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
Trap bar deadlift
Quads, Glutes
Trap bar
Front Back Legs
Sumo deadlift
Glutes, Inner thighs, Quads
Barbell
Front Back Legs
Leg extension
Quads
Machine
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.