Ellim is a free AI-powered personal coach and fitness app for iOS. It features an AI workout generator that creates personalized workout plans in seconds, a library of 3,500+ exercises, meal tracking with AI food recognition, comprehensive progress tracking, and pre-built workout routines.

How does the AI personal coach work?

Describe the workout you want in plain English — for example, "upper body strength workout" or "30-minute HIIT session." Ellim's AI personal coach instantly generates a complete workout plan with exercises, sets, reps, and rest periods, matched from our library of 3,500+ exercises.

Is Ellim free to use?

Yes, Ellim is completely free to use. Core features including the AI workout generator, exercise library, workout tracking, meal logging with food search and barcode scanning, and pre-built routines are available at no cost — no ads, no credit card required. AI food recognition from photos is available as a premium feature.

What types of exercises does Ellim include?

Ellim includes over 3,500 exercises across multiple categories including weight training, bodyweight exercises, stretching and flexibility routines, and cardio workouts. Each exercise comes with detailed instructions.

Can Ellim create personalized workout plans?

Yes, Ellim's AI personal coach creates fully personalized workout plans based on your goals, preferences, and workout history. You can also build custom routines manually or choose from 100+ pre-built workout programs.

Does Ellim track meals and nutrition?

Yes, Ellim includes a dedicated Meal tab for tracking your nutrition. You can search for foods, scan barcodes to add items instantly, or use AI-powered food recognition to identify what you're eating from a photo. Food search and barcode scanning are free, while AI photo recognition is a premium feature.

All Exercises

PVC Overhead Squat

Master the overhead squat with a PVC pipe to enhance full-body mobility, core stability, and perfect your squat form. Improve shoulder and hip flexibility.

Intermediate

Compound

Push

1 min per set2 min rest

Thighs

Body weight

Description

A squat exercise performed with a PVC pipe held overhead, focusing on form and mobility.

How to Do PVC Overhead Squat

1
Setup
Stand with your feet shoulder-width apart, toes slightly outward. Hold a PVC pipe with a wide, snatch grip, pressing it directly overhead with fully extended arms, aligning the pipe over your heels.
2
Setup
Engage your core, retract your shoulder blades, and keep your chest lifted. Ensure your gaze is straight ahead to maintain a neutral cervical spine.
3
Initiate the squat by pushing your hips back and bending your knees simultaneously, actively pressing the PVC pipe overhead throughout the movement.
4
Descend as deep as possible while maintaining a neutral spine, keeping your heels on the floor, and the PVC pipe directly overhead. Inhale as you descend.
5
Drive through your heels to return to the starting position, exhaling as you stand. Keep your core tight and the pipe actively pressed overhead throughout the ascent.

Tips

Actively press the PVC pipe towards the ceiling throughout the entire movement to maintain shoulder stability and an upright torso, preventing the pipe from drifting forward.
Focus on pushing your knees out over your toes as you descend, which helps to maintain hip mobility, activate the glutes, and prevent knee caving.
Imagine you are squatting into a chair behind you, initiating the movement from your hips to ensure proper glute activation and achieve greater depth.
Maintain a tight core and an engaged posterior chain to prevent your lower back from rounding and your chest from collapsing forward during the squat.

Common Mistakes

×Allowing the PVC pipe to drift forward or backward from the overhead position indicates a lack of shoulder mobility or core stability; actively press the pipe upward and keep it aligned over your heels.
×Rounding your lower back during the descent often means a weak core or tight hamstrings; focus on bracing your core and maintaining a neutral spine throughout the squat.
×Lifting your heels off the floor signifies ankle mobility issues or a forward weight shift; focus on driving through your heels and potentially widening your stance slightly to improve balance.

Variations

Compound

Barbell Overhead Squat

Master the Barbell Overhead Squat, a challenging full-body exercise that builds strength, stability, and mobility in your legs, core, and shoulders.

Advanced

ThighsQuadricepsBarbell

Compound

Bodyweight Overhead Squat

Master the bodyweight overhead squat to build full-body stability, strengthen your core, glutes, and quads.

Intermediate

ThighsGluteus MaximusBody weight

Compound

Single Arm Overhead Dumbbell Squat

Master the single arm overhead dumbbell squat for enhanced core stability, shoulder strength, and powerful lower body development.

Intermediate

ThighsGluteus MaximusDumbbell

Compound

Lever Seated Squat

Perform a lever seated squat to build powerful quadriceps and glutes. This machine-based exercise guides your movement for safe, effective lower body

Intermediate

ThighsGluteus MaximusLeverage machine

Related Exercises

Compound

Bodyweight Squat

Master the bodyweight squat for stronger legs and glutes. This fundamental exercise builds lower body strength, improves mobility, and enhances overall

Intermediate

ThighsGluteus MaximusBody weight

Compound

Bodyweight Wall Squat

Strengthen your quads and glutes with the bodyweight wall squat. Lean against a wall, slide down into a seated position, and hold.

Beginner

ThighsGluteus MaximusBody weight

Compound

One Leg Quarter Squat

Perform a one-leg quarter squat to build strength and stability in your quads and glutes. This bodyweight exercise improves balance and single-leg power.

Intermediate

ThighsGluteus MaximusBody weight

Compound

Weighted Squat

Master the weighted squat to build powerful legs and glutes. This compound exercise effectively strengthens your lower body, core, and improves overall

Intermediate

ThighsGluteus MaximusWeighted