THE MOVEMENT ATLAS
Find your variation.
Squat, hinge, push, pull and carry. Start with a movement you can control, then find a useful place for it in your week.
THE MOVEMENT EXPLORER
Know the movement.
See the muscles.
Choose an exercise, turn the diagram around and explore its primary and supporting muscle groups.
Open cues & variations ↗MOVEMENT, EXPLAINED
Where it works.
Primary
- Quadriceps
- Glutes
Supporting
- Abdominals
- Side trunk
- Forearms / grip
The legs move the load; the trunk and hands help hold the goblet position.
A simplified surface-muscle illustration. Colours show general roles, not activation percentages, a scan or your personal effort. Technique and variation change the emphasis.
Explore ACE’s exercise reference ↗14 movements · choose a card for cues and variations
bodyweight
Chair squat
8–12 · example rep range
Learn the movement ↗dumbbells / gym
Goblet squat
8–12 · example rep range
Learn the movement ↗bodyweight
Hip bridge
10–15 · example rep range
Learn the movement ↗dumbbells / gym
Dumbbell Romanian deadlift
8–12 · example rep range
Learn the movement ↗bodyweight
Incline push-up
6–12 · example rep range
Learn the movement ↗dumbbells / gym
Dumbbell floor press
8–12 · example rep range
Learn the movement ↗bodyweight
Prone W raise
8–12 · example rep range
Learn the movement ↗dumbbells / gym
Supported dumbbell row
8–12 / side · example rep range
Learn the movement ↗gym
Lat pulldown
8–12 · example rep range
Learn the movement ↗bodyweight / dumbbells / gym
Supported split squat
6–10 / side · example rep range
Learn the movement ↗bodyweight / dumbbells / gym
Dead bug
6–10 / side · example rep range
Learn the movement ↗dumbbells / gym
Suitcase carry
20–30 sec / side · example rep range
Learn the movement ↗bodyweight / dumbbells / gym
Supported calf raise
10–15 · example rep range
Learn the movement ↗dumbbells / gym
Dumbbell overhead press
8–12 · example rep range
Learn the movement ↗