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
Glute bridge
Glutes
Bodyweight
Front Back Full body
Kettlebell swing
Glutes, Hamstrings
Kettlebell
Front Back Push
Push-up
Chest
Bodyweight
Front Back Push
Overhead press
Shoulders
Barbell
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
General technique information only. If you have pain, an injury or a health condition, check with a doctor or physiotherapist before training.