TrailFree
Strength

Exercise glossary

The 43 movements in TrailFree's strength trainer, grouped into legs, core, upper body and mobility. Each shows the kit it needs, the movement it trains, and the form cue a trainer would give. Deliberately trail-relevant, and free of near-maximal lifts and plyometrics.

Legs

  • Back squatBarbell
    Bar on your traps, brace hard, sit between the hips to depth, drive through mid-foot.
    Trains: Squat
  • Goblet squatDumbbells
    Hug one dumbbell to your chest, elbows inside the knees, sit tall and deep.
    Trains: Squat
  • squat illustration
    SquatBodyweight
    Sit back and down, knees tracking over toes, heels planted.
    Trains: Squat
  • deadlift illustration
    DeadliftBarbell
    Bar close, back long, push the floor away. Never rush a deadlift.
    Trains: Hinge
  • Dumbbell Romanian deadliftDumbbells
    Dumbbells against the thighs, soft knees, push the hips back until the hamstrings bite, then stand tall.
    Trains: Hinge
  • Single-leg deadliftBodyweight
    Hinge over one leg, back leg reaching behind, flat back, feel the standing hamstring.
    Trains: Hinge
  • Glute bridgeBodyweight
    Drive through the heels, squeeze at the top, glutes, not lower back.
    Trains: Hip bridge
  • lunge illustration
    LungeBodyweight
    Long step, back knee kisses the floor, front heel does the work.
    Trains: Lunge
  • Step-upBodyweight
    Full foot on the box, drive through the heel, no push-off below.
    Trains: Step-up
  • Calf raiseBodyweight
    All the way up, slow on the way down. Trail ankles are made here.
    Trains: Calf raise
  • Wall sitBodyweightTimed hold
    Thighs parallel, back flat on the wall, hands off the knees.
    Trains: Wall sit
  • Single-leg balanceBodyweightTimed hold
    Bare feet, soft knee, eyes ahead. Wobbling is the exercise.
    Trains: Balance

Core

  • plank illustration
    PlankBodyweightTimed hold
    One straight line, shoulder to heel. Breathe, don't hold.
    Trains: Core, anti-extension
  • Side plankBodyweightTimed hold
    Stack the hips, push the floor away. Both sides count.
    Trains: Core, anti-lateral
  • Dead bugBodyweight
    Lower back stays glued down; move slower than feels natural.
    Trains: Core, stability
  • Russian twistBodyweight
    Rotate from the ribs, not the arms. Slow is strong.
    Trains: Core, rotation
  • SupermanBodyweight
    Lift arms and legs a hand's width, hold a breath, lower slowly.
    Trains: Core, extension

Upper body

  • Bench pressBarbell + bench
    Shoulder blades pinned, bar to mid-chest, press without flaring the elbows.
    Trains: Horizontal push
  • Chest pressDumbbells
    Elbows at forty-five degrees; press smooth, lower slower.
    Trains: Horizontal push
  • Push-upBodyweight
    Body in one line, elbows at forty-five degrees, chest to fist height.
    Trains: Horizontal push
  • Overhead barbell pressBarbell
    Ribs down, glutes on, press the bar to a full lockout overhead.
    Trains: Vertical push
  • overhead_press illustration
    Overhead pressDumbbells
    Ribs down, glutes on, press to a full lockout overhead.
    Trains: Vertical push
  • Pike push-upBodyweight
    Hips high in an upside-down V, lower the crown toward the floor, press back up.
    Trains: Vertical push
  • Barbell rowBarbell
    Hinge to forty-five degrees, pull the bar to your belt, squeeze the blades.
    Trains: Horizontal pull
  • Dumbbell rowDumbbells
    Brace a hand on your thigh, row the dumbbell to your hip, no twisting.
    Trains: Horizontal pull
  • Inverted rowPull-up bar
    Hang under a low bar, body one line, pull your chest to the bar.
    Trains: Horizontal pull
  • Band rowBands
    Anchor the band, sit tall, pull to the ribs, control the return.
    Trains: Horizontal pull
  • Prone floor rowBodyweight
    Face down, thumbs up, lift the arms and drive the elbows to your ribs.
    Trains: Horizontal pull
  • Pull-upPull-up bar
    Chest to the bar's level, full hang between reps. Bands are allowed.
    Trains: Vertical pull
  • Band pulldownBands
    Anchor high, drive the elbows down and back, feel the lats work.
    Trains: Vertical pull
  • Biceps curlDumbbells
    Elbows pinned to your sides, no swinging it up.
    Trains: Biceps
  • Hammer curlDumbbells
    Palms facing in, elbows pinned, curl without swinging.
    Trains: Biceps
  • Band curlBands
    Stand on the band, elbows still, squeeze at the top.
    Trains: Biceps
  • Overhead triceps extensionDumbbells
    One dumbbell overhead in both hands, elbows pointing forward, lower behind the head and press back up.
    Trains: Triceps
  • Band pushdownBands
    Anchor high, elbows glued to your sides, straighten and squeeze.
    Trains: Triceps
  • Diamond push-upBodyweight
    Hands together under the chest, elbows tight, lower slow.
    Trains: Triceps
  • Lateral raiseDumbbells
    Light weight, lead with the elbows, stop at shoulder height.
    Trains: Lateral raise
  • Band lateral raiseBands
    Lead with the elbows, stop at shoulder height, no shrug.
    Trains: Lateral raise
  • Reverse flyDumbbells
    Hinge forward, soft elbows, lift out to the sides, squeeze the blades, no shrug.
    Trains: Rear delt
  • Band pull-apartBands
    Arms out front, pull the band apart to your chest, lead with the knuckles.
    Trains: Rear delt
  • Suitcase carryDumbbellsTimed hold
    One heavy dumbbell at your side, stand tall, don't lean, walk and resist the tilt.
    Trains: Loaded carry

Mobility

  • Hip flexor stretchBodyweightTimed hold
    Tuck the pelvis first, then shift forward, feel the front of the hip.
    Trains: Hip flexor stretch
  • hamstring_stretch illustration
    Hamstring stretchBodyweightTimed hold
    Hinge from the hips with a long spine; bend the knee if it bites.
    Trains: Hamstring stretch

These fill the routine library: a routine asks for a movement, and the app picks the best of these your kit allows. For how sessions get harder, see how progression works.

Strength library