Barbell Back Squat
Legs · Difficulty 3 of 5
- Big breath, brace hard
- Knees out over toes
- Drive the floor away
Coaching from plan to progression
Over 680 exercises.
Guidance for
every movement.
Set your direction. Understand the movement. Log the work. Get a clearer next step, with guidance that connects your programme to the sets you actually complete.
687available catalogue exercises
2,004written coaching cues
15exercise categories
Watch the movement
See how it moves.
Know what to focus on.
Play an exercise demonstration, then use the coaching cues to understand the movement. Explore three examples from the animation library.
Incline Push-Up
Push · Difficulty 1 of 5
- Body straight, core tight
- Chest to the bench edge
- Elbows at 45 degrees
Band Row
Pull · Difficulty 1 of 5
- Lead with the elbows
- Squeeze the shoulder blades
- Chest tall, no slouching
Animation is available for selected exercises. Every available catalogue exercise includes written guidance.
01 / Your training, end to end
More than a workout list.
The coaching connects four parts of training, from choosing your programme to deciding what comes next.
Build around your life.
Set your goals, experience, training days and session length. Choose your equipment and use a plan, a smart session or the custom builder.
Know the movement.
Open the exercise guide for setup, execution steps, coaching cues and common mistakes. Use a rendered image or animation where available.
Follow the session.
Work through the prescribed sets, repetitions or time. Log your results, follow rest guidance and see contextual prompts around your sets.
Make the next step count.
Use your recorded performance to guide repetitions and loading. The next step can be more work, a steady load or an easier session.
Smart mode and the Workout Generator require Pro. Balanced, My Plan and manual logging are free. Personalised load guidance depends on the training mode and the history you have logged.
02 / Inside the exercise guide
See it. Understand it. Train it.
Every available catalogue exercise has written steps, coaching cues, common mistakes and benefits. The detail gives you something useful to check before you start.
388exercises mapped to animations
470exercises marked for rendered imagery
Some exercises have both. Others use animation or written guidance without a still render.
Media coverage varies by exercise. These counts describe catalogue coverage, not a guarantee that every remote asset will load. The guidance does not observe or assess your technique.
Explore the catalogue by focus and difficulty ↓A real catalogue example
Barbell Back Squat
Set up and move
- Set the bar on your upper traps, grip securely and lift it out of the rack.
- Step back and use a stance and toe angle that allow stable foot pressure and knee tracking.
- Brace, then bend at the hips and knees to the deepest pain-free depth you can control without losing trunk or pelvic position.
- Drive through your whole foot to return to standing, then reset before the next rep.
Coaching cues
- Big breath, brace hard
- Knees out over toes
- Drive the floor away
Common mistakes
- Letting the chest collapse forward.
- Rising onto the toes out of the hole.
What it trains
- Trains quads and glutes with assistance from hamstrings, calves and lower back.
- Allows progressive development of squat strength when load and range are matched to the user.
03 / The range behind the guidance
Different movements.
Different levels of complexity.
687 available exercises across five training focuses. Difficulty runs from 1, lower technical complexity, to 5, the most technically demanding.
| Focus | Level 1 | Level 2 | Level 3 | Level 4 | Level 5 | Total |
|---|---|---|---|---|---|---|
| Push | 47 | 45 | 31 | 14 | 4 | 141 |
| Pull | 67 | 51 | 31 | 6 | 4 | 159 |
| Legs | 87 | 67 | 49 | 15 | 4 | 222 |
| Core | 31 | 25 | 13 | 5 | 2 | 76 |
| Full Body | 30 | 16 | 17 | 21 | 5 | 89 |
| Total | 262 | 204 | 141 | 61 | 19 | 687 |
Difficulty is a technical-complexity rating, not a measure of the weight you should lift or a personal assessment.
Beginner
Automatic selection is capped at difficulty 3. Your goals, available equipment and other session constraints narrow the choices further.
Intermediate
Automatic selection can use difficulty 1 to 4, with prescriptions and progression shaped by experience and recorded training.
Advanced
Difficulty 4 remains the automatic-selection ceiling. The 19 difficulty-5 exercises remain in the catalogue but are excluded from automatic selection.
See the 15 exercise categories
- Aquatics7
- Bands37
- Barbell91
- Bodyweight128
- Cardio Machine19
- Conditioning1
- Dumbbell120
- Kettlebell58
- Machine/Cable122
- Medicine Ball3
- Pull-Up Bar18
- Sled2
- TRX27
- Warm-up49
- Weight Plate5
Catalogue figures reviewed 05/09/2026. Experience guides selection and prescription; it is not the same classification as an exercise’s difficulty.
04 / Progress with a reason
More weight is
not always
the next step.
The progression logic uses your logged performance. Where you record effort as reps in reserve, it can use that context too.
These are explanations of the app’s decision rules, not a personalised prescription. The app does not watch your form or replace a coach’s assessment.
- 01
Build the repetitions.
If the working sets have not consolidated at the top of the target range, the guidance can keep the weight steady and focus on reps.
- 02
Add load when it is earned.
Once performance supports the increase, the app can suggest more weight. The increment takes experience into account.
- 03
Hold when effort is high.
Repeatedly logged sets with very little reserve can lead to a hold rather than another increase.
- 04
Adjust when the pattern changes.
Repeated difficulty, a layoff or a deload phase can change the suggestion. Bodyweight work follows its own progression path.
Strength
Goal-specific loading and repetition guidance.
Muscle growth
Work organised around hypertrophy-focused prescriptions.
Conditioning
Time, effort and appropriate session structure.
Mixed goals
Prescriptions can blend more than one training priority.
Your work. A clearer direction.
Start with a plan.
Keep learning as you train.
Explore the exercise guidance, record your sessions and build a training history the app can work with.
Download freeOptional Pro subscription. Feature access depends on your plan.