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Exercises by muscle group

105 exercises from the Tonus app. Each one has an animation, step-by-step technique, tips and the programs that use it.

Legs

45-degree hyperextension

Hamstrings, Glutes

Alternating dumbbell side lunge

Inner thighs

Alternating dumbbell side squat

Inner thighs, Glutes

Barbell Romanian deadlift

Hamstrings, Glutes

Barbell deadlift

Quadriceps, Glutes

Barbell hip thrust

Hamstrings, Glutes

Barbell split squat

Quadriceps, Glutes

Barbell squat

Quadriceps, Glutes

Barbell standing calf raises

Calves

Barbell stiff-leg deadlift

Hamstrings, Glutes

Bodyweight reverse lunge

Quadriceps, Glutes

Bodyweight squat

Quadriceps, Glutes

Bulgarian split squat

Quadriceps, Glutes

Dumbbell Romanian deadlift

Hamstrings, Glutes

Dumbbell reverse lunge

Quadriceps, Glutes

Dumbbell single-leg Romanian deadlift

Hamstrings, Glutes

Dumbbell single-leg step-up

Quadriceps, Glutes

Dumbbell squat

Quadriceps, Glutes

Leg press

Quadriceps, Glutes

Lying leg curl

Hamstrings

Seated calf raise

Calves

Seated leg extension

Quadriceps

Seated machine hip adduction

Inner thighs

Single-leg 45-degree leg press

Quadriceps, Glutes

Single-leg barbell hip thrust

Hamstrings, Glutes

Single-leg cable Romanian deadlift

Hamstrings, Glutes

Smith machine calf raise

Calves

Glutes

Machine seated hip abduction

Glutes

Standing cable hip abduction

Glutes

Cable step-out squat

Glutes

Side lunge with dumbbell overhead press

Glutes, Shoulders

Chest

Barbell bench press

Chest

Cable middle fly

Chest

Chest dip

Chest, Triceps

Close-grip push-up

Chest, Triceps

Dumbbell flat bench fly

Chest

Incline Smith machine press

Chest

Incline dumbbell chest press

Chest

Machine fly

Chest

Push-ups

Chest

Seated machine chest press

Chest

Decline machine chest press

Chest

Back

Assisted parallel close-grip pull-up

Back, Biceps

Assisted wide-grip pull-ups

Back

Barbell Pendlay row

Back

Dumbbell pullover

Back, Chest

Lat pulldown

Back

Reverse-grip lat pulldown

Back

Seated cable row

Back

Single-arm cable bent-over row

Back

Single-arm cable lat pulldown

Back

Single-arm dumbbell row, right

Back

Straight-arm cable pulldown

Back

Wide grip lat pulldown

Back

Wide grip seated cable row

Back

Wide-grip machine row

Back

Shoulders

Barbell upright row

Shoulders

Cable rear drive

Shoulders

Dumbbell Arnold press

Shoulders

Dumbbell bent-over rear delt fly

Shoulders

Dumbbell lateral raise

Shoulders

Machine shoulder press

Shoulders

Plate front raise

Shoulders

Reverse machine fly

Shoulders

Single-arm dumbbell reverse fly

Shoulders

Barbell front raise

Shoulders

Barbell shrugs

Shoulders

Behind the back barbell shrugs

Shoulders

Cable front raises with straight bar

Shoulders

Arms

Barbell biceps curl

Biceps

Barbell lying extension

Triceps

Barbell preacher curl

Biceps

Barbell standing overhead triceps extension

Triceps

Cable bicep curl

Biceps

Cable overhead extension with rope

Triceps

Cable pushdown

Triceps

Cable triceps kickback

Triceps

Dumbbell concentration curl

Biceps

Dumbbell spider curl

Biceps

Dumbbell triceps kickback

Triceps

Incline dumbbell curl

Biceps

Machine triceps extension

Triceps

Seated dumbbell overhead triceps extension

Triceps

Single-arm cable bicep curl

Biceps

Single-arm dumbbell preacher curl

Biceps

Single-arm dumbbell triceps kickback

Triceps

Single-arm overhead cable triceps extension

Triceps

Standing alternating dumbbell bicep curl

Biceps

Incline barbell triceps extension

Triceps

Single-arm incline dumbbell triceps extension

Triceps

Abs

Alternating toe taps

Abs

Bicycle crunch

Abs

Captain's chair leg raise

Abs

Crunches

Abs

Decline bench crunch

Abs

Decline bench oblique crunch

Abs

Machine crunch

Abs

Raised leg crunches

Abs

Reverse crunches

Abs

Plank with alternating arm raise

Abs

Full body and cardio

Alternating arm and leg plank

Full body

Body saw plank

Full body

Brisk walking

Cardio

Dumbbell squat to shoulder press

Full body

Mountain climbers

Full body