Datasets:

RepDB
/

exercise-dataset

id stringlengths 3 47	name_en stringlengths 5 47	name_de stringlengths 5 57	name_es stringlengths 5 61	category stringclasses 5 values	force_type stringclasses 4 values	mechanic stringclasses 2 values	difficulty stringclasses 3 values	equipment stringclasses 55 values	body_part stringclasses 9 values	primary_muscles stringclasses 98 values	secondary_muscles stringlengths 6 97 ⌀	goals stringclasses 30 values	tags stringlengths 4 100 ⌀	met float64 1.3 11.8	is_unilateral bool 2 classes	is_bodyweight bool 2 classes	description_en stringlengths 43 255	instructions_en stringlengths 111 669	image_flat_start stringlengths 26 70 ⌀	image_flat_peak stringlengths 25 69 ⌀	image_flat_main stringlengths 27 54 ⌀
ab-wheel-rollout	Ab Wheel Rollout	Bauchroller	Rueda Abdominal	strength	pull	compound	intermediate	ab_wheel	core	rectus_abdominis\|transverse_abdominis	anterior_deltoid\|latissimus_dorsi\|obliques\|serratus_anterior	hypertrophy\|strength	core_focus	6	false	false	A core exercise rolling a wheel forward and back, training anti-extension of the spine.	Kneel on the floor and grip the ab wheel handles shoulder-width. \| Brace the core hard so the lower back stays neutral. \| Roll the wheel slowly forward, extending the body as far as you can control. \| Stop before the hips sag or the back arches. \| Pull the wheel back to the knees by contracting the abs.	images/flat/ab-wheel-rollout-start.webp	images/flat/ab-wheel-rollout-peak.webp	null
air-bike	Air Bike	Air Bike	Bicicleta de Aire	cardio	push	compound	intermediate	air_bike	full_body	hamstrings\|quadriceps	gluteus_maximus\|latissimus_dorsi\|pectoralis_major\|rectus_abdominis	hypertrophy\|strength	lower_back_safe\|shoulder_safe\|no_axial_load\|knee_safe	8	false	false	A full-body conditioning exercise on the air bike, combining pedaling with an arm push-pull for sustained power output.	Sit on the air bike and grip the moving handles. \| Place your feet on the pedals and brace your core. \| Push and pull the handles while pedaling at a steady pace. \| Drive with both arms and legs to maintain power output. \| Continue for the desired duration or distance.	null	null	images/flat/air-bike-main.webp
archer-pull-ups	Archer Pull Ups	Archer-Klimmzüge	Dominadas Arquero	strength	pull	compound	advanced	pull_up_bar	back	latissimus_dorsi	biceps_brachii\|forearm_flexors\|posterior_deltoid\|rhomboids	hypertrophy\|strength	knee_safe\|no_axial_load\|lower_back_safe\|shoulder_safe	6	false	false	A unilateral pull-up shifting the body toward one hand while the other arm stays straight, building single-arm pulling strength.	Grip the bar wider than shoulder width with palms facing away. \| Pull yourself up while shifting your body toward one hand. \| Keep the opposite arm straight as a support. \| Lower yourself under control back to the hang. \| Alternate sides each rep or complete reps on one side first.	images/flat/archer-pull-ups-start.webp	images/flat/archer-pull-ups-peak.webp	null
archer-push-ups	Archer Push Ups	Archer-Liegestütze	Push-Ups Arquero	strength	push	compound	advanced	null	chest	pectoralis_major	anterior_deltoid\|rectus_abdominis\|serratus_anterior\|triceps_brachii	hypertrophy\|strength	knee_safe\|no_axial_load\|lower_back_safe\|shoulder_safe	5	false	true	A wide push-up lowering toward one hand while the opposite arm stays straight, loading one side at a time.	Set up in a wide push-up position with arms straight. \| Lower yourself toward one hand while keeping the other arm straight. \| Keep your core tight and body in a straight line. \| Press back up to the start position. \| Alternate sides each rep for the desired number of reps.	images/flat/archer-push-ups-start.webp	images/flat/archer-push-ups-peak.webp	null
arnold-press	Arnold Press	Arnold Press	Press Arnold	strength	push	compound	intermediate	dumbbell	shoulders	anterior_deltoid\|lateral_deltoid	serratus_anterior\|trapezius\|triceps_brachii	hypertrophy\|strength	knee_safe\|lower_back_safe\|no_axial_load	6	false	false	An overhead press variation rotating the palms from facing the body to facing forward, working the front and side deltoids.	Hold a pair of dumbbells at shoulder height with palms facing you. \| Press the dumbbells overhead while rotating your palms to face forward. \| Fully extend your arms at the top without locking the elbows. \| Reverse the motion and rotate back to the start. \| Repeat for the desired number of reps.	images/flat/arnold-press-start.webp	images/flat/arnold-press-peak.webp	null
assisted-dips	Machine Assisted Dips	Dips an der Assistenzmaschine	Fondos en Máquina Asistida	strength	push	compound	beginner	dip_machine	upper_arms	pectoralis_major\|triceps_brachii	anterior_deltoid\|rhomboids	hypertrophy\|strength	knee_safe\|no_axial_load\|lower_back_safe	6	false	false	A beginner-friendly dip performed on an assisted machine that offsets body weight, training the chest and triceps.	Step onto the assisted dip machine with knees on the pad. \| Grip the parallel bars and support your weight with straight arms. \| Lower your body by bending your elbows until shoulders are below elbows. \| Press back up to the start position. \| Repeat for the desired number of reps.	images/flat/assisted-dips-start.webp	images/flat/assisted-dips-peak.webp	null
assisted-pull-ups	Assisted Pull Ups	Unterstützte Klimmzüge	Dominadas Asistidas	strength	pull	compound	beginner	assisted_pullup_machine	back	latissimus_dorsi	biceps_brachii\|forearm_flexors\|posterior_deltoid\|rhomboids	hypertrophy\|strength	knee_safe\|no_axial_load\|lower_back_safe\|shoulder_safe	6	false	false	A machine-assisted pull-up reducing the effective body weight, allowing beginners to train the lats through a full range.	Place your knees on the assisted pull-up machine pad. \| Grip the bar with palms facing away, slightly wider than shoulders. \| Pull your chest toward the bar by driving your elbows down. \| Lower yourself under control to a full hang. \| Repeat for the desired number of reps.	images/flat/assisted-pull-ups-start.webp	images/flat/assisted-pull-ups-peak.webp	null
back-extension	Back Extension	Rückenstreckung	Extensión de Espalda	strength	pull	isolation	beginner	null	back	erector_spinae	gluteus_maximus\|hamstrings	hypertrophy\|rehabilitation	leg_day\|knee_safe\|no_axial_load\|lower_back_safe\|shoulder_safe	3.5	false	true	An isolation movement targeting the lower back erector spinae on a hyperextension bench.	Lie face down on a hyperextension bench with hips at the pad edge. \| Lower your upper body toward the floor. \| Raise your torso back up until your body is straight. \| Repeat.	images/flat/back-extension-start.webp	images/flat/back-extension-peak.webp	null
back-lever	Back Lever	Back Lever	Back lever	strength	static	compound	advanced	pull_up_bar	full_body	erector_spinae\|latissimus_dorsi	anterior_deltoid\|gluteus_maximus\|rectus_abdominis	strength	null	6	false	false	An advanced gymnastic isometric: hanging from a bar, the body is held horizontal and face-down in a straight line, demanding total-body tension through the lats, core, and posterior chain.	Hang from a bar with an overhand grip and rotate backward through the arms until inverted. \| Lower the body forward and down until it is horizontal, facing the floor. \| Keep the arms straight and the whole body in one rigid line from head to heels. \| Brace the core and squeeze the glutes so the hips and shoulders do no...	null	null	images/flat/back-lever-main.webp
ball-leg-curl	Stability Ball Leg Curl	Stability-Ball-Beinbeuger	Curl de Piernas con Pelota de Estabilidad	strength	pull	isolation	intermediate	stability_ball	upper_legs	hamstrings	gastrocnemius\|gluteus_maximus	hypertrophy\|strength	leg_day	5	false	false	A bodyweight hamstring curl using a stability ball, rolling the heels toward the glutes while bridging the hips.	Lie face-up on the floor with your heels and lower calves on top of a stability ball, arms out for balance. \| Press through the heels to raise your hips into a straight line from shoulders to ankles. \| Keeping the hips up, bend the knees to roll the ball toward your glutes. \| Extend the legs back out under control with...	images/flat/ball-leg-curl-start.webp	images/flat/ball-leg-curl-peak.webp	null
ball-pike	Ball Pike	Ball Pike	Pike con Pelota	strength	pull	compound	advanced	stability_ball	core	obliques\|rectus_abdominis	anterior_deltoid\|hip_flexors\|serratus_anterior	hypertrophy\|strength	core_focus	6	false	false	An advanced core exercise where the hips pike up while the feet roll a stability ball toward the chest.	Place the shins on a stability ball and hands on the floor in a high plank. \| Brace the core and keep the legs straight. \| Pike the hips up, rolling the ball toward the chest as the body forms an inverted V. \| Pause briefly at the top. \| Roll the ball back out to the starting plank.	images/flat/ball-pike-start.webp	images/flat/ball-pike-peak.webp	null
band-assisted-pull-ups	Band Assisted Pull Ups	Klimmzüge mit Widerstandsband	Dominadas Asistidas con Banda	strength	pull	compound	beginner	resistance_band	back	latissimus_dorsi	biceps_brachii\|forearm_flexors\|posterior_deltoid\|rhomboids	hypertrophy\|strength	knee_safe\|no_axial_load\|lower_back_safe\|shoulder_safe	6	false	false	A pull-up variation using a resistance band for assistance, reducing the load to build toward unassisted reps.	Loop a resistance band over the pull-up bar and step one foot into it. \| Grip the bar with palms facing away, shoulder-width apart. \| Pull your chest toward the bar by driving your elbows down. \| Lower yourself under control to a full hang. \| Repeat for the desired number of reps.	images/flat/band-assisted-pull-ups-start.webp	images/flat/band-assisted-pull-ups-peak.webp	null
band-pull-apart	Band Pull Apart	Band-Pull-Apart	Separación de Banda Elástica	strength	pull	isolation	beginner	resistance_band	shoulders	posterior_deltoid	rhomboids\|trapezius	hypertrophy\|rehabilitation	pull_day\|shoulder_safe	5	false	false	A high-volume rear delt and scapular retractor exercise performed by pulling a resistance band apart at shoulder height.	Stand holding a light resistance band with both hands, arms extended straight in front at shoulder height. \| Hands start shoulder-width apart, palms facing down. \| Keeping arms straight, pull the band apart by driving the hands out to the sides. \| Finish with the band touching your chest and the shoulder blades squeeze...	images/flat/band-pull-apart-start.webp	images/flat/band-pull-apart-peak.webp	null
banded-adductor-stretch	Banded Adductor Stretch	Adduktoren-Dehnung mit Band	Estiramiento de Aductores con Banda	stretching	static	isolation	beginner	resistance_band	upper_legs	adductors	hamstrings	mobility	mobility\|stretching	5	true	false	A lying stretch that uses a band to guide one straight leg out to the side and lengthen the inner thigh.	Lie on your back with a band looped around one foot. \| Raise that leg and let it open out to the side. \| Hold the band to control how far the leg lowers. \| Hold for 20 to 30 seconds, breathing steadily. \| Switch sides and repeat.	null	null	images/flat/banded-adductor-stretch-main.webp
banded-ankle-stretch	Banded Ankle Stretch	Sprunggelenk-Dehnung mit Band	Estiramiento de Tobillo con Banda	stretching	static	isolation	beginner	resistance_band	lower_legs	gastrocnemius	soleus	mobility	mobility\|stretching	5	true	false	A seated stretch that uses a band around the forefoot to flex the ankle and lengthen the calf.	Sit with one leg extended and a band around the forefoot. \| Hold the band in both hands. \| Pull so the toes draw back toward your shin. \| Hold for 20 to 30 seconds, breathing steadily. \| Switch sides and repeat.	null	null	images/flat/banded-ankle-stretch-main.webp
banded-calf-stretch	Banded Calf Stretch	Wadendehnung mit Band	Estiramiento de Pantorrilla con Banda	stretching	static	isolation	beginner	resistance_band	lower_legs	gastrocnemius	soleus	mobility	mobility\|stretching	5	true	false	A lying stretch that uses a band around the ball of the foot to flex the ankle and lengthen the calf.	Lie on your back and loop a band around the ball of one foot. \| Raise the leg and keep it fairly straight. \| Pull the band so your toes draw back toward your shin. \| Hold for 20 to 30 seconds, breathing steadily. \| Switch sides and repeat.	null	null	images/flat/banded-calf-stretch-main.webp
banded-chest-stretch	Banded Chest Stretch	Brustdehnung mit Band	Estiramiento de Pecho con Banda	stretching	static	isolation	beginner	resistance_band	chest	pectoralis_major	anterior_deltoid	mobility	mobility\|stretching	5	false	false	A standing stretch that opens the chest by holding a band behind the back and drawing the arms apart.	Hold a band behind your back with both hands. \| Straighten your arms and draw them apart. \| Lift your chest and squeeze your shoulder blades. \| Hold for 20 to 30 seconds, breathing steadily.	null	null	images/flat/banded-chest-stretch-main.webp
banded-clamshell	Banded Clamshell	Clamshell mit Band	Almeja con Banda	strength	pull	isolation	beginner	loop_band	upper_legs	gluteus_medius	gluteus_maximus	rehabilitation\|endurance\|hypertrophy	leg_day\|warm_up	5	false	false	A clamshell hip-abduction performed with a loop band wrapped above the knees. The band adds constant tension on the gluteus medius — a small, focused isolation drill for hip stability.	Lie on your side with hips and knees bent to roughly 45 degrees, feet stacked. \| Place a loop band around both legs above the knees. \| Keep the feet pressed together and the pelvis stable — do not roll back as you move. \| Open the top knee upward against the band, like a clamshell opening, until you feel the glute fire...	images/flat/banded-clamshell-start.webp	images/flat/banded-clamshell-peak.webp	null
banded-figure-4-stretch	Banded Figure-4 Stretch	Vierer-Dehnung mit Band	Estiramiento Figura 4 con Banda	stretching	static	isolation	beginner	resistance_band	upper_legs	gluteus_maximus	gluteus_medius	mobility	mobility\|stretching	5	true	false	A lying glute stretch in a figure-4 position, using a band to draw both legs toward the chest.	Lie on your back and cross one ankle over the opposite thigh. \| Loop a band around the supporting thigh. \| Pull both legs toward your chest with the band. \| Hold for 20 to 30 seconds, breathing steadily. \| Switch sides and repeat.	null	null	images/flat/banded-figure-4-stretch-main.webp
banded-fire-hydrant	Banded Fire Hydrant	Banded Fire Hydrant	Hidrante de Fuego con Banda	strength	push	isolation	beginner	loop_band	upper_legs	gluteus_medius	gluteus_maximus	hypertrophy	leg_day\|glute_focus	5	true	false	This isolation exercise uses a loop band to target and strengthen the gluteus medius and maximus, improving hip abduction and stability.	Place a loop band just above your knees and assume a quadruped position with hands under shoulders and knees under hips. \| Keep your core engaged and back flat, maintaining a neutral spine throughout the movement. \| Slowly lift one knee out to the side, keeping the knee bent at 90 degrees, until your thigh is parallel ...	images/flat/banded-fire-hydrant-start.webp	images/flat/banded-fire-hydrant-peak.webp	null
banded-glute-bridge	Banded Glute Bridge	Glute Bridge mit Band	Puente de Glúteos con Banda	strength	push	compound	beginner	loop_band	upper_legs	gluteus_maximus	gluteus_medius\|hamstrings	hypertrophy\|rehabilitation\|endurance	leg_day	6	false	false	A glute bridge with a loop band placed above the knees. Driving the knees out against the band recruits the gluteus medius alongside the prime glute-max bridge — a cheap accessory that doubles as hip activation.	Lie on your back with the knees bent and feet flat on the floor, shoulder-width apart. \| Place a loop band around both legs just above the knees. \| Press the lower back into the floor and brace the core. \| Drive through the heels and squeeze the glutes to lift the hips into a bridge — keep the band tension by pushing t...	images/flat/banded-glute-bridge-start.webp	images/flat/banded-glute-bridge-peak.webp	null
banded-good-morning	Banded Good Morning	Banded Good Morning	Buenos Días con Banda	strength	pull	compound	beginner	loop_band	upper_legs	gluteus_maximus\|hamstrings	erector_spinae	hypertrophy	pull_day\|leg_day	6	false	false	A hip-hinge with a loop band over the upper back, targeting the hamstrings and glutes.	Stand on a loop band with both feet and pass it over the back of your neck. \| Set feet hip-width with a soft bend in the knees. \| Hinge at the hips, pushing them back with a flat back. \| Lower until you feel a stretch in the hamstrings. \| Drive the hips forward to return to standing.	images/flat/banded-good-morning-start.webp	images/flat/banded-good-morning-peak.webp	null
banded-hamstring-stretch	Banded Hamstring Stretch	Hamstring-Dehnung mit Band	Estiramiento de Isquiotibiales con Banda	stretching	static	isolation	beginner	resistance_band	upper_legs	hamstrings	gastrocnemius	mobility	mobility\|stretching	5	true	false	A lying stretch that uses a band around the foot to draw a straight leg toward the torso and lengthen the hamstring.	Lie on your back and loop a band around one foot. \| Raise that leg straight up, holding the band in both hands. \| Gently pull the band to draw the leg toward you. \| Hold for 20 to 30 seconds, breathing steadily. \| Switch sides and repeat.	null	null	images/flat/banded-hamstring-stretch-main.webp
banded-hip-thrust	Banded Hip Thrust	Band-Hüftstoß	Empuje de Cadera con Banda	strength	push	compound	beginner	loop_band	upper_legs	gluteus_maximus	gluteus_medius\|hamstrings	hypertrophy\|strength	leg_day\|glute_focus\|requires_bench	6	false	false	This exercise uses a loop band to increase glute activation during a hip thrust, effectively targeting the gluteus maximus, hamstrings, and gluteus medius for improved lower body strength.	Place a loop band just above your knees and sit on the floor with your upper back against a bench. \| Bend your knees, plant your feet hip-width apart, and position the band to create tension. \| Drive through your heels, extend your hips, and lift your glutes off the floor until your body forms a straight line from shou...	images/flat/banded-hip-thrust-start.webp	images/flat/banded-hip-thrust-peak.webp	null
banded-it-band-stretch	Banded IT-Band Stretch	IT-Band-Dehnung mit Band	Estiramiento de Banda Iliotibial con Banda	stretching	static	isolation	beginner	resistance_band	upper_legs	abductors	gluteus_maximus\|gluteus_medius	mobility	mobility\|stretching	5	true	false	A lying stretch that uses a band to draw one leg across the body and target the outer thigh and hip.	Lie on your back with a band around one raised foot. \| Hold the band with the opposite hand. \| Draw the straight leg across your body toward the floor. \| Hold for 20 to 30 seconds, breathing steadily. \| Switch sides and repeat.	null	null	images/flat/banded-it-band-stretch-main.webp
banded-kneeling-hip-thrust	Banded Kneeling Hip Thrust	Kniender Hüftstoß mit Band	Empuje de Cadera Arrodillado con Banda	strength	push	compound	beginner	loop_band	upper_legs	gluteus_maximus	hamstrings	hypertrophy	leg_day\|glute_focus	6	false	false	This exercise strengthens the glutes and hamstrings by driving the hips forward against band resistance from a kneeling position.	Place a loop band just above your knees. Kneel on the floor with your torso upright and knees hip-width apart. \| Lean slightly forward from your hips, keeping your back straight and core braced. \| Initiate the movement by squeezing your glutes, driving your hips forward until your torso is upright. \| Squeeze your glute...	images/flat/banded-kneeling-hip-thrust-start.webp	images/flat/banded-kneeling-hip-thrust-peak.webp	null
banded-lat-stretch	Banded Lat Stretch	Lat-Dehnung mit Band	Estiramiento de Dorsales con Banda	stretching	static	isolation	beginner	resistance_band	back	latissimus_dorsi	posterior_deltoid	mobility	mobility\|stretching	5	false	false	A standing stretch that lengthens the lats by hinging forward while holding a band overhead under tension.	Hold a band overhead with both hands under light tension. \| Hinge forward at the hips with your arms reaching ahead. \| Let your chest sink to lengthen the sides of your back. \| Hold for 20 to 30 seconds, breathing steadily.	null	null	images/flat/banded-lat-stretch-main.webp
banded-lateral-walk	Banded Lateral Walk	Lateral Walk mit Band	Caminata Lateral con Banda	strength	dynamic	compound	beginner	loop_band	upper_legs	gluteus_medius	gluteus_maximus\|quadriceps	rehabilitation\|endurance\|hypertrophy	leg_day\|warm_up	6	false	false	A side-stepping movement performed with a loop band wrapped above the knees or around the ankles. Constant abduction tension fires the gluteus medius — a staple warm-up and rehab drill for hip stability.	Place a loop band around the legs above the knees (or around the ankles for a harder version). \| Stand in a quarter-squat: feet shoulder-width, hips back, chest up, knees tracking over the toes. \| Step one foot directly out to the side against the band tension. \| Bring the trailing foot in toward the lead — keep tensio...	images/flat/banded-lateral-walk-start.webp	images/flat/banded-lateral-walk-peak.webp	null
banded-rear-delt-stretch	Banded Rear Delt Stretch	Hintere-Schulter-Dehnung mit Band	Estiramiento de Deltoides Posterior con Banda	stretching	static	isolation	beginner	resistance_band	shoulders	posterior_deltoid	rhomboids\|trapezius	mobility	mobility\|stretching	5	true	false	A standing stretch that targets the rear shoulder by pulling one arm across the body against band tension.	Loop a band around one arm and hold the other end. \| Draw that arm horizontally across your chest. \| Use the band to deepen the pull gently. \| Hold for 20 to 30 seconds, breathing steadily. \| Switch sides and repeat.	null	null	images/flat/banded-rear-delt-stretch-main.webp
banded-romanian-deadlift	Banded Romanian Deadlift	Banded Romanian Deadlift	Peso Muerto Rumano con Banda	strength	pull	compound	beginner	loop_band	upper_legs	gluteus_maximus\|hamstrings	erector_spinae	hypertrophy	pull_day\|leg_day	6	false	false	A Romanian deadlift using a loop band, ideal for warm-ups and learning the hip-hinge pattern.	Stand on a loop band with both feet and grip the top of the band. \| Set feet hip-width with a soft bend in the knees. \| Hinge at the hips, sliding the hands down the legs. \| Lower until you feel a stretch in the hamstrings. \| Drive the hips forward to return to standing.	images/flat/banded-romanian-deadlift-start.webp	images/flat/banded-romanian-deadlift-peak.webp	null
banded-seated-hip-abduction	Banded Seated Hip Abduction	Bandgestütztes sitzendes Hüftabduktion	Abducción de Cadera Sentado con Banda	strength	push	isolation	beginner	loop_band	upper_legs	gluteus_medius	gluteus_maximus	hypertrophy	leg_day\|glute_focus	5	false	false	This isolation exercise targets the gluteus medius and maximus by externally rotating the hips against band resistance while seated.	Sit on a bench or chair with a loop band around your knees. \| Keep your feet flat on the floor, hip-width apart, and maintain an upright posture. \| Push your knees outwards against the band, engaging your glutes. \| Hold the peak contraction briefly, then slowly return your knees to the starting position. \| Control the ...	images/flat/banded-seated-hip-abduction-start.webp	images/flat/banded-seated-hip-abduction-peak.webp	null
banded-shoulder-stretch	Banded Shoulder Stretch	Schulterdehnung mit Band	Estiramiento de Hombros con Banda	stretching	static	isolation	beginner	resistance_band	shoulders	anterior_deltoid	pectoralis_major	mobility	mobility\|stretching	5	false	false	A standing stretch that opens the shoulders and chest by holding a band behind the back, one hand high and one low.	Hold a band behind your back, one hand high and one low. \| Keep light tension in the band. \| Open your chest and draw your shoulders gently back. \| Hold for 20 to 30 seconds, breathing steadily.	null	null	images/flat/banded-shoulder-stretch-main.webp
banded-squat	Banded Squat	Banded Squat	Sentadilla con Banda	strength	push	compound	beginner	loop_band	upper_legs	gluteus_maximus\|quadriceps	gluteus_medius\|hamstrings	hypertrophy	leg_day	6	false	false	A bodyweight squat with a loop band above the knees to teach knees-out tracking.	Place a loop band just above the knees. \| Stand with feet shoulder-width apart, toes slightly out. \| Push the knees out against the band as you squat down. \| Descend until thighs are parallel or below. \| Drive through the heels to stand back up.	images/flat/banded-squat-start.webp	images/flat/banded-squat-peak.webp	null
banded-standing-curl	Banded Standing Leg Curl	Stehender Beinbeuger mit Band	Curl de Pierna de Pie con Banda	strength	pull	isolation	beginner	loop_band	upper_legs	hamstrings	gastrocnemius	hypertrophy	arm_day\|pull_day	5	true	false	A standing hamstring curl using a loop band anchored around the ankle, useful for travel or as a low-load hamstring finisher.	Loop a resistance band around one ankle and anchor the other end under your standing foot or a fixed point in front of you. \| Stand tall, holding onto something for balance if needed, with a slight bend in the standing knee. \| Curl the banded heel up and back toward your glute, keeping the thigh still. \| Squeeze the ha...	images/flat/banded-standing-curl-start.webp	images/flat/banded-standing-curl-peak.webp	null
banded-standing-hip-abduction	Banded Standing Hip Abduction	Bandgestütztes Stehendes Hüftabduktion	Abducción de Cadera de Pie con Banda	strength	push	isolation	beginner	loop_band	upper_legs	gluteus_medius	gluteus_maximus	hypertrophy	leg_day\|glute_focus	5	true	false	This isolation exercise targets the gluteus medius and maximus, improving hip stability and strength by abducting the leg against band resistance.	Place a loop band around your ankles or just above your knees. \| Stand tall with a slight bend in your knees and brace your core. \| Shift your weight onto one leg, maintaining a stable torso. \| Slowly abduct the free leg out to the side, feeling the glute contract. \| Control the movement as you return the leg to the st...	images/flat/banded-standing-hip-abduction-start.webp	images/flat/banded-standing-hip-abduction-peak.webp	null
banded-standing-hip-adduction	Banded Standing Hip Adduction	Banded Standing Hip Adduction	Aducción de Cadera de Pie con Banda	strength	pull	isolation	beginner	loop_band	upper_legs	adductors	null	hypertrophy	leg_day	5	true	false	A standing hip adduction with a loop band, isolating the inner thigh adductors.	Anchor a loop band to a sturdy upright at ankle height. \| Step into the loop with the working leg facing the anchor side. \| Stand a few feet away so the band has tension. \| Sweep the working leg across the body toward the standing leg. \| Return slowly to the start. Complete reps per side, then switch.	images/flat/banded-standing-hip-adduction-start.webp	images/flat/banded-standing-hip-adduction-peak.webp	null
banded-sumo-walk	Banded Sumo Walk	Banded Sumo Walk	Caminata Sumo con Banda	strength	push	compound	beginner	loop_band	upper_legs	gluteus_maximus\|gluteus_medius	quadriceps	hypertrophy\|endurance	leg_day\|glute_focus\|warm_up	6	false	false	A wide-stance lateral walk with a loop band above the knees, targeting the glute medius and maximus.	Place a loop band just above the knees. \| Drop into a quarter squat with feet wider than shoulder-width. \| Step forward in a wide stance, keeping tension on the band. \| Continue stepping forward, alternating feet, for the prescribed distance. \| Stay low throughout — do not stand up between steps.	images/flat/banded-sumo-walk-start.webp	images/flat/banded-sumo-walk-peak.webp	null
banded-terminal-knee-extension	Banded Terminal Knee Extension	Banded Terminal Knee Extension	Extensión Terminal de Rodilla con Banda	strength	push	isolation	beginner	loop_band	upper_legs	quadriceps	null	hypertrophy\|mobility	leg_day\|rehab	5	true	false	An isolation drill that locks out the knee against band resistance, often used for VMO and knee rehab.	Anchor a loop band to a sturdy upright at knee height. \| Step into the loop so the band sits behind one knee. \| Step back so the band pulls the knee into a slight bend. \| Extend the knee fully against the band, contracting the quad. \| Return slowly. Complete reps per side, then switch.	images/flat/banded-terminal-knee-extension-start.webp	images/flat/banded-terminal-knee-extension-peak.webp	null
banded-triceps-stretch	Banded Triceps Stretch	Trizeps-Dehnung mit Band	Estiramiento de Tríceps con Banda	stretching	static	isolation	beginner	resistance_band	upper_arms	triceps_brachii	latissimus_dorsi	mobility	mobility\|stretching	5	true	false	A standing stretch that lengthens the triceps by reaching one hand behind the head against band tension.	Hold a band that runs down your back, top hand behind your head. \| Anchor the lower hand at your lower back. \| Reach the top hand down to feel the triceps lengthen. \| Hold for 20 to 30 seconds, breathing steadily. \| Switch sides and repeat.	null	null	images/flat/banded-triceps-stretch-main.webp
barbell-ab-rollout	Barbell Ab Rollout	Langhantel-Ab-Rollout	Rueda Abdominal con Barra	strength	dynamic	compound	intermediate	barbell	core	rectus_abdominis	latissimus_dorsi\|obliques\|transverse_abdominis	hypertrophy\|strength	core\|lower_back_safe	6	false	false	A kneeling ab rollout using a loaded barbell with plates, giving smoother rolling and adjustable load compared to an ab wheel.	Load plates of equal size on both ends of a barbell and place it on the floor. \| Kneel behind the bar and grip it shoulder-width, arms extended. \| Brace the core hard, then roll the bar forward away from your body. \| Go as far as you can keep a neutral spine — stop before the hips sag. \| Pull the bar back to the starti...	images/flat/barbell-ab-rollout-start.webp	images/flat/barbell-ab-rollout-peak.webp	null
barbell-calf-raise	Barbell Calf Raise	Langhantel-Wadenheben	Elevación de Talones con Barra	strength	push	isolation	intermediate	barbell	lower_legs	gastrocnemius	soleus	hypertrophy	knee_safe\|shoulder_safe\|lower_back_safe\|no_axial_load	5	false	false	A standing calf raise loaded with a barbell across the upper back, using a raised platform for a deeper heel stretch.	Place a barbell across your upper back as in a squat. \| Stand with the balls of your feet on a raised platform. \| Push up onto your toes as high as possible. \| Pause and squeeze your calves at the top. \| Lower your heels below the platform and repeat.	images/flat/barbell-calf-raise-start.webp	images/flat/barbell-calf-raise-peak.webp	null
barbell-curl	Barbell Curl	Langhantel-Curl	Curl con Barra	strength	pull	isolation	beginner	barbell	upper_arms	biceps_brachii	brachialis\|forearm_flexors	hypertrophy	arm_day\|knee_safe\|shoulder_safe\|lower_back_safe\|no_axial_load	5	false	false	A classic biceps isolation exercise using a barbell for maximal loading.	Stand holding a barbell with a shoulder-width underhand grip. \| Curl the bar up toward your shoulders. \| Squeeze at the top, then lower under control. \| Repeat.	images/flat/barbell-curl-start.webp	images/flat/barbell-curl-peak.webp	null
barbell-front-raise	Barbell Front Raise	Langhantel-Frontheben	Elevación Frontal con Barra	strength	push	isolation	intermediate	barbell	shoulders	anterior_deltoid	lateral_deltoid\|pectoralis_major\|serratus_anterior	hypertrophy	knee_safe\|lower_back_safe\|shoulder_safe\|no_axial_load	5	false	false	An isolation exercise raising a barbell from the thighs to shoulder height, targeting the front deltoids.	Stand holding a barbell with an overhand grip at thigh level. \| Keep your arms straight and core braced. \| Raise the barbell in front of you to shoulder height. \| Pause briefly at the top. \| Lower under control and repeat.	images/flat/barbell-front-raise-start.webp	images/flat/barbell-front-raise-peak.webp	null
barbell-glute-bridge	Barbell Glute Bridge	Langhantel-Gesäßbrücke	Puente de Glúteos con Barra	strength	push	compound	intermediate	barbell	upper_legs	gluteus_maximus	hamstrings	hypertrophy\|strength	leg_day\|lower_back_safe\|knee_safe\|shoulder_safe\|no_axial_load	6	false	false	A weighted glute bridge using a barbell for increased resistance.	Lie on the floor with a barbell across your hips and knees bent. \| Drive your hips up by squeezing your glutes. \| Hold at the top with hips fully extended. \| Lower with control. \| Repeat.	images/flat/barbell-glute-bridge-start.webp	images/flat/barbell-glute-bridge-peak.webp	null
barbell-lunge	Barbell Lunge	Langhantel-Ausfallschritt	Zancada con Barra	strength	push	compound	intermediate	barbell	upper_legs	gluteus_maximus\|quadriceps	erector_spinae\|gluteus_medius\|hamstrings	hypertrophy\|strength	knee_safe	6	true	false	A forward lunge with a barbell across the upper back, training the quads and glutes one leg at a time.	Place a barbell across your upper back and stand tall. \| Step forward with one leg into a long stride. \| Lower your back knee toward the ground until your front thigh is parallel. \| Drive through your front heel to return to standing. \| Complete reps on one side, then switch.	images/flat/barbell-reverse-lunge-start.webp	images/flat/barbell-reverse-lunge-peak.webp	null
barbell-overhead-extension	Barbell Overhead Extension	Langhantel-Überkopf-Extension	Extensión de Barra por Encima de la Cabeza	strength	push	isolation	intermediate	barbell	upper_arms	triceps_brachii	null	hypertrophy\|strength	arm_day\|push_day	5	false	false	This isolation exercise effectively targets the triceps brachii by extending the elbows overhead, promoting muscle hypertrophy and strength.	Load a barbell with an appropriate weight and stand or sit with a neutral spine. \| Grip the barbell with an overhand, shoulder-width grip, and press it overhead. \| Slowly lower the barbell behind your head by flexing your elbows, keeping your upper arms stable. \| Extend your elbows to press the barbell back to the star...	images/flat/barbell-overhead-extension-start.webp	images/flat/barbell-overhead-extension-peak.webp	null
barbell-preacher-curl	Barbell Preacher Curl	Langhantel-Preacher-Curl	Curl Predicador con Barra	strength	pull	isolation	intermediate	barbell	upper_arms	biceps_brachii	brachialis	hypertrophy	arm_day\|pull_day	5	false	false	This isolation exercise targets the biceps brachii and brachialis by fixing the upper arms on a preacher bench, minimizing momentum and maximizing tension.	Sit on a preacher bench with your chest against the pad, gripping a barbell with an underhand, shoulder-width grip. \| Position your upper arms firmly against the pad, ensuring your elbows are slightly bent at the start. \| Curl the barbell upwards by contracting your biceps, keeping your upper arms stationary on the pad...	images/flat/barbell-preacher-curl-start.webp	images/flat/barbell-preacher-curl-peak.webp	null
barbell-pullover	Barbell Pullover	Langhantel-Pullover	Pullover con Barra	strength	pull	compound	intermediate	barbell	back	latissimus_dorsi\|pectoralis_major	triceps_brachii	hypertrophy	pull_day\|knee_safe\|no_axial_load\|lower_back_safe\|shoulder_safe\|requires_bench	6	false	false	A compound movement stretching and loading the lats and chest through a wide arc.	Lie across a bench with a barbell held over your chest. \| Lower the bar back over your head in an arc. \| Pull it back to the start over your chest. \| Repeat.	images/flat/barbell-pullover-start.webp	images/flat/barbell-pullover-peak.webp	null
barbell-rear-delt-row	Barbell Rear Delt Row	Langhantel-Hinterer-Delt-Rudern	Remo con Barra para Deltoides Posterior	strength	pull	compound	intermediate	barbell	shoulders	posterior_deltoid	latissimus_dorsi\|rhomboids\|trapezius	hypertrophy\|strength	pull_day	6	false	false	A bent-over barbell row with flared elbows that shifts emphasis from the lats to the posterior deltoids and upper back.	Hinge at the hips with a flat back until your torso is nearly parallel to the floor. \| Hold a barbell with an overhand, wider-than-shoulder-width grip, arms hanging. \| Row the bar up toward your upper chest with the elbows flaring out to the sides. \| Pause and squeeze the rear delts and upper back at the top. \| Lower t...	images/flat/barbell-rear-delt-row-start.webp	images/flat/barbell-rear-delt-row-peak.webp	null
barbell-reverse-lunge	Barbell Reverse Lunge	Langhantel-Rückwärtsausfallschritt	Zancada Inversa con Barra	strength	push	compound	intermediate	barbell	upper_legs	gluteus_maximus\|quadriceps	erector_spinae\|gluteus_medius\|hamstrings	hypertrophy\|strength	knee_safe	6	true	false	A barbell lunge stepping backward instead of forward, keeping the front shin vertical while loading the quads and glutes.	Place a barbell across your upper back and stand tall. \| Step one foot backward into a long stride. \| Lower your back knee toward the ground under control. \| Drive through your front heel to return to standing. \| Complete reps on one side, then switch.	images/flat/barbell-reverse-lunge-start.webp	images/flat/barbell-reverse-lunge-peak.webp	null
barbell-row	Bent-Over Barbell Row	Vorgebeugtes Langhantelrudern	Remo con Barra Inclinado	strength	pull	compound	intermediate	barbell	back	latissimus_dorsi\|rhomboids	biceps_brachii\|posterior_deltoid	hypertrophy\|strength	pull_day\|knee_safe\|shoulder_safe	6	false	false	A compound pulling movement that targets the upper and middle back.	Hinge at the hips with a slight knee bend. \| Grip the bar slightly wider than shoulder-width. \| Pull the bar to your lower chest, squeezing your shoulder blades. \| Lower the bar under control. \| Repeat.	images/flat/barbell-row-start.webp	images/flat/barbell-row-peak.webp	null
barbell-wrist-curl	Barbell Wrist Curl	Langhantel Handgelenk-Curl	Curl de Muñeca con Barra	strength	pull	isolation	beginner	barbell	lower_arms	forearm_flexors	null	hypertrophy	arm_day\|grip_focus	5	false	false	A barbell wrist curl that isolates the forearm flexors for grip and forearm size.	Sit on a bench with forearms resting on the thighs, palms up. \| Hold a barbell with hands shoulder-width, wrists hanging off the knees. \| Let the bar roll down to the fingertips at the bottom. \| Curl the bar up by flexing the wrists. \| Lower under control.	images/flat/barbell-wrist-curl-start.webp	images/flat/barbell-wrist-curl-peak.webp	null
battle-rope-double-slam	Battle Rope Double Slam	Battle-Rope Doppelschlag	Golpe Doble con Cuerdas de Batalla	cardio	dynamic	compound	intermediate	battle_rope	full_body	anterior_deltoid\|latissimus_dorsi	forearm_flexors\|gluteus_maximus\|obliques\|quadriceps\|rectus_abdominis\|trapezius	endurance\|power	full_body\|conditioning	10.3	false	false	A conditioning movement in which both rope ends are driven up and slammed down together, producing one large wave per rep instead of the alternating waves of the standard battle rope drill.	Take one rope end in each hand and face the anchor, standing far enough back that the ropes have a slight slack. \| Set your feet slightly wider than your hips and sit into a quarter squat with your chest up. \| Swing both arms up together, letting the ropes rise in front of you as you extend through the hips. \| Slam bot...	images/flat/battle-rope-double-slam-start.webp	images/flat/battle-rope-double-slam-peak.webp	null
battle-ropes	Battle Ropes	Battle Ropes	Cuerdas de Batalla	cardio	dynamic	compound	intermediate	battle_rope	full_body	anterior_deltoid\|lateral_deltoid\|latissimus_dorsi	forearm_flexors\|quadriceps\|rectus_abdominis\|trapezius	endurance\|power	full_body\|conditioning	10.3	false	false	A high-intensity conditioning movement using thick ropes, training the upper back, shoulders, and grip.	Anchor the ropes to a fixed point and grab one end in each hand. \| Step back so the ropes have moderate slack. \| Drop into a quarter squat with feet shoulder-width. \| Drive each arm up and down rapidly to send waves through the ropes. \| Continue for the prescribed work interval.	null	null	images/flat/battle-ropes-main.webp
bear-crawl	Bear Crawl	Bärengang	Caminata del Oso	strength	dynamic	compound	beginner	null	full_body	anterior_deltoid\|rectus_abdominis	obliques\|quadriceps\|triceps_brachii	endurance	full_body\|conditioning\|core\|bodyweight	5	false	true	A quadruped bodyweight crawl on hands and toes with the knees hovering just off the floor, building shoulder stability and core control as you travel forward.	Start on all fours with your hands under your shoulders and knees under your hips. \| Tuck your toes and lift your knees a few centimeters off the floor. \| Keeping your back flat and hips low, step your right hand and left foot forward together. \| Then move your left hand and right foot, crawling forward in a controlled...	images/flat/bear-crawl-start.webp	images/flat/bear-crawl-peak.webp	null
behind-the-back-barbell-shrug	Behind the Back Barbell Shrug	Langhantel-Shrug hinter dem Rücken	Encogimiento de Hombros con Barra Detrás de la Espalda	strength	pull	isolation	intermediate	barbell	back	trapezius	forearm_flexors\|rhomboids	hypertrophy	knee_safe\|lower_back_safe\|shoulder_safe\|no_axial_load	5	false	false	A shrug variation with the barbell held behind the body, targeting the trapezius.	Stand holding a barbell behind your back with an overhand grip. \| Keep your arms straight and chest up. \| Shrug your shoulders straight up toward your ears. \| Pause and squeeze at the top. \| Lower under control and repeat.	images/flat/behind-the-back-barbell-shrug-start.webp	images/flat/behind-the-back-barbell-shrug-peak.webp	null
behind-the-neck-lat-pulldown	Behind-the-Neck Lat Pulldown	Nacken-Lat-Pulldown	Jalón al Cuello Detrás de la Cabeza	strength	pull	compound	advanced	lat_pulldown_machine	back	latissimus_dorsi	posterior_deltoid\|rhomboids\|trapezius	hypertrophy	pull_day	6	false	false	A wide-grip lat pulldown taken behind the head, targeting the upper lats and traps — requires full overhead shoulder mobility.	Sit at a lat pulldown station with thighs secured under the pad. \| Grip the bar with a wide, overhand grip — wider than shoulder-width. \| Keep the torso upright and tuck the chin slightly forward. \| Pull the bar down behind the head until it touches the base of the neck. \| Return under control to the full overhead stre...	images/flat/behind-the-neck-lat-pulldown-start.webp	images/flat/behind-the-neck-lat-pulldown-peak.webp	null
behind-the-neck-press	Behind the Neck Press	Nackendrücken	Press Detrás del Cuello	strength	push	compound	intermediate	barbell	shoulders	anterior_deltoid\|lateral_deltoid	trapezius\|triceps_brachii	hypertrophy\|strength	knee_safe	6	false	false	An overhead press performed with the barbell starting behind the neck, emphasizing the front and side deltoids.	Sit or stand with a barbell resting on your upper traps behind your neck. \| Grip the bar wider than shoulder width. \| Press the bar straight up overhead until your arms are extended. \| Lower the bar back to the starting position under control. \| Repeat for the desired number of reps.	images/flat/behind-the-neck-press-start.webp	images/flat/behind-the-neck-press-peak.webp	null
behind-the-neck-pull-ups	Behind-the-Neck Pull-Up	Klimmzug in den Nacken	Dominada tras nuca	strength	pull	compound	advanced	pull_up_bar	back	latissimus_dorsi	biceps_brachii\|posterior_deltoid\|rhomboids\|trapezius	hypertrophy\|strength	knee_safe\|no_axial_load\|lower_back_safe	6	false	false	A wide-grip pull-up pulled high enough that the bar passes behind the head at the top instead of under the chin, which forces the shoulders into end-range external rotation.	Grip the pull-up bar with an overhand grip wider than shoulder-width and hang at full arm extension with your legs together. \| Keep your torso vertical rather than leaning back, and pull your elbows down and out to the sides. \| Continue pulling until the bar passes behind your head and the back of your neck comes level...	images/flat/behind-the-neck-pull-ups-start.webp	images/flat/behind-the-neck-pull-ups-peak.webp	null
bench-adductor-stretch	Bench Adductor Stretch	Adduktoren-Dehnung an der Bank	Estiramiento de Aductores en Banco	stretching	static	isolation	beginner	flat_bench	upper_legs	adductors	hamstrings	mobility	mobility\|stretching	5	true	false	A standing stretch with one straight leg resting on a bench out to the side to lengthen the inner thigh.	Stand side-on to a bench. \| Rest one straight leg up on the bench out to the side. \| Keep your torso upright and shift gently toward the bench. \| Hold for 20 to 30 seconds, breathing steadily. \| Switch sides and repeat.	null	null	images/flat/bench-adductor-stretch-main.webp
bench-ankle-stretch	Bench Ankle Stretch	Sprunggelenk-Dehnung an der Bank	Estiramiento de Tobillo en Banco	stretching	static	isolation	beginner	flat_bench	lower_legs	gastrocnemius	soleus	mobility	mobility\|stretching	5	true	false	A standing stretch with the foot flat on a bench, driving the knee forward over the toes to flex the ankle.	Place one whole foot flat on top of a bench. \| Keep your torso upright. \| Drive that knee forward over your toes. \| Hold for 20 to 30 seconds, breathing steadily. \| Switch sides and repeat.	null	null	images/flat/bench-ankle-stretch-main.webp
bench-bulgarian-split-stretch	Bench Bulgarian Split Stretch	Bulgarische Split-Dehnung an der Bank	Estiramiento Búlgaro en Banco	stretching	static	compound	beginner	flat_bench	upper_legs	hip_flexors\|quadriceps	gluteus_maximus	mobility	mobility\|stretching	5	true	false	A split-stance stretch with the rear foot on a bench, sinking the hips to open the hip flexors and quad.	Rest the top of your rear foot on a bench behind you. \| Set the front foot flat and bend that knee. \| Sink your hips straight down. \| Hold for 20 to 30 seconds, breathing steadily. \| Switch sides and repeat.	null	null	images/flat/bench-bulgarian-split-stretch-main.webp
bench-calf-stretch	Bench Calf Stretch	Wadendehnung an der Bank	Estiramiento de Pantorrilla en Banco	stretching	static	isolation	beginner	flat_bench	lower_legs	gastrocnemius	soleus	mobility	mobility\|stretching	5	true	false	A standing stretch with the ball of the foot on a bench edge, dropping the heel to lengthen the calf.	Place the ball of one foot on the edge of a bench. \| Keep that knee straight. \| Let your heel drop down below the toes. \| Hold for 20 to 30 seconds, breathing steadily. \| Switch sides and repeat.	null	null	images/flat/bench-calf-stretch-main.webp
bench-chest-stretch	Bench Chest Stretch	Brustdehnung an der Bank	Estiramiento de Pecho en Banco	stretching	static	isolation	beginner	flat_bench	chest	pectoralis_major	anterior_deltoid	mobility	mobility\|stretching	5	false	false	A kneeling stretch with the hands behind on a bench, sinking the hips to open the chest and shoulders.	Kneel with your back to a bench. \| Place both hands behind you on the edge of the bench. \| Sink your hips down to open the chest. \| Hold for 20 to 30 seconds, breathing steadily.	null	null	images/flat/bench-chest-stretch-main.webp
bench-childs-pose	Bench Child's Pose	Stellung des Kindes an der Bank	Postura del Niño en Banco	stretching	static	compound	beginner	flat_bench	back	erector_spinae\|latissimus_dorsi	null	mobility	mobility\|stretching	5	false	false	A kneeling stretch with the arms resting on a bench, sitting the hips back to lengthen the lats and lower back.	Kneel on the floor in front of a bench. \| Extend both arms forward and rest them on the bench. \| Sit your hips back toward your heels and let the chest sink. \| Hold for 20 to 30 seconds, breathing steadily.	null	null	images/flat/bench-childs-pose-main.webp
bench-couch-stretch	Bench Couch Stretch	Couch-Dehnung an der Bank	Estiramiento Couch en Banco	stretching	static	compound	beginner	flat_bench	upper_legs	hip_flexors\|quadriceps	null	mobility	mobility\|stretching	5	true	false	A deep quad and hip-flexor stretch with the rear shin running up the front of a bench.	Kneel with your rear shin against the front of a bench. \| Place the front foot flat on the floor. \| Bring your torso upright until the front of the thigh stretches. \| Hold for 20 to 30 seconds, breathing steadily. \| Switch sides and repeat.	null	null	images/flat/bench-couch-stretch-main.webp
bench-dips	Bench Dips	Bank-Dips	Fondos en Banco	strength	push	compound	intermediate	null	upper_arms	triceps_brachii	anterior_deltoid\|pectoralis_major	hypertrophy\|strength	knee_safe\|no_axial_load\|lower_back_safe\|requires_bench	5	false	true	A bodyweight pressing movement with hands on a bench behind the body, emphasizing the triceps.	Sit on a bench and place your hands on the edge beside your hips. \| Slide your hips off the bench with legs extended. \| Lower your body by bending your elbows to 90 degrees. \| Press through your palms to return to the start. \| Repeat for the desired number of reps.	images/flat/bench-dips-start.webp	images/flat/bench-dips-peak.webp	null
bench-figure-4-glute-stretch	Bench Figure-4 Glute Stretch	Vierer-Gesäßdehnung an der Bank	Estiramiento Figura 4 de Glúteos en Banco	stretching	static	isolation	beginner	flat_bench	upper_legs	gluteus_maximus	gluteus_medius	mobility	mobility\|stretching	5	true	false	A seated stretch on a bench with one ankle crossed over the knee, hinging forward to target the glute.	Sit on the end of a bench. \| Cross one ankle over the opposite knee. \| Keep your back flat and hinge forward over the crossed leg. \| Hold for 20 to 30 seconds, breathing steadily. \| Switch sides and repeat.	null	null	images/flat/bench-figure-4-glute-stretch-main.webp
bench-hamstring-stretch	Bench Hamstring Stretch	Hamstring-Dehnung an der Bank	Estiramiento de Isquiotibiales en Banco	stretching	static	isolation	beginner	flat_bench	upper_legs	hamstrings	erector_spinae	mobility	mobility\|stretching	5	true	false	A standing stretch with the heel on a bench, hinging forward over the straight raised leg to lengthen the hamstring.	Place one heel on a bench with that leg straight. \| Stand tall on the supporting leg. \| Hinge forward from the hips over the raised leg. \| Hold for 20 to 30 seconds, breathing steadily. \| Switch sides and repeat.	null	null	images/flat/bench-hamstring-stretch-main.webp
bench-lat-stretch	Bench Lat Stretch	Lat-Dehnung an der Bank	Estiramiento de Dorsales en Banco	stretching	static	isolation	beginner	flat_bench	back	latissimus_dorsi	posterior_deltoid	mobility	mobility\|stretching	5	false	false	A kneeling stretch with the hands on a bench, sinking the chest toward the floor to lengthen the lats.	Kneel on the floor in front of a bench. \| Place both hands on top of the bench. \| Sit your hips back and let your chest sink down. \| Hold for 20 to 30 seconds, breathing steadily.	null	null	images/flat/bench-lat-stretch-main.webp
bench-leg-pull-in	Bench Leg Pull-In	Bank-Beinzug	Encogimiento de Piernas en Banco	strength	dynamic	isolation	beginner	null	core	rectus_abdominis	hip_flexors\|obliques	hypertrophy\|endurance	core\|calisthenics\|requires_bench	3.5	false	true	A supine core exercise on a flat bench, pulling the knees toward the chest to train the rectus abdominis.	Lie on your back on a flat bench and grip the sides behind your head for support. \| Extend your legs straight out with heels just above the bench surface. \| Pull your knees toward your chest, lifting the hips slightly off the bench. \| Extend the legs back out under control without letting the heels touch the bench. \| R...	images/flat/bench-leg-pull-in-start.webp	images/flat/bench-leg-pull-in-peak.webp	null
bench-press	Barbell Bench Press	Langhantel-Bankdrücken	Press de Banca con Barra	strength	push	compound	intermediate	barbell	chest	pectoralis_major	anterior_deltoid\|triceps_brachii	hypertrophy\|strength\|power	powerlifting\|push_day\|big_three\|knee_safe\|no_axial_load\|lower_back_safe\|shoulder_safe\|requires_bench	6	false	false	A compound pushing movement that targets the chest, shoulders, and triceps.	Lie flat on a bench with your eyes under the bar. \| Grip the bar slightly wider than shoulder-width. \| Unrack the bar and lower it to your mid-chest. \| Press the bar back up to full arm extension. \| Repeat for the desired number of reps.	images/flat/bench-press-start.webp	images/flat/bench-press-peak.webp	null
bench-pull	Bench Pull	Bench-Pull	Remo en Banco	strength	pull	compound	intermediate	barbell	back	latissimus_dorsi\|rhomboids	biceps_brachii\|posterior_deltoid\|trapezius	hypertrophy\|strength	lower_back_safe\|knee_safe\|no_axial_load\|shoulder_safe	6	false	false	A rowing exercise performed lying face down on an elevated bench, eliminating body momentum to target the lats and rhomboids.	Lie face down on an elevated bench with arms hanging straight down. \| Grip a barbell or dumbbells below you. \| Row the weight up to the underside of the bench. \| Squeeze your shoulder blades at the top. \| Lower under control and repeat.	images/flat/bench-pull-start.webp	images/flat/bench-pull-peak.webp	null
bent-arm-barbell-pullover	Bent Arm Barbell Pullover	Langhantel-Pullover mit gebeugten Armen	Pullover con Barra y Brazos Flexionados	strength	pull	isolation	intermediate	barbell	back	latissimus_dorsi\|pectoralis_major	serratus_anterior\|triceps_brachii	hypertrophy	knee_safe\|no_axial_load\|lower_back_safe\|shoulder_safe\|requires_bench	5	false	false	A pullover variation performed with elbows bent, lowering a barbell behind the head to stretch the lats and chest.	Lie on a bench holding a barbell above your chest with bent elbows. \| Keep your elbows bent throughout the movement. \| Lower the barbell behind your head in an arc. \| Pull the barbell back over your chest using your lats. \| Repeat for the desired number of reps.	images/flat/bent-arm-barbell-pullover-start.webp	images/flat/bent-arm-barbell-pullover-peak.webp	null
bent-arm-ez-bar-pullover	Bent-Arm EZ-Bar Pullover	SZ-Stangen-Pullover mit gebeugten Armen	Pullover con Barra Z y Brazos Flexionados	strength	pull	compound	intermediate	ez_bar	back	latissimus_dorsi\|pectoralis_major	posterior_deltoid\|serratus_anterior\|triceps_brachii	hypertrophy\|strength	pull_day\|requires_bench	6	false	false	A bent-arm pullover on a flat bench using an EZ-bar — wrist-friendlier than the straight barbell version while keeping the deep lat and pec stretch.	Lie on a flat bench holding an EZ-bar with a narrow overhand grip on the inner bends. \| Start with the bar above your chest, elbows bent to roughly 90 degrees. \| Keep the elbow angle fixed and lower the bar back in an arc overhead until a deep stretch is felt in the lats and pecs. \| Pull the bar back over the chest alo...	images/flat/bent-arm-ez-bar-pullover-start.webp	images/flat/bent-arm-ez-bar-pullover-peak.webp	null
bent-over-db-row	Bent-Over Dumbbell Row	Vorgebeugtes Kurzhantel-Rudern	Remo con Mancuernas Inclinado	strength	pull	compound	intermediate	dumbbell	back	latissimus_dorsi\|rhomboids	biceps_brachii\|posterior_deltoid\|trapezius	hypertrophy\|strength	pull_day\|back_day	6	false	false	A two-arm bent-over row with a dumbbell in each hand. The free movement of independent dumbbells lets the elbows track natural and adds a stability demand that a barbell row hides.	Stand with feet hip-width, holding a dumbbell in each hand at the sides, palms facing in. \| Hinge at the hips with a flat back until the torso is roughly 30–45 degrees from horizontal, dumbbells hanging directly below the shoulders. \| Brace the core and pull both dumbbells up and slightly back, driving the elbows past ...	images/flat/bent-over-db-row-start.webp	images/flat/bent-over-db-row-peak.webp	null
bent-over-ez-bar-row	Bent-Over EZ-Bar Row	Vorgebeugtes SZ-Stangen-Rudern	Remo con Barra Z Inclinado	strength	pull	compound	intermediate	ez_bar	back	latissimus_dorsi\|rhomboids	biceps_brachii\|posterior_deltoid	hypertrophy\|strength	pull_day\|knee_safe\|shoulder_safe	6	false	false	A horizontal pulling movement with an EZ-bar for a wrist-friendly back rowing exercise.	Hold an EZ-bar with an overhand grip, hinge at the hips to 45 degrees. \| Pull the bar to your lower ribcage. \| Lower under control. \| Repeat.	images/flat/bent-over-ez-bar-row-start.webp	images/flat/bent-over-ez-bar-row-peak.webp	null
bicep-curl	Dumbbell Bicep Curl	Kurzhantel-Bizepscurl	Curl de Bíceps con Mancuernas	strength	pull	isolation	beginner	dumbbell	upper_arms	biceps_brachii	brachialis\|forearm_flexors	hypertrophy	arm_day\|knee_safe\|shoulder_safe\|lower_back_safe\|no_axial_load	5	false	false	An isolation exercise targeting the biceps.	Stand holding dumbbells at your sides, palms forward. \| Curl the weights up toward your shoulders. \| Squeeze at the top, then lower under control. \| Repeat.	images/flat/bicep-curl-start.webp	images/flat/bicep-curl-peak.webp	null
bicycle-crunch	Bicycle Crunch	Fahrrad-Crunch	Crunch de Bicicleta	strength	pull	compound	beginner	null	core	obliques\|rectus_abdominis	hip_flexors	hypertrophy	core\|knee_safe\|shoulder_safe\|no_axial_load\|lower_back_safe	5	false	true	A dynamic crunch variation targeting both the rectus abdominis and obliques.	Lie on your back with hands behind your head and legs raised. \| Bring one knee toward your chest while rotating your torso to meet it with the opposite elbow. \| Extend that leg while bringing the other knee in. \| Continue alternating in a pedaling motion. \| Repeat.	images/flat/bicycle-crunch-start.webp	images/flat/bicycle-crunch-peak.webp	null
bird-dog	Bird-Dog	Bird-Dog	Bird-Dog	strength	dynamic	compound	beginner	null	core	erector_spinae\|transverse_abdominis	gluteus_maximus	endurance\|rehabilitation	core\|lower_back_safe\|knee_safe\|no_axial_load\|shoulder_safe	5	false	true	A core stability exercise extending opposite arm and leg to challenge the erector spinae and deep core.	Start on all fours with a neutral spine. \| Extend your right arm forward and left leg back simultaneously. \| Hold for a moment, then return. \| Repeat on the other side. \| Alternate.	images/flat/bird-dog-start.webp	images/flat/bird-dog-peak.webp	null
bird-dog-hold	Bird Dog Hold	Bird-Dog-Halt	Bird-Dog Isométrico	strength	static	compound	intermediate	null	core	erector_spinae\|rectus_abdominis	gluteus_maximus\|obliques\|posterior_deltoid	hypertrophy\|strength	lower_back_safe\|knee_safe\|no_axial_load\|shoulder_safe	3.5	false	true	A static core hold balancing on all fours with one arm and the opposite leg extended, training spinal stability.	Start on all fours with hands under shoulders and knees under hips. \| Extend one arm forward and the opposite leg back. \| Keep your core tight and body level. \| Hold the position without rotating your torso. \| Hold for time. Complete on one side, then switch.	null	null	images/flat/bird-dog-hold-main.webp
boat-pose	Boat Pose	Bootshaltung	Postura del Barco	strength	static	compound	intermediate	null	core	hip_flexors\|rectus_abdominis	erector_spinae\|quadriceps	endurance\|strength	core\|calisthenics	5	false	true	A seated balance on the sit bones with the legs lifted and the chest tall, holding a V shape that loads the hip flexors and the whole front of the trunk.	Sit on the floor with the knees bent and the feet flat, hands resting behind the thighs. \| Lean back until you balance just behind the sit bones and lift the chest so the spine stays long. \| Lift the shins until they are parallel to the floor, then straighten the legs as far as the back stays flat. \| Reach the arms for...	null	null	images/flat/boat-pose-main.webp
bodyweight-calf-raise	Bodyweight Calf Raise	Bodyweight Wadenheben	Elevación de Talones con Peso Corporal	strength	push	isolation	beginner	null	lower_legs	gastrocnemius	soleus	hypertrophy	knee_safe\|shoulder_safe\|no_axial_load\|lower_back_safe	3.5	false	true	A beginner-friendly calf raise using body weight only on flat ground, strengthening the gastrocnemius and soleus.	Stand with feet hip-width apart on a flat surface. \| Push up onto the balls of your feet as high as possible. \| Squeeze your calves at the top. \| Lower your heels back to the floor under control. \| Repeat for the desired number of reps.	images/flat/bodyweight-calf-raise-start.webp	images/flat/bodyweight-calf-raise-peak.webp	null
bodyweight-good-morning	Bodyweight Good Morning	Bodyweight Good Morning	Buenos Días con Peso Corporal	strength	pull	compound	beginner	null	back	erector_spinae\|hamstrings	gluteus_maximus	hypertrophy\|strength	knee_safe\|lower_back_safe\|shoulder_safe\|no_axial_load	5	false	true	A bodyweight hip hinge with hands behind the head, strengthening the hamstrings and spinal erectors.	Stand with feet hip-width apart and hands behind your head. \| Keep a slight bend in your knees and brace your core. \| Hinge at the hips and lower your torso toward parallel. \| Drive your hips forward to return to standing. \| Repeat for the desired number of reps.	images/flat/bodyweight-good-morning-start.webp	images/flat/bodyweight-good-morning-peak.webp	null
bodyweight-lateral-raise	Bodyweight Lateral Raise	Körpergewicht Seitheben	Elevación Lateral con Peso Corporal	strength	push	isolation	beginner	null	shoulders	lateral_deltoid	anterior_deltoid\|trapezius	hypertrophy	shoulder_focus\|push_day	3.5	false	true	A shoulder isolation movement performed without equipment to develop lateral deltoid width.	Stand upright with arms hanging at your sides. \| Raise both arms out to the sides with a slight elbow bend until parallel with the floor. \| Pause briefly at the top. \| Lower slowly back to the starting position. \| Repeat for the desired reps.	images/flat/bodyweight-lateral-raise-start.webp	images/flat/bodyweight-lateral-raise-peak.webp	null
bodyweight-overhead-press	Bodyweight Overhead Press	Bodyweight Overhead Press	Press por Encima de la Cabeza con Peso Corporal	strength	push	compound	beginner	null	shoulders	anterior_deltoid\|triceps_brachii	serratus_anterior\|trapezius	hypertrophy\|strength	knee_safe\|lower_back_safe\|no_axial_load	5	false	true	A bodyweight press performed in a pike position facing a wall, replicating the overhead pressing pattern with the shoulders and triceps.	Stand facing a wall in a pike position with hands on the ground. \| Walk your feet closer for a more vertical body line. \| Lower your head toward the floor by bending your elbows. \| Press through your hands to extend your arms. \| Repeat for the desired number of reps.	images/flat/bodyweight-overhead-press-start.webp	images/flat/bodyweight-overhead-press-peak.webp	null
bodyweight-reverse-lunge	Bodyweight Reverse Lunge	Ausfallschritt rückwärts (Körpergewicht)	Zancada Inversa con Peso Corporal	strength	push	compound	beginner	null	upper_legs	gluteus_maximus\|quadriceps	hamstrings	hypertrophy	leg_day\|shoulder_safe\|lower_back_safe\|no_axial_load\|knee_safe	5	true	true	A lunge variation using only body weight, stepping backward for better knee stability than a forward lunge.	Stand tall with your feet hip-width apart. \| Step one leg back and lower your knee toward the floor. \| Lower until your front thigh is parallel to the floor. \| Push through your front heel to return to standing. \| Repeat on both sides.	images/flat/bodyweight-reverse-lunge-start.webp	images/flat/bodyweight-reverse-lunge-peak.webp	null
bodyweight-squat	Bodyweight Squat	Bodyweight Kniebeuge	Sentadilla con Peso Corporal	strength	push	compound	beginner	null	upper_legs	gluteus_maximus\|quadriceps	erector_spinae\|gluteus_medius\|hamstrings	hypertrophy\|strength	shoulder_safe\|lower_back_safe\|no_axial_load\|knee_safe	6	false	true	A foundational lower-body exercise squatting with body weight only, developing the quadriceps, glutes, and basic movement mechanics.	Stand with feet shoulder-width apart and arms extended forward. \| Sit back and down by bending your hips and knees. \| Lower until your thighs are parallel to the floor. \| Drive through your heels to return to standing. \| Repeat for the desired number of reps.	images/flat/bodyweight-squat-start.webp	images/flat/bodyweight-squat-peak.webp	null
bow-pose	Bow Pose	Bogenhaltung	Postura del Arco	strength	static	compound	intermediate	null	back	erector_spinae\|gluteus_maximus	hamstrings\|pectoralis_major	endurance\|strength	calisthenics	5	false	true	A prone backbend in which the hands hold the ankles and the legs press away, lifting the chest and thighs off the floor and loading the whole back line.	Lie face down with the arms beside the body and the forehead resting on the mat. \| Bend the knees and take hold of the outside of both ankles. \| Press the shins back into the hands so the chest and thighs lift away from the floor. \| Hold the lifted position for the prescribed time, keeping the neck long and the gaze fo...	null	null	images/flat/bow-pose-main.webp
box-jump	Box Jump	Box Jump	Salto al Cajón	plyometrics	dynamic	compound	intermediate	plyo_box	upper_legs	gluteus_maximus\|quadriceps	gastrocnemius\|hamstrings\|soleus	power	leg_day\|conditioning	7	false	false	A plyometric jump from a quarter-squat onto a stable box, training lower-body power.	Stand a foot in front of a sturdy box with feet shoulder-width. \| Drop into a quarter-squat and swing the arms back. \| Drive the arms up and explode off the floor onto the box. \| Land softly with both feet flat and knees bent. \| Step down — do not jump down — and reset.	images/flat/box-jump-start.webp	images/flat/box-jump-peak.webp	null
box-squat	Box Squat	Box Squat	Sentadilla en Caja	strength	push	compound	intermediate	null	upper_legs	gluteus_maximus\|quadriceps	erector_spinae\|gluteus_medius\|hamstrings	hypertrophy\|strength	knee_safe	6	false	true	A squat performed to a box or bench, which fixes the depth and teaches sitting back into the hips.	Stand in front of a box or bench, feet shoulder-width apart, with your arms extended forward for balance. \| Push your hips back and bend your knees, sitting back toward the box rather than straight down. \| Touch the box lightly with your glutes without collapsing onto it. \| Drive through your feet to stand back up, squ...	images/flat/box-squat-start.webp	images/flat/box-squat-peak.webp	null
bulgarian-split-squat	Bulgarian Split Squat	Bulgarische Kniebeuge	Sentadilla Búlgara	strength	push	compound	intermediate	dumbbell	upper_legs	gluteus_maximus\|quadriceps	hamstrings	hypertrophy\|strength	leg_day\|shoulder_safe\|lower_back_safe\|no_axial_load\|requires_bench	6	true	false	A single-leg squat variation with the rear foot elevated.	Stand in front of a bench, place one foot behind you on the bench. \| Hold dumbbells at your sides. \| Lower your body until your front thigh is parallel to the floor. \| Push through your front heel to stand back up. \| Repeat on both sides.	images/flat/bulgarian-split-squat-start.webp	images/flat/bulgarian-split-squat-peak.webp	null
burpees	Burpees	Burpees	Burpees	cardio	dynamic	compound	intermediate	null	full_body	gluteus_maximus\|pectoralis_major\|quadriceps	anterior_deltoid\|rectus_abdominis\|triceps_brachii	endurance\|power	full_body\|conditioning	8	false	true	A full-body conditioning movement combining a squat, plank, push-up, and jump.	Stand with feet shoulder-width apart. \| Squat down and place the hands on the floor in front of you. \| Jump or step the feet back into a plank, then perform a push-up. \| Jump or step the feet forward to the hands. \| Stand up and jump explosively, reaching the arms overhead.	null	null	images/flat/burpees-main.webp
butterfly-stretch	Butterfly Stretch	Schmetterlings-Dehnung	Estiramiento de Mariposa	stretching	static	isolation	beginner	null	upper_legs	adductors	hip_flexors	mobility	mobility\|stretching	5	false	true	A seated stretch for the inner thighs, pressing the soles of the feet together with the knees dropped out.	Sit tall and press the soles of your feet together. \| Let your knees drop out toward the floor. \| Hold your feet and sit up tall. \| Hold for 20 to 30 seconds, breathing steadily.	null	null	images/flat/butterfly-stretch-main.webp
cable-bent-over-row	Cable Bent-Over Row	Kabelzug Vorgebeugtes Rudern	Remo Inclinado con Cable	strength	pull	compound	intermediate	cable	back	latissimus_dorsi\|rhomboids	biceps_brachii\|posterior_deltoid	hypertrophy	pull_day\|knee_safe\|lower_back_safe\|shoulder_safe\|no_axial_load	6	false	false	A cable rowing variation providing constant tension throughout the movement.	Attach a straight or V-bar to a low cable pulley. \| Hinge at the hips with knees slightly bent. \| Pull the handle toward your lower chest. \| Squeeze your shoulder blades at the top. \| Lower with control and repeat.	images/flat/cable-bent-over-row-start.webp	images/flat/cable-bent-over-row-peak.webp	null
cable-chest-press	Cable Chest Press	Kabelzug Brustdrücken	Press de Pecho con Cable	strength	push	compound	intermediate	cable	chest	pectoralis_major	anterior_deltoid\|serratus_anterior\|triceps_brachii	hypertrophy\|strength	knee_safe\|lower_back_safe\|shoulder_safe\|no_axial_load	6	false	false	A standing chest press on the cable machine, providing constant tension while the staggered stance demands core stability.	Set the cables to chest height and face away from the machine. \| Grip a handle in each hand and step forward into a staggered stance. \| Press the handles forward until your arms are extended. \| Squeeze your chest at the top. \| Return under control and repeat.	images/flat/cable-chest-press-start.webp	images/flat/cable-chest-press-peak.webp	null
cable-crunch	Cable Crunch	Kabelzug Crunch	Crunch con Cable	strength	push	isolation	intermediate	cable	core	rectus_abdominis	obliques\|transverse_abdominis	hypertrophy	lower_back_safe\|knee_safe\|shoulder_safe\|no_axial_load	5	false	false	A kneeling abdominal exercise flexing the spine against cable resistance, allowing progressive loading of the rectus abdominis.	Kneel in front of a cable machine with a rope attachment at the top. \| Hold the rope near your forehead with elbows bent. \| Crunch down by flexing your spine and bringing your elbows to your thighs. \| Squeeze your abs hard at the bottom. \| Return to the start position and repeat.	images/flat/cable-crunch-start.webp	images/flat/cable-crunch-peak.webp	null
cable-curl	Cable Curl	Kabelzug-Curl	Curl con Cable	strength	pull	isolation	beginner	cable	upper_arms	biceps_brachii	brachialis	hypertrophy	arm_day\|knee_safe\|shoulder_safe\|no_axial_load\|lower_back_safe	5	false	false	A bicep curl using cable resistance for constant tension.	Stand facing a low cable pulley with a straight bar or EZ-bar attachment. \| Grip the bar with an underhand grip, elbows at your sides. \| Curl the bar up toward your shoulders. \| Lower with control. \| Repeat.	images/flat/cable-curl-start.webp	images/flat/cable-curl-peak.webp	null
cable-external-rotation	Cable External Rotation	Kabelzug Außenrotation	Rotación Externa con Cable	strength	push	compound	intermediate	cable	shoulders	posterior_deltoid	rhomboids\|trapezius	hypertrophy\|strength	knee_safe\|no_axial_load\|lower_back_safe\|shoulder_safe	6	false	false	A cable exercise rotating the forearm outward with the elbow pinned at the side, strengthening the rear delts.	Set a cable pulley to elbow height and grip the handle. \| Stand side-on to the machine with your working elbow bent at 90 degrees. \| Keep your elbow glued to your side and rotate your forearm outward. \| Pause at the end of the movement. \| Return under control. Complete reps on one side, then switch.	images/flat/cable-external-rotation-start.webp	images/flat/cable-external-rotation-peak.webp	null
cable-fly	Cable Fly	Kabelzug Fly	Aperturas con Cable	strength	push	isolation	intermediate	cable	chest	pectoralis_major	anterior_deltoid	hypertrophy	push_day\|knee_safe\|no_axial_load\|lower_back_safe\|shoulder_safe	5	false	false	An isolation movement for the chest using cable resistance for constant tension.	Stand between two cable columns with handles attached to high pulleys. \| With a slight bend in your elbows, open your arms wide. \| Bring your hands together in front of your chest in a hugging motion. \| Slowly return to the starting position. \| Repeat.	images/flat/cable-fly-start.webp	images/flat/cable-fly-peak.webp	null

End of preview. Expand in Data Studio

Exercise Dataset — Free Tier (RepDB)

A free, ready-to-use fitness exercise dataset: 601 exercises, each illustrated with flat-style 512×512 WebP images (a start/peak pose pair, or a single main pose for static holds and stretches), with target muscles, equipment, MET values, and full instructions in English, German, and Spanish.

This is the free tier of RepDB — a curated, commercial-safe exercise dataset. Paid bundles add 1024px images, the classic illustration style with transparent backgrounds, looping animations, and commercial use without the attribution requirement — see repdb.co/pricing.

For fitness app themes

The free tier's flat images use a solid illustration background, which is useful for prototypes and analysis. If your app needs dark mode, gradients, or white-label surfaces without a white box, the paid Standard tier adds classic transparent images and looping transparent WebP animations. See the practical fitness app themes guide for the delivery pattern.

⚡ See the premium animation quality

Browse the full catalog and preview the Standard-tier assets in the interactive explorer.

▶ OPEN THE INTERACTIVE EXPLORER

What the paid Standard tier looks like (premium-samples/, same clip shipped on https://repdb.co):

See pricing →

Files

exercises.json — structured records (schema v3).
exercises.csv — one row per exercise (pipe-separated list fields; equipment is empty for bodyweight-only moves).
images/flat/ — flat illustration, solid background, 512×512 WebP. Filenames: <id>-start.webp + <id>-peak.webp, or <id>-main.webp for single-pose exercises.
premium-samples/ — one exercise at Standard-tier quality (classic stills + transparent-background looping animation, the same clip shown on repdb.co) so you can see the paid-tier assets before buying.
LICENSE.md — the free-tier license (full text).
ATTRIBUTION.md — copy-paste Markdown, HTML, and app-credit attribution.

Load it

import json
from huggingface_hub import hf_hub_download

path = hf_hub_download("RepDB/exercise-dataset", "exercises.json", repo_type="dataset")
with open(path, encoding="utf-8") as f:
    data = json.load(f)
print(data["count"], "exercises")

Or straight from the dataset site:

import json, urllib.request
url = "https://exercise-dataset.com/exercises.json"
data = json.load(urllib.request.urlopen(url))

License

RepDB Free Tier License (see LICENSE.md): free for personal and commercial use inside applications with attribution ("Exercise data by RepDB (repdb.co)"). No redistribution as a dataset or API; images may not be used as input or training material for generative models. For the full, growing dataset with a commercial license, see repdb.co/pricing.