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Free Exercise Library

Browse 148 exercises with step-by-step instructions and photo demonstrations covering every major muscle group — chest, back, legs, shoulders, biceps, triceps, glutes and core. Filter by equipment (dumbbell, barbell, bodyweight, cable, machine, kettlebell, bands) and difficulty level. Adapted from the public-domain Free-Exercise-DB.

All Fours Quad Stretch demonstration

All Fours Quad Stretch

body onlyquadriceps
Alternate Leg Diagonal Bound demonstration

Alternate Leg Diagonal Bound

quadriceps
Backward Drag demonstration

Backward Drag

otherquadriceps
Barbell Full Squat demonstration

Barbell Full Squat

barbellquadriceps
Barbell Hack Squat demonstration

Barbell Hack Squat

barbellquadriceps
Barbell Lunge demonstration

Barbell Lunge

barbellquadriceps
Barbell Side Split Squat demonstration

Barbell Side Split Squat

barbellquadriceps
Barbell Squat demonstration

Barbell Squat

barbellquadriceps
Barbell Squat To A Bench demonstration

Barbell Squat To A Bench

barbellquadriceps
Barbell Step Ups demonstration

Barbell Step Ups

barbellquadriceps
Barbell Walking Lunge demonstration

Barbell Walking Lunge

barbellquadriceps
Bear Crawl Sled Drags demonstration

Bear Crawl Sled Drags

otherquadriceps
Bench Jump demonstration

Bench Jump

body onlyquadriceps
Bench Sprint demonstration

Bench Sprint

otherquadriceps
Bicycling demonstration

Bicycling

otherquadriceps
Bicycling, Stationary demonstration

Bicycling, Stationary

machinequadriceps
Bodyweight Squat demonstration

Bodyweight Squat

body onlyquadriceps
Bodyweight Walking Lunge demonstration

Bodyweight Walking Lunge

quadriceps
Box Squat demonstration

Box Squat

barbellquadriceps
Box Squat with Bands demonstration

Box Squat with Bands

barbellquadriceps
Box Squat with Chains demonstration

Box Squat with Chains

barbellquadriceps
Cable Deadlifts demonstration

Cable Deadlifts

cablequadriceps
Cable Hip Adduction demonstration

Cable Hip Adduction

cablequadriceps
Car Deadlift demonstration

Car Deadlift

otherquadriceps
Chair Squat demonstration

Chair Squat

machinequadriceps
Clean Pull demonstration

Clean Pull

barbellquadriceps
Clean from Blocks demonstration

Clean from Blocks

barbellquadriceps
Conan's Wheel demonstration

Conan's Wheel

otherquadriceps
Depth Jump Leap demonstration

Depth Jump Leap

otherquadriceps
Double Leg Butt Kick demonstration

Double Leg Butt Kick

body onlyquadriceps
Dumbbell Lunges demonstration

Dumbbell Lunges

dumbbellquadriceps
Dumbbell Rear Lunge demonstration

Dumbbell Rear Lunge

dumbbellquadriceps
Dumbbell Seated Box Jump demonstration

Dumbbell Seated Box Jump

dumbbellquadriceps
Dumbbell Squat demonstration

Dumbbell Squat

dumbbellquadriceps
Dumbbell Squat To A Bench demonstration

Dumbbell Squat To A Bench

dumbbellquadriceps
Dumbbell Step Ups demonstration

Dumbbell Step Ups

dumbbellquadriceps
Elevated Back Lunge demonstration

Elevated Back Lunge

barbellquadriceps
Elliptical Trainer demonstration

Elliptical Trainer

machinequadriceps
Fast Skipping demonstration

Fast Skipping

body onlyquadriceps
Frankenstein Squat demonstration

Frankenstein Squat

barbellquadriceps
Freehand Jump Squat demonstration

Freehand Jump Squat

body onlyquadriceps
Frog Hops demonstration

Frog Hops

quadriceps
Front Barbell Squat demonstration

Front Barbell Squat

barbellquadriceps
Front Barbell Squat To A Bench demonstration

Front Barbell Squat To A Bench

barbellquadriceps
Front Cone Hops (or hurdle hops) demonstration

Front Cone Hops (or hurdle hops)

otherquadriceps
Front Squat (Clean Grip) demonstration

Front Squat (Clean Grip)

barbellquadriceps
Front Squats With Two Kettlebells demonstration

Front Squats With Two Kettlebells

kettlebellsquadriceps
Goblet Squat demonstration

Goblet Squat

kettlebellsquadriceps
Hack Squat demonstration

Hack Squat

machinequadriceps
Hang Clean demonstration

Hang Clean

barbellquadriceps
Hang Clean - Below the Knees demonstration

Hang Clean - Below the Knees

barbellquadriceps
Heaving Snatch Balance demonstration

Heaving Snatch Balance

barbellquadriceps
Hip Flexion with Band demonstration

Hip Flexion with Band

bandsquadriceps
Intermediate Hip Flexor and Quad Stretch demonstration

Intermediate Hip Flexor and Quad Stretch

otherquadriceps
Iron Crosses (stretch) demonstration

Iron Crosses (stretch)

quadriceps
Jefferson Squats demonstration

Jefferson Squats

barbellquadriceps
Jerk Dip Squat demonstration

Jerk Dip Squat

barbellquadriceps
Jogging, Treadmill demonstration

Jogging, Treadmill

machinequadriceps
Kettlebell Pistol Squat demonstration

Kettlebell Pistol Squat

kettlebellsquadriceps
Kneeling Hip Flexor demonstration

Kneeling Hip Flexor

quadriceps

Free exercise library FAQ

How many exercises are in the library?

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The Fitness&me library contains 870+ exercises sourced from the public-domain Free-Exercise-DB, every one with photo demonstrations and step-by-step instructions covering every major muscle group and equipment type.

Is the exercise database free?

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Yes — every exercise page is fully free and indexable. No signup is required to view exercise pages. You only need an account to save workouts, log sets, or use the AI plan generator.

Can I filter by equipment?

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Yes. Use the dropdowns at the top of the page to filter by bodyweight, dumbbell, barbell, cable, machine, kettlebell, or resistance bands. You can also filter by muscle group and difficulty level.

Are these exercises safe for beginners?

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Each exercise is tagged with a difficulty level — beginner, intermediate, or expert. Filter by "beginner" to see exercises with the lowest skill barrier and least injury risk. Always start with light weights and consult a physician if you have any pre-existing conditions.

How do I use these exercises in a workout plan?

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Sign up for a free Fitness&me account and use the AI Plan generator — it builds a personalized workout from these exercises based on your goals, equipment, and experience level. You can also save individual exercises to a custom routine.

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