Trainable: AI-Powered Personalized Workouts

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Muscle Group

Movement

Exercise	Primary Muscles	Secondary Muscles	Movement
Back Squat	Quadriceps	Glutes	squat
Leg Press	Quadriceps	Glutes	push
Leg Extension	Quadriceps	—	other
Lunge	Quadriceps	Glutes	other
Split Squat	Quadriceps	Glutes	squat
Bulgarian Split Squat	Quadriceps, Glutes, Hamstrings	Quadriceps, Hamstrings, Glutes	squat
Hack Squat	Quadriceps	Glutes	squat
Deadlift	Hamstrings, Back, Glutes	Quadriceps	hinge
Romanian Deadlift	Hamstrings	Glutes, Back, Forearms	hinge
Single-Leg RDL	Hamstrings	Glutes, Back, Forearms	hinge
Good Mornings	Hamstrings	Glutes, Back	hinge
Leg Curl	Hamstrings	—	other
Glute Ham Raise	Hamstrings, Glutes	—	hinge
Glute Thrust	Glutes	Hamstrings	hinge
Glute Bridge	Glutes	Hamstrings	hinge
Kettlebell Swing	Hamstrings, Glutes	Back, Core	hinge
Bench Press	Chest	Shoulders, Triceps	push
Incline Press	Chest	Shoulders, Triceps	push
Chest Press	Chest	Shoulders, Triceps	push
Chest Fly	Chest	Shoulders	other
Medicine Ball Chest Pass	Chest	Shoulders, Triceps	push
Push-ups	Chest	Shoulders, Triceps	push
Pull-ups	Back	Shoulders, Biceps, Forearms	pull
Chin-ups	Back	Shoulders, Biceps, Forearms	pull
Back Row	Back	Shoulders, Biceps, Forearms	pull
Lat Pulldown	Back	Shoulders, Biceps, Forearms	pull
Face Pulls	Back	Shoulders	pull
Standing Overhead Press	Shoulders	Triceps	push
Seated Overhead Press	Shoulders	Triceps	push
Lateral Raise	Shoulders	—	pull
Front Raise	Shoulders	—	other
Back Fly	Shoulders	Back	other
Internal Rotation	Shoulders	—	other
External Rotation	Shoulders	—	other
Bicep Curl	Biceps	—	other
Hammer Curl	Biceps	Forearms	other
Rotating Bicep Curl	Biceps	Forearms	other
Triceps Pushdown	Triceps	—	push
Skull Crushers	Triceps	—	other
Triceps Kickback	Triceps	—	other
Overhead Triceps Extension	Triceps	—	other
Plank	Core	Shoulders	pillar
V-Ups	Core	—	other
Situps	Core	—	other
Ab Rollout	Core	Shoulders	pillar
Pallof Press	Core	Shoulders, Chest	push
Side Plank	Core	Glutes	pillar
Dead Bug	Core	—	pillar
Bird Dog	Core	Glutes, Shoulders	pillar
Calf Raise	Calves	—	other
Wrist Curl	Forearms	—	other
Farmers Carry	Forearms	Core, Shoulders	other
Box Jump	Quadriceps, Glutes	Calves, Core	other
Hip Abduction	Glutes	—	other
Hip Adduction	Adductors	—	other
Hanging Leg Raise	Core	Hip Flexors	other
Russian Twist	Core	—	other
Shrugs	Traps	—	other
Dips	Chest, Triceps	Shoulders	push
Step-Ups	Quadriceps, Glutes	Hamstrings	other
Hip Flexor Stretch	Hip Flexors	—	mobility
World's Greatest Stretch	Hip Flexors, Hamstrings	Back, Shoulders	mobility
Cat-Cow	Back	Core	mobility
Thread the Needle	Back, Shoulders	—	mobility
90/90 Hip Stretch	Glutes, Hip Flexors	—	mobility
Thoracic Spine Rotation	Back	Core	mobility
Shoulder Pass-Through	Shoulders	—	mobility
Pigeon Pose	Glutes, Hip Flexors	—	mobility
Foam Roll - IT Band	Quadriceps	—	mobility
Foam Roll - Thoracic	Back	—	mobility
Foam Roll - Lats	Back	—	mobility
Foam Roll - Quads	Quadriceps	—	mobility
Foam Roll - Glutes	Glutes	—	mobility
Ankle Mobility Drill	Calves	—	mobility