Free exercise library
Free step-by-step exercise guides from GymStreak: how to do each exercise, tips for good form, the muscles it works and, for most, an animated demo. Browse by muscle group, equipment or training split, or start with the most popular exercises below.
Written by the GymStreak coaching teamUpdated
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Each exercise page shows how to set up and perform the movement, form tips, the equipment you need, its difficulty and the muscles it trains. The hub pages group exercises by muscle, equipment or split and explain how to train each one, listing beginner-friendly exercises first.
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A balanced routine covers the main movement patterns: a squat or lunge, a hip hinge, a push and a pull, plus some core work. The WHO and US physical activity guidelines advise adults to do muscle-strengthening activity for all major muscle groups on two or more days a week.
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The GymStreak app turns these exercises into a plan. Its AI personal trainer builds workouts around your goal, schedule and equipment, shows each exercise with an animated demo and logs your sets and weights, so you can see your progress week to week.
BeginnerIntermediateAdvanced
The exercise guides people visit most, from Google Search data.
Beginner compound bodyweight exercise for the lats, lower back and middle back, also working the shoulders.
Beginner compound bodyweight exercise for the glutes, also working the lower back, quadriceps and adductors.
Beginner compound bodyweight exercise for the quadriceps, also working the calves, glutes and hamstrings.
Beginner compound bodyweight exercise for the glutes, also working the abs, obliques and adductors.
Intermediate compound dumbbell exercise for the chest, also working the shoulders.
Intermediate compound bodyweight exercise for the calves, hamstrings, quadriceps and adductors, also working the glutes and abs.
Intermediate compound bodyweight exercise for the chest, also working the shoulders and triceps.
Intermediate compound cable row machine exercise for the middle back, also working the forearms and biceps.
Intermediate isolation bodyweight exercise for the abs, also working the quadriceps.
Intermediate compound dumbbell exercise for the chest, also working the glutes.
Intermediate compound bodyweight exercise for the abs, glutes, hamstrings, obliques, quadriceps and adductors, also working the abductors.
Beginner compound bodyweight exercise for the middle back, also working the lats and shoulders.
Advanced compound bodyweight exercise for the abs, also working the glutes, hamstrings and lower back.
Intermediate isolation plate exercise for the obliques, also working the abs.
Beginner compound dumbbell exercise for the shoulders, also working the traps and triceps.
Intermediate compound bodyweight exercise for the abs, also working the chest, glutes and obliques.
Beginner compound bodyweight exercise for the glutes, also working the calves, hamstrings and lower back.
Intermediate compound bodyweight exercise for the abs, hamstrings and quadriceps, also working the calves, glutes and obliques.
Beginner compound bodyweight exercise for the abs, also working the quadriceps, adductors and abductors.
Intermediate isolation cable machine exercise for the obliques, also working the abs.
Beginner isolation bodyweight exercise for the abs, also working the obliques and shoulders.
Beginner compound bodyweight exercise for the abs, also working the chest, lats and lower back.
Intermediate compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Intermediate compound bodyweight exercise for the abs, obliques, shoulders and abductors, also working the adductors.
Beginner compound bodyweight exercise for the abs, glutes, hamstrings, quadriceps and shoulders.
Intermediate compound dumbbell exercise for the chest.
Beginner compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Intermediate compound bodyweight exercise for the chest, also working the shoulders, triceps and abs.
Advanced compound bodyweight exercise for the abs, also working the calves, chest and forearms.
Intermediate compound bodyweight exercise for the glutes, also working the abs, calves and hamstrings.
Every exercise for a muscle, with a guide to how it works and how to train it.
Push, pull and legs; upper and lower body; core and cardio; compound and isolation.
From no equipment at all to barbells, cables and gym machines.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
