Every lift, and how it scores.
391 exercises, grouped by the ten muscle groups the Balance score tracks. Each page lists the muscles, the equipment, whether the movement counts toward your strength trend, and, for 26 of them, a link to published strength standards.
How the groups work
The Balance score counts your sets per muscle group over the last 30 days against a monthly minimum for ten muscle groups, so a group you skip shows up as short. Large groups (chest, back, quads, glutes) need 10 sets a month for full credit; medium groups (shoulders, triceps, biceps, hamstrings) need 6; abs and calves need 4. Back merges the upper back, lower back and traps. Every exercise below counts toward the group it is listed under.
ChestAt least 10 sets in 30 days
- Barbell Bench Press
- Incline Barbell Bench Press
- Decline Barbell Bench Press
- Dumbbell Bench Press
- Incline Dumbbell Press
- Decline Dumbbell Press
- Machine Chest Press
- Smith Machine Bench Press
- Cable Chest Press
- Resistance Band Chest Press
- Dumbbell Chest Fly
- Incline Dumbbell Fly
- Cable Chest Fly
- Pec Deck Fly
- Chest Squeeze and Hold
- Push-Up
- Wide Push-Up
- Decline Push-Up
- Incline Push-Up
- Weighted Push-Up
- Archer Push-Up
- Dip
- Weighted Dip
- Assisted Dip
- Medicine Ball Chest Pass
- Smith Machine Incline Press
- Machine Incline Chest Press
- Barbell Floor Press
- Dumbbell Floor Press
- Decline Dumbbell Fly
- Resistance Band Chest Fly
- Svend Press
- Knee Push-Up
- Ring Push-Up
- Ring Chest Fly
- Plyometric Push-Up
ShouldersAt least 6 sets in 30 days
- Landmine Press
- Barbell Upright Row
- Dumbbell Upright Row
- Barbell Overhead Press
- Dumbbell Shoulder Press
- Arnold Press
- Machine Shoulder Press
- Push Press
- Dumbbell Push Press
- Kettlebell Press
- Band Overhead Press
- Dumbbell Lateral Raise
- Cable Lateral Raise
- Machine Lateral Raise
- Band Lateral Raise
- Dumbbell Front Raise
- Plate Front Raise
- Cable Front Raise
- Barbell Front Raise
- Dumbbell Rear Delt Fly
- Cable Rear Delt Fly
- Reverse Pec Deck
- Pike Push-Up
- Handstand Push-Up
- Battle Ropes
- Cable Upright Row
- Smith Machine Overhead Press
- Z Press
- Band Front Raise
- Cable External Rotation
- Band External Rotation
- Dumbbell External Rotation
- Handstand Hold
- Push Jerk
- Clean and Press
- Dumbbell Clean and Press
- Kettlebell Clean and Press
- Overhead Carry
- Log Press
TricepsAt least 6 sets in 30 days
- Close-Grip Bench Press
- Dumbbell Close-Grip Press
- Diamond Push-Up
- Skullcrusher
- Dumbbell Skullcrusher
- Tricep Pushdown
- Overhead Dumbbell Tricep Extension
- Overhead Cable Tricep Extension
- Cable Tricep Kickback
- Dumbbell Tricep Kickback
- Dumbbell Reverse Tricep Extension
- Bench Dip
- Machine Tricep Extension
- Band Tricep Pushdown
- Seated Dip Machine
- JM Press
- Tate Press
- EZ-Bar Overhead Tricep Extension
- Band Overhead Tricep Extension
- Reverse-Grip Pushdown
- Single-Arm Pushdown
AbsAt least 4 sets in 30 days
- Suitcase Carry
- Turkish Get-Up
- Plank
- Side Plank
- Weighted Plank
- Crunch
- Sit-Up
- Dumbbell Sit-Up
- Decline Sit-Up
- Bicycle Crunch
- Reverse Crunch
- Side Crunch
- Dumbbell Side Crunch
- Cable Crunch
- Machine Crunch
- Lying Leg Raise
- Hanging Leg Raise
- Hanging Knee Raise
- V-Up
- Toe Touch
- Flutter Kick
- Scissor Kick
- Mountain Climber
- Dead Bug
- Hollow Body Hold
- Ab Wheel Rollout
- Russian Twist
- Standing Cable Ab Rotation
- Cable Wood Chop
- Pallof Press
- Bird Dog
- L-Sit
- Medicine Ball Slam
- Medicine Ball Rotational Throw
- Bear Crawl
- Copenhagen Plank
- Front Rack Carry
- Sandbag Carry
- Kettlebell Windmill
- Dumbbell Windmill
- Landmine Rotation
- Dumbbell Russian Twist
- Medicine Ball Russian Twist
- Dumbbell Wood Chop
- Dumbbell Crunch
- Dumbbell V-Up
- Hanging Oblique Knee Raise
- Toes to Bar
- Dragon Flag
- Windshield Wiper
- Heel Touch
- Cross-Body Crunch
- Stability Ball Crunch
- Leg Lowers
- Boat Hold
- Bear Plank
- Plank Shoulder Tap
- Side Plank Hip Dip
- Machine Torso Rotation
- Pilates Hundred
- Pilates Roll-Up
- Single-Leg Stretch
- Double-Leg Stretch
- Pilates Teaser
QuadsAt least 10 sets in 30 days
- Barbell Squat
- Front Squat
- Dumbbell Front Squat
- Kettlebell Front Squat
- Smith Machine Squat
- Resistance Band Squat
- Dumbbell Goblet Squat
- Kettlebell Goblet Squat
- Dumbbell Squat
- Bodyweight Squat
- Bulgarian Split Squat
- Barbell Bulgarian Split Squat
- Dumbbell Split Squat
- Split Squat
- Dumbbell Walking Lunge
- Walking Lunge
- Dumbbell Lunge
- Barbell Lunge
- Lunge
- Reverse Lunge
- Dumbbell Reverse Lunge
- Dumbbell Lateral Lunge
- Lateral Lunge
- Step-Up
- Dumbbell Step-Up
- Leg Press
- Hack Squat
- Leg Extension
- Sissy Squat
- Pistol Squat
- Wall Sit
- Jump Squat
- Box Jump
- Goblet Squat to Calf Raise
- Hip Adduction Machine
- Burpee
- Burpee Broad Jump
- Sled Push
- Wall Ball
- Medicine Ball Thruster
- Sandbag Lunge
- Box Squat
- Pause Squat
- Safety Bar Squat
- Zercher Squat
- Overhead Squat
- Landmine Squat
- Belt Squat
- Pendulum Squat
- Single-Leg Leg Press
- Smith Machine Split Squat
- Front-Foot-Elevated Split Squat
- Reverse Nordic
- Pulse Squat
- Cable Hip Adduction
- Dumbbell Jump Squat
- Jumping Lunge
- Pop Squat
- Tuck Jump
- Depth Jump
- High Knees
- Barbell Thruster
- Dumbbell Thruster
- Yoke Walk
- Air Bike
- Stationary Bike
- Elliptical
- Stair Climber
- Walk
CalvesAt least 4 sets in 30 days
HamstringsAt least 6 sets in 30 days
- Good Morning
- Glute Ham Raise
- Romanian Deadlift
- Dumbbell Romanian Deadlift
- Single-Leg Romanian Deadlift
- Kettlebell Romanian Deadlift
- Lying Leg Curl
- Seated Leg Curl
- Nordic Curl
- Standing Leg Curl
- Dumbbell Leg Curl
- Stability Ball Hamstring Curl
- Slider Hamstring Curl
- B-Stance Romanian Deadlift
- Dumbbell Sumo Romanian Deadlift
- Smith Machine Romanian Deadlift
GlutesAt least 10 sets in 30 days
- Dumbbell Sumo Squat
- Barbell Sumo Squat
- Sumo Deadlift
- Kettlebell Swing
- Kettlebell Clean
- Kettlebell Snatch
- Power Clean
- Barbell Snatch
- Dumbbell Snatch
- Hang Clean
- Barbell Hip Thrust
- Dumbbell Hip Thrust
- Machine Hip Thrust
- Glute Bridge
- Single-Leg Glute Bridge
- Dumbbell Glute Bridge
- Cable Glute Kickback
- Donkey Kick
- Cable Pull-Through
- Hip Abduction Machine
- Medicine Ball Overhead Throw
- Curtsy Lunge
- Dumbbell Curtsy Lunge
- Kettlebell Sumo Squat
- Bodyweight Sumo Squat
- Frog Pump
- Dumbbell Frog Pump
- Single-Leg Hip Thrust
- Smith Machine Hip Thrust
- Band Hip Thrust
- Barbell Glute Bridge
- Band Glute Bridge
- Marching Glute Bridge
- Glute Bridge Hold
- Fire Hydrant
- Band Fire Hydrant
- Clamshell
- Band Clamshell
- Side-Lying Hip Abduction
- Dumbbell Side-Lying Hip Abduction
- Cable Hip Abduction
- Band Hip Abduction
- Band Lateral Walk
- Dumbbell Donkey Kick
- Band Glute Kickback
- Machine Glute Kickback
- Standing Glute Kickback
- Dumbbell Swing
- Skater Jump
- Broad Jump
- Clean and Jerk
- Dumbbell Clean
- Tire Flip
BackAt least 10 sets in 30 days
Counts sets logged under Upper Back, Lower Back, Traps.
- Bent Over Barbell Row
- Pendlay Row
- Underhand Barbell Row
- T-Bar Row
- Single-Arm Dumbbell Row
- Dumbbell Bent-Over Row
- Dumbbell Rear Delt Row
- Incline Dumbbell Row
- Renegade Row
- Seated Cable Row
- Standing Cable Row
- Single-Arm Cable Row
- Machine Row
- Inverted Row
- Resistance Band Row
- Kettlebell Row
- Lat Pulldown
- Wide Grip Lat Pulldown
- Close Grip Lat Pulldown
- Reverse Grip Lat Pulldown
- Straight-Arm Pulldown
- Pull-Up
- Chin-Up
- Weighted Pull-Up
- Assisted Pull-Up
- Cable Pullover
- Dumbbell Pullover
- Cable Face Pull
- Band Face Pull
- Band Pull-Apart
- Back Extension
- Superman
- Reverse Hyperextension
- Barbell Shrug
- Dumbbell Shrug
- Rack Pull
- Farmer's Walk
- Barbell Deadlift
- Trap Bar Deadlift
- Dumbbell Deadlift
- Dumbbell Suitcase Deadlift
- Kettlebell Deadlift
- Ski Erg
- Rowing Erg
- Sled Pull
- Chest-Supported T-Bar Row
- Meadows Row
- Barbell Seal Row
- Smith Machine Row
- Resistance Band Lat Pulldown
- Single-Arm Lat Pulldown
- Machine Pullover
- Neutral-Grip Pull-Up
- Negative Pull-Up
- Muscle-Up
- Scapular Pull-Up
- Prone Y Raise
- Cable Shrug
- Smith Machine Shrug
- Machine Back Extension
- Snatch-Grip Deadlift
- Deficit Deadlift
- Trap Bar Carry
- Swim
BicepsAt least 6 sets in 30 days
Reading the tags
- Compound: a barbell or curl-bar lift, the kind the coach reads first.
- Not a lift: a core, isometric or conditioning movement. It counts for balance and consistency, not strength: it adds nothing to your volume, your best lift estimate or your PRs, so high-rep core work or a long hold never counts as a heavy lift.
- Standards: the lift has published strength standards and links to its standards page.
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