Exercise library
27 exercises with a real person demonstrating each one, clear form cues, how many sets and reps to try, and what to swap them for if they hurt. These are the same moves LiftMend builds into its plans for a sore back, knee or shoulder.
General exercise information, not medical advice. If you are unsure, check with a doctor or physio first.
Core and back
Bird dogDeep core, back muscles and glutes.
Dead bugDeep abdominal muscles.
Farmer's carryGrip, upper back, core and legs.
McGill curl-upAbdominal muscles with a still spine.
Pallof pressCore, resisting rotation.
Side plankThe side of your trunk (obliques) and hips.
Side plank from kneesThe side of your trunk (obliques) and hips.
Suitcase carryObliques, grip and glutes.
Hips and glutes
Legs
Upper body
Mobility
Cat-cowSpine mobility; gently moves your whole back.
Child's poseLower back, hips and shoulders (a stretch).
Figure-4 glute stretchGlutes and outer hip (a stretch).
Half-kneeling hip flexor stretchThe front of your hip (a stretch).
Hamstring stretch (strap or towel)The back of your thigh (a stretch).
Knee to chestLower back and glutes (a stretch).
Thoracic open bookUpper-back (thoracic) rotation and mobility.
Follow a plan, not a list
LiftMend builds exercises like this into short sessions that work around a sore back, knee or shoulder. Swap any move that hurts, get timers that run themselves, and ask the AI coach between sets. Free to download.