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
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
Walking lunge
Quads, Glutes
Bodyweight or dumbbells
Front Back Legs
Reverse lunge
Glutes, Quads
Bodyweight or 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 Legs
Good morning
Hamstrings, Lower back
Barbell
Front Back Legs
Leg curl
Hamstrings
Machine
Front Back Legs
Nordic curl
Hamstrings
Partner or anchor
General technique information only. If you have pain, an injury or a health condition, check with a doctor or physiotherapist before training.