Band lateral gång
glutes·legs
●○○○○
resistance band
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Kalvhöjning
calves·legs
●○○○○
none
Fire Hydrant
glutes·legs
●○○○○
none
Frog Pump
glutes·legs
●○○○○
none
Glute Bridge
glutes·legs
●○○○○
none
Glute Kickback
glutes·legs
●○○○○
none
Isometric knee press
quadriceps·legs
●○○○○
none
Ben Curl
hamstrings·legs
●○○○○
leg curl_machine
Benförlängning
quadriceps·legs
●○○○○
leg extension_machine
Quad-set
quadriceps·legs
●○○○○
none
Omvänd utfall
AI formquadriceps·legs
●○○○○
none
Sitt-till-stå
quadriceps·legs
●○○○○
chair
Soleus-lyft sittande
calves·legs
●○○○○
none
Raklyft av ben (rehab)
quadriceps·legs
●○○○○
none
Höftabduktion liggande
glutes·legs
●○○○○
none
Supported glute bridge
glutes·legs
●○○○○
none
Wall-supported squat
quadriceps·legs
●○○○○
none
Terminal knäextension
quadriceps·legs
●○○○○
resistance band
Tibialis raise
calves·legs
●○○○○
none
Vägg sitta
quadriceps·legs
●○○○○
none
Box Step-Up
quadriceps·legs
●●○○○
none
Curtsy Lunge
glutes·legs
●●○○○
none
Excentrisk hälsänkning
calves·legs
●●○○○
none
Goblet Squat
AI formquadriceps·legs
●●○○○
dumbbellskettlebell
Lateral Lunge
glutes·legs
●●○○○
none
Benpress
quadriceps·legs
●●○○○
leg press_machine
Liggande benböj
hamstrings·legs
●●○○○
machine
Sittande vadhöjning
calves·legs
●●○○○
dumbbells
Single-leg calf raise
calves·legs
●●○○○
none
Smith machine calf raise
calves·legs
●●○○○
smith machine
Smith maskin knäböj
quadriceps·legs
●●○○○
smith machine
Stega upp
quadriceps·legs
●●○○○
dumbbellsbench
Walking Lunge
AI formquadriceps·legs
●●○○○
dumbbellsnone
Back Squat
AI formquadriceps·legs
●●●○○
barbell
Bulgarian Split Squat
AI formquadriceps·legs
●●●○○
dumbbellsbench
Åsne-vadhöjning
calves·legs
●●●○○
none
Hack squat
quadriceps·legs
●●●○○
hack squat_machine
Hip Thrust
AI formglutes·legs
●●●○○
barbellbench
Rumänsk marklyft
AI formhamstrings·legs
●●●○○
barbell
Enbens rumänsk marklyft
AI formhamstrings·legs
●●●○○
dumbbells
Sissy Squat
quadriceps·legs
●●●○○
none
Sumo marklyft
AI formglutes·legs
●●●○○
barbell
Konventionell marklyft
AI formhamstrings·legs
●●●●○
barbellweight plates
Front Squat
AI formquadriceps·legs
●●●●○
barbell
Glute-Ham Raise
hamstrings·legs
●●●●○
none
God morgon
hamstrings·legs
●●●●○
barbell
Jefferson marklyft
glutes·legs
●●●●○
barbellweight plates
Nordic Curl
hamstrings·legs
●●●●○
none
Knäböj över huvudet
quadriceps·legs
●●●●●
barbellweight plates
Pistol Squat
AI formquadriceps·legs
●●●●●
none
Y-Raise
shoulders·shoulders
●○○○○
dumbbells
Skivstångsaxellyft
traps·shoulders
●●○○○
barbell
Y-lyft liggande
upper back·shoulders
●●○○○
none
Band tricepsförlängning
triceps·arms
●○○○○
resistance band
Koncentration Curl
arms·arms
●○○○○
dumbbellsbench
Hantelcurl
arms·arms
●○○○○
dumbbells
Hammer Curl
arms·arms
●○○○○
dumbbells
Handled curl
forearms·arms
●○○○○
dumbbell
Skivstångscurl för biceps
biceps·arms
●●○○○
barbell
Bänkdopp
triceps·arms
●●○○○
bench
Kabel triceps pushdown
triceps·arms
●●○○○
cable machine
Triceps kast
triceps·arms
●●○○○
dumbbell
Hantel handled rulle
forearms·arms
●●○○○
dumbbell
EZ-bar curl
biceps·arms
●●○○○
ez barweight plates
Hantelförlängning över huvudet
triceps·arms
●●○○○
dumbbell
Overhead Triceps Extension
arms·arms
●●○○○
dumbbells
Predikant Curl
arms·arms
●●○○○
dumbbellsbench
Omvänd curl
forearms·arms
●●○○○
barbell
Rep pushdown
triceps·arms
●●○○○
cable machine
Triceps Rep Pushdown
arms·arms
●●○○○
cable
Bänkpress med nära grepp
AI formarms·arms
●●●○○
barbellbench
Skull Crusher
arms·arms
●●●○○
barbellbench
Triceps dip
triceps·arms
●●●○○
parallel bars
Fågelhund
core·core
●○○○○
none
Knastrande
core·core
●○○○○
none
Död bugg
core·core
●○○○○
none
Hältappar
core·core
●○○○○
none
Oblique crunch
obliques·core
●○○○○
none
Bäckentilt liggande
core·core
●○○○○
none
Planka
AI formcore·core
●○○○○
none
Dumbbell side bend
obliques·core
●○○○○
dumbbells
TVA-aktivering (indragning)
core·core
●○○○○
none
Cykel Crunch
core·core
●●○○○
none
Hollow Hold
core·core
●●○○○
none
Bägaren håller
core·core
●●○○○
kettlebell
Benhöjning
core·core
●●○○○
none
Modified side plank from knee
obliques·core
●●○○○
none
Pallof Press
obliques·core
●●○○○
resistance bands
Plank axeltapp
core·core
●●○○○
none
Omvänd Crunch
core·core
●●○○○
none
Rysk twist
core·core
●●○○○
none
Sidoplanka
core·core
●●○○○
none
Side plank (knee version)
obliques·core
●●○○○
none
Sidoplanka + benlyft
obliques·core
●●○○○
none
Resväska bära
obliques·core
●●○○○
dumbbell
Bridge with march
glutes·core
●●○○○
none
Cable woodchop
obliques·core
●●●○○
cable machinerope attachment
Hängande knähöjning
core·core
●●●○○
pull up_bar
Håll ihålig kropp
core·core
●●●○○
none
Hollow Rock
core·core
●●●○○
none
Side Plank Hip Dip
core·core
●●●○○
none
V-upp
core·core
●●●○○
none
Vägd planka
core·core
●●●○○
weight plates
Ab Wheel Rollout
core·core
●●●●○
ab wheel
Hängande benhöjning
core·core
●●●●○
pull up_bar
Kettlebell windmill
obliques·core
●●●●○
kettlebell
Draken flagga
core·core
●●●●●
bench
L-sit håll
core·core
●●●●●
parallel bars
Björnkrypning
full body·full body
●●○○○
none
Farmer Carry
back·full body
●●○○○
dumbbells
Kettlebell Swing
AI formglutes·full body
●●●○○
kettlebell
Bär över huvudet
shoulders·full body
●●●○○
dumbbell
Sandsäck axelbär
core·full body
●●●○○
sandbag
Thruster
AI formfull body·full body
●●●○○
dumbbells
Rengör och tryck
AI formfull body·full body
●●●●○
barbell
Ren dragning
back·full body
●●●●○
barbellweight plates
Djävulspress
shoulders·full body
●●●●○
dumbbell
Häng rent
back·full body
●●●●○
barbellweight plates
Kettlebell ren
shoulders·full body
●●●●○
kettlebell
Man Maker
full body·full body
●●●●○
dumbbells
Tryck tryck
shoulders·full body
●●●●○
barbellweight plates
Turkisk Get-up
AI formcore·full body
●●●●○
kettlebell
Kettlebellsnack
shoulders·full body
●●●●●
kettlebell
Rengör ström
back·full body
●●●●●
barbellweight plates
Push jerk
shoulders·full body
●●●●●
barbellweight plates
Ryggdrag
back·full body
●●●●●
barbellweight plates
Wall push-up
chest·push
●○○○○
none
Band overhead press
shoulders·push
●●○○○
resistance band
Hantelfluga
chest·push
●●○○○
dumbbellbench
Hantel fronthöjning
shoulders·push
●●○○○
dumbbells
Hantel lateral höjning
shoulders·push
●●○○○
dumbbell
Landmine Press
shoulders·push
●●○○○
barbell
Lateral höjning
shoulders·push
●●○○○
dumbbells
Plåtpress (Svend press)
chest·push
●●○○○
weight plates
Armhävning
AI formchest·push
●●○○○
none
Push-up med brett grepp
chest·push
●●○○○
none
Arnold Press
AI formshoulders·push
●●●○○
dumbbells
Skivstång Bänkpress
AI formchest·push
●●●○○
barbellbench
Avvisa Push-up
chest·push
●●●○○
none
Diamond Push-up
arms·push
●●●○○
none
Hantel Bänkpress
AI formchest·push
●●●○○
dumbbellsbench
Hantel axelpress
AI formshoulders·push
●●●○○
dumbbells
Hinduisk armhävning
chest·push
●●●○○
none
Incline Hantel Press
AI formchest·push
●●●○○
dumbbellsbench
Gädda Push-up
AI formshoulders·push
●●●○○
none
Archer Push-up
chest·push
●●●●○
none
Dips
chest·push
●●●●○
parallel bars
Handstående Push-up Prep
shoulders·push
●●●●○
none
Overheadpress
AI formshoulders·push
●●●●○
barbell
Ring push-up
chest·push
●●●●○
gymnastic rings
Sots pressar
shoulders·push
●●●●●
barbellweight plates
Vägghandstativ armhävning
shoulders·push
●●●●●
wall
Bandet dras isär
shoulders·pull
●○○○○
resistance band
Dead Hang
forearms·pull
●○○○○
pull up_bar
Hantel rycker på axlarna
traps·pull
●○○○○
dumbbell
Yttre rotation med band
shoulders·pull
●○○○○
resistance bands
Face Pull
shoulders·pull
●○○○○
cable
Seated row (band)
upper back·pull
●○○○○
resistance band
Rycka på axlarna
back·pull
●○○○○
dumbbells
Australian Pull-up
AI formback·pull
●●○○○
barbellrack
Band sittande rad
back·pull
●●○○○
resistance band
Cable curl
biceps·pull
●●○○○
cable machine
Close-grip lat pulldown
lats·pull
●●○○○
cable machinev handle
Inverterad rad
AI formback·pull
●●○○○
barbellrack
Lat Pulldown
back·pull
●●○○○
cable
Enarmad hantelrad
AI formback·pull
●●○○○
dumbbellsbench
Omvänd fluga
shoulders·pull
●●○○○
dumbbells
Bent-over reverse fly
traps·pull
●●○○○
dumbbells
Ring Row
back·pull
●●○○○
rings
Sittande kabelrad
back·pull
●●○○○
cable
Enarmad hantelrad
back·pull
●●○○○
dumbbellbench
Straight-arm pulldown
lats·pull
●●○○○
cable machinerope attachment
Stående rodd
traps·pull
●●○○○
dumbbells
Wide-grip cable row
lats·pull
●●○○○
cable machinewide bar
Wide-grip lat pulldown
lats·pull
●●○○○
cable machinebar attachment
Zottman curl
biceps·pull
●●○○○
dumbbells
Skivstångsraden
AI formback·pull
●●●○○
barbell
Chin-up
AI formback·pull
●●●○○
pull up_bar
Drag curl
biceps·pull
●●●○○
barbell
Hanteltröja
lats·pull
●●●○○
dumbbellbench
Neutralt grepp Pull-up
AI formback·pull
●●●○○
pull up_bar
Pendlay Row
AI formback·pull
●●●○○
barbell
Snatch-grip shrug
traps·pull
●●●○○
barbell
Spider curl
biceps·pull
●●●○○
dumbbellsbench
T-stång rad
back·pull
●●●○○
barbell
Konventionell marklyft
AI formhamstrings·pull
●●●●○
barbell
Uppdrag
AI formback·pull
●●●●○
pull up_bar
Snatch-grip marklyft
back·pull
●●●●○
barbellweight plates
Tyngd chin-up
biceps·pull
●●●●○
pull up_barweight belt
L-sit pull-up
back·pull
●●●●●
pull up_bar
Muskeluppgång
back·pull
●●●●●
pull up_bar
Butt Kicks
full body·cardio
●○○○○
none
Häl-till-tå-gång
core·cardio
●○○○○
none
Höga knän
full body·cardio
●○○○○
none
Hopprep
calves·cardio
●○○○○
jump rope
Hoppande jack
full body·cardio
●○○○○
none
Hoppande knektar
full body·cardio
●○○○○
none
Sidoblandning
legs·cardio
●○○○○
none
Sittande marsch
hip flexors·cardio
●○○○○
chair
Långsam promenad med armpendling
full body·cardio
●○○○○
none
Standing march
hip flexors·cardio
●○○○○
none
Gå på stället
cardio·cardio
●○○○○
none
Burpee utan push-up
full body·cardio
●●○○○
none
Bergsklättrare
core·cardio
●●○○○
none
Cross-body mountain climber
core·cardio
●●○○○
none
Plank jack
core·cardio
●●○○○
none
Skuggboxning
full body·cardio
●●○○○
none
Bear crawl walk-out
shoulders·cardio
●●●○○
none
Bredhopp
glutes·cardio
●●●○○
none
Burpee
full body·cardio
●●●○○
none
Burpees
full body·cardio
●●●○○
none
Hoppa knäböj
quadriceps·cardio
●●●○○
none
Double-Under
cardio·cardio
●●●○○
jump rope
Lateral bound
glutes·cardio
●●●○○
none
Alternating lunge jump
quadriceps·cardio
●●●○○
none
Skater Jump
glutes·cardio
●●●○○
none