Muscles worked Roles, not free numbers, keep the heat map honest: Primary (10) — the movement exists to train it, at most 2; Secondary (7) — works hard every rep; Supporting (4) — assists; Stabilizer (2) — holds position.
Mobility work carries no muscle scores on purpose — it's excluded from volume math entirely.
Add a muscle to preview this exercise on the body map.
Compare with — pick an exercise — 90/90 Hip Stretch Back Extension Band Pull-Apart Band Woodchopper Banded Clam Shell Bar Hang Bear Crawl Bench Dip Bench Press Bent Over Row Bicep Curl Bicycle Crunch Bird Dog Bulgarian Split Squat Burpee Butterfly Stretch (Groin) Calf Raise Calf Stretch Cat-Cow (Spine) Chest Fly Chest-Supported Row Child's Pose (Back) Chin-Up Cobra Stretch (Back) Copenhagen Plank Cross-Body Shoulder Stretch Dead Bug Deadlift Decline Bench Press Dip Donkey Kick Doorway Chest Stretch Downward Dog External Rotation Face Pull Farmer Carry Farmer Carry (time) Fire Hydrant Floor Press Frog Pose (Adductors) Front Squat Glute Bridge Goblet Squat Good Morning Hammer Curl Hanging Knee Raise Hanging Leg Raise Happy Baby (Hips) Hip Thrust Hollow Hold Incline Bench Press Internal Rotation Inverted Row Jumping Jacks Knee-to-Wall (Ankle) Kneeling Hip-Flexor Stretch Lateral Raise Lateral Walk Lizard Pose (Hips) Lunge McGill Curl-Up Mountain Climber Nordic Curl Overhead Triceps Stretch Pallof Press Pigeon Pose (Hips) Plank Prone Y-T-W Pull-Up Push-Up Romanian Deadlift Russian Twist Scaption Raise Scapular Push-Up Seated Forward Fold (Hamstrings) Seated Spinal Twist Seated Straddle (Pancake) Shoulder Press Shrug Side Lunge Side Plank Side-Lying Hip Abduction Single-Arm Row Single-Leg Glute Bridge Single-Leg Romanian Deadlift Sit-Up Squat Squat Jump Standing Forward Fold (Hamstrings) Standing Hamstring Stretch Standing Lat Stretch Standing Quad Stretch Step-Up Stretch (general) Suitcase Carry Superman Supine Spinal Twist Terminal Knee Extension Thread the Needle (T-Spine) Tibialis Raise Triangle Pose (Hamstrings/Side) Tricep Extension Upward Dog (Front Body) Wall Sit Wall Slide (Shoulders) Wide-Stance Squat World's Greatest Stretch Copy its muscles & variants