FormAtlas

Movement library

Understand the job of each movement.

Movement types describe what an exercise asks the body to do. Use them after equipment and comfort to build a less repetitive exercise menu.

Push-Up single-position exercise illustration Horizontal push12 exercisesPress resistance away from the torso, as in a push-up or bench press. Standing Dumbbell Shoulder Press single-position exercise illustration Vertical push5 exercisesPress resistance overhead while keeping the trunk organized. Inverted Row single-position exercise illustration Horizontal pull6 exercisesPull resistance toward the torso, as in a row. Pull-Up single-position exercise illustration Vertical pull4 exercisesPull down from overhead or pull the body toward an overhead bar. Bodyweight Squat single-position exercise illustration Squat6 exercisesBend the knees and hips together while keeping a stable foot position. Back Extension single-position exercise illustration Hinge10 exercisesMove primarily at the hips while the spine stays controlled. Walking Lunge single-position exercise illustration Lunge6 exercisesTrain one side at a time from a split or stepping stance. Monster Walk single-position exercise illustration Lateral movement1 exerciseMove or resist force side to side. Farmer Carry on Toes single-position exercise illustration Carry3 exercisesWalk while holding resistance and maintaining posture. Superman single-position exercise illustration Core brace11 exercisesResist unwanted movement through the trunk while breathing. Russian Twist single-position exercise illustration Rotation2 exercisesCreate or resist controlled turning through the trunk. Dumbbell Fly single-position exercise illustration Isolation35 exercisesEmphasize one joint action with the rest of the body kept quiet. Jump Rope single-position exercise illustration Conditioning11 exercisesRepeat a movement cyclically to raise breathing and heart rate while preserving form.