567 production-ready movements

Exercise Library

Search every STHENO exercise by name, muscle, or equipment. Each guide includes a reviewed movement video, practical instruction, anatomy, and alternatives.

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Showing 567 of 567 exercises

45-Degree Back Extension

45-Degree Back Extension uses machines in a hinge movement that primarily trains glutes and hamstrings. Use it to train the posterior chain and reinforce a controlled hip hinge.

Ab Roll Workout

The ab roll workout is a barbell or ab wheel exercise targeting the abdominal muscles, with secondary emphasis on the obliques, lower back, and shoulders. It involves rolling forward from a kneeling position to challenge core stability and strength.

Ab Wheel Rollout (Kneeling)

The ab wheel rollout (kneeling) is a core strengthening exercise performed from a kneeling position using an ab wheel. It challenges the abs, lower back, and shoulders by requiring full-body tension during a controlled forward and backward rolling motion.

Ab Wheel Workout

The ab wheel workout is a bodyweight core exercise that targets the abdominal muscles while engaging the lower back and shoulders as stabilizers. It involves rolling out and back on an ab wheel from a kneeling position, demanding full core tension throughout the movement.

Air Bike Sprint

The air bike sprint is a high-intensity cardio exercise targeting the entire body. Using both the pedals and arm handles simultaneously, it elevates heart rate rapidly and burns a high number of calories, making it effective for conditioning and fat loss.

Air Squat

The air squat is a foundational bodyweight lower body exercise targeting the quads, glutes, and hamstrings. It teaches proper squat mechanics and builds lower body strength, making it the basis for all squat progressions.

dumbbells · bench

Alternating Dumbbell Bench Press

Alternating Dumbbell Bench Press uses dumbbells, bench in a horizontal push movement that primarily trains chest. Use it to build pressing strength across the chest and arms.

Alternating Dumbbell Hammer Curl

Alternating Dumbbell Hammer Curl uses dumbbells in a isolation movement that primarily trains biceps. Use it to train the target muscles through a stable, measurable range.

Alternating Heel Tap

Alternating Heel Tap uses bodyweight in a isolation movement that primarily trains core. Use it to train the target muscles through a stable, measurable range.

Archer Push Up

The archer push up is an advanced bodyweight exercise that targets the pectorals by placing more load on one arm at a time. The extended arm provides balance and mild assistance, making it a powerful stepping stone toward single-arm push-up strength.

Ardha Matsyendrasana (Seated Spinal Twist)

Ardha matsyendrasana, or the seated spinal twist, is a bodyweight mobility exercise targeting the abdominal muscles and spine. It involves rotating the torso from a seated position to improve spinal mobility and engage the core and obliques.

Arm Stretch

The arm stretch is a bodyweight stretching exercise targeting the deltoids, with secondary engagement of the traps and upper arms. It is performed standing by pulling one arm across the chest to release tension and improve shoulder flexibility.

Assisted Dip Machine

Assisted Dip Machine uses machines in a vertical push movement that primarily trains triceps and chest. Use it to build overhead pressing strength and shoulder control.

Assisted Pull-Up Machine

Assisted Pull-Up Machine uses machines in a vertical pull movement that primarily trains back. Use it to build pulling strength through the back and arms.

bodyweight · bench

Assisted Single-Leg Box Squat

Assisted Single-Leg Box Squat uses bodyweight, bench in a squat movement that primarily trains quadriceps and glutes. Use it to build lower-body strength while practicing controlled knee and hip movement.

Band Overhead March

Band Overhead March uses bands in a carry movement that primarily trains core and shoulders. Use it to train grip, posture, and trunk control while moving under load.

Band Pushups

Band push-ups are a resistance band exercise targeting the triceps, with secondary emphasis on the chest and shoulders. The band adds progressive resistance at the top of the push-up, increasing the challenge on the pressing muscles.

Band-Assisted Chin-Up

Band-Assisted Chin-Up uses bands in a vertical pull movement that primarily trains back and biceps. Use it to build pulling strength through the back and arms.

Band-Assisted Neutral-Grip Pull-Up

Band-Assisted Neutral-Grip Pull-Up uses bands in a vertical pull movement that primarily trains back and biceps. Use it to build pulling strength through the back and arms.

Band-Resisted March

Band-Resisted March uses bands in a carry movement that primarily trains core and glutes. Use it to train grip, posture, and trunk control while moving under load.

Banded Calf Raise

Banded Calf Raise uses bands in a isolation movement that primarily trains calves. Use it to train the target muscles through a stable, measurable range.

Banded Face Pull

Banded Face Pull uses bands in a horizontal pull movement that primarily trains shoulders and back. Use it to build upper-back strength and controlled shoulder-blade movement.

bands · bodyweight

Banded Glute Bridge

Banded Glute Bridge uses bands, bodyweight in a hinge movement that primarily trains glutes. Use it to train the posterior chain and reinforce a controlled hip hinge.

Banded Lateral Raise

Banded Lateral Raise uses bands in a isolation movement that primarily trains shoulders. Use it to train the target muscles through a stable, measurable range.

Banded Lateral Walk

Banded Lateral Walk uses bands in a lunge movement that primarily trains glutes. Use it to train each leg through a split stance while challenging balance and control.

Banded Monster Walk

Banded Monster Walk uses bands in a lunge movement that primarily trains glutes. Use it to train each leg through a split stance while challenging balance and control.

Banded Pallof Press

Banded Pallof Press uses bands in a isolation movement that primarily trains core. Use it to train the target muscles through a stable, measurable range.

Banded Pull-Apart (Rear Delt Focus)

The banded pull-apart with a rear delt focus targets the posterior deltoids and rhomboids through a horizontal pulling motion. By consciously engaging the rear delts at the end range, it improves shoulder health, posture, and upper back strength.

Banded Seated Abduction

The banded seated abduction is a resistance band exercise targeting the glutes and hip abductors through a seated hip opening motion. It is a joint-friendly option for activating the outer glutes and is commonly used in warm-up and rehabilitation routines.

Banded Seated Leg Extension

Banded Seated Leg Extension uses bands, bench in a isolation movement that primarily trains quadriceps. Use it to train the target muscles through a stable, measurable range.

Banded Seated Row

The banded seated row is a resistance band back exercise targeting the lats and rhomboids through a horizontal pulling motion. With the band anchored to the feet, it replicates a cable row without requiring any equipment, making it ideal for home workouts.

Banded Standing Chest Press

Banded Standing Chest Press uses bands in a horizontal push movement that primarily trains chest and triceps. Use it to build pressing strength across the chest and arms.

Banded Standing Hamstring Curl

Banded Standing Hamstring Curl uses bands in a isolation movement that primarily trains hamstrings. Use it to train the target muscles through a stable, measurable range.

Banded Standing Hip Abduction

Banded Standing Hip Abduction uses bands in a isolation movement that primarily trains glutes. Use it to train the target muscles through a stable, measurable range.

Banded Straight-Arm Pulldown

Banded Straight-Arm Pulldown uses bands in a vertical pull movement that primarily trains back. Use it to build pulling strength through the back and arms.

Banded Triceps Pressdown

Banded Triceps Pressdown uses bands in a isolation movement that primarily trains triceps. Use it to train the target muscles through a stable, measurable range.

Barbell Back Squat

Barbell Back Squat uses barbell in a squat movement that primarily trains quadriceps and glutes. Use it to build lower-body strength while practicing controlled knee and hip movement.

barbell · bench

Barbell Bench Press

Barbell Bench Press uses barbell, bench in a horizontal push movement that primarily trains chest. Use it to build pressing strength across the chest and arms.

Barbell Bent-Over Row

Barbell Bent-Over Row uses barbell in a horizontal pull movement that primarily trains back. Use it to build upper-back strength and controlled shoulder-blade movement.

barbell · bench

Barbell Box Squat

Barbell Box Squat uses barbell, bench in a squat movement that primarily trains quadriceps and glutes. Use it to build lower-body strength while practicing controlled knee and hip movement.

Barbell Bradford Press

Barbell Bradford Press uses barbell in a vertical push movement that primarily trains shoulders. Use it to build overhead pressing strength and shoulder control.

barbell · bench

Barbell Bulgarian Split Squat

Barbell Bulgarian Split Squat uses barbell, bench in a lunge movement that primarily trains quadriceps and glutes. Use it to train each leg through a split stance while challenging balance and control.

Barbell Curl

Barbell Curl uses barbell in a isolation movement that primarily trains biceps. Use it to train the target muscles through a stable, measurable range.

Barbell Curl Narrow Grip

The barbell curl with a narrow grip targets the biceps with emphasis on the long head of the bicep. The close hand placement shifts focus to the outer portion of the biceps, helping to build peak and overall upper arm thickness.

Barbell Drag Curl

Barbell Drag Curl uses barbell in a isolation movement that primarily trains biceps. Use it to train the target muscles through a stable, measurable range.

Barbell Floor Press

Barbell Floor Press uses barbell in a horizontal push movement that primarily trains chest and triceps. Use it to build pressing strength across the chest and arms.

Barbell Front Squat

Barbell Front Squat uses barbell in a squat movement that primarily trains quadriceps and glutes. Use it to build lower-body strength while practicing controlled knee and hip movement.

Barbell Glute Bridge

Barbell Glute Bridge uses barbell in a hinge movement that primarily trains glutes. Use it to train the posterior chain and reinforce a controlled hip hinge.

Barbell Good Morning

Barbell Good Morning uses barbell in a hinge movement that primarily trains hamstrings and glutes. Use it to train the posterior chain and reinforce a controlled hip hinge.

Barbell Hold

The barbell hold is a grip strength exercise targeting the forearms. Performed by holding a loaded barbell at the sides for time, it develops crushing grip strength and forearm endurance essential for many compound movements.

barbell · bench

Barbell JM Press

Barbell JM Press uses barbell, bench in a isolation movement that primarily trains triceps. Use it to train the target muscles through a stable, measurable range.

Barbell Lateral Lunge

Barbell Lateral Lunge uses barbell in a lunge movement that primarily trains glutes and quadriceps. Use it to train each leg through a split stance while challenging balance and control.

Barbell March

The barbell march is a loaded unilateral exercise targeting the quadriceps and core. Marching with a barbell on the back challenges single-leg stability, hip flexor strength, and core bracing under load.

Barbell March Standing

The barbell standing march is a loaded hip flexion exercise that targets the glutes and hip flexors under barbell resistance. The marching pattern challenges core stability and single-leg balance while improving hip mobility and strength.

Barbell Overhead Pin Press

Barbell Overhead Pin Press uses barbell in a vertical push movement that primarily trains shoulders. Use it to build overhead pressing strength and shoulder control.

Barbell Overhead Shrug

Barbell Overhead Shrug uses barbell in a isolation movement that primarily trains back. Use it to train the target muscles through a stable, measurable range.

Barbell Pin Squat

Barbell Pin Squat uses barbell in a squat movement that primarily trains quadriceps and glutes. Use it to build lower-body strength while practicing controlled knee and hip movement.

barbell · bench

Barbell Preacher Curl

Barbell Preacher Curl uses barbell, bench in a isolation movement that primarily trains biceps. Use it to train the target muscles through a stable, measurable range.

Barbell Push Press

Barbell Push Press uses barbell in a vertical push movement that primarily trains shoulders. Use it to build overhead pressing strength and shoulder control.

Barbell Rack Pull

Barbell Rack Pull uses barbell in a hinge movement that primarily trains back and glutes. Use it to train the posterior chain and reinforce a controlled hip hinge.

Barbell Reverse Curl

Barbell Reverse Curl uses barbell in a isolation movement that primarily trains biceps. Use it to train the target muscles through a stable, measurable range.

Barbell Reverse Lunge

Barbell Reverse Lunge uses barbell in a lunge movement that primarily trains quadriceps and glutes. Use it to train each leg through a split stance while challenging balance and control.

Barbell Reverse Lunges

The barbell reverse lunge is a compound lower body exercise targeting the quadriceps. Stepping backward reduces shear force on the knee compared to a forward lunge, making it effective for building leg strength and stability.

barbell · bench

Barbell Reverse Wrist Curl

Barbell Reverse Wrist Curl uses barbell, bench in a isolation movement that primarily trains biceps. Use it to train the target muscles through a stable, measurable range.

barbell · bench

Barbell Rolling Triceps Extension

Barbell Rolling Triceps Extension uses barbell, bench in a isolation movement that primarily trains triceps. Use it to train the target muscles through a stable, measurable range.

Barbell Romanian Deadlift

Barbell Romanian Deadlift uses barbell in a hinge movement that primarily trains hamstrings and glutes. Use it to train the posterior chain and reinforce a controlled hip hinge.

barbell · bench

Barbell Seal Row

Barbell Seal Row uses barbell, bench in a horizontal pull movement that primarily trains back. Use it to build upper-back strength and controlled shoulder-blade movement.

barbell · bench

Barbell Single-Leg Hip Thrust

Barbell Single-Leg Hip Thrust uses barbell, bench in a hinge movement that primarily trains glutes. Use it to train the posterior chain and reinforce a controlled hip hinge.

barbell · bench

Barbell Spider Curl

Barbell Spider Curl uses barbell, bench in a isolation movement that primarily trains biceps. Use it to train the target muscles through a stable, measurable range.

barbell · bench

Barbell Step-Up

Barbell Step-Up uses barbell, bench in a lunge movement that primarily trains quadriceps and glutes. Use it to train each leg through a split stance while challenging balance and control.

Barbell Upright Row

The barbell upright row is a compound shoulder exercise targeting the deltoids and trapezius. Pulling the bar upward along the body develops upper shoulder width and trap thickness, though proper form is important to protect the shoulder joint.

barbell · bench

Barbell Wrist Curl

Barbell Wrist Curl uses barbell, bench in a isolation movement that primarily trains biceps. Use it to train the target muscles through a stable, measurable range.

Barbell Z Press

Barbell Z Press uses barbell in a vertical push movement that primarily trains shoulders. Use it to build overhead pressing strength and shoulder control.

Bayesian Cable Curl

Bayesian Cable Curl uses cables in a isolation movement that primarily trains biceps. Use it to train the target muscles through a stable, measurable range.

Bear Crawl

Bear Crawl uses bodyweight in a carry movement that primarily trains core and shoulders. Use it to train grip, posture, and trunk control while moving under load.

Bear-Hug Dumbbell Carry

Bear-Hug Dumbbell Carry uses dumbbells in a carry movement that primarily trains core. Use it to train grip, posture, and trunk control while moving under load.

Behind-Body Cable Lateral Raise

Behind-Body Cable Lateral Raise uses cables in a isolation movement that primarily trains shoulders. Use it to train the target muscles through a stable, measurable range.

Belt Squat

Belt Squat uses machines in a squat movement that primarily trains quadriceps and glutes. Use it to build lower-body strength while practicing controlled knee and hip movement.

Bent-Over Dumbbell Reverse Fly

Bent-Over Dumbbell Reverse Fly uses dumbbells in a isolation movement that primarily trains shoulders. Use it to train the target muscles through a stable, measurable range.

Bicycle Crunches

Bicycle crunches are a bodyweight ab exercise targeting the abs and obliques through a combined crunch and rotation movement. The pedaling action adds dynamic engagement to both the upper and lower abdominal regions.

Bird Dog

Bird Dog uses bodyweight in a isolation movement that primarily trains core. Use it to train the target muscles through a stable, measurable range.

Bird Dog Advanced (Both Hands Raise)

The bird dog advanced (both hands raise) is a challenging bodyweight exercise targeting the lats and lower back, with secondary engagement of the abs and glutes. It involves simultaneously lifting both arms and both legs from a tabletop position, demanding exceptional core stability and balance.

bodyweight · bench

Bodyweight Box Squat

Bodyweight Box Squat uses bodyweight, bench in a squat movement that primarily trains quadriceps and glutes. Use it to build lower-body strength while practicing controlled knee and hip movement.

Bodyweight Calf Raise

Bodyweight Calf Raise uses bodyweight in a isolation movement that primarily trains calves. Use it to train the target muscles through a stable, measurable range.

Bodyweight Hip Hinge

Bodyweight Hip Hinge uses bodyweight in a hinge movement that primarily trains hamstrings and glutes. Use it to train the posterior chain and reinforce a controlled hip hinge.

Bodyweight Lateral Lunge

Bodyweight Lateral Lunge uses bodyweight in a lunge movement that primarily trains glutes and quadriceps. Use it to train each leg through a split stance while challenging balance and control.

Bodyweight Pause Squat

Bodyweight Pause Squat uses bodyweight in a squat movement that primarily trains quadriceps and glutes. Use it to build lower-body strength while practicing controlled knee and hip movement.

Bodyweight Reverse Lunge

Bodyweight Reverse Lunge uses bodyweight in a lunge movement that primarily trains quadriceps and glutes. Use it to train each leg through a split stance while challenging balance and control.

Bodyweight Split Squat

Bodyweight Split Squat uses bodyweight in a lunge movement that primarily trains quadriceps and glutes. Use it to train each leg through a split stance while challenging balance and control.

bodyweight · bench

Bodyweight Step-Up

Bodyweight Step-Up uses bodyweight, bench in a lunge movement that primarily trains quadriceps and glutes. Use it to train each leg through a split stance while challenging balance and control.

Bodyweight Tempo Squat

Bodyweight Tempo Squat uses bodyweight in a squat movement that primarily trains quadriceps and glutes. Use it to build lower-body strength while practicing controlled knee and hip movement.

Box Jump

The box jump is a plyometric exercise targeting the quads, glutes, and hamstrings through an explosive jumping movement. It builds lower body power, reactive strength, and cardiovascular conditioning.

Bridge Pose - Wheel Prep Bridge

The bridge pose wheel prep bridge is a bodyweight exercise targeting the glutes, with secondary engagement of the hamstrings, lower back, and abs. It involves lifting the hips from a supine position to strengthen the posterior chain and prepare the spine for deeper backbend movements.

Burpee

The burpee is a full-body bodyweight exercise targeting the abs and cardiovascular system, with secondary engagement of the chest, quads, and shoulders. It combines a squat, plank, push-up, and jump into one continuous movement, making it highly effective for conditioning and calorie expenditure.

Butt Kick

Butt kicks are a cardio and hamstring activation exercise performed by jogging in place with an exaggerated heel-to-glute kick. They are commonly used as a dynamic warm-up or cardio drill to engage the hamstrings and elevate the heart rate.

Butt Kick Jog Cardio

Butt kick jog cardio is a bodyweight cardiovascular exercise targeting the hamstrings, with secondary engagement of the quads and glutes. It involves jogging in place while kicking the heels up to the glutes with each stride, elevating heart rate while warming up the lower body.

Cable Biceps Curl

Cable Biceps Curl uses cables in a isolation movement that primarily trains biceps. Use it to train the target muscles through a stable, measurable range.

Cable Curl (Straight Bar)

The cable curl with a straight bar is a cable machine exercise targeting the biceps. The constant cable tension throughout the range of motion makes it effective for building bicep strength and muscle definition.

Cable Face Pull

Cable Face Pull uses cables in a isolation movement that primarily trains shoulders and back. Use it to train the target muscles through a stable, measurable range.

Cable Front Raise

Cable Front Raise uses cables in a isolation movement that primarily trains shoulders. Use it to train the target muscles through a stable, measurable range.

Cable Glute Kickback

Cable Glute Kickback uses cables in a isolation movement that primarily trains glutes. Use it to train the target muscles through a stable, measurable range.

Cable High Row

Cable High Row uses cables in a horizontal pull movement that primarily trains back. Use it to build upper-back strength and controlled shoulder-blade movement.

Cable Hip Flexion

Cable Hip Flexion uses cables in a isolation movement that primarily trains quadriceps. Use it to train the target muscles through a stable, measurable range.

Cable Pallof Press

Cable Pallof Press uses cables in a isolation movement that primarily trains core. Use it to train the target muscles through a stable, measurable range.

Cable Pull-Through

Cable Pull-Through uses cables in a hinge movement that primarily trains glutes and hamstrings. Use it to train the posterior chain and reinforce a controlled hip hinge.

Cable Rear-Delt Row

Cable Rear-Delt Row uses cables in a horizontal pull movement that primarily trains shoulders. Use it to build upper-back strength and controlled shoulder-blade movement.

Cable Reverse Fly

Cable Reverse Fly uses cables in a isolation movement that primarily trains shoulders. Use it to train the target muscles through a stable, measurable range.

Cable Reverse Lunge

Cable Reverse Lunge uses cables in a lunge movement that primarily trains quadriceps and glutes. Use it to train each leg through a split stance while challenging balance and control.

Cable Shrug

Cable Shrug uses cables in a isolation movement that primarily trains back. Use it to train the target muscles through a stable, measurable range.

Cable Split Squat

Cable Split Squat uses cables in a lunge movement that primarily trains quadriceps and glutes. Use it to train each leg through a split stance while challenging balance and control.

cables · bench

Cable Step-Up

Cable Step-Up uses cables, bench in a lunge movement that primarily trains quadriceps and glutes. Use it to train each leg through a split stance while challenging balance and control.

Cable Triceps Kickback

Cable Triceps Kickback uses cables in a isolation movement that primarily trains triceps. Use it to train the target muscles through a stable, measurable range.

Cable Triceps Pressdown

Cable Triceps Pressdown uses cables in a isolation movement that primarily trains triceps. Use it to train the target muscles through a stable, measurable range.

Cable Triceps Pushdown (V-Bar Attachment)

The cable triceps pushdown with a v-bar attachment is a classic upper arm exercise targeting the triceps. The v-bar allows a natural wrist position, reducing joint stress while delivering consistent tension throughout the pushdown movement.

Cable Upright Row

Cable Upright Row uses cables in a vertical pull movement that primarily trains shoulders. Use it to build pulling strength through the back and arms.

Cable Wood Chop

The cable wood chop is a cable machine exercise targeting the obliques and core. It simulates a chopping motion across the body, developing rotational strength and power in the core and shoulders.

Cable Y-Raise

Cable Y-Raise uses cables in a isolation movement that primarily trains shoulders. Use it to train the target muscles through a stable, measurable range.

barbell · bench

California Press

California Press uses barbell, bench in a isolation movement that primarily trains triceps. Use it to train the target muscles through a stable, measurable range.

Captain'S Chair Leg Raises

Captain's chair leg raises are a bodyweight exercise targeting the abdominal muscles, with secondary emphasis on the hip flexors and obliques. Performed on a captain's chair, this exercise challenges core strength by lifting the legs against gravity.

Cat Cow Back Stretch

The cat cow back stretch is a bodyweight mobility exercise targeting the lower back and spine through alternating extension and flexion. It improves spinal flexibility, reduces tension, and is commonly used in warm-up and rehabilitation routines.

Cat Pose Stretching

Cat pose stretching is a bodyweight mobility exercise targeting the lats and back, with secondary engagement of the abs and lower back. Performed on all fours, it involves rounding the spine upward to release tension along the back and improve spinal flexibility.

Chaturanga To Upward Dog

Chaturanga to upward dog is a bodyweight strength and mobility sequence targeting the chest, with secondary engagement of the shoulders, lower back, and abs. It transitions from a low plank position into a spine-extending backbend, building upper body strength and spinal mobility.

dumbbells · bench

Chest-Supported Dumbbell Row

Chest-Supported Dumbbell Row uses dumbbells, bench in a horizontal pull movement that primarily trains back. Use it to build upper-back strength and controlled shoulder-blade movement.

Chest-Supported Machine Row

Chest-Supported Machine Row uses machines in a horizontal pull movement that primarily trains back. Use it to build upper-back strength and controlled shoulder-blade movement.

Child Pose

Child pose is a bodyweight stretching exercise targeting the lats, with secondary engagement of the lower back and glutes. It involves folding the torso forward from a kneeling position to gently decompress the spine and release tension throughout the back.

Chin Up Leg Folded

The chin-up with legs folded is a bodyweight exercise targeting the latissimus dorsi. The underhand grip emphasizes bicep involvement, while folding the legs shifts the body's center of gravity and reduces the use of momentum.

Clap Push Up

The clap push up is an advanced bodyweight plyometric exercise targeting the chest, with secondary engagement of the shoulders, upper arms, and abs. It involves an explosive push-up that generates enough force to clap the hands mid-air, developing upper body power and fast-twitch muscle activation.

Close Grip Push Ups

Close grip push ups are a bodyweight exercise targeting the chest with increased emphasis on the upper arms. The narrow hand position shifts the workload to the triceps and inner chest, making this a highly effective compound pressing movement.

barbell · bench

Close-Grip Barbell Bench Press

Close-Grip Barbell Bench Press uses barbell, bench in a horizontal push movement that primarily trains triceps and chest. Use it to build pressing strength across the chest and arms.

Close-Grip Lat Pulldown

Close-Grip Lat Pulldown uses cables in a vertical pull movement that primarily trains back. Use it to build pulling strength through the back and arms.

Close-Grip Push-Up

Close-Grip Push-Up uses bodyweight in a horizontal push movement that primarily trains triceps and chest. Use it to build pressing strength across the chest and arms.

Concentration Curl (Seated)

The seated concentration curl is a dumbbell exercise targeting the biceps. By bracing the upper arm against the thigh, it isolates the bicep and limits momentum, making it highly effective for building peak bicep strength and definition.

Contralateral Dumbbell Walking Lunge

Contralateral Dumbbell Walking Lunge uses dumbbells in a lunge movement that primarily trains quadriceps and glutes. Use it to train each leg through a split stance while challenging balance and control.

Controlled Bicycle Crunch

Controlled Bicycle Crunch uses bodyweight in a isolation movement that primarily trains core. Use it to train the target muscles through a stable, measurable range.

Controlled Kick Forearm Stand Flow

The controlled kick forearm stand flow is an advanced bodyweight balance exercise targeting the deltoids, with secondary engagement of the abs, upper arms, and traps. It involves kicking into a forearm stand with control, building shoulder stability, core strength, and body awareness.

Conventional Barbell Deadlift

Conventional Barbell Deadlift uses barbell in a hinge movement that primarily trains glutes and hamstrings and back. Use it to train the posterior chain and reinforce a controlled hip hinge.

Converging Chest Press Machine

Converging Chest Press Machine uses machines in a horizontal push movement that primarily trains chest. Use it to build pressing strength across the chest and arms.

Cow Pose Stretch

Cow pose stretch is a bodyweight mobility exercise targeting the lats and back, with secondary engagement of the abs and lower back. Performed on all fours, it involves dropping the belly toward the floor to extend the spine and open the chest, often paired with cat pose.

Cross-Body Cable Lateral Raise

Cross-Body Cable Lateral Raise uses cables in a isolation movement that primarily trains shoulders. Use it to train the target muscles through a stable, measurable range.

Cross-Body Cable Rear-Delt Fly

Cross-Body Cable Rear-Delt Fly uses cables in a isolation movement that primarily trains shoulders. Use it to train the target muscles through a stable, measurable range.

Cross-Body Cable Triceps Extension

Cross-Body Cable Triceps Extension uses cables in a isolation movement that primarily trains triceps. Use it to train the target muscles through a stable, measurable range.

Cross-Body Mountain Climbers

Cross-body mountain climbers are a dynamic bodyweight exercise targeting the abs and obliques. By driving each knee to the opposite elbow, the movement adds a rotational element that intensifies core engagement and raises the heart rate.

Cross-Body Shoulder Stretch

The cross-body shoulder stretch is a bodyweight stretching exercise targeting the posterior deltoids, with secondary engagement of the traps and upper arms. It involves pulling one arm horizontally across the body to release tightness in the shoulder and improve joint flexibility.

Crow Pose

Crow pose is an advanced bodyweight balance exercise targeting the deltoids, with secondary engagement of the abs, upper arms, and lower arms. It involves balancing the body on bent arms with the knees resting on the triceps, demanding significant upper body strength and core stability.

Cuffed Cable Hip Flexion

Cuffed Cable Hip Flexion uses cables in a isolation movement that primarily trains quadriceps. Use it to train the target muscles through a stable, measurable range.

Curtsy Lunge

The curtsy lunge is a bodyweight lower body exercise targeting the glutes through a cross-behind stepping pattern. The diagonal step increases adductor involvement and glute medius activation compared to a standard lunge.

Cycling

Cycling is a low-impact cardio exercise targeting the quadriceps. Whether performed on a stationary bike or outdoors, it improves cardiovascular endurance and lower body muscular endurance while being gentle on the joints.

Dead Bug

Dead Bug uses bodyweight in a isolation movement that primarily trains core. Use it to train the target muscles through a stable, measurable range.

Decline Bench Crunch

The decline bench crunch is a bodyweight abdominal exercise performed on a decline bench, which increases the range of motion and intensity compared to a standard crunch. It primarily targets the abs with secondary engagement of the obliques and hip flexors.

Decline Chest Press Machine

Decline Chest Press Machine uses machines in a horizontal push movement that primarily trains chest. Use it to build pressing strength across the chest and arms.

dumbbells · bench

Decline Dumbbell Bench Press

Decline Dumbbell Bench Press uses dumbbells, bench in a horizontal push movement that primarily trains chest. Use it to build pressing strength across the chest and arms.

Decline Elbow Plank

The decline elbow plank is an advanced bodyweight core exercise that targets the abs by elevating the feet above the shoulders. The inclined position increases the demand on the abdominal muscles compared to a standard forearm plank.

bodyweight · bench

Decline Push-Up

Decline Push-Up uses bodyweight, bench in a horizontal push movement that primarily trains chest and shoulders. Use it to build pressing strength across the chest and arms.

Deficit Barbell Deadlift

Deficit Barbell Deadlift uses barbell in a hinge movement that primarily trains glutes and hamstrings and back. Use it to train the posterior chain and reinforce a controlled hip hinge.

Depth Jump

The depth jump is an advanced bodyweight plyometric exercise targeting the quadriceps, with secondary engagement of the glutes, hamstrings, and lower legs. It involves stepping off an elevated surface and immediately jumping upon landing, utilizing the stretch-shortening cycle to develop explosive lower body power.

Diamond Push Up

The diamond push up is a bodyweight exercise targeting the chest with strong emphasis on the triceps. The close diamond-shaped hand position shifts the workload to the inner chest and upper arms, making it one of the most effective bodyweight movements for triceps development.

Dips

Dips are a bodyweight compound exercise primarily targeting the triceps, with significant secondary activation of the chest and shoulders. They are one of the most effective movements for building upper body pressing strength and overall arm development.

Dips (Chest Focus - Leaning Forward)

Dips with a forward lean are a bodyweight exercise targeting the chest. By leaning the torso forward and allowing the elbows to flare, greater emphasis is placed on the pectoral muscles rather than the triceps, making it a highly effective chest builder.

Dolphin Plank Hold

The dolphin plank hold is a bodyweight isometric exercise targeting the abs, with secondary engagement of the shoulders and lower back. It is performed in a forearm plank position, requiring sustained core and shoulder stability to maintain proper alignment throughout the hold.

Donkey Calf Raise Machine

Donkey Calf Raise Machine uses machines in a isolation movement that primarily trains calves. Use it to train the target muscles through a stable, measurable range.

Donkey Single Leg Kick

The donkey single leg kick is a bodyweight glute exercise performed on all fours. By kicking one heel upward with the knee bent, it isolates the gluteus maximus and is commonly used as a glute activation exercise in warm-up and lower body routines.

Double Dumbbell Suitcase Carry

Double Dumbbell Suitcase Carry uses dumbbells in a carry movement that primarily trains core. Use it to train grip, posture, and trunk control while moving under load.

Downward Dog Hold

The downward dog hold is a bodyweight stretching and strengthening exercise targeting the deltoids, with secondary engagement of the lats, hamstrings, and lower back. It involves holding an inverted V-shape position to simultaneously stretch the posterior chain and build shoulder and core stability.

Dragon Flags - Core Mastery

Dragon flags core mastery is an advanced bodyweight exercise targeting the abs, with secondary engagement of the lower back, upper arms, and shoulders. It involves lowering and raising a rigid body from the shoulder pivot point, requiring exceptional total-body tension and core strength.

Dumb Waiter Dumbbell

The dumb waiter dumbbell exercise targets the posterior deltoids and rotator cuff through an external rotation movement with arms fixed at the sides. It is highly effective for shoulder health and is commonly used for injury prevention and postural correction.

Dumbbell Arnold Press

Dumbbell Arnold Press uses dumbbells in a vertical push movement that primarily trains shoulders. Use it to build overhead pressing strength and shoulder control.

Dumbbell B-Stance Romanian Deadlift

Dumbbell B-Stance Romanian Deadlift uses dumbbells in a hinge movement that primarily trains hamstrings and glutes. Use it to train the posterior chain and reinforce a controlled hip hinge.

dumbbells · bench

Dumbbell Bench Press

Dumbbell Bench Press uses dumbbells, bench in a horizontal push movement that primarily trains chest. Use it to build pressing strength across the chest and arms.

Dumbbell Bent-Over Row

Dumbbell Bent-Over Row uses dumbbells in a horizontal pull movement that primarily trains back. Use it to build upper-back strength and controlled shoulder-blade movement.

Dumbbell Biceps Curl Up

The dumbbell biceps curl up is a standard bilateral biceps curl exercise targeting the biceps through simultaneous elbow flexion. It is effective for building bicep size and symmetry while also engaging the forearms for stability.

dumbbells · bench

Dumbbell Box Squat

Dumbbell Box Squat uses dumbbells, bench in a squat movement that primarily trains quadriceps and glutes. Use it to build lower-body strength while practicing controlled knee and hip movement.

Dumbbell Chopper

The dumbbell chopper is a rotational core exercise that targets the abs and obliques through a diagonal chopping motion. It also engages the shoulders and legs, making it an effective full-body stabilization movement.

Dumbbell Concentration Curl

Dumbbell Concentration Curl uses dumbbells in a isolation movement that primarily trains biceps. Use it to train the target muscles through a stable, measurable range.

Dumbbell Cross-Body Curl

Dumbbell Cross-Body Curl uses dumbbells in a isolation movement that primarily trains biceps. Use it to train the target muscles through a stable, measurable range.

Dumbbell Curl

Dumbbell Curl uses dumbbells in a isolation movement that primarily trains biceps. Use it to train the target muscles through a stable, measurable range.

Dumbbell Cyclist Squat

Dumbbell Cyclist Squat uses dumbbells in a squat movement that primarily trains quadriceps. Use it to build lower-body strength while practicing controlled knee and hip movement.

Dumbbell Dead Bug

Dumbbell Dead Bug uses dumbbells in a isolation movement that primarily trains core. Use it to train the target muscles through a stable, measurable range.

Dumbbell Deadlift

Dumbbell Deadlift uses dumbbells in a hinge movement that primarily trains glutes and hamstrings. Use it to train the posterior chain and reinforce a controlled hip hinge.

Dumbbell Drag

The dumbbell drag is a plank-based core exercise that targets the abs through anti-rotation resistance. By dragging a dumbbell beneath the body, it challenges core stability and shoulder strength simultaneously.

Dumbbell Farmer's Carry

Dumbbell Farmer's Carry uses dumbbells in a carry movement that primarily trains core. Use it to train grip, posture, and trunk control while moving under load.

Dumbbell Farmers Carry

Dumbbell Farmers Carry uses dumbbells in a carry movement that primarily trains core. Use it to train grip, posture, and trunk control while moving under load.

Dumbbell Floor Press

Dumbbell Floor Press uses dumbbells in a horizontal push movement that primarily trains chest. Use it to build pressing strength across the chest and arms.

Dumbbell Flys Flat

Dumbbell flat flys are an isolation chest exercise targeting the pectoral muscles. The wide arcing motion stretches and contracts the chest through a large range of motion, making it effective for developing chest width and muscle definition.

Dumbbell Flys Incline

Incline dumbbell flys are an isolation exercise targeting the upper chest. The inclined angle directs the stretch and contraction toward the upper pectoral fibers, complementing pressing exercises to build a fuller upper chest.

Dumbbell Forward Lunge

Dumbbell Forward Lunge uses dumbbells in a lunge movement that primarily trains quadriceps and glutes. Use it to train each leg through a split stance while challenging balance and control.

Dumbbell Frog Pump

Dumbbell Frog Pump uses dumbbells in a isolation movement that primarily trains glutes. Use it to train the target muscles through a stable, measurable range.

Dumbbell Front Raise

Dumbbell Front Raise uses dumbbells in a isolation movement that primarily trains shoulders. Use it to train the target muscles through a stable, measurable range.

Dumbbell Front Squat

Dumbbell Front Squat uses dumbbells in a squat movement that primarily trains quadriceps and glutes. Use it to build lower-body strength while practicing controlled knee and hip movement.

Dumbbell Front-Rack Carry

Dumbbell Front-Rack Carry uses dumbbells in a carry movement that primarily trains core. Use it to train grip, posture, and trunk control while moving under load.

Dumbbell Front-Rack Reverse Lunge

Dumbbell Front-Rack Reverse Lunge uses dumbbells in a lunge movement that primarily trains quadriceps and glutes. Use it to train each leg through a split stance while challenging balance and control.

Dumbbell Glute Bridge

Dumbbell Glute Bridge uses dumbbells in a hinge movement that primarily trains glutes. Use it to train the posterior chain and reinforce a controlled hip hinge.

Dumbbell Gorilla Row

Dumbbell Gorilla Row uses dumbbells in a horizontal pull movement that primarily trains back. Use it to build upper-back strength and controlled shoulder-blade movement.

Dumbbell Hammer Curl

Dumbbell Hammer Curl uses dumbbells in a isolation movement that primarily trains biceps. Use it to train the target muscles through a stable, measurable range.

Dumbbell Hip Hinge

The dumbbell hip hinge is a fundamental movement pattern exercise targeting the hamstrings and posterior chain. It teaches proper hip hinge mechanics, which are foundational for movements like the deadlift and Romanian deadlift.

dumbbells · bench

Dumbbell Hip Thrust

Dumbbell Hip Thrust uses dumbbells, bench in a hinge movement that primarily trains glutes. Use it to train the posterior chain and reinforce a controlled hip hinge.

Dumbbell Jump Squat

The dumbbell jump squat is a plyometric exercise targeting the quadriceps and developing lower body explosive power. Adding light dumbbell resistance increases the training stimulus while the jumping motion improves athleticism and conditioning.

Dumbbell Lateral Lunge

Dumbbell Lateral Lunge uses dumbbells in a lunge movement that primarily trains glutes and quadriceps. Use it to train each leg through a split stance while challenging balance and control.

Dumbbell Lateral Raise

Dumbbell Lateral Raise uses dumbbells in a isolation movement that primarily trains shoulders. Use it to train the target muscles through a stable, measurable range.

dumbbells · bench

Dumbbell Lateral Step-Up

Dumbbell Lateral Step-Up uses dumbbells, bench in a lunge movement that primarily trains quadriceps and glutes. Use it to train each leg through a split stance while challenging balance and control.

dumbbells · bench

Dumbbell Lying Triceps Extension

Dumbbell Lying Triceps Extension uses dumbbells, bench in a isolation movement that primarily trains triceps. Use it to train the target muscles through a stable, measurable range.

Dumbbell March Carry

Dumbbell March Carry uses dumbbells in a carry movement that primarily trains core. Use it to train grip, posture, and trunk control while moving under load.

Dumbbell Overhead Press

Dumbbell Overhead Press uses dumbbells in a vertical push movement that primarily trains shoulders. Use it to build overhead pressing strength and shoulder control.

Dumbbell Overhead Standard

The standard dumbbell overhead press is a compound shoulder exercise targeting the deltoids. Pressing dumbbells overhead while standing builds shoulder strength and stability, with core engagement required to maintain an upright posture under load.

dumbbells · bench

Dumbbell Pullover

Dumbbell Pullover uses dumbbells, bench in a vertical pull movement that primarily trains back and chest. Use it to build pulling strength through the back and arms.

Dumbbell Push Press

Dumbbell Push Press uses dumbbells in a vertical push movement that primarily trains shoulders. Use it to build overhead pressing strength and shoulder control.

Dumbbell Rear-Delt Row

Dumbbell Rear-Delt Row uses dumbbells in a horizontal pull movement that primarily trains shoulders and back. Use it to build upper-back strength and controlled shoulder-blade movement.

dumbbells · bench

Dumbbell Rear-Foot-Elevated Split Squat

Dumbbell Rear-Foot-Elevated Split Squat uses dumbbells, bench in a lunge movement that primarily trains quadriceps and glutes. Use it to train each leg through a split stance while challenging balance and control.

Dumbbell Renegade Row

Dumbbell Renegade Row uses dumbbells in a horizontal pull movement that primarily trains back. Use it to build upper-back strength and controlled shoulder-blade movement.

Dumbbell Reverse Lunge

Dumbbell Reverse Lunge uses dumbbells in a lunge movement that primarily trains quadriceps and glutes. Use it to train each leg through a split stance while challenging balance and control.

Dumbbell Romanian Deadlift

Dumbbell Romanian Deadlift uses dumbbells in a hinge movement that primarily trains hamstrings and glutes. Use it to train the posterior chain and reinforce a controlled hip hinge.

Dumbbell Russian Twist

Dumbbell Russian Twist uses dumbbells in a isolation movement that primarily trains core. Use it to train the target muscles through a stable, measurable range.

Dumbbell Shoulder Press

The dumbbell shoulder press is a compound overhead exercise targeting the deltoids and building overall shoulder strength. Using dumbbells allows for a natural pressing path and unilateral correction, making it a versatile alternative to barbell pressing.

Dumbbell Shrug

Dumbbell Shrug uses dumbbells in a isolation movement that primarily trains back. Use it to train the target muscles through a stable, measurable range.

Dumbbell Single-Leg Romanian Deadlift

Dumbbell Single-Leg Romanian Deadlift uses dumbbells in a hinge movement that primarily trains hamstrings and glutes. Use it to train the posterior chain and reinforce a controlled hip hinge.

dumbbells · bench

Dumbbell Spider Curl

Dumbbell Spider Curl uses dumbbells, bench in a isolation movement that primarily trains biceps. Use it to train the target muscles through a stable, measurable range.

Dumbbell Split Squat

Dumbbell Split Squat uses dumbbells in a lunge movement that primarily trains quadriceps and glutes. Use it to train each leg through a split stance while challenging balance and control.

dumbbells · bench

Dumbbell Squeeze Press

Dumbbell Squeeze Press uses dumbbells, bench in a horizontal push movement that primarily trains chest. Use it to build pressing strength across the chest and arms.

dumbbells · bench

Dumbbell Step-Up

Dumbbell Step-Up uses dumbbells, bench in a lunge movement that primarily trains quadriceps and glutes. Use it to train each leg through a split stance while challenging balance and control.

Dumbbell Stiff-Leg Deadlift

Dumbbell Stiff-Leg Deadlift uses dumbbells in a hinge movement that primarily trains hamstrings and glutes. Use it to train the posterior chain and reinforce a controlled hip hinge.

Dumbbell Suitcase Carry

Dumbbell Suitcase Carry uses dumbbells in a carry movement that primarily trains core. Use it to train grip, posture, and trunk control while moving under load.

Dumbbell Sumo Romanian Deadlift

Dumbbell Sumo Romanian Deadlift uses dumbbells in a hinge movement that primarily trains hamstrings and glutes. Use it to train the posterior chain and reinforce a controlled hip hinge.

Dumbbell Sumo Squat

Dumbbell Sumo Squat uses dumbbells in a squat movement that primarily trains quadriceps and glutes. Use it to build lower-body strength while practicing controlled knee and hip movement.

Dumbbell Thruster

Dumbbell Thruster uses dumbbells in a vertical push movement that primarily trains quadriceps and glutes and shoulders. Use it to build overhead pressing strength and shoulder control.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback uses dumbbells in a isolation movement that primarily trains triceps. Use it to train the target muscles through a stable, measurable range.

Dumbbell Upright Row

The dumbbell upright row is a shoulder exercise targeting the deltoids and trapezius. Using dumbbells allows for a more natural wrist path compared to a barbell, reducing shoulder joint stress while effectively building upper shoulder width.

Dumbbell Walking Lunge

Dumbbell Walking Lunge uses dumbbells in a lunge movement that primarily trains quadriceps and glutes. Use it to train each leg through a split stance while challenging balance and control.

Dumbbell Weighted Arm Circle

Dumbbell weighted arm circles are a shoulder endurance and mobility exercise targeting the deltoids through circular rotational motion. Adding light dumbbells increases the challenge on the shoulder stabilizers and rotator cuff, improving joint health and muscular endurance.

Dumbbell Y-Raise

The dumbbell y-raise is a shoulder health exercise targeting the lower trapezius and posterior deltoids through an inclined overhead Y-pattern raise. It improves scapular stability and shoulder girdle strength, making it valuable for injury prevention.

Dumbbell Zottman Curl

Dumbbell Zottman Curl uses dumbbells in a isolation movement that primarily trains biceps. Use it to train the target muscles through a stable, measurable range.

Dynamic Arms Stretch

Dynamic arms stretch is a bodyweight warm-up and mobility exercise targeting the deltoids, with secondary engagement of the traps, chest, and upper arms. It involves performing controlled arm circles in both directions to increase shoulder joint mobility and blood flow to the upper body.

Dynamic Overhead Arm Sweep

The dynamic overhead arm sweep is a bodyweight mobility exercise that targets the deltoids, chest, and upper back. By moving the arms through a wide, lateral arc to an overhead position, it actively improves shoulder joint flexibility and blood flow, making it an excellent warm-up movement.

Dynamic Stretch

The dynamic stretch is a movement-based warm-up exercise targeting the deltoids and upper back. Unlike static stretching, it uses momentum to increase range of motion and blood flow, making it ideal for preparing the shoulders for exercise.

Dynamic Upper Body Stretch

The dynamic upper body stretch is a bodyweight mobility exercise targeting the chest, with secondary engagement of the shoulders, traps, and lats. It involves sweeping the arms in a wide arc to open the chest and loosen the upper body, making it an effective warm-up or cool-down movement.

bodyweight · bench

Eccentric Chin-Up

Eccentric Chin-Up uses bodyweight, bench in a vertical pull movement that primarily trains back and biceps. Use it to build pulling strength through the back and arms.

Elliptical Hiit Machine

Elliptical HIIT is a low-impact cardio machine workout targeting the quadriceps and full body. Alternating between high-intensity and recovery intervals maximizes caloric expenditure and cardiovascular conditioning with minimal joint stress.

EZ Bar Biceps Curl

The ez bar biceps curl is a classic upper arm exercise that targets the biceps using an angled bar to reduce wrist and elbow strain. The ergonomic grip allows for a more comfortable curl pattern while maintaining effective bicep activation.

EZ Bar Curl

The ez bar curl is a biceps exercise using the angled ez bar for a neutral wrist-friendly grip. It builds bicep mass and strength while reducing stress on the wrists compared to a straight barbell curl.

Fast Feet Sprint (Low Stance)

Fast feet sprint in low stance is a bodyweight cardio exercise targeting the quadriceps, with secondary engagement of the hamstrings, glutes, and lower legs. It involves rapid foot shuffles from a low athletic position to develop speed, agility, and cardiovascular endurance.

bodyweight · bench

Feet-Assisted Bench Dip

Feet-Assisted Bench Dip uses bodyweight, bench in a horizontal push movement that primarily trains triceps. Use it to build pressing strength across the chest and arms.

bodyweight · bench

Feet-Elevated Glute Bridge

Feet-Elevated Glute Bridge uses bodyweight, bench in a hinge movement that primarily trains glutes and hamstrings. Use it to train the posterior chain and reinforce a controlled hip hinge.

Fingers Push-Up

The fingers push-up is an advanced bodyweight variation of the standard push-up that shifts weight onto the fingertips. This modification dramatically increases forearm and grip strength demands while maintaining the chest and triceps activation of a standard push-up.

Fire Hydrant

The fire hydrant is a bodyweight glute exercise performed on all fours that targets the glute medius and outer glutes through a lateral hip abduction movement. It is widely used for glute activation, hip mobility, and rehabilitation purposes.

Flutter Kick

The flutter kick is a bodyweight core exercise targeting the abs and hip flexors through continuous alternating leg movements. Performed lying on the back, it builds lower abdominal endurance and overall core stability.

Fold With Hinge

Fold with hinge is a bodyweight mobility exercise targeting the hamstrings, with secondary engagement of the glutes and lower back. It combines a controlled hip hinge with a forward fold to dynamically stretch the posterior chain and improve hip mobility.

Forearm Plank

Forearm Plank uses bodyweight in a isolation movement that primarily trains core. Use it to train the target muscles through a stable, measurable range.

Forward Lunges

Forward lunges are a bodyweight lower body exercise targeting the quadriceps, with secondary engagement of the glutes and hamstrings. The movement involves stepping forward and lowering the hips in an alternating pattern, developing unilateral leg strength, balance, and coordination.

Front Raise (Weighted Plate)

The weighted plate front raise is a shoulder exercise targeting the anterior deltoid. Holding a plate requires grip strength and keeps both hands working together, providing a different stimulus to the front delt compared to dumbbell variations.

Front-Foot-Elevated Barbell Split Squat

Front-Foot-Elevated Barbell Split Squat uses barbell in a lunge movement that primarily trains quadriceps and glutes. Use it to train each leg through a split stance while challenging balance and control.

Front-Rack Dumbbell March

Front-Rack Dumbbell March uses dumbbells in a carry movement that primarily trains core. Use it to train grip, posture, and trunk control while moving under load.

Full Wheel Entry - Wheel Prep Bridge

The full wheel entry wheel prep bridge is an advanced bodyweight exercise targeting the lats and spine, with secondary engagement of the chest, shoulders, and lower back. It involves pressing into a deep backbend from a supine position, demanding significant spinal flexibility, shoulder mobility, and total-body strength.

Gentle Fold Seated Forward Fold

The gentle fold seated forward fold is a bodyweight stretching exercise targeting the hamstrings, with secondary engagement of the lower back and glutes. It involves hinging forward from a seated position with straight legs to gradually lengthen the posterior chain and improve flexibility.

Glute Drive Machine

Glute Drive Machine uses machines in a hinge movement that primarily trains glutes. Use it to train the posterior chain and reinforce a controlled hip hinge.

Goblet Squat

Goblet Squat uses dumbbells in a squat movement that primarily trains quadriceps and glutes. Use it to build lower-body strength while practicing controlled knee and hip movement.

Hack Squat Machine

Hack Squat Machine uses machines in a squat movement that primarily trains quadriceps and glutes. Use it to build lower-body strength while practicing controlled knee and hip movement.

Half Lift Transition Yoga

Half lift transition yoga is a bodyweight yoga exercise targeting the abs and core, with secondary engagement of the lower back and hamstrings. It involves lifting the torso to a flat-back position from a forward fold, creating spinal extension and activating the core as a transitional movement.

Half Reverse Crunch

The half reverse crunch is a bodyweight ab exercise that focuses on the lower abdominal region by curling the hips toward the chest. It provides a controlled range of motion suitable for building foundational core strength.

Half Sit Ups

Half sit ups are a beginner-friendly bodyweight ab exercise that targets the abs through a partial range of motion. By stopping midway, the movement maintains continuous tension on the abdominal muscles while reducing strain on the lower back.

Half-Kneeling Landmine Press

Half-Kneeling Landmine Press uses barbell in a vertical push movement that primarily trains shoulders. Use it to build overhead pressing strength and shoulder control.

Half-Kneeling Single-Arm Band Overhead Press

Half-Kneeling Single-Arm Band Overhead Press uses bands in a vertical push movement that primarily trains shoulders and triceps. Use it to build overhead pressing strength and shoulder control.

Half-Kneeling Single-Arm Band Pulldown

Half-Kneeling Single-Arm Band Pulldown uses bands in a vertical pull movement that primarily trains back. Use it to build pulling strength through the back and arms.

Hammer Raise Front

The hammer raise front is a shoulder exercise targeting the anterior and medial deltoids through a neutral-grip front raise. The neutral grip reduces wrist and elbow stress while maintaining effective shoulder muscle activation.

Hamstring Stretch

The hamstring stretch is a foundational flexibility exercise targeting the hamstrings through a seated forward fold. It improves hamstring length and flexibility, reduces injury risk, and is commonly used as part of cool-down and mobility routines.

Handstand Push-Up

The handstand push-up is an advanced bodyweight shoulder exercise targeting the deltoids through an inverted pressing movement. It requires significant upper body strength and balance, making it one of the most demanding overhead pressing exercises.

Hanging Knee Raise (Captain'S Chair)

The hanging knee raise on a captain's chair is a bodyweight core exercise that targets the abs and hip flexors. It involves lifting the knees toward the chest from a supported hanging position, building lower abdominal strength and hip flexor control.

Hanging Leg Raise

The hanging leg raise is a bodyweight exercise targeting the abdominal muscles. Performed while hanging from a bar, it engages the full core and hip flexors to lift the legs against gravity, building significant abdominal strength.

Hanging Leg Raises

Hanging leg raises are a bodyweight core exercise targeting the abs, with secondary engagement of the hip flexors and lower back. Performed while hanging from a bar, the movement involves raising straight legs to challenge lower abdominal strength and hip flexor endurance.

Heel-Elevated Goblet Squat

Heel-Elevated Goblet Squat uses dumbbells in a squat movement that primarily trains quadriceps and glutes. Use it to build lower-body strength while practicing controlled knee and hip movement.

High Knee

High knees are a dynamic cardio exercise that combines running in place with exaggerated knee lifts. They engage the hip flexors and core while building cardiovascular endurance and lower body coordination.

High Knee Butt Kick

High knee butt kick is a bodyweight cardio exercise targeting the quadriceps and hamstrings, with secondary engagement of the glutes and lower legs. It combines high knee drives with heel kicks in an alternating running pattern to elevate heart rate and warm up the lower body dynamically.

High Knee Cardio

High knee cardio is a bodyweight cardiovascular exercise targeting the quadriceps, with secondary engagement of the abs, hip flexors, and lower legs. It involves rapidly alternating high knee drives while running in place to increase heart rate, improve coordination, and warm up the lower body.

High Plank

The high plank is a bodyweight isometric exercise targeting the abs and core while performed on extended arms. Compared to the forearm plank, it places additional demand on the shoulders and triceps, making it a versatile full-body stability movement.

High-Plank Shoulder Tap

High-Plank Shoulder Tap uses bodyweight in a isolation movement that primarily trains core and shoulders. Use it to train the target muscles through a stable, measurable range.

High-Pulley Cable Biceps Curl

High-Pulley Cable Biceps Curl uses cables in a isolation movement that primarily trains biceps. Use it to train the target muscles through a stable, measurable range.

High-to-Low Cable Fly

High-to-Low Cable Fly uses cables in a isolation movement that primarily trains chest. Use it to train the target muscles through a stable, measurable range.

Hip Circle Version 2

Hip circle version 2 is a bodyweight mobility exercise targeting the abs and core, with secondary engagement of the obliques, lower back, and glutes. It involves rotating the hips in full circles while standing to improve hip joint mobility, loosen the lower back, and activate the core musculature.

Hip Flexor Stretch (Kneeling)

The hip flexor stretch kneeling is a bodyweight stretching exercise targeting the quadriceps and hip flexors, with secondary engagement of the hamstrings and glutes. Performed in a kneeling lunge position, it effectively lengthens the hip flexor muscles, which are commonly tight from prolonged sitting.

Hip Stretch

Hip stretch is a bodyweight stretching exercise targeting the glutes and outer hip, with secondary engagement of the hip flexors and lower back. It involves a figure-4 supine position to stretch the piriformis and external hip rotators, commonly used to relieve hip tightness and lower back tension.

barbell · bench

Hip Thrust

Hip Thrust uses barbell, bench in a hinge movement that primarily trains glutes. Use it to train the posterior chain and reinforce a controlled hip hinge.

Hips Flexor Lunges

Hips flexor lunges are a bodyweight exercise targeting the quadriceps and hip flexors, with secondary engagement of the glutes and hamstrings. They combine a forward lunge with a posterior pelvic tilt at the bottom to actively stretch and strengthen the hip flexors through a full range of motion.

Hollow Body Hold

The hollow body hold is a foundational bodyweight gymnastics exercise that targets the abs through sustained isometric tension. It requires the entire anterior core to work together to maintain the hollow position while keeping the lower back flat.

Hyperextensions (Back Extensions)

Hyperextensions, or back extensions, are a bodyweight exercise targeting the lower back. Performed on a hyperextension bench, this movement isolates and strengthens the erector spinae muscles, improving spinal stability and posterior chain endurance.

Inchworm Walkout

The inchworm walkout is a bodyweight exercise targeting the abs, with secondary engagement of the shoulders, hamstrings, and lower back. It involves walking the hands out from a standing forward fold into a plank and back, warming up the entire body and challenging core and shoulder stability.

barbell · bench

Incline Barbell Bench Press

Incline Barbell Bench Press uses barbell, bench in a horizontal push movement that primarily trains chest. Use it to build pressing strength across the chest and arms.

cables · bench

Incline Cable Chest Press

Incline Cable Chest Press uses cables, bench in a horizontal push movement that primarily trains chest. Use it to build pressing strength across the chest and arms.

Incline Chest Press Machine

Incline Chest Press Machine uses machines in a horizontal push movement that primarily trains chest. Use it to build pressing strength across the chest and arms.

barbell · bench

Incline Close-Grip Barbell Bench Press

Incline Close-Grip Barbell Bench Press uses barbell, bench in a horizontal push movement that primarily trains triceps and chest. Use it to build pressing strength across the chest and arms.

dumbbells · bench

Incline Dumbbell Bench Press

Incline Dumbbell Bench Press uses dumbbells, bench in a horizontal push movement that primarily trains chest. Use it to build pressing strength across the chest and arms.

dumbbells · bench

Incline Dumbbell Curl

Incline Dumbbell Curl uses dumbbells, bench in a isolation movement that primarily trains biceps. Use it to train the target muscles through a stable, measurable range.

dumbbells · bench

Incline Dumbbell Press

Incline Dumbbell Press uses dumbbells, bench in a horizontal push movement that primarily trains chest. Use it to build pressing strength across the chest and arms.

dumbbells · bench

Incline Dumbbell Reverse Fly

Incline Dumbbell Reverse Fly uses dumbbells, bench in a isolation movement that primarily trains shoulders. Use it to train the target muscles through a stable, measurable range.

dumbbells · bench

Incline Dumbbell Row

Incline Dumbbell Row uses dumbbells, bench in a horizontal pull movement that primarily trains back. Use it to build upper-back strength and controlled shoulder-blade movement.

bodyweight · bench

Incline Push-Up

Incline Push-Up uses bodyweight, bench in a horizontal push movement that primarily trains chest and triceps. Use it to build pressing strength across the chest and arms.

cables · bench

Incline-Bench Cable Rear-Delt Fly

Incline-Bench Cable Rear-Delt Fly uses cables, bench in a isolation movement that primarily trains shoulders. Use it to train the target muscles through a stable, measurable range.

Inverted Row

The inverted row is a bodyweight back exercise targeting the lats and rhomboids through a horizontal pulling motion. It is a highly scalable movement that builds pulling strength and upper back thickness without requiring a pull-up bar.

Iso-Lateral Machine Row

Iso-Lateral Machine Row uses machines in a horizontal pull movement that primarily trains back. Use it to build upper-back strength and controlled shoulder-blade movement.

Jefferson Squat

The jefferson squat is an asymmetric barbell squat targeting the quads and adductors from a straddled stance. It provides a unique training stimulus and is valued for its ability to load the lower body through a wide range of motion with reduced spinal compression.

Jump Box

The jump box is a bodyweight plyometric exercise targeting the quadriceps, with secondary engagement of the glutes, hamstrings, and lower legs. It involves jumping onto an elevated box to develop explosive lower body power, landing mechanics, and athletic conditioning.

Jump Rope

Jump rope is a classic cardio exercise that targets cardiovascular endurance while also engaging the calves, shoulders, and forearms. It improves footwork, coordination, and timing while providing an efficient full-body workout.

Jump Squat

The jump squat is a plyometric exercise that combines a bodyweight squat with an explosive jump. It develops lower body power, fast-twitch muscle fiber activation, and cardiovascular conditioning.

Jump Squats

Jump squats are a bodyweight plyometric exercise targeting the quadriceps, with secondary engagement of the glutes, hamstrings, and lower legs. They combine a squat with an explosive jump to develop lower body power, cardiovascular conditioning, and fast-twitch muscle activation.

Jumping Jack

The jumping jack is a classic bodyweight cardio exercise targeting the quadriceps, with secondary engagement of the shoulders, lower legs, and glutes. It involves simultaneous lateral jumping and arm raising in a rhythmic pattern to elevate heart rate and develop cardiovascular endurance.

Jumping Jack With High Knee

The jumping jack with high knee is a bodyweight cardio exercise targeting the quadriceps, with secondary engagement of the abs, hip flexors, and lower legs. It combines the lateral jumping motion of a jumping jack with an alternating high knee drive to increase intensity and challenge coordination.

Jumping Jack With Resistance Band

The jumping jack with resistance band adds lateral resistance to a standard jumping jack, increasing adductor and abductor engagement. The band amplifies the cardio conditioning and lower body strengthening effects of the exercise.

Kapalabhati Pulses Pranayama Ladder

Kapalabhati pulses pranayama ladder is a bodyweight breathing exercise targeting the abs, with secondary engagement of the lower back. It involves rhythmic diaphragmatic pulses with progressively increasing intensity, cleansing the respiratory system and activating the core through controlled breathwork.

Kettlebell Dumbbell Swing

The kettlebell or dumbbell swing is a ballistic hip hinge exercise targeting the glutes and hamstrings through explosive hip extension. It combines strength and cardio conditioning in one movement, making it highly time-efficient for full-body training.

Kettlebell Hold March

The kettlebell hold march is a loaded unilateral exercise targeting the quadriceps and core. Marching while holding kettlebells challenges hip flexor strength, single-leg balance, and core stability under load.

Kettlebell Lift Up

The kettlebell lift up is a fundamental compound exercise targeting the quadriceps. This basic lifting pattern mirrors the deadlift and builds overall lower body strength, posterior chain engagement, and safe lifting mechanics.

Kettlebell Overhead Press

The kettlebell overhead press is a unilateral shoulder exercise targeting the deltoids. The offset center of mass of the kettlebell challenges wrist stability and shoulder control, building functional shoulder strength and core stability.

Kettlebell Sit-Ups To Press

Kettlebell sit-ups to press is a compound exercise targeting the abdominal muscles, combining a full sit-up with an overhead press. This movement engages the core, hip flexors, and shoulders, providing both strength and conditioning benefits.

Kettlebell Swing

The kettlebell swing is a dynamic hip hinge exercise targeting the glutes and hamstrings. The explosive hip extension develops posterior chain power and conditioning, making it one of the most effective full-body conditioning movements.

Kick Boxing

Kickboxing is a high-intensity cardio workout that combines boxing punches and martial arts kicks. It develops cardiovascular fitness, coordination, agility, and total body conditioning through fast-paced offensive and defensive combinations.

Kneeling Banded Lat Pulldown

Kneeling Banded Lat Pulldown uses bands in a vertical pull movement that primarily trains back and biceps. Use it to build pulling strength through the back and arms.

Kneeling Cable Crunch

Kneeling Cable Crunch uses cables in a isolation movement that primarily trains core. Use it to train the target muscles through a stable, measurable range.

Kneeling Leg Curl Machine

Kneeling Leg Curl Machine uses machines in a isolation movement that primarily trains hamstrings. Use it to train the target muscles through a stable, measurable range.

Kneeling Push-Up

Kneeling Push-Up uses bodyweight in a horizontal push movement that primarily trains chest and triceps. Use it to build pressing strength across the chest and arms.

Kneeling Side Plank

Kneeling Side Plank uses bodyweight in a isolation movement that primarily trains core. Use it to train the target muscles through a stable, measurable range.

Knuckle Push Ups

Knuckle push ups are a bodyweight exercise targeting the chest, with secondary engagement of the upper arms, shoulders, and lower arms. Performing push ups on the knuckles maintains neutral wrist alignment, reduces wrist strain, and increases the range of motion during the descent.

L-Sit Hold

The L-sit hold is an advanced bodyweight isometric exercise targeting the abs, with secondary engagement of the hip flexors, upper arms, and shoulders. It involves suspending the body off the floor in an L-shape by pressing through the hands, requiring tremendous core compression and upper body pressing strength.

Landmine Press (Single Arm)

The single arm landmine press is a barbell exercise targeting the shoulders, with secondary emphasis on the triceps and chest. The angled pressing path of the landmine reduces shoulder joint stress while building unilateral pressing strength.

Landmine T-Bar Row

Landmine T-Bar Row uses barbell in a horizontal pull movement that primarily trains back. Use it to build upper-back strength and controlled shoulder-blade movement.

Lat Pulldown

Lat Pulldown uses cables in a vertical pull movement that primarily trains back. Use it to build pulling strength through the back and arms.

Lateral Raises (Dumbbell)

Dumbbell lateral raises are the primary isolation exercise targeting the medial deltoid. By raising the arms out to the side, it directly develops shoulder width and contributes to the characteristic rounded shoulder appearance.

Lateral Sprint Shuffles

Lateral sprint shuffles are a bodyweight cardio and agility exercise targeting the quadriceps, with secondary engagement of the glutes, hamstrings, and lower legs. They involve rapid side-to-side shuffling in a low athletic stance to develop lateral speed, footwork, and cardiovascular conditioning.

Lean-Away Cable Lateral Raise

Lean-Away Cable Lateral Raise uses cables in a isolation movement that primarily trains shoulders. Use it to train the target muscles through a stable, measurable range.

Lean-Away Dumbbell Lateral Raise

Lean-Away Dumbbell Lateral Raise uses dumbbells in a isolation movement that primarily trains shoulders. Use it to train the target muscles through a stable, measurable range.

Leg Curl

Leg Curl uses machines in a isolation movement that primarily trains hamstrings. Use it to train the target muscles through a stable, measurable range.

Leg Extension

Leg Extension uses machines in a isolation movement that primarily trains quadriceps. Use it to train the target muscles through a stable, measurable range.

Leg Lift Progression - Headstand Preparation

The leg lift progression for headstand preparation is a bodyweight balance exercise targeting the abs, with secondary engagement of the hip flexors and shoulders. It involves controlled single-leg lifts in an inverted position to build the core strength and body awareness needed for a full headstand.

Leg Press

Leg Press uses machines in a squat movement that primarily trains quadriceps and glutes. Use it to build lower-body strength while practicing controlled knee and hip movement.

Leg Press Calf Raise

Leg Press Calf Raise uses machines in a isolation movement that primarily trains calves. Use it to train the target muscles through a stable, measurable range.

Leg Stretch Hand On Hips

Leg stretch with hands on hips is a bodyweight stretching exercise targeting the hamstrings, with secondary engagement of the glutes and lower back. It involves hinging forward from a wide-stance position with hands on hips to deepen the hamstring stretch while maintaining an upright postural awareness.

Leg Swing

The leg swing is a bodyweight dynamic stretching exercise targeting the hamstrings, with secondary engagement of the glutes and hip flexors. It involves swinging one leg forward and backward in a controlled pendulum motion to mobilize the hip joint and warm up the posterior chain.

Leg Swing Front To Back

Leg swing front to back is a bodyweight dynamic stretching exercise targeting the hamstrings, with secondary engagement of the glutes and hip flexors. It involves rhythmically swinging one leg forward and backward to warm up the hip joint and improve sagittal plane mobility.

Leg Swing In Circle

Leg swing in circle is a bodyweight dynamic stretching exercise targeting the glutes and hip joint, with secondary engagement of the hip flexors and hamstrings. It involves tracing full circular paths with the leg to lubricate the hip joint and improve multi-directional mobility.

Leg Swing Side To Side

Leg swing side to side is a bodyweight dynamic stretching exercise targeting the glutes and hip abductors, with secondary engagement of the hip flexors and lower back. It involves swinging one leg laterally across and away from the body to improve frontal plane hip mobility.

Lever Squat Machine

Lever Squat Machine uses machines in a squat movement that primarily trains quadriceps and glutes. Use it to build lower-body strength while practicing controlled knee and hip movement.

Low-to-High Cable Fly

Low-to-High Cable Fly uses cables in a isolation movement that primarily trains chest. Use it to train the target muscles through a stable, measurable range.

barbell · bench

Lying Barbell Triceps Extension

Lying Barbell Triceps Extension uses barbell, bench in a isolation movement that primarily trains triceps. Use it to train the target muscles through a stable, measurable range.

cables · bench

Lying Cable Biceps Curl

Lying Cable Biceps Curl uses cables, bench in a isolation movement that primarily trains biceps. Use it to train the target muscles through a stable, measurable range.

cables · bench

Lying Cable Triceps Extension

Lying Cable Triceps Extension uses cables, bench in a isolation movement that primarily trains triceps. Use it to train the target muscles through a stable, measurable range.

Lying Knee Raise

Lying Knee Raise uses bodyweight in a isolation movement that primarily trains core. Use it to train the target muscles through a stable, measurable range.

Lying Leg Curl

Lying Leg Curl uses machines in a isolation movement that primarily trains hamstrings. Use it to train the target muscles through a stable, measurable range.

Lying Leg Lift Up

The lying leg lift up is a bodyweight ab and hip flexor exercise targeting the lower abdominals through a vertical leg raise. It builds lower core strength and hip flexor endurance while requiring the upper abs to stabilize the spine.

Lying Leg Raise

The lying leg raise is a foundational lower abdominal exercise performed on the floor. By controlling the lowering phase, it maintains constant tension on the abs and hip flexors throughout the full range of motion.

Machine Abdominal Crunch

Machine Abdominal Crunch uses machines in a isolation movement that primarily trains core. Use it to train the target muscles through a stable, measurable range.

Machine Biceps Curl

Machine Biceps Curl uses machines in a isolation movement that primarily trains biceps. Use it to train the target muscles through a stable, measurable range.

Machine Chest Press

Machine Chest Press uses machines in a horizontal push movement that primarily trains chest. Use it to build pressing strength across the chest and arms.

Machine Front Raise

Machine Front Raise uses machines in a isolation movement that primarily trains shoulders. Use it to train the target muscles through a stable, measurable range.

Machine Hip Abduction

Machine Hip Abduction uses machines in a isolation movement that primarily trains glutes. Use it to train the target muscles through a stable, measurable range.

Machine Hip Adduction

Machine Hip Adduction uses machines in a isolation movement that primarily trains glutes. Use it to train the target muscles through a stable, measurable range.

Machine Lat Pulldown

Machine Lat Pulldown uses machines in a vertical pull movement that primarily trains back. Use it to build pulling strength through the back and arms.

Machine Lateral Raise

Machine Lateral Raise uses machines in a isolation movement that primarily trains shoulders. Use it to train the target muscles through a stable, measurable range.

Machine Low Row

Machine Low Row uses machines in a horizontal pull movement that primarily trains back. Use it to build upper-back strength and controlled shoulder-blade movement.

Machine Preacher Curl

Machine Preacher Curl uses machines in a isolation movement that primarily trains biceps. Use it to train the target muscles through a stable, measurable range.

Machine Pullover

Machine Pullover uses machines in a vertical pull movement that primarily trains back. Use it to build pulling strength through the back and arms.

Machine Reverse Lunge

Machine Reverse Lunge uses machines in a lunge movement that primarily trains quadriceps and glutes. Use it to train each leg through a split stance while challenging balance and control.

Machine Romanian Deadlift

Machine Romanian Deadlift uses machines in a hinge movement that primarily trains hamstrings and glutes. Use it to train the posterior chain and reinforce a controlled hip hinge.

Machine Rotary Torso

Machine Rotary Torso uses machines in a isolation movement that primarily trains core. Use it to train the target muscles through a stable, measurable range.

Machine Seated Row

Machine Seated Row uses machines in a horizontal pull movement that primarily trains back. Use it to build upper-back strength and controlled shoulder-blade movement.

Machine Shoulder Press

Machine Shoulder Press uses machines in a vertical push movement that primarily trains shoulders. Use it to build overhead pressing strength and shoulder control.

Machine Shrug

Machine Shrug uses machines in a isolation movement that primarily trains back. Use it to train the target muscles through a stable, measurable range.

Machine Triceps Extension

Machine Triceps Extension uses machines in a isolation movement that primarily trains triceps. Use it to train the target muscles through a stable, measurable range.

Meadows Row

Meadows Row uses barbell in a horizontal pull movement that primarily trains back. Use it to build upper-back strength and controlled shoulder-blade movement.

Medicine Ball Slam

The medicine ball slam is a high-intensity power exercise targeting the full body through an explosive overhead throwing motion. It builds power, cardiovascular conditioning, and core strength while serving as an effective stress-relief workout.

Military Press (Seated - Smith Machine)

The seated military press on the smith machine is a shoulder exercise targeting the deltoids. The guided bar path of the smith machine allows for strict pressing form and heavy loading, building shoulder strength with additional safety.

Mountain Pose - Mountain-To-Forward-Fold-Flow

Mountain pose to forward fold flow is a bodyweight yoga movement targeting the hamstrings, with secondary engagement of the abs, lower back, and glutes. It transitions between a tall standing posture and a forward fold in coordination with the breath, promoting spinal mobility and posterior chain flexibility.

Neck Half Circle

Neck half circle is a bodyweight stretching exercise targeting the neck muscles, with secondary engagement of the traps. It involves rolling the head in a controlled half-circle motion to release tension along the cervical spine and improve neck mobility.

Negative Pull Up

The negative pull up is a bodyweight exercise targeting the lats, with secondary engagement of the biceps, traps, and rhomboids. It focuses on the eccentric lowering phase of the pull-up to build the back and arm strength required for a full pull-up.

dumbbells · bench

Neutral-Grip Dumbbell Bench Press

Neutral-Grip Dumbbell Bench Press uses dumbbells, bench in a horizontal push movement that primarily trains chest. Use it to build pressing strength across the chest and arms.

Neutral-Grip Lat Pulldown

Neutral-Grip Lat Pulldown uses cables in a vertical pull movement that primarily trains back. Use it to build pulling strength through the back and arms.

Neutral-Grip Shoulder Press Machine

Neutral-Grip Shoulder Press Machine uses machines in a vertical push movement that primarily trains shoulders. Use it to build overhead pressing strength and shoulder control.

One Arm Push Ups

One arm push ups are an advanced bodyweight exercise targeting the chest, with secondary engagement of the shoulders, upper arms, and abs. Performing the push-up on a single arm demands maximum chest and triceps strength, along with exceptional core stability to prevent rotation.

One Hand Push-Up

The one hand push-up is an elite bodyweight exercise targeting the pectorals and triceps with maximum load on a single arm. It requires exceptional upper body strength, core stability, and balance to perform with proper form.

One-Arm Cable Row

One-Arm Cable Row uses cables in a horizontal pull movement that primarily trains back. Use it to build upper-back strength and controlled shoulder-blade movement.

One-Arm Dumbbell Row

One-Arm Dumbbell Row uses dumbbells in a horizontal pull movement that primarily trains back. Use it to build upper-back strength and controlled shoulder-blade movement.

Open Chest Triangle Pose Detail

Open chest triangle pose detail is a bodyweight yoga exercise targeting the glutes, with secondary engagement of the hamstrings, obliques, and lower back. It involves a lateral bend over an extended leg while rotating the chest open, improving hamstring flexibility, lateral stability, and thoracic rotation.

Overhead Cable Triceps Extension

Overhead Cable Triceps Extension uses cables in a isolation movement that primarily trains triceps. Use it to train the target muscles through a stable, measurable range.

Parallettes Push-Up

The parallettes push-up is an advanced bodyweight chest exercise using raised handles that allow the chest to descend below the floor level. The increased range of motion creates a deeper stretch of the pectorals and greater muscle activation than a standard push-up.

Paused Barbell Back Squat

Paused Barbell Back Squat uses barbell in a squat movement that primarily trains quadriceps and glutes. Use it to build lower-body strength while practicing controlled knee and hip movement.

barbell · bench

Paused Barbell Bench Press

Paused Barbell Bench Press uses barbell, bench in a horizontal push movement that primarily trains chest. Use it to build pressing strength across the chest and arms.

Paused Barbell Deadlift

Paused Barbell Deadlift uses barbell in a hinge movement that primarily trains glutes and hamstrings and back. Use it to train the posterior chain and reinforce a controlled hip hinge.

barbell · bench

Paused Barbell Hip Thrust

Paused Barbell Hip Thrust uses barbell, bench in a hinge movement that primarily trains glutes. Use it to train the posterior chain and reinforce a controlled hip hinge.

Paused Barbell Romanian Deadlift

Paused Barbell Romanian Deadlift uses barbell in a hinge movement that primarily trains hamstrings and glutes. Use it to train the posterior chain and reinforce a controlled hip hinge.

Pec Deck Fly

Pec Deck Fly uses machines in a isolation movement that primarily trains chest. Use it to train the target muscles through a stable, measurable range.

Pendlay Row

Pendlay Row uses barbell in a horizontal pull movement that primarily trains back. Use it to build upper-back strength and controlled shoulder-blade movement.

Pendulum Squat

Pendulum Squat uses machines in a squat movement that primarily trains quadriceps and glutes. Use it to build lower-body strength while practicing controlled knee and hip movement.

Pike Push Ups

Pike push ups are a bodyweight exercise targeting the deltoids, with secondary engagement of the upper arms, traps, and chest. Performed in an inverted V-position, the angled pressing motion places the primary load on the shoulders, making this an effective progression toward the handstand push-up.

Pike Push-Up

Pike Push-Up uses bodyweight in a vertical push movement that primarily trains shoulders and triceps. Use it to build overhead pressing strength and shoulder control.

Pistol Squat

The pistol squat is an advanced bodyweight exercise targeting the quadriceps, with secondary engagement of the glutes, hamstrings, and abs. It is a single-leg squat performed to full depth while the opposite leg is held straight out, demanding exceptional unilateral strength, balance, and ankle flexibility.

Pistol Squats With Poll Support

Pistol squats with poll support are a bodyweight exercise targeting the quadriceps, with secondary engagement of the glutes, hamstrings, and abs. Using a support for balance allows the athlete to practice the full pistol squat range of motion while progressively building the strength and coordination needed for the unsupported version.

Place Jog

Place jogging is a simple cardio exercise performed in a stationary position. It elevates the heart rate and warms up the lower body by simulating the movement pattern of running without requiring space or equipment.

Place Jog Cardio

Place jog cardio is a bodyweight cardiovascular exercise targeting the quadriceps, with secondary engagement of the hamstrings, glutes, and lower legs. It involves jogging in place as a low-impact way to elevate heart rate, warm up the lower body, or maintain active recovery.

Plank

The plank is a foundational bodyweight isometric exercise targeting the abs, with secondary engagement of the shoulders, lower back, and glutes. It involves maintaining a rigid straight-body position on the forearms to build core endurance, spinal stability, and full-body tension.

Plank Hip Dip

The plank hip dip is a bodyweight core exercise that targets the abs and obliques through controlled lateral hip rotation. Performed from the forearm plank position, it adds rotational challenge to standard plank stability, increasing oblique activation.

Plank Hold Weighted

The weighted plank hold is a bodyweight-based core exercise targeting the abdominal muscles, with secondary engagement of the lower back, shoulders, and glutes. Adding weight increases the demand on the core, making it an advanced progression of the standard plank.

Plank Jack

The plank jack is a bodyweight exercise targeting the abs, with secondary engagement of the shoulders, glutes, and lower legs. It combines the stability demands of a plank with a lateral jumping motion of the feet to add a cardiovascular component while training core endurance.

Plank Jack Advanced

Plank jack advanced is a bodyweight cardio and core exercise targeting the abs, with secondary engagement of the shoulders, glutes, and lower legs. It involves rapidly jumping the feet in and out while holding a plank position, increasing the intensity and cardiovascular demand of the standard plank jack.

Plank Jack Modification

The plank jack modification is a cardio and core exercise that combines the stability demands of a plank with the heart rate elevation of a jumping jack. By keeping the upper body fixed, it targets the shoulders and abs while conditioning the lower body.

Plank To Downward Dog

Plank to downward dog is a bodyweight mobility and strength exercise that transitions between a plank and an inverted V position. It stretches the lower back and hamstrings while strengthening the shoulders and core through the transition.

Plate-Loaded Chest Press

Plate-Loaded Chest Press uses machines in a horizontal push movement that primarily trains chest. Use it to build pressing strength across the chest and arms.

Plate-Loaded High Row

Plate-Loaded High Row uses machines in a horizontal pull movement that primarily trains back. Use it to build upper-back strength and controlled shoulder-blade movement.

Plate-Loaded Lat Pulldown

Plate-Loaded Lat Pulldown uses machines in a vertical pull movement that primarily trains back. Use it to build pulling strength through the back and arms.

Plate-Loaded Shoulder Press

Plate-Loaded Shoulder Press uses machines in a vertical push movement that primarily trains shoulders. Use it to build overhead pressing strength and shoulder control.

Preacher Curl EZ Bar

The preacher curl with an ez bar is a bicep isolation exercise performed on a preacher bench. The angled pad locks the upper arms in place, eliminating momentum and placing maximum tension on the biceps for focused growth.

Prone Back Extension

The prone back extension is a foundational bodyweight exercise targeting the lower back erectors through a spinal extension movement. Performed lying face down, it is commonly used in rehabilitation and warm-up routines to strengthen the posterior chain.

Prone W Raise

Prone W Raise uses bodyweight in a horizontal pull movement that primarily trains back and shoulders. Use it to build upper-back strength and controlled shoulder-blade movement.

Prone Y Raise

Prone Y Raise uses bodyweight in a isolation movement that primarily trains shoulders and back. Use it to train the target muscles through a stable, measurable range.

Pull-Up

Pull-Up uses bodyweight in a vertical pull movement that primarily trains back. Use it to build pulling strength through the back and arms.

Push Up Arm Lift

The push up arm lift combines a standard push-up with an alternating forward arm raise, targeting the triceps and pectorals while adding a balance challenge. The single-arm lift phase engages the core and shoulders for anti-rotation stability.

Push-Up

Push-Up uses bodyweight in a horizontal push movement that primarily trains chest. Use it to build pressing strength across the chest and arms.

Reach Back - Thoracic Bridge

The reach back thoracic bridge is a bodyweight mobility exercise targeting the lats, with secondary engagement of the chest, lower back, and shoulders. It involves rotating through the thoracic spine from a quadruped position to improve upper back mobility and shoulder health.

Reach Hinge Triangle Pose Detail

Reach hinge triangle pose detail is a bodyweight yoga exercise targeting the hamstrings, with secondary engagement of the glutes, lower back, and obliques. It involves a lateral hinge over one leg with a thoracic rotation component to stretch the hamstrings and improve spinal mobility.

Rear Delt Fly Machine

The rear delt fly machine targets the posterior deltoids through a horizontal abduction movement. The machine provides a guided path for consistent muscle activation and is ideal for isolating the rear delts to improve shoulder balance and posture.

Rear Delt Fly With Dumbbell

The rear delt dumbbell fly is an exercise targeting the trapezius and rhomboids, with emphasis on the posterior deltoid. Performed bent over, it trains the muscles responsible for scapular retraction and rear shoulder development.

Resistance Band Deadlift

The resistance band deadlift replicates the hip hinge pattern of a conventional deadlift using band resistance. It targets the lower back, glutes, and hamstrings while being accessible for home workouts or warm-up activation work.

Resistance Band High Side Pull

The resistance band high side pull targets the deltoids and upper back through a diagonal pulling motion. The upward and lateral pulling path simultaneously engages the medial and posterior deltoids, improving shoulder strength and stability.

Resistance Band Monster Walk

The resistance band monster walk is a glute activation exercise that targets the glute medius through lateral and forward stepping against band resistance. It improves hip abductor strength, knee stability, and is commonly used as a warm-up or corrective exercise.

Resistance Band Overhead Triceps Extension

The resistance band overhead triceps extension targets the long head of the triceps through an overhead extension movement. The band provides progressive resistance, making it an accessible and effective option for triceps development.

Resistance Band Push-Up

The resistance band push-up is a progressive bodyweight exercise that adds external resistance to a standard push-up. The band increases the difficulty at the top of the movement, demanding greater force from the pectorals and triceps to complete the extension.

Resistance Band Shoulder Roll

The resistance band shoulder roll is a mobility and warm-up exercise targeting the deltoids and rotator cuff through circular shoulder rotation. The band adds light tension to increase activation and improve blood flow to the shoulder joint.

Resistance Band Squat With Lateral Raise

The resistance band squat with lateral raise combines a lower body squat with an upper body lateral raise into a single movement. It simultaneously targets the quads and shoulders, making it a time-efficient full-body exercise.

Resistance Band Supine Hamstring Stretch

The resistance band supine hamstring stretch is a flexibility and mobility exercise targeting the hamstrings. By using a band, you can safely guide the leg into a deeper stretch while keeping the back flat and supported on the floor, improving posterior chain flexibility.

Resistance Band W-Raise

The resistance band w-raise is an upper back and shoulder health exercise targeting the rhomboids and rear deltoids. The W arm position maximizes scapular retraction and external rotation, improving posture and rotator cuff stability.

Resistance-Band Biceps Curl

Resistance-Band Biceps Curl uses bands in a isolation movement that primarily trains biceps. Use it to train the target muscles through a stable, measurable range.

Resistance-Band Floor Press

Resistance-Band Floor Press uses bands in a horizontal push movement that primarily trains chest and triceps. Use it to build pressing strength across the chest and arms.

Resistance-Band Good Morning

Resistance-Band Good Morning uses bands in a hinge movement that primarily trains hamstrings and glutes. Use it to train the posterior chain and reinforce a controlled hip hinge.

Resistance-Band Overhead Press

Resistance-Band Overhead Press uses bands in a vertical push movement that primarily trains shoulders and triceps. Use it to build overhead pressing strength and shoulder control.

Resistance-Band Pull-Apart

Resistance-Band Pull-Apart uses bands in a horizontal pull movement that primarily trains shoulders and back. Use it to build upper-back strength and controlled shoulder-blade movement.

Resistance-Band Squat

Resistance-Band Squat uses bands in a squat movement that primarily trains quadriceps and glutes. Use it to build lower-body strength while practicing controlled knee and hip movement.

Reverse Grip Barbell Upright Row

The reverse grip barbell upright row uses an underhand grip to target the deltoids and biceps while reducing shoulder impingement risk compared to the standard overhand variation. The grip change shifts more load onto the biceps and front deltoids.

Reverse Hyperextension Machine

Reverse Hyperextension Machine uses machines in a hinge movement that primarily trains glutes and hamstrings. Use it to train the posterior chain and reinforce a controlled hip hinge.

Reverse Pec Deck

Reverse Pec Deck uses machines in a isolation movement that primarily trains shoulders. Use it to train the target muscles through a stable, measurable range.

Reverse Snow Angel

Reverse Snow Angel uses bodyweight in a isolation movement that primarily trains back and shoulders. Use it to train the target muscles through a stable, measurable range.

barbell · bench

Reverse-Grip Barbell Bench Press

Reverse-Grip Barbell Bench Press uses barbell, bench in a horizontal push movement that primarily trains chest and triceps. Use it to build pressing strength across the chest and arms.

Reverse-Grip Cable Curl

Reverse-Grip Cable Curl uses cables in a isolation movement that primarily trains biceps. Use it to train the target muscles through a stable, measurable range.

Rope Hammer Curl

Rope Hammer Curl uses cables in a isolation movement that primarily trains biceps. Use it to train the target muscles through a stable, measurable range.

Rope Wave

The rope wave is a battle rope exercise targeting the shoulders and providing full-body conditioning. The alternating wave motion engages the shoulders, arms, and core simultaneously, making it an excellent cardiovascular and muscular endurance exercise.

Rowing Machine

The rowing machine is a full-body cardio exercise targeting the back. It combines a leg drive, core engagement, and upper body pull in a single fluid motion, providing excellent cardiovascular conditioning and muscular endurance training.

Run

Running is a fundamental cardiovascular exercise targeting the heart and lungs while engaging the lower body muscles. It builds aerobic endurance, burns calories, and improves cardiovascular health, making it one of the most accessible forms of exercise.

Run On Treadmill

Running on a treadmill is a cardio exercise targeting the lower body and cardiovascular system. It provides controlled running conditions with adjustable speed and incline, making it suitable for building aerobic capacity and lower body endurance.

Russian Twist Weighted

The weighted russian twist is a core exercise targeting the abdominal muscles and obliques. Performed in a seated position with the feet raised, this movement involves rotating the torso side to side with added resistance to build rotational strength.

Safety-Bar Squat

Safety-Bar Squat uses barbell in a squat movement that primarily trains quadriceps and glutes. Use it to build lower-body strength while practicing controlled knee and hip movement.

Scapular Pull-Up

Scapular Pull-Up uses bodyweight in a vertical pull movement that primarily trains back. Use it to build pulling strength through the back and arms.

Scissor Kick

The scissor kick is a bodyweight core exercise that targets the abs and hip flexors through continuous alternating leg movement. It builds lower abdominal endurance and hip flexor strength while challenging core stability.

Seated Back Extension Machine

Seated Back Extension Machine uses machines in a hinge movement that primarily trains back. Use it to train the posterior chain and reinforce a controlled hip hinge.

Seated Band Lat Pulldown

Seated Band Lat Pulldown uses bands in a vertical pull movement that primarily trains back. Use it to build pulling strength through the back and arms.

barbell · bench

Seated Barbell Overhead Press

Seated Barbell Overhead Press uses barbell, bench in a vertical push movement that primarily trains shoulders. Use it to build overhead pressing strength and shoulder control.

Seated Behind-The-Neck Press

The seated behind-the-neck press is an advanced barbell shoulder exercise targeting the deltoids through a vertical pressing motion with the bar behind the head. It places significant stress on the shoulder joint and requires adequate flexibility and mobility to perform safely.

Seated Cable Row

Seated Cable Row uses cables in a horizontal pull movement that primarily trains back. Use it to build upper-back strength and controlled shoulder-blade movement.

Seated Calf Raise Machine

Seated Calf Raise Machine uses machines in a isolation movement that primarily trains calves. Use it to train the target muscles through a stable, measurable range.

dumbbells · bench

Seated Dumbbell Calf Raise

Seated Dumbbell Calf Raise uses dumbbells, bench in a isolation movement that primarily trains calves. Use it to train the target muscles through a stable, measurable range.

dumbbells · bench

Seated Dumbbell Overhead Press

Seated Dumbbell Overhead Press uses dumbbells, bench in a vertical push movement that primarily trains shoulders. Use it to build overhead pressing strength and shoulder control.

Seated Lateral Raise

The seated lateral raise is a shoulder isolation exercise targeting the lateral deltoids while seated to reduce the temptation to use momentum. It develops shoulder width and is a key movement for well-rounded shoulder development.

Seated Leg Curl

Seated Leg Curl uses machines in a isolation movement that primarily trains hamstrings. Use it to train the target muscles through a stable, measurable range.

Seated Resistance-Band Row

Seated Resistance-Band Row uses bands in a horizontal pull movement that primarily trains back and biceps. Use it to build upper-back strength and controlled shoulder-blade movement.

Seated Triceps Dip Machine

The seated triceps dip machine is a guided exercise targeting the triceps through a downward pressing motion. The machine eliminates the need for full body weight support, allowing users to isolate and load the triceps with controlled resistance.

Shoulder Car

Shoulder car is a bodyweight mobility exercise targeting the deltoids, with secondary engagement of the traps and upper arms. CAR stands for controlled articular rotation; the movement involves taking the shoulder joint through its full range of motion in a slow, deliberate circle to improve joint health and mobility.

Shoulder Circle

Shoulder circle is a bodyweight stretching exercise targeting the deltoids, with secondary engagement of the traps and upper arms. It involves rolling the shoulders in full circles to release tension, improve joint mobility, and warm up the shoulder girdle before training.

Shoulder Landmine Press

The shoulder landmine press is a shoulder exercise using the landmine setup that provides an arcing pressing path, reducing shoulder joint stress compared to a straight overhead press. It targets the deltoids and builds pressing strength in a shoulder-friendly range of motion.

Shoulder Stretch

The shoulder stretch is a bodyweight stretching exercise targeting the posterior deltoids, with secondary engagement of the traps and upper arms. It involves drawing one arm horizontally across the body to alleviate shoulder tightness and improve joint flexibility and range of motion.

Shoulder Stretch Warm Up

Shoulder stretch warm up is a bodyweight stretching exercise targeting the deltoids and anterior shoulder, with secondary engagement of the traps and upper arms. It involves clasping the hands behind the back and opening the chest to release tightness and prepare the shoulder joint for activity.

Side Plank Hold On Elbow

The side plank hold on elbow is a bodyweight isometric exercise targeting the obliques, with secondary engagement of the abs, shoulders, and glutes. It involves maintaining a rigid lateral body position on one forearm to build lateral core stability and resist spinal rotation.

Side Plank One Arm Lift

The side plank one arm lift is an advanced core exercise targeting the obliques through a rotational movement from a lateral plank position. Threading the arm under the body increases oblique and shoulder engagement while maintaining lateral stability.

Side To Side Dynamic Leg Swings

Side to side dynamic leg swings are a bodyweight dynamic stretching exercise targeting the glutes, with secondary engagement of the hip flexors and lower back. They involve swinging one leg horizontally across the body to improve frontal plane hip mobility and warm up the hip joints.

Single Arm High Cable Curl

The single arm high cable curl is a biceps isolation exercise performed at a high pulley to target the short head of the biceps. The elevated cable angle creates a unique tension profile that differs from standard curls, providing a strong peak contraction.

Single-Arm Cable Chest Press

Single-Arm Cable Chest Press uses cables in a horizontal push movement that primarily trains chest. Use it to build pressing strength across the chest and arms.

Single-Arm Cable Lateral Raise

Single-Arm Cable Lateral Raise uses cables in a isolation movement that primarily trains shoulders. Use it to train the target muscles through a stable, measurable range.

Single-Arm Cable Overhead Press

Single-Arm Cable Overhead Press uses cables in a vertical push movement that primarily trains shoulders. Use it to build overhead pressing strength and shoulder control.

Single-Arm Cable Triceps Extension

Single-Arm Cable Triceps Extension uses cables in a isolation movement that primarily trains triceps. Use it to train the target muscles through a stable, measurable range.

Single-Arm Dumbbell Floor Press

Single-Arm Dumbbell Floor Press uses dumbbells in a horizontal push movement that primarily trains chest. Use it to build pressing strength across the chest and arms.

Single-Arm Dumbbell Overhead Carry

Single-Arm Dumbbell Overhead Carry uses dumbbells in a carry movement that primarily trains core. Use it to train grip, posture, and trunk control while moving under load.

Single-Arm Dumbbell Overhead Press

Single-Arm Dumbbell Overhead Press uses dumbbells in a vertical push movement that primarily trains shoulders. Use it to build overhead pressing strength and shoulder control.

Single-Arm Dumbbell Z Press

Single-Arm Dumbbell Z Press uses dumbbells in a vertical push movement that primarily trains shoulders and triceps. Use it to build overhead pressing strength and shoulder control.

Single-Arm Front-Rack Carry

Single-Arm Front-Rack Carry uses dumbbells in a carry movement that primarily trains core. Use it to train grip, posture, and trunk control while moving under load.

Single-Arm Lat Pulldown

Single-Arm Lat Pulldown uses cables in a vertical pull movement that primarily trains back. Use it to build pulling strength through the back and arms.

Single-Arm Machine Chest Press

Single-Arm Machine Chest Press uses machines in a horizontal push movement that primarily trains chest. Use it to build pressing strength across the chest and arms.

Single-Dumbbell Overhead Triceps Extension

Single-Dumbbell Overhead Triceps Extension uses dumbbells in a isolation movement that primarily trains triceps. Use it to train the target muscles through a stable, measurable range.

Single-Leg Bodyweight Calf Raise

Single-Leg Bodyweight Calf Raise uses bodyweight in a isolation movement that primarily trains calves. Use it to train the target muscles through a stable, measurable range.

Single-Leg Dumbbell Calf Raise

Single-Leg Dumbbell Calf Raise uses dumbbells in a isolation movement that primarily trains calves. Use it to train the target muscles through a stable, measurable range.

Single-Leg Extension

Single-Leg Extension uses machines in a isolation movement that primarily trains quadriceps. Use it to train the target muscles through a stable, measurable range.

Single-Leg Glute Bridge

Single-Leg Glute Bridge uses bodyweight in a hinge movement that primarily trains glutes. Use it to train the posterior chain and reinforce a controlled hip hinge.

Single-Leg Press

Single-Leg Press uses machines in a squat movement that primarily trains quadriceps and glutes. Use it to build lower-body strength while practicing controlled knee and hip movement.

Single-Leg Seated Curl

Single-Leg Seated Curl uses machines in a isolation movement that primarily trains hamstrings. Use it to train the target muscles through a stable, measurable range.

Sissy Squat Machine

Sissy Squat Machine uses machines in a squat movement that primarily trains quadriceps. Use it to build lower-body strength while practicing controlled knee and hip movement.

Sit Ups Version 1

Sit ups version 1 is a bodyweight core exercise targeting the abs, with secondary engagement of the hip flexors and obliques. It involves a full-range sit-up movement to strengthen the anterior core and develop abdominal endurance.

Skater Hops

Skater hops are a plyometric bodyweight exercise targeting the quads and glutes through explosive lateral jumping. The single-leg landing improves balance, coordination, and lateral movement mechanics while building lower body power.

Skull Crushers (EZ Bar)

Skull crushers with an ez bar are a barbell exercise targeting the triceps. Performed lying on a bench, the movement isolates the triceps by flexing and extending the elbow, building size and strength in the back of the upper arm.

Slow Mountain Climber

Slow Mountain Climber uses bodyweight in a isolation movement that primarily trains core. Use it to train the target muscles through a stable, measurable range.

machines · bench

Smith Machine Bench Press

Smith Machine Bench Press uses machines, bench in a horizontal push movement that primarily trains chest. Use it to build pressing strength across the chest and arms.

Smith Machine Cyclist Squat

Smith Machine Cyclist Squat uses machines in a squat movement that primarily trains quadriceps. Use it to build lower-body strength while practicing controlled knee and hip movement.

Smith Machine Split Squat

Smith Machine Split Squat uses machines in a lunge movement that primarily trains quadriceps and glutes. Use it to train each leg through a split stance while challenging balance and control.

Smith Machine Squat

Smith Machine Squat uses machines in a squat movement that primarily trains quadriceps and glutes. Use it to build lower-body strength while practicing controlled knee and hip movement.

Snatch-Grip Barbell Romanian Deadlift

Snatch-Grip Barbell Romanian Deadlift uses barbell in a hinge movement that primarily trains hamstrings and glutes. Use it to train the posterior chain and reinforce a controlled hip hinge.

Spinal Wave Into Squats

Spinal wave into squats is a bodyweight mobility exercise targeting the abs and spine, with secondary engagement of the lower back, quads, and glutes. It combines sequential spinal articulation with a squat to improve spinal mobility, core awareness, and lower body strength in a fluid flowing movement.

barbell · bench

Spoto Press

Spoto Press uses barbell, bench in a horizontal push movement that primarily trains chest. Use it to build pressing strength across the chest and arms.

Sprint Interval Fast Running

Sprint interval fast running is a bodyweight cardio exercise targeting the quadriceps, with secondary engagement of the hamstrings, glutes, and lower legs. It involves alternating between maximum-effort sprints and recovery periods to build cardiovascular capacity, speed, and anaerobic endurance.

Sprint Intervals Fast Running

Sprint intervals fast running is a bodyweight cardio training method targeting the quadriceps, with secondary engagement of the hamstrings, glutes, and lower legs. It structures repeated bouts of all-out sprinting with rest intervals to maximize anaerobic power output and metabolic conditioning.

Standard Crunch

The standard crunch is a foundational bodyweight abdominal exercise that targets the abs through spinal flexion. It is widely used as a core strength builder and can be performed by individuals of all fitness levels.

Standard Plank

The standard plank is a fundamental isometric bodyweight exercise targeting the abs and core. Held on the forearms, it simultaneously engages the shoulders, lower back, and glutes, making it one of the most effective exercises for full core stability.

Standard Push Up

The standard push up is a fundamental bodyweight exercise targeting the chest, with secondary engagement of the shoulders, upper arms, and abs. It involves lowering and pressing the body in a plank position to develop upper body pushing strength and core stability.

Standing Barbell Extension

The standing barbell extension is a triceps mass-building exercise targeting the long head through a full overhead range of motion. Performing the movement standing engages the core for stabilization while maximizing triceps stretch and contraction.

Standing Barbell Overhead Press

Standing Barbell Overhead Press uses barbell in a vertical push movement that primarily trains shoulders. Use it to build overhead pressing strength and shoulder control.

Standing Cable Chest Press

Standing Cable Chest Press uses cables in a horizontal push movement that primarily trains chest. Use it to build pressing strength across the chest and arms.

Standing Cable Concentration Curls

Standing cable concentration curls isolate the biceps using a low cable pulley, mimicking the mechanics of a dumbbell concentration curl with the added benefit of constant cable tension. The cross-body pulling angle increases inner bicep activation.

Standing Cable Fly

Standing Cable Fly uses cables in a isolation movement that primarily trains chest. Use it to train the target muscles through a stable, measurable range.

Standing Cable Hip Abduction

Standing Cable Hip Abduction uses cables in a isolation movement that primarily trains glutes. Use it to train the target muscles through a stable, measurable range.

Standing Cable Hip Adduction

Standing Cable Hip Adduction uses cables in a isolation movement that primarily trains glutes. Use it to train the target muscles through a stable, measurable range.

Standing Cable Knee Extension

Standing Cable Knee Extension uses cables in a isolation movement that primarily trains quadriceps. Use it to train the target muscles through a stable, measurable range.

Standing Calf Raise

Standing Calf Raise uses bodyweight in a isolation movement that primarily trains calves. Use it to train the target muscles through a stable, measurable range.

Standing Calf Raise Machine

Standing Calf Raise Machine uses machines in a isolation movement that primarily trains calves. Use it to train the target muscles through a stable, measurable range.

Standing Front To Back Kick

Standing front to back kick is a bodyweight exercise targeting the glutes, with secondary engagement of the hip flexors, hamstrings, and abs. It involves swinging one leg forward and backward through a full sagittal arc to dynamically activate the posterior chain and improve hip mobility.

Standing Hamstring Stretch

The standing hamstring stretch is a bodyweight stretching exercise targeting the hamstrings, with secondary engagement of the glutes and lower back. It involves hinging forward over a straight leg to lengthen the hamstrings and improve flexibility in the posterior thigh.

Standing Hips Stretch

Standing hips stretch is a bodyweight stretching exercise targeting the glutes and hip external rotators, with secondary engagement of the hip flexors and lower back. It involves performing a standing figure-4 stretch by crossing one ankle over the knee to open the hip joint and relieve tension in the glutes.

Standing Quadriceps Stretch

The standing quadriceps stretch is a bodyweight stretching exercise targeting the quadriceps, with secondary engagement of the hip flexors and lower legs. It involves pulling the heel toward the glutes while standing to lengthen the front of the thigh and improve quad flexibility.

Standing Resistance-Band Row

Standing Resistance-Band Row uses bands in a horizontal pull movement that primarily trains back and biceps. Use it to build upper-back strength and controlled shoulder-blade movement.

Standing Single Arm Overhead Extension

The standing single arm overhead extension is a unilateral triceps exercise that isolates each arm individually using a dumbbell. The overhead position stretches the long head of the triceps, making it effective for developing arm length and size.

Standing Supinated Bicep Curl

The standing supinated bicep curl uses a fully supinated grip to maximize biceps brachii activation. This grip position places the biceps in the strongest mechanical position throughout the curl, making it one of the most effective bicep strengthening exercises.

Step-Ups (Weighted)

Weighted step-ups are a unilateral compound exercise targeting the quadriceps and glutes. Stepping up onto an elevated surface with added dumbbell resistance builds single-leg strength, stability, and functional lower body power.

Stepmill Machine

The stepmill machine is a cardio and lower body exercise targeting the quadriceps. Simulating continuous stair climbing, it challenges the cardiovascular system and lower body muscles simultaneously for an efficient conditioning workout.

Stepmill Machine Version 1

The stepmill machine version 1 is a cardio exercise targeting the quadriceps and glutes. Continuously stepping on a rotating staircase provides sustained lower body conditioning and cardiovascular challenge, making it effective for fat loss and endurance.

Stiff-Legged Deadlift Machine

The stiff-legged deadlift machine is an exercise targeting the hamstrings and lower back. Using the machine provides a guided path and additional safety, while the straight-leg position maximizes hamstring stretch and tension throughout the movement.

Straight-Arm Cable Pulldown

Straight-Arm Cable Pulldown uses cables in a vertical pull movement that primarily trains back. Use it to build pulling strength through the back and arms.

Straight-Leg Side Plank

Straight-Leg Side Plank uses bodyweight in a isolation movement that primarily trains core. Use it to train the target muscles through a stable, measurable range.

Sumo Barbell Deadlift

Sumo Barbell Deadlift uses barbell in a hinge movement that primarily trains glutes and quadriceps. Use it to train the posterior chain and reinforce a controlled hip hinge.

Superman Hold

The superman hold is a bodyweight posterior chain exercise targeting the lower back erectors through a prone hyperextension hold. Lifting both arms and legs simultaneously engages the entire back and glutes, building spinal extension endurance.

Superman Pull

Superman Pull uses bodyweight in a hinge movement that primarily trains back. Use it to train the posterior chain and reinforce a controlled hip hinge.

Supine Recovery Breathing

Supine recovery breathing is a bodyweight rehabilitation exercise targeting the abs through diaphragmatic activation, with secondary engagement of the lower back. It involves practicing deep belly breathing in a supine position to promote nervous system recovery, reduce tension, and restore core function after training.

Supine Setup - Pnf Hamstring Stretch

Supine setup PNF hamstring stretch is a bodyweight rehabilitation exercise targeting the hamstrings, with secondary engagement of the glutes and lower back. It uses proprioceptive neuromuscular facilitation from a lying position to progressively increase hamstring flexibility through alternating contraction and passive stretching.

Svend Press Chest

The svend press is a chest exercise using weight plates to create medial force on the pectoral muscles. By pressing the plates together while extending and retracting the arms, it effectively isolates the inner chest and improves mind-muscle connection.

T-Bar Row

T-Bar Row uses machines in a horizontal pull movement that primarily trains back. Use it to build upper-back strength and controlled shoulder-blade movement.

Tabletop Start - Thoracic Bridge

Tabletop start thoracic bridge is a bodyweight exercise targeting the lats and thoracic spine, with secondary engagement of the lower back, shoulders, and chest. It involves lifting the hips into a reverse tabletop to open the chest and extend the spine, serving as a foundational movement for deeper backbend progressions.

Tall Spine Seated Forward Fold

Tall spine seated forward fold is a bodyweight stretching exercise targeting the hamstrings, with secondary engagement of the lower back and glutes. It emphasizes maintaining a long, flat spine throughout the forward fold to maximize hamstring lengthening while protecting the lumbar spine.

Tall-Kneeling Band Overhead Press

Tall-Kneeling Band Overhead Press uses bands in a vertical push movement that primarily trains shoulders and triceps. Use it to build overhead pressing strength and shoulder control.

Tate Press

The tate press is a triceps isolation exercise performed lying on a bench with dumbbells. The wide elbow position distinguishes it from standard presses, placing a unique demand on the lateral and medial heads of the triceps.

Tempo Barbell Back Squat

Tempo Barbell Back Squat uses barbell in a squat movement that primarily trains quadriceps and glutes. Use it to build lower-body strength while practicing controlled knee and hip movement.

Toe Touch Crunch

The toe touch crunch is a bodyweight ab exercise performed with legs vertical. Reaching toward the feet from this elevated position increases the range of motion and demands greater abdominal contraction than a standard crunch.

Towel-Grip Dumbbell Carry

Towel-Grip Dumbbell Carry uses dumbbells in a carry movement that primarily trains core. Use it to train grip, posture, and trunk control while moving under load.

Trap Bar Deadlift

Trap Bar Deadlift uses barbell in a hinge movement that primarily trains glutes and quadriceps. Use it to train the posterior chain and reinforce a controlled hip hinge.

Triceps Bench Dip

The triceps bench dip is a bodyweight exercise targeting the triceps through a vertical dipping motion with hands on a bench. It is an accessible exercise that builds triceps strength and muscle endurance for beginners and can be progressed by elevating the feet.

Triceps Cable Pushdown (Rope Attachment)

The triceps cable pushdown with a rope attachment targets all three heads of the triceps through a downward pressing motion. Spreading the rope ends at the bottom increases the range of contraction and develops triceps thickness and definition.

Triceps Cable Pushdown (Straight Bar Attachment)

The triceps cable pushdown with a straight bar attachment is a classic triceps exercise providing consistent resistance through the full range of motion. The pronated grip emphasizes the medial and lateral tricep heads, contributing to arm definition.

Triceps Pushdown (Cable - Rope)

The cable triceps pushdown with a rope is a cable exercise targeting the triceps. The rope attachment allows the wrists to rotate into a neutral position and the ends to splay at the bottom, maximizing tricep contraction and development.

Triceps Pushdown (Cable - Straight Bar)

The cable triceps pushdown with a straight bar is a cable machine exercise targeting the triceps. The straight bar allows both arms to work simultaneously, providing constant tension throughout the range of motion for effective tricep development.

Tripod Base Headstand

The tripod base headstand is an advanced bodyweight balance exercise targeting the deltoids, with secondary engagement of the abs, traps, and upper arms. It involves balancing in an inverted position using the head and both hands as a three-point base, building shoulder strength, core stability, and body awareness.

Tuck Hollow Hold

Tuck Hollow Hold uses bodyweight in a isolation movement that primarily trains core. Use it to train the target muscles through a stable, measurable range.

Tuck Jump

The tuck jump is a plyometric exercise targeting the quads and developing explosive lower body power. The knee tuck at the peak of the jump challenges hip flexor strength and cardiovascular conditioning simultaneously.

Twisted Sit-Ups

Twisted sit-ups are a bodyweight core exercise targeting the obliques, with secondary engagement of the abs and hip flexors. They combine the sit-up movement with a rotational twist to effectively train the lateral core musculature and improve rotational strength.

Ujjayi Heat Pranayama Ladder

Ujjayi heat pranayama ladder is a bodyweight breathing exercise targeting the abs through diaphragmatic control, with secondary engagement of the lower back. It involves ujjayi breath work in a progressive ladder format to build internal heat, calm the mind, and deepen respiratory awareness.

Underhand Barbell Row

Underhand Barbell Row uses barbell in a horizontal pull movement that primarily trains back. Use it to build upper-back strength and controlled shoulder-blade movement.

Underhand Lat Pulldown

Underhand Lat Pulldown uses cables in a vertical pull movement that primarily trains back. Use it to build pulling strength through the back and arms.

Upper Body Cool Down Stretch

Upper body cool down stretch is a bodyweight stretching exercise targeting the deltoids, with secondary engagement of the traps, chest, and upper arms. It alternates between a chest-rounded forward stretch and an open-chest backward stretch to systematically release tension across the upper body after training.

Uttanasana (Standing Forward Fold)

Uttanasana, or standing forward fold, is a bodyweight yoga stretching exercise targeting the hamstrings, with secondary engagement of the glutes and lower back. It involves folding the torso forward from a standing position to deeply stretch the posterior chain while encouraging spinal decompression and relaxation.

V-Squat Machine

V-Squat Machine uses machines in a squat movement that primarily trains quadriceps and glutes. Use it to build lower-body strength while practicing controlled knee and hip movement.

V-Up

The v-up, also known as a jackknife, is an advanced bodyweight core exercise that simultaneously engages the upper and lower abs. By lifting both the torso and legs together, it creates a full abdominal contraction and challenges hip flexor strength.

Walk On Treadmill

Walking on a treadmill is a low-impact cardio exercise targeting the lower body. It provides a controlled and accessible way to improve cardiovascular health and lower body endurance, suitable for all fitness levels.

Wall Sit

Wall Sit uses bodyweight in a squat movement that primarily trains quadriceps. Use it to build lower-body strength while practicing controlled knee and hip movement.

Wall Slide

Wall Slide uses bodyweight in a vertical push movement that primarily trains shoulders and back. Use it to build overhead pressing strength and shoulder control.

Warrior 1 Alignment

Warrior 1 alignment is a bodyweight yoga exercise targeting the quadriceps, with secondary engagement of the glutes, hamstrings, and shoulders. It involves holding a deep lunge position with arms raised overhead to simultaneously strengthen the lower body, open the hip flexors, and develop postural awareness.

Weighted Push Up

The weighted push-up is a bodyweight exercise targeting the triceps and chest, with added resistance from a weight plate. This progression of the standard push-up increases demand on the pressing muscles, promoting strength and muscle development.

Weighted Step-Up

The weighted step-up is a unilateral lower body exercise targeting the quads and glutes through a stepping and single-leg press movement. Adding dumbbells increases the loading for progressive strength development and functional leg training.

Wide Grip Barbell Curl

The wide grip barbell curl targets the short head of the biceps by using a wider-than-shoulder-width grip. This inner bicep emphasis contributes to overall bicep width and is an effective complement to close-grip curl variations.

Wide Grip Pull-Up

The wide grip pull-up is an advanced bodyweight exercise targeting the lats through a vertical pulling motion with a wide overhand grip. The wider grip increases lat activation and reduces biceps contribution, making it highly effective for developing back width.

Wide Push-Up

Wide Push-Up uses bodyweight in a horizontal push movement that primarily trains chest. Use it to build pressing strength across the chest and arms.

Wide-Grip Lat Pulldown

Wide-Grip Lat Pulldown uses cables in a vertical pull movement that primarily trains back. Use it to build pulling strength through the back and arms.

Wide-Grip Seated Cable Row

Wide-Grip Seated Cable Row uses cables in a horizontal pull movement that primarily trains back. Use it to build upper-back strength and controlled shoulder-blade movement.

Yates Row

The yates row is a bent-over row variation using an underhand grip performed at a more upright torso angle than a standard row. The underhand grip and angle shift emphasis to the lower lats and biceps, making it effective for overall back thickness.

Zercher Squat

Zercher Squat uses barbell in a squat movement that primarily trains quadriceps and glutes. Use it to build lower-body strength while practicing controlled knee and hip movement.