323 movements

Every movement, drawn.

How to do it, what it works, what it needs — and what to do instead when the rack is taken. Creed makes that last swap for you, from whatever your gym actually has.

By muscle

By equipment

Quads

Illustration of the Band Leg Press

Illustration of the Belt Squat

Illustration of the Bodyweight Split Squat

Bodyweight Split Squat

Illustration of the Bodyweight Squat

Bodyweight Squat

Illustration of the Bodyweight Step-Up

Bodyweight Step-Up

Illustration of the Bodyweight Walking Lunge

Bodyweight Walking Lunge

Illustration of the Goblet Squat

Illustration of the Kettlebell Goblet Squat

Kettlebell Goblet Squat

Illustration of the Leg Press

Illustration of the Prisoner Squat

Illustration of the Smith Machine Lunge

Smith Machine Lunge

Illustration of the Smith Machine Squat

Smith Machine Squat

Shoulders

Illustration of the Band Overhead Press

Band Overhead Press

Illustration of the Band Upright Row

Band Upright Row

Illustration of the Cable Upright Row

Cable Upright Row

Single Cable Column and Straight Bar Attachment

Illustration of the Dumbbell Upright Row

Dumbbell Upright Row

Illustration of the EZ-Bar Upright Row

EZ-Bar Upright Row

Illustration of the Machine Shoulder Press

Machine Shoulder Press

Shoulder Press Machine

Illustration of the Smith Machine Shoulder Press

Smith Machine Shoulder Press

Illustration of the Barbell Upright Row

Barbell Upright Row

Olympic Barbell

Illustration of the Half-Kneeling Landmine Press

Half-Kneeling Landmine Press

Landmine and Olympic Barbell

Illustration of the Kettlebell Overhead Press

Kettlebell Overhead Press

Illustration of the Seated Dumbbell Shoulder Press

Seated Dumbbell Shoulder Press

Dumbbells and Adjustable Bench

Illustration of the Kettlebell High Pull

Kettlebell High Pull

Full Body

Illustration of the Arc Trainer Steady State

Arc Trainer Steady State

Illustration of the Brisk Walk

Illustration of the Elliptical Steady State

Elliptical Steady State

Illustration of the Incline Treadmill Hike

Incline Treadmill Hike

Illustration of the Incline Treadmill Walk

Incline Treadmill Walk

Illustration of the Jumping Jacks

Illustration of the Mountain Climbers

Mountain Climbers

Illustration of the Recumbent Bike Ride

Recumbent Bike Ride

Illustration of the Upright Bike Ride

Upright Bike Ride

Illustration of the Assault Bike Steady State

Assault Bike Steady State

Illustration of the Battle Rope Waves

Battle Rope Waves

Illustration of the Box Step-Ups For Time

Box Step-Ups For Time

Chest

Illustration of the Band Chest Press

Band Chest Press

Illustration of the Band High-to-Low Press

Band High-to-Low Press

Illustration of the Band Low-to-High Press

Band Low-to-High Press

Illustration of the Hands-Elevated Push-Up

Hands-Elevated Push-Up

Illustration of the Incline Machine Press

Incline Machine Press

Incline Press Machine

Illustration of the Machine Chest Press

Machine Chest Press

Chest Press Machine

Illustration of the Push-Up

Illustration of the Smith Machine Bench Press

Smith Machine Bench Press

Smith Machine and Flat Bench

Illustration of the Smith Machine Decline Press

Smith Machine Decline Press

Smith Machine and Decline Bench

Illustration of the Smith Machine Incline Press

Smith Machine Incline Press

Smith Machine and Adjustable Bench

Illustration of the Barbell Bench Press

Barbell Bench Press

Olympic Barbell and Flat Bench

Illustration of the Decline Barbell Press

Decline Barbell Press

Olympic Barbell and Decline Bench

Hamstrings

Illustration of the Band Deadlift

Loop Resistance Bands

Illustration of the Band Good Morning

Band Good Morning

Loop Resistance Bands

Illustration of the Band Romanian Deadlift

Band Romanian Deadlift

Illustration of the Bodyweight Good Morning

Bodyweight Good Morning

Illustration of the Dumbbell Deadlift

Dumbbell Deadlift

Illustration of the Kettlebell Deadlift

Kettlebell Deadlift

Illustration of the Smith Machine Romanian Deadlift

Smith Machine Romanian Deadlift

Illustration of the Dumbbell Romanian Deadlift

Dumbbell Romanian Deadlift

Illustration of the Kettlebell Romanian Deadlift

Kettlebell Romanian Deadlift

Illustration of the Single-Leg RDL

Illustration of the Trap Bar Deadlift

Trap Bar Deadlift

Illustration of the Barbell Good Morning

Barbell Good Morning

Olympic Barbell

Triceps

Illustration of the Assisted Dip

Assisted Pull-Up Machine

Illustration of the Bench Dip

Illustration of the Machine Dip

Tricep Dip Machine

Illustration of the Diamond Push-Up

Diamond Push-Up

Illustration of the Parallel Bar Dip

Parallel Bar Dip

Illustration of the Ring Dip

Illustration of the Weighted Dip

Dip Station and Weighted Vest

Illustration of the Band Overhead Extension

Band Overhead Extension

Illustration of the Band Skullcrusher

Band Skullcrusher

Illustration of the Band Triceps Pushdown

Band Triceps Pushdown

Illustration of the Dumbbell Skullcrusher

Dumbbell Skullcrusher

Dumbbells and Flat Bench

Illustration of the Machine Triceps Extension

Machine Triceps Extension

Tricep Dip Machine

Glutes

Illustration of the Band Hip Thrust

Band Hip Thrust

Loop Resistance Bands

Illustration of the Banded Glute Bridge

Banded Glute Bridge

Illustration of the Cable Pull-Through

Cable Pull-Through

Single Cable Column and Rope Attachment

Illustration of the Dumbbell Glute Bridge

Dumbbell Glute Bridge

Illustration of the Dumbbell Hip Thrust

Dumbbell Hip Thrust

Dumbbells and Flat Bench

Illustration of the Glute Bridge

Illustration of the Machine Hip Thrust

Machine Hip Thrust

Hip Thrust Machine

Illustration of the Single-Leg Glute Bridge

Single-Leg Glute Bridge

Illustration of the Smith Machine Hip Thrust

Smith Machine Hip Thrust

Smith Machine and Flat Bench

Illustration of the Weighted Vest Walk

Weighted Vest Walk

Illustration of the Wide-Stance Leg Press

Wide-Stance Leg Press

Illustration of the Barbell Glute Bridge

Barbell Glute Bridge

Olympic Barbell

Biceps

Illustration of the Band Curl

Illustration of the Band Hammer Curl

Band Hammer Curl

Illustration of the Band Preacher Curl

Band Preacher Curl

Illustration of the Barbell Curl

Olympic Barbell

Illustration of the Cable Curl

Single Cable Column and Straight Bar Attachment

Illustration of the Concentration Curl

Concentration Curl

Dumbbells and Flat Bench

Illustration of the Cross-Body Hammer Curl

Cross-Body Hammer Curl

Illustration of the Dumbbell Curl

Illustration of the Dumbbell Hammer Curl

Dumbbell Hammer Curl

Illustration of the EZ-Bar Curl

Illustration of the Machine Biceps Curl

Machine Biceps Curl

Preacher Curl Machine

Illustration of the Machine Preacher Curl

Machine Preacher Curl

Preacher Curl Machine

Lats

Illustration of the Assisted Pull-Up

Assisted Pull-Up

Assisted Pull-Up Machine

Illustration of the Band Lat Pulldown

Band Lat Pulldown

Illustration of the Lat Pulldown

Lat Pulldown and Lat Pulldown Bar

Illustration of the Half-Kneeling Single-Arm Pulldown

Half-Kneeling Single-Arm Pulldown

Functional Trainer and D-Handles

Illustration of the Chin-Up

Illustration of the Neutral-Grip Pull-Up

Neutral-Grip Pull-Up

Illustration of the Pull-Up

Illustration of the Weighted Pull-Up

Weighted Pull-Up

Pull-Up Bar and Weighted Vest

Illustration of the Band Pullover

Illustration of the Band Straight-Arm Pulldown

Band Straight-Arm Pulldown

Illustration of the Rope Straight-Arm Pulldown

Rope Straight-Arm Pulldown

Cable Crossover and Rope Attachment

Illustration of the Straight-Arm Pulldown

Straight-Arm Pulldown

Cable Crossover and Straight Bar Attachment

Abs

Illustration of the Stability Ball Rollout

Stability Ball Rollout

Illustration of the Ab Wheel Rollout

Ab Wheel Rollout

Illustration of the Cable Crunch

Cable Crossover and Rope Attachment

Illustration of the Crunch

Illustration of the Lying Leg Raise

Lying Leg Raise

Illustration of the Machine Crunch

Ab Crunch Machine

Illustration of the Plank

Illustration of the Reverse Crunch

Illustration of the Sit-Up

Illustration of the Stability Ball Crunch

Stability Ball Crunch

Illustration of the Captain's Chair Knee Raise

Captain's Chair Knee Raise

Illustration of the Hanging Knee Raise

Hanging Knee Raise

Back

Illustration of the Band Seated Row

Band Seated Row

Illustration of the Chest-Supported Row

Chest-Supported Row

Chest-Supported Row

Illustration of the Machine Row

Seated Row Machine

Illustration of the Plate-Loaded Low Row

Plate-Loaded Low Row

Illustration of the Seated Cable Row

Seated Cable Row

Seated Row Machine

Illustration of the Single-Arm Dumbbell Row

Single-Arm Dumbbell Row

Dumbbells and Flat Bench

Illustration of the Inverted Row

Illustration of the Landmine Row

Landmine and Olympic Barbell

Illustration of the Rack Pull

Olympic Barbell and Power Rack

Illustration of the Seated Sled Rope Pull

Seated Sled Rope Pull

Sled and Climbing Rope

Illustration of the Suspension Trainer Row

Suspension Trainer Row

Illustration of the T-Bar Row

Obliques

Illustration of the Cable Woodchop

Functional Trainer and D-Handles

Illustration of the Kettlebell Suitcase Carry

Kettlebell Suitcase Carry

Illustration of the Landmine Rotation

Landmine Rotation

Landmine and Olympic Barbell

Illustration of the Medicine Ball Rotational Throw

Medicine Ball Rotational Throw

Illustration of the Band Pallof Press

Band Pallof Press

Illustration of the Kneeling Side Plank

Kneeling Side Plank

Illustration of the Russian Twist

Illustration of the Side Plank

Illustration of the Pallof Press

Single Cable Column and D-Handles

Illustration of the Side Plank Hip Dip

Side Plank Hip Dip

Illustration of the Weighted Side Plank

Weighted Side Plank

Calves

Illustration of the Jump Rope

Illustration of the Jump Rope Intervals

Jump Rope Intervals

Illustration of the Double Unders

Illustration of the Dumbbell Calf Raise

Dumbbell Calf Raise

Illustration of the Leg Press Calf Raise

Leg Press Calf Raise

Illustration of the Pogo Hops

Illustration of the Seated Calf Raise

Seated Calf Raise

Seated Calf Raise

Illustration of the Single-Leg Calf Raise

Single-Leg Calf Raise

Illustration of the Smith Machine Calf Raise

Smith Machine Calf Raise

Illustration of the Standing Calf Raise

Standing Calf Raise

Standing Calf Raise

Forearms

Illustration of the Dumbbell Farmer's Carry

Dumbbell Farmer's Carry

Illustration of the Farmer's Walk

Farmer's Walk Handles

Illustration of the Trap Bar Carry

Illustration of the Band Wrist Curl

Band Wrist Curl

Illustration of the Barbell Wrist Curl

Barbell Wrist Curl

Olympic Barbell and Flat Bench

Illustration of the Cable Wrist Curl

Cable Wrist Curl

Single Cable Column and Straight Bar Attachment

Illustration of the Dumbbell Wrist Curl

Dumbbell Wrist Curl

Illustration of the Reverse EZ-Bar Curl

Reverse EZ-Bar Curl

Illustration of the Reverse Wrist Curl

Reverse Wrist Curl

EZ Curl Bar and Flat Bench

Illustration of the Plate Pinch Carry

Plate Pinch Carry

Lower Back

Illustration of the Seated Good Morning

Seated Good Morning

Olympic Barbell and Flat Bench

Illustration of the 45-Degree Back Extension

45-Degree Back Extension

Illustration of the Bird Dog

Illustration of the Machine Back Extension

Machine Back Extension

Back Extension Machine

Illustration of the Superman Hold

Illustration of the Weighted Back Extension

Weighted Back Extension

Hyperextension Bench and Iron Plates

Illustration of the GHD Back Extension

GHD Back Extension

Traps

Illustration of the Band Shrug

Illustration of the Barbell Shrug

Olympic Barbell

Illustration of the Cable Shrug

Single Cable Column and Straight Bar Attachment

Illustration of the Dumbbell Shrug

Illustration of the Smith Machine Shrug

Smith Machine Shrug

Illustration of the Trap Bar Shrug

Abductors

Illustration of the Cable Hip Abduction

Cable Hip Abduction

Single Cable Column and Ankle Strap

Illustration of the Hip Abduction Machine

Hip Abduction Machine

Hip Abduction Machine

Illustration of the Lateral Band Walk

Lateral Band Walk

Illustration of the Seated Banded Abduction

Seated Banded Abduction

Illustration of the Side-Lying Leg Raise

Side-Lying Leg Raise

Adductors

Illustration of the Cossack Squat

Illustration of the Cable Hip Adduction

Cable Hip Adduction

Single Cable Column and Ankle Strap

Illustration of the Hip Adduction Machine

Hip Adduction Machine

Hip Adduction Machine

Illustration of the Standing Band Adduction

Standing Band Adduction

Illustration of the Copenhagen Plank

Copenhagen Plank

Neck

Illustration of the Band Neck Extension

Band Neck Extension

Illustration of the Manual Neck Isometric

Manual Neck Isometric

Illustration of the Plate Neck Extension

Plate Neck Extension

Iron Plates and Flat Bench

Illustration of the Plate Neck Flexion

Plate Neck Flexion

Iron Plates and Flat Bench

Illustration of the Plate Neck Side Flexion

Plate Neck Side Flexion

Iron Plates and Flat Bench

Core

Illustration of the Bear Crawl

Illustration of the Sandbag Bear Hug Carry

Sandbag Bear Hug Carry