PocketAthleteJoin the waitlistExercise library
382 movements, with what each one actually works and the two or three cues that decide whether it does.
Browse by muscle or kit
Speed
Agility
Power
- Pogo hopsCalves · Achilles
- Box jumpsQuads · Glutes · Calves
- Depth drop to sprintQuads · Glutes · Calves
- Power cleanFull body
- Scrum engage & driveLegs · Back · Core
- Standing broad jumpGlutes · Quads · Calves
- Vertical jumpQuads · Glutes · Calves
- Hurdle hopsCalves · Quads · Glutes
- Single-leg boundsGlutes · Hamstrings · Calves
- Romanian DeadliftWhole Body
- Sumo DeadliftWhole Body
- Muscle UpsWhole Body
- Clean and JerkWhole Body
- SnatchWhole Body
- CleanWhole Body
- Dumbbell Romanian DeadliftWhole Body
- Clean and PressWhole Body
- Rack PullWhole Body
- Stiff Leg DeadliftWhole Body
- Hang CleanWhole Body
- BurpeesWhole Body
- ThrusterWhole Body
- Power SnatchWhole Body
- Dumbbell DeadliftWhole Body
- Push JerkWhole Body
- Deficit DeadliftWhole Body
- Snatch DeadliftWhole Body
- Hang Power CleanWhole Body
- Single Leg Romanian DeadliftWhole Body
- Pause DeadliftWhole Body
- Jefferson DeadliftWhole Body
- Single Leg Dumbbell DeadliftWhole Body
- Split JerkWhole Body
- Clean High PullWhole Body
- Behind The Back DeadliftWhole Body
- Clean PullWhole Body
- Squat ThrustWhole Body
- Single Leg DeadliftWhole Body
- Zercher DeadliftWhole Body
- Snatch PullWhole Body
- Dumbbell SnatchWhole Body
- Wall BallWhole Body
- Clap Pull UpWhole Body
- Ring Muscle UpsWhole Body
- Dumbbell ThrusterWhole Body
- Dumbbell High PullWhole Body
- Dumbbell Clean and PressWhole Body
- Barbell DeadliftWhole Body
Strength
- Bulgarian split squatQuads · Glutes
- Single-leg RDLHamstrings · Glutes
- Barbell back squatQuads · Glutes · Core
- Front squatQuads · Upper back · Core
- Conventional deadliftHamstrings · Glutes · Back
- Barbell hip thrustGlutes · Hamstrings
- Barbell bench pressChest · Shoulders · Triceps
- Overhead pressShoulders · Triceps · Core
- Pull-upLats · Biceps · Core
- Lat pulldownLats · Biceps
- Bent-over barbell rowBack · Rear delts · Biceps
- Goblet squatQuads · Glutes · Core
- Dumbbell shoulder pressShoulders · Triceps
- Standing calf raiseCalves · Achilles
- Farmer's carryGrip · Core · Traps
- Seated dumbbell pressShoulders · Triceps
- Arnold pressShoulders · Triceps
- Chin-upLats · Biceps
- Single-arm lat pulldownLats · Biceps
- Chest-supported rowUpper back · Lats · Rear delts
- Seated cable rowUpper back · Lats · Biceps
- Suitcase carryCore · Obliques · Grip
- Front-rack carryCore · Shoulders · Upper back
- Walking lungeQuads · Glutes · Hamstrings
- Reverse lungeGlutes · Quads
- Bench PressChest
- Shoulder PressShoulders
- Push UpsChest
- Dumbbell Bench PressChest
- Dumbbell CurlBiceps
- Sled Leg PressLegs
- Barbell CurlBiceps
- Incline Dumbbell Bench PressChest
- Bent Over RowBack
- Incline Bench PressChest
- DipsTriceps
- Chin UpsBack
- Dumbbell Lateral RaiseShoulders
- Leg ExtensionLegs
- Horizontal Leg PressLegs
- Dumbbell RowBack
- Military PressShoulders
- Chest PressChest
- Tricep PushdownTriceps
- Hammer CurlBiceps
- CrunchesCore
- Sit UpsCore
- Seated Dumbbell Shoulder PressShoulders
- Hack SquatLegs
- Bodyweight SquatLegs
- Machine Shoulder PressShoulders
- Machine Chest FlyChest
- Seated Leg CurlLegs
- EZ Bar CurlBiceps
- Lying Tricep ExtensionTriceps
- One Arm Push UpsChest
- Close Grip Bench PressChest
- Preacher CurlBiceps
- Seated Shoulder PressShoulders
- Barbell ShrugBack
- T Bar RowBack
- Lying Leg CurlLegs
- Neutral Grip Pull UpsBack
- Machine Calf RaiseLegs
- Push PressShoulders
- Dumbbell FlyChest
- Hip AdductionLegs
- Diamond Push UpsChest
- Smith Machine Bench PressChest
- Dumbbell ShrugBack
- Decline Bench PressChest
- Dumbbell LungeLegs
- Pistol SquatLegs
- Hanging Leg RaiseCore
- Machine RowBack
- Tricep Rope PushdownTriceps
- Chest Supported Dumbbell RowBack
- Smith Machine SquatLegs
- Dumbbell Tricep ExtensionTriceps
- Box SquatLegs
- Pendlay RowBack
- Incline Dumbbell CurlBiceps
- Cable Bicep CurlBiceps
- Seated Calf RaiseLegs
- Close Grip Lat PulldownBack · Lats
- Upright RowShoulders
- Vertical Leg PressLegs
- Machine Bicep CurlBiceps
- Zercher SquatLegs
- Machine Seated CrunchCore
- Cable Lateral RaiseShoulders
- Jumping JackCore
- Dumbbell Reverse FlyBack
- Incline Dumbbell FlyChest
- Dumbbell Concentration CurlBiceps
- Decline Push UpChest
- Back ExtensionBack
- Cable CrunchCore
- Dumbbell Front RaiseShoulders
- Seated Dip MachineTriceps
- Tricep ExtensionTriceps
- Good MorningLegs
- Floor PressChest
- Dumbbell PulloverBack · Lats
- Hip AbductionLegs
- Cable FlyChest
- Dumbbell Floor PressChest
- LungeLegs
- Barbell LungeLegs
- Single Leg SquatLegs
- Handstand Push UpsShoulders
- Dumbbell SquatLegs
- Face PullShoulders
- Barbell Calf RaiseLegs
- Wrist CurlForearms
- Close Grip Push UpChest
- Overhead SquatLegs
- Russian TwistCore
- Decline Sit UpCore
- Lying Dumbbell Tricep ExtensionTriceps
- Paused Bench PressChest
- Lying Leg RaiseCore
- Bench DipsTriceps
- Cable Overhead Tricep ExtensionTriceps
- Behind The Neck PressShoulders
- Machine Reverse FlyBack
- Split SquatLegs
- Cable Reverse FlyBack
- Dumbbell Calf RaiseLegs
- Squat JumpLegs
- Reverse Barbell CurlForearms
- Sissy SquatLegs
- Dumbbell Tricep KickbackTriceps
- Decline Dumbbell Bench PressChest
- Reverse Grip Lat PulldownBack · Lats
- Close Grip Dumbbell Bench PressChest
- Single Leg PressLegs
- Barbell Reverse LungeLegs
- Belt SquatLegs
- Incline Push UpChest
- Barbell Glute BridgeLegs
- Reverse Grip Bench PressChest
- Standing Leg CurlLegs
- Cable Pull ThroughLegs
- Landmine SquatLegs
- Straight Arm PulldownBack · Lats
- Safety Bar SquatLegs
- Dumbbell Wrist CurlForearms
- Dumbbell Upright RowShoulders
- Strict CurlBiceps
- Machine Back ExtensionBack
- Decline CrunchCore
- Sumo SquatLegs
- Barbell Hack SquatLegs
- Bench PullBack
- Machine Tricep ExtensionTriceps
- Seated Dumbbell Tricep ExtensionTriceps
- Side LungeLegs
- Bicycle CrunchCore
- Yates RowBack · Lats
- Reverse Wrist CurlForearms
- Pin SquatLegs
- Side CrunchCore
- Pause SquatLegs
- Inverted RowBack
- Machine Lateral RaiseShoulders
- Hex Bar ShrugBack
- Smith Machine ShrugBack
- Dumbbell Side BendCore
- Barbell Front RaiseShoulders
- Half SquatLegs
- Log PressShoulders
- Bench Pin PressChest
- JM PressTriceps
- Ab Wheel RolloutCore
- Hanging Knee RaiseCore
- Glute KickbackLegs
- Ring DipsTriceps
- Wide Grip Bench PressChest
- Hip ExtensionLegs
- Pike Push UpShoulders
- Viking PressShoulders
- Cheat CurlBiceps
- Archer Push UpsChest
- Reverse Grip Tricep PushdownTriceps
- Glute Ham RaiseLegs
- Reverse CrunchesCore
- Z PressShoulders
- Close Grip Incline Bench PressChest
- Reverse HyperextensionBack
- Side Leg RaiseLegs
- Cable Upright RowBack
- Barbell PulloverBack
- Machine ShrugBack
- Toes To BarCore
- Landmine PressShoulders
- Incline Hammer CurlBiceps
- Cable KickbackLegs
- Seated Dumbbell CurlBiceps
- Cable WoodchopperCore
- Cable Leg ExtensionLegs
- Meadows RowBack
- Cable ShrugBack
- One Arm Lat PulldownBack
- Spoto PressChest
- Spider CurlBiceps
- Standing Cable CrunchCore
- Overhead Cable CurlBiceps
- Zottman CurlBiceps
- Renegade RowBack
- Incline Cable CurlBiceps
- Lying Cable CurlBiceps
- One Arm Landmine PressShoulders
- Dumbbell Front SquatLegs
- One Arm Seated Cable RowBack
- Cable Hammer CurlBiceps
- Tate PressTriceps
- Dumbbell Split SquatLegs
- Dumbbell Z PressShoulders
- Dumbbell Reverse CurlForearms
- Decline Dumbbell FlyChest
- Dumbbell Face PullShoulders
- Dumbbell Push PressShoulders
- Flutter KicksCore
- Mountain ClimbersCore
- Donkey Calf RaiseLegs
- SupermanCore
- Scissor KicksCore
- Incline Bicep CurlBiceps
- Rear Delt FlyShoulders
- Cable Chest FlyChest
- Single Arm Tricep ExtensionTriceps
- Skull CrushersTriceps
- Barbell Front SquatLegs
- Barbell Overhead PressShoulders
- Barbell RowBack
- Pull UpsBack
- Leg PressLegs
- Cable Tricep PushdownTriceps
- Leg CurlLegs
- PlankCore
Mobility
- World's greatest stretchHip flexors · Adductors · T-spine
- 90/90 hip switchesGlutes · Hip rotators
- Half-kneeling ankle rocksCalves · Achilles
- Glute bridgeGlutes · Hamstrings
- Dead bugDeep core · Hip flexors
- Thoracic spine openersT-spine · Chest · Lats
- Dynamic leg swingsHamstrings · Hip flexors · Adductors
- Monster walksGlute med · Glute max
- Scapular pull-upsLower traps · Lats
- Couch stretchHip flexors · Quads
Rehab
- Eccentric calf raisesCalves · Achilles
- Ankle alphabetAnkle stabilisers
- Single-leg balance progressionAnkle stabilisers · Glute med
- Terminal knee extensionsVMO · Quads
- Isometric wall sitQuads
- Hamstring slidersHamstrings
- Adductor isometric squeezeAdductors · Groin
- Bird dogLower back · Glutes · Core
- McGill curl-upDeep core
- Band external rotationRotator cuff
- Ankle circlesAnkle stabilisers
- Band ankle eversionAnkle stabilisers · Calves
- Band ankle inversionAnkle stabilisers
- Ankle dorsiflexion stretchCalves · Ankle stabilisers
- Lateral hopsCalves · Ankle stabilisers · Glute med
- Wobble board balanceAnkle stabilisers · Glute med
- Quad setQuads · VMO
- Straight leg raiseQuads · Hip flexors
- Wall slide squatQuads · Glutes
- Step downQuads · Glutes · VMO
- Box step upQuads · Glutes
- Isometric hamstring holdHamstrings
- Single-leg bridgeHamstrings · Glutes
- Prone hamstring curlHamstrings
- Supine hamstring stretchHamstrings
- Build-up runsHamstrings · Glutes · Calves
- Side-lying adductionAdductors · Groin
- Cossack squatAdductors · Quads · Glutes
- Isometric calf holdCalves · Achilles
- Soleus raiseCalves · Achilles
- Heel dropCalves · Achilles
- Side plankObliques · Lower back · Glute med
- Cat cowLower back · T-spine
- Pelvic tiltDeep core · Lower back
- Prone press upLower back
- Hip hinge patternHamstrings · Glutes · Lower back
- Pendulum swingShoulders · Rotator cuff
- Scapular retractionLower traps · Upper back · Rear delts
- Scapular push-upUpper back · Shoulders
- Y raiseLower traps · Shoulders
- Wall angelLower traps · Shoulders · Upper back
- Sleeper stretchRotator cuff · Shoulders
Recovery
Endurance
- Bike intervalsQuads · Cardio
- Rowing intervalsBack · Quads · Cardio
- Ski erg intervalsBack · Core · Cardio
- SkippingCalves · Cardio
- Incline treadmill walkGlutes · Calves · Cardio
- Swim intervalsBack · Shoulders · Cardio
- Sled pushQuads · Glutes · Cardio
- Kettlebell swing intervalsHamstrings · Glutes · Cardio
- Stair intervalsQuads · Glutes · Cardio
Skill
- Cone weave dribbleCalves · Core
- Tight-space dribblingCalves · Core
- Wall passing repsCore
- Tackle techniqueLegs · Core · Shoulders
- Finishing drillQuads · Glutes · Core
- Heading techniqueNeck · Core · Legs
- Crossing repsHip flexors · Quads
- First-touch controlCalves · Core
- 1v1 attacking movesQuads · Glutes · Calves
- Long passing rangeHip flexors · Core
- Set-piece strikingQuads · Core
- GK handling & catchingHands · Forearms · Core
- GK low & high divingGlutes · Quads · Obliques
- GK set-position footworkCalves · Glute med · Quads
- GK distributionHip flexors · Core · Shoulders
- GK reaction savesWhole body
- GK claiming crossesLegs · Core · Shoulders
- GK 1v1 spreadingQuads · Glutes · Core
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