus Lateralis (1577)Vastus Medialis (198) Equipment Equipment EquipmentAllAssisted (30)Barbell (532)Battle Ropes (18)Bench (281)Bodyweight (5487)Bosu Ball (23)Cable (617)Cardio Machine (35)Chair (232)Dumbbell (1134)EZ Barbell (105)Foam Roller (81)Hammer (1)Kettlebell (299)Leverage Machine (412)Medicine Ball (70)Power Sled (19)Resistance Band (660)Rings (46)Rollball (55) Exercise Patterns Exercise Patterns Exercise PatternsAllHinge (611)Other (6836)Pull (1110)Push (963)Squat (849) Movement Directions Movement Directions Movement DirectionsAllHorizontal (1498)Lateral (805)Other (3452)Rotational (1021)Vertical (3593) Muscle Groups Muscle Groups Muscle GroupsAllAbs (1569)Back (951)Biceps (500)Calves (834)Chest (1196)Core (1062)Delts (1395)Forearms (312)Glutes (2720)Hamstrings (679)Hips (3555)Lats (863)Neck (122)Obliques (999)Pecs (1099)Quads (1876)Rotator Cuff (147)Shoulders (1501)Traps (682)Triceps (847)Waist (1545) Assisting Muscles Assisting Muscles Assisting MusclesAllAbductor Pollicis Longus (11)Adductor Brevis (110)Adductor Longus (194)Adductor Magnus (762)Biceps Brachii - Long Head (476)Biceps Brachii - Short Head (325)Biceps Femoris - Long Head (1653)Biceps Femoris - Short Head (28)Brachialis (836)Brachioradialis (681)Deltoid - Anterior (1214)Deltoid - Lateral (194)Deltoid - Posterior (740)Diaphragm (1)Extensor Carpi Ulnaris (17)Extensor Digiti Minimi (13)Extensor Digitorum (40)Extensor Digitorum Longus (40)Extensor Pollicis Brevis (12)External Obliques (575)Flexor Carpi Radialis (35)Flexor Carpi Ulnaris (29)Flexor Digitorum Superficialis (104)Flexor Pollicis Longus (43)Gastrocnemius - Lateral Head (188)Gastrocnemius - Medial Head (714)Gemellus Inferior (65)Gemellus Superior (80)Gluteus Maximus (679)Gluteus Medius (213)Gluteus Minimus (206)Gracilis (114)Iliacus (410)Iliocostalis (153)Infraspinatus (112)Intercostals (77)Internal Obliques (752)Latissimus Dorsi (270)Levator Scapulae (88)Longissimus (137)Multifidus (74)Obturator Internus (108)Omohyoid (2)Palmaris Longus (37)Pectineus (115)Pectoralis Major - Clavicular Head (410)Pectoralis Major - Sternal Head (313)Pectoralis Minor (94)Peroneus Brevis (27)Peroneus Longus (58)Piriformis (89)Popliteus (1)Pronator Quadratus (9)Pronator Teres (21)Psoas Major (477)Psoas Minor (2)Quadratus Femoris (70)Quadratus Lumborum (106)Rectus Abdominis (220)Rectus Femoris (805)Rhomboid Major (491)Rhomboid Minor (324)Sartorius (166)Semimembranosus (550)Semispinalis Capitis (9)Semitendinosus (622)Serratus Anterior (519)Soleus (737)Spinalis (40)Splenius Capitis (29)Sternocleidomastoid (25)Sternohyoid (2)Subscapularis (12)Supraspinatus (156)Tensor Fasciae Latae (499)Teres Major (588)Teres Minor (117)Tibialis Anterior (121)Tibialis Posterior (73)Transversus Abdominis (192)Trapezius - Lower Fibers (567)Trapezius - Middle Fibers (438)Trapezius - Upper Fibers (277)Triceps Brachii - Lateral Head (828)Triceps Brachii - Long Head (288)Triceps Brachii - Medial Head (325)Vastus Intermedius (119)Vastus Lateralis (469)Vastus Medialis (426) Body Part Body Part Body PartAllArms (1555)Back (1528)Chest (1196)Core (1612)Hips (3555)Legs (4671)Lower Arms (312)Lower Back (309)Lower Legs (834)Mid Back (1156)Neck (122)Shoulders (1501)Torso (1062)Upper Arms (1338)Upper Back (569)Upper Legs (4207) Body Area Body Area Body AreaAllLower Body (4671)Upper Body (6158) Exercise Types Exercise Types Exercise TypesAllAerobic (1329)Cardio (179)Compound Lift (3)Plyometrics (1064)Strength (7474)Stretching (1584)Suspension (199) Muscle Locations Muscle Locations Muscle LocationsAllBack Neck (86)Breathing Muscle (18)Deep Abs (124)Deep Calf (482)Deep Chest (23)Deep Glutes (329)Deep Hip (61)Deep Quad (164)Deep Side Abs (672)Deep Spine Stabilizers (34)Deep Tricep (174)Front Neck (52)Front Quad (343)Front Rotator Cuff (36)Front Shoulder (803)Front Thigh (5)Glutes (2333)Hip Flexor (689)Inner Bicep (219)Inner Calf (496)Inner Forearm (152)Inner Hamstring (407)Inner Quad (198)Inner Thigh (338)Inner Tricep (227)Lats (863)Lower Back (176)Lower Bicep (168)Lower Lats (76)Lower Traps (304)Mid Chest (960)Mid Traps (504)Neck-to-Shoulder (29)Outer Bicep (214)Outer Calf (110)Outer Forearm (67)Outer Hamstring (665)Outer Lower Leg (23)Outer Quad (1577)Outer Tricep (471)Rear Rotator Cuff (113)Rear Shoulder (396)Rib Cage Muscle (136)Rib Muscles (12)Shin (72)Side Abs (972)Side Lower Back (118)Side Shoulder (468)Stomach (863)Top Forearm (116)Top Rotator Cuff (18)Upper Back (438)Upper Chest (163)Upper Glutes (533)Upper Inner Thigh (8)Upper Traps (134) Stabilizing Muscles Stabilizing Muscles Stabilizing MusclesAllAdductor Brevis (1)Adductor Longus (48)Adductor Magnus (206)Biceps Brachii - Long Head (4)Biceps Brachii - Short Head (14)Biceps Femoris - Long Head (239)Brachialis (28)Brachioradialis (33)Deltoid - Anterior (246)Deltoid - Lateral (56)Deltoid - Posterior (60)Diaphragm (23)Extensor Carpi Ulnaris (200)Extensor Digiti Minimi (5)Extensor Digitorum (49)External Obliques (2829)Flexor Carpi Radialis (296)Flexor Carpi Ulnaris (203)Flexor Digitorum Superficialis (274)Flexor Pollicis Longus (18)Gastrocnemius - Lateral Head (23)Gastrocnemius - Medial Head (135)Gemellus Inferior (2)Gemellus Superior (7)Gluteus Maximus (1128)Gluteus Medius (2421)Gluteus Minimus (532)Iliacus (87)Iliocostalis (979)Infraspinatus (1627)Intercostals (6)Internal Obliques (1396)Latissimus Dorsi (320)Longissimus (2434)Multifidus (4723)Obturator Internus (47)Palmaris Longus (1)Pectoralis Major - Clavicular Head (12)Pectoralis Major - Sternal Head (38)Pectoralis Minor (36)Peroneus Brevis (125)Peroneus Longus (280)Piriformis (81)Pronator Quadratus (35)Pronator Teres (44)Psoas Major (122)Quadratus Femoris (15)Quadratus Lumborum (1080)Rectus Abdominis (2557)Rectus Femoris (27)Rhomboid Major (1502)Rhomboid Minor (263)Semimembranosus (25)Semispinalis Capitis (8)Semitendinosus (19)Serratus Anterior (2359)Soleus (597)Spinalis (337)Splenius Capitis (3)Sternocleidomastoid (7)Sternohyoid (1)Subscapularis (1389)Supraspinatus (576)Tensor Fasciae Latae (54)Teres Minor (694)Tibialis Anterior (38)Tibialis Posterior (316)Transversus Abdominis (6613)Trapezius - Lower Fibers (3323)Trapezius - Middle Fibers (2023)Trapezius - Upper Fibers (243)Triceps Brachii - Lateral Head (15)Triceps Brachii - Long Head (101)Triceps Brachii - Medial Head (81)Vastus Intermedius (5)Vastus Lateralis (165)Vastus Medialis (133) Gender Gender GenderAllMale (6446)Female (3923) Body Surfaces Body Surfaces Body SurfacesAllBack (5706)Front (4066)Inner (531)Side (3749) Functional Groupings Functional Groupings Functional GroupingsAllAnkle Dorsiflexors (72)Ankle Evertors (23)Ankle Plantar Flexors (757)Breathing Muscles (29)Core Stabilizers (124)Elbow Extensors (847)Elbow Flexors (525)Forearm Pronators (19)Forearm Supinators (387)Hip Abductors (555)Hip Adductors (339)Hip Extensors (3145)Hip Flexors (699)Hip Rotators (167)Horizontal Shoulder Adduction (960)Knee Extensors (1876)Knee Flexors (1125)Neck Extensors (86)Neck Flexors (49)Neck Rotators (120)Neck Stabilizers (88)Rotator Cuff Stabilizers (147)Scapular Depressors (326)Scapular Elevators (138)Scapular Protractors (159)Scapular Retractors (520)Scapular Upward Rotators (136)Shoulder Abductors (471)Shoulder Extensors (1179)Shoulder External Rotators (189)Shoulder Flexors (937)Shoulder Internal Rotators (36)Spinal Extensors (191)Spine Stabilizers (152)Thumb Flexors (10)Thumb Muscles (4)Trunk Flexors (863)Trunk Lateral Flexors (999)Trunk Rotators (975)Wrist Extensors (67)Wrist Flexors (133) Search Search Search Clear Body Symmetry Body Symmetry Body SymmetryAllBilateral (4788)Other (963)Unilateral (4618) Joint Involvement Joint Involvement Joint InvolvementAllMulti-joint (6295)Other (403)Single-joint (3671) Muscle Positions Muscle Positions Muscle PositionsAllAnterior (4066)Lateral (3749)Medial (531)Posterior (5706) Lay Down Push-UpArmsBodyweightChestShouldersUpper ArmsClap Push-UpArmsBodyweightChestShouldersUpper ArmsArm Raise Step In PlaceBodyweightHipsLegsUpper LegsHalf To Full Jumping JackBodyweightHipsLegsLower LegsUpper LegsDumbbell Incline Alternate PressArmsChestDumbbellShouldersUpper ArmsWeighted Bottle Side Floor Tap PlankCoreTorsoWeightedStick Standing Shoulder Mobilization In External RotationShouldersStickBarbell Clean And JerkBarbellHipsLegsUpper LegsBottle Weighted Straight Legs DeadliftHipsLegsUpper LegsWeightedBattling Ropes SeatedBattle RopesShouldersBarbell Standing Calf RaiseBarbellLegsLower LegsKettlebell Single Arm Clean And PressArmsHipsKettlebellLegsShouldersUpper ArmsUpper Legs Load more (10357)
