Master Every Move with Form Coach: The Complete Movement Library
Ready to unlock your best results with every rep? Enter Form Coach, powered by Meta’s groundbreaking Inside Out Body Tracking (IOBT) technology. Whether you’re new to strength training or leveling up as a seasoned lifter, Form Coach delivers real-time feedback on your form so you can train smarter, safer, and stronger.
Below, we’re breaking down every move in the Form Coach movement library, including how to nail the exercise and some real-time cues you’ll hear from your trainers. Let’s get into it!
Cross-Body Pec Raise
This isolation exercise is excellent for targeting the upper chest and improving shoulder strength and definition.
Here’s how to perform this exercise:
Stand with your feet about hip-width distance apart.
Grab your dumbbells and hold them with a neutral grip, palms facing each other. Let your arms hang down by your sides with a slight bend in your elbows.
Lift one dumbbell diagonally across your body, bringing it towards the opposite shoulder. Keep the movement controlled and fluid and your body as stable as possible.
Lower the dumbbell back down to the starting position in a controlled manner.
Switch arms and repeat the same motion on the other side.
These are a few cues you might hear from your trainer throughout this exercise:
Arms too high: “Try to keep the movement to chest level for maximum success. Raising too high could cause injury.”
Arms not high enough: “Your arms should stop at about chest height, so try to bring them up a bit higher than you were.”
Body swaying: “Don’t swing the dumbbells or use your torso to help lift them. The movement should be controlled and deliberate.”
Incorrect movement: “Remember we are bringing the weights cross-body for this movement. Focus on that path.”
Front Loaded Squat
This is a common squat variation that you’ll see a lot in Litesport Strength workouts. It’s an excellent exercise for strengthening both your legs and your glutes.
Here’s how to perform this exercise:
Grab a dumbbell in each hand and then bring them up to rest on your shoulders, keeping your feet shoulder-width apart.
Squat down, keeping your chest upright as you lower your body. Focus on keeping your weight in your heels and sitting back on your hips.
Once you find your max level of depth, push through your heels using your glutes and quads to rise back up.
At the top of your squat, squeeze your glutes and engage your core.
These are a few cues you might hear from your trainer throughout this exercise:
Squat depth: “I want to see you get a little lower in that squat! Remember to bend down all the way so your thighs are almost parallel to the floor.”
Head tilt: “Remember to focus on looking straight ahead as you squat. Your head movement should be minimal.”
Front Raises
This is an excellent exercise for targeting the anterior deltoids, aka the front part of your shoulders.
Here’s how to perform this exercise:
Starting with your feet about hip-width apart, hold your dumbbells with your arms hanging down straight in front of you and your palms facing your thighs.
Slowly raise the dumbbells straight in front of you, leading with your hands until your arms are parallel to the floor. Keep your core tight and avoid leaning back.
Lower the dumbbells back to the starting position, controlling the movement the whole way down.
These are a few cues you might hear from your trainer throughout this exercise:
Arms too high: “Keep the movement to shoulder level, or just below, for maximum shoulder activation.”
Arms not high enough: “Your arms should stop at shoulder height, so try to bring them up a bit higher than you were.”
Body swaying: “Don’t swing the dumbbells or use your torso to help lift them. The movement should be controlled and deliberate.”
Lateral Lunges
Also called the side lunge, this exercise is fantastic for targeting your quads, glutes, and inner thighs and improving your lateral mobility and balance.
Here’s how to perform this exercise:
Start by standing tall with your feet hip-width distance apart and your dumbbells by your side. Keep your chest up and your shoulders relaxed.
From this position, take a firm step out to the side with one leg. As you step out, keep your toes pointed straight ahead and your knees aligned with your toes.
Bend the knee of your extended leg and lower your hips down and back. Keep your chest up and your back flat—don’t let your torso lean forward too much.
After reaching the bottom of the lunge, push off the heel of your lunging leg to return to the starting position.
Switch legs and repeat on the opposite side.
These are a few cues you might hear from your trainer throughout this exercise:
Too big of a step: “It looks like you’re stepping out too far; it should be a comfortable step out, not a giant step that will leave you off balance.”
Too narrow of a step: “Try to take a big enough step out to allow your body to shift your weight properly and bend your knees as much as you comfortably can.”
Not enough depth: “I want to see you sink down a little lower when you lunge.”
Lateral Raises
Also called the side raise, this is a great exercise for targeting the deltoid muscles in your shoulders.
Here’s how to perform this exercise:
Start by standing tall with your feet about a hip-width distance apart. Keep your arms by your sides and your palms facing inward toward your body, with a dumbbell in each hand.
Begin by lifting the dumbbells out to the sides, keeping your elbows slightly bent.
Stop once your hands reach shoulder height and your body creates a ‘T’ shape with your arms.
Slowly lower the dumbbells together, returning them to your starting position.
These are a few cues you might hear from your trainer throughout this exercise:
Arms too high: “Your arms should stop at shoulder height, no higher.”
Arms not high enough: “Your arms should stop at shoulder height, so try to bring them up a bit higher than you were.”
Body swaying: “Avoid leaning back or swinging your body to lift the dumbbells.”
Reverse Lunges
This fantastic lower-body exercise targets your quads, glutes, hamstrings, and hips.
Here’s how to perform this exercise:
Start by standing tall with your feet hip-width distance apart and your dumbbells by your side. Keep your chest up and your shoulders relaxed.
Take a step backward with one leg. As you step back, focus on keeping your chest up and your back straight.
Lower your back knee toward the floor as your front knee bends to about a 90-degree angle.
Push through the heel of your front foot and drive your back leg forward to return to the starting position.
Switch legs and repeat on the opposite side.
These are a few cues you might hear from your trainer throughout this exercise:
Depth: “I want to see you sink down a little lower with that back knee when you lunge!”
Balance: “Remember your head should stay centered, with everything in a straight line from front to back; there’s no side-to-side motion in this movement.”
Shoulder Press
Also referred to as the overhead press, this exercise is great for targeting your shoulders, triceps, and upper chest and developing greater upper body stability.
Here’s how to perform this exercise:
Bring your dumbbells up to shoulder height so that you’re bending your elbows at a 90-degree angle. Keep your palms facing forward.
Press the weights overhead, extending your arms fully in one fluid motion. Keep your shoulders down, chest bright, and core engaged as you press.
Slowly lower the dumbbells back down to shoulder height with control.
These are a few cues you might hear from your trainer throughout this exercise:
Elbow extension: “When you press the weight overhead, make sure you extend your arms fully.”
Squat Press
This is a common exercise in our Litesport Strength workouts. However, you might hear our trainers refer to this one as a “squat to overhead press” or a “thruster.” This dynamic, full-body exercise targets your legs, glutes, and shoulders and helps develop explosive power.
Here’s how to perform this exercise:
Start by holding a dumbbell in each hand, bringing them up to rest on your shoulders. Your feet should be about shoulder-width apart.
With weights on your shoulders, slowly squat down, pushing your hips back and bending at your knees. Weight stays in your heels as you keep your torso upright.
Lower your body until your thighs are at least parallel to the floor.
From the bottom of the squat, drive through your heels and explode up. Push through your legs, using the power from your hips and glutes to rise up quickly.
As you reach the standing position, use that momentum to press your weights overhead in one fluid motion.
Finally, bring the weights back down with control to your shoulders or rack position.
These are a few cues you might hear from your trainer throughout this exercise:
Squat depth: “I want to see you get a little lower in that squat! Remember to bend down all the way so your thighs are almost parallel to the floor.”
Head tilt: “Remember to focus on looking straight ahead as you squat. Your head movement should be minimal.”
Elbow extension: “When you press the weight overhead, make sure you extend your arms fully.”
Suitcase Squat
This is one of the most common movements you’ll see in a Litesport Strength workout. It’s an excellent exercise for strengthening both your legs and posterior chain.
Here’s how to perform this exercise:
Start with your legs shoulder-width apart, holding your weights at your sides like you’re carrying suitcases in each hand.
As you lower your body, make sure to shoot your hips back and keep your weight in your heels.
From the bottom of the squat, push through your heels and return to standing by driving your hips forward and squeezing your glutes.
These are a few cues you might hear from your trainer throughout this exercise:
Squat depth: “I want to see you get a little lower in that squat! Remember to bend down all the way so your thighs are almost parallel to the floor.”
Head tilt: “Remember to focus on looking straight ahead as you squat. Your head movement should be minimal.”
Supinated Bicep Curls
This is a classic exercise that you’ll see a lot in Litesport Strength workouts. It’s an excellent movement for building arm strength and definition in your biceps.
Here’s how to perform this exercise:
Start by standing tall with your feet about hip-width apart and a dumbbell in each hand. Keep your arms extended, elbows in, and your palms facing up in a “supinated” grip.
Slowly bend your elbows. As you curl the dumbbells up, focus on contracting your biceps and keeping your elbows in place.
Squeeze your biceps briefly at the top of the movement before slowly lowering the dumbbells back down.
These are a few cues you might hear from your trainer throughout this exercise:
Range of motion: “I want to see you bring those dumbbells all the way up and squeeze the bicep at the top. Then be sure to lower them all the way back down.”
Body swaying: “Avoid swinging the weights or using your back and shoulders to help the movement. The curl should be controlled, not jerky.”
Angle of curl: “Your elbows should stay close to your torso, not drifting outward. Keep your upper arms locked in place and have the path of your arms straight in front of you, not flaring to the side.”
Imagine having a certified personal trainer in your headset—one that never misses a rep and always spots your form mistakes. With Form Coach, that’s exactly what you get. Whether you’re practicing before your Strength workouts or working on perfecting a move inside the library, you’re never training alone.
Ready to take your form to the next level? Grab your 7-day free trial and your Meta Quest 3 headset to start moving stronger, smarter, and safer with every session.
