Exercise guide
Know what every lift trains
How to do each exercise, which muscles it works and the mistakes to avoid. Your Wellonis coach builds these into a plan made for you.
Front Back Legs
Back squat
Quads, Glutes
Barbell, rack
Front Back Legs
Front squat
Quads
Barbell, rack
Front Back Legs
Goblet squat
Quads, Glutes
Dumbbell or kettlebell
Front Back Legs
Box squat
Glutes, Quads
Barbell, box
Front Back Legs
Bulgarian split squat
Quads, Glutes
Bench, dumbbells
Front Back Legs
Leg press
Quads, Glutes
Leg press machine
Front Back Legs
Hack squat
Quads
Hack squat machine
Front Back Legs
Walking lunge
Quads, Glutes
Bodyweight or dumbbells
Front Back Legs
Reverse lunge
Glutes, Quads
Bodyweight or dumbbells
Front Back Legs
Step-up
Quads, Glutes
Box, dumbbells
Front Back Legs
Deadlift
Glutes, Hamstrings, Lower back
Barbell
Front Back Legs
Romanian deadlift
Hamstrings, Glutes
Barbell or dumbbells
Front Back Legs
Trap bar deadlift
Quads, Glutes
Trap bar
Front Back Legs
Sumo deadlift
Glutes, Inner thighs, Quads
Barbell
Front Back Legs
Hip thrust
Glutes
Bench, barbell
Front Back Legs
Glute bridge
Glutes
Bodyweight
Front Back Full body
Kettlebell swing
Glutes, Hamstrings
Kettlebell
Front Back Legs
Good morning
Hamstrings, Lower back
Barbell
Front Back Legs
Leg curl
Hamstrings
Machine
Front Back Legs
Leg extension
Quads
Machine
Front Back Legs
Nordic curl
Hamstrings
Partner or anchor
Front Back Legs
Calf raise
Calves
Step or machine
Front Back Push
Bench press
Chest
Barbell, bench
Front Back Push
Incline bench press
Chest, Shoulders
Barbell, incline bench
Front Back Push
Dumbbell bench press
Chest
Dumbbells, bench
Front Back Push
Incline dumbbell press
Chest, Shoulders
Dumbbells, incline bench
Front Back Push
Push-up
Chest
Bodyweight
Front Back Push
Chest fly
Chest
Dumbbells or cables
Front Back Push
Dip
Triceps, Chest
Dip bars
Front Back Push
Overhead press
Shoulders
Barbell
Front Back Push
Dumbbell shoulder press
Shoulders
Dumbbells
Front Back Push
Lateral raise
Shoulders
Dumbbells or cable
Front Back Push
Triceps pushdown
Triceps
Cable
Front Back Push
Skull crusher
Triceps
EZ bar or dumbbells
Front Back Pull
Pull-up
Upper back & lats
Bar
Front Back Pull
Lat pulldown
Upper back & lats
Cable machine
Front Back Pull
Barbell row
Upper back & lats, Traps
Barbell
Front Back Pull
Dumbbell row
Upper back & lats
Dumbbell, bench
Front Back Pull
Seated cable row
Upper back & lats, Traps
Cable machine
Front Back Pull
Chest-supported row
Upper back & lats, Traps
Incline bench, dumbbells
Front Back Pull
Face pull
Shoulders, Traps
Cable with rope
Front Back Pull
Biceps curl
Biceps
Dumbbells, barbell or cable
Front Back Full body
Farmer's carry
Forearms & grip, Traps
Dumbbells or kettlebells
Front Back Core
Plank
Abs
Bodyweight
Front Back Core
Side plank
Obliques
Bodyweight
Front Back Core
Dead bug
Abs
Bodyweight
Front Back Core
Hanging leg raise
Abs
Bar
Front Back Core
Ab wheel rollout
Abs
Ab wheel
Front Back Core
Pallof press
Obliques, Abs
Cable or band
Front Back Full body
Burpee
Heart & lungs, Quads
Bodyweight
Front Back Full body
Sled push
Quads, Glutes, Heart & lungs
Sled
Front Back Cardio
Running
Heart & lungs, Calves
None
Front Back Cardio
Rowing machine
Heart & lungs, Upper back & lats
Rower
Front Back Mobility
Hip flexor stretch
Quads
Bodyweight
General technique information only. If you have pain, an injury or a health condition, check with a doctor or physiotherapist before training.