The standard plank is a core stabilization exercise where you hold your body in a straight line from head to heels, supported on forearms and toes, to build strength and endurance in the abdominals, back, and shoulders. Plank--Core exercise
The side plank is a core-strengthening exercise performed by supporting the body on one forearm and the side of one foot while keeping the body in a straight line, targeting the obliques, hips, and shoulder stabilizers.
The bird dog is a core stability exercise performed on hands and knees by extending the opposite arm and leg in a straight line, improving balance, coordination, and spinal stability.
The Pallof press is an anti-rotation core exercise where you press a resistance band or cable straight out from your chest while resisting torso rotation, strengthening the obliques, transverse abdominis, and overall trunk stability.
The stability ball rollout is a core exercise where you kneel and roll a stability ball forward with your forearms, engaging the abdominals and lats to control extension and maintain spinal stability.
The woodchop exercise, performed with a cable or resistance band, involves pulling diagonally across the body in a chopping motion to build rotational core strength, power, and coordination.
The hanging knee raise is a core exercise performed by hanging from a bar and lifting the knees toward the chest, targeting the lower abdominals and hip flexors while also engaging grip and shoulder stabilizers.
The ab wheel rollout is an advanced core exercise where you roll a wheel forward from a kneeling or standing position, engaging the abdominals, lats, and hip flexors to control extension and maintain spinal stability.
The weighted sit-up is a core exercise where you perform a traditional sit-up while holding a weight against your chest or overhead, increasing resistance to strengthen the abdominals and hip flexors.
The single leg balance reach is a stability exercise where you stand on one leg and reach the opposite hand or leg in various directions, improving balance, proprioception, and lower-body strength.
The step-up to balance is a functional exercise where you step onto an elevated surface and lift the opposite knee while reaching forward or upward, enhancing balance, coordination, and lower-body strength.
The lunge to balance is a dynamic exercise where you step into a lunge and then drive through the front leg to rise into a single-leg balance, building strength, stability, and coordination.
The BOSU squat hold is a stability exercise where you maintain a squat position while standing on a BOSU ball, challenging core engagement, balance, and lower-body endurance.
The single-leg Romanian deadlift is a unilateral exercise where you hinge at the hips while balancing on one leg, lowering the torso forward and extending the opposite leg back to strengthen the hamstrings, glutes, and core.
The lateral lunge to balance is a dynamic exercise where you step into a side lunge and then drive back to stand on one leg, improving hip mobility, lower-body strength, and balance.
The reverse lunge to balance is a functional exercise where you step backward into a lunge and then drive through the front leg to rise into a single-leg balance, enhancing strength, stability, and coordination.
The split squat with balance pause is a lower-body exercise where you descend into a split squat and then rise to briefly balance on the front leg, building strength, stability, and control.
The barbell back squat is a foundational strength exercise where you rest a barbell across your upper back and bend the hips and knees to lower into a squat, targeting the quadriceps, glutes, hamstrings, and core.
The front squat is a compound strength exercise where you hold a barbell across the front of your shoulders and squat down, emphasizing the quadriceps, core, and upper back stability.
The goblet squat is a strength exercise where you hold a dumbbell or kettlebell close to your chest while squatting, promoting proper form, core engagement, and lower-body strength.
The conventional deadlift is a compound strength exercise where you lift a barbell from the floor to a standing position using a hip hinge, targeting the glutes, hamstrings, lower back, and core.
The weighted Romanian deadlift is a hip-hinge exercise where you lower a barbell or dumbbells to mid-shin level with a slight knee bend, emphasizing the hamstrings, glutes, and lower back.
The sumo deadlift is a compound lift performed with a wide stance and hands gripping the barbell inside the knees, targeting the glutes, hamstrings, quads, and adductors while reducing lower back strain.
The Bulgarian split squat is a unilateral lower-body exercise where you place one foot on an elevated surface behind you and squat with the front leg, strengthening the quads, glutes, and hamstrings while challenging balance.
The weighted walking lunge is a dynamic lower-body exercise where you step forward into alternating lunges while carrying weights, building leg strength, hip stability, and balance.
The weighted step-up is a functional strength exercise where you step onto an elevated surface while holding weights, targeting the quads, glutes, and hamstrings while improving balance and coordination.
The barbell and band hip thrust is a glute-focused exercise where you drive your hips upward against resistance from a barbell across the hips and a band around the knees, maximizing glute strength, hypertrophy, and hip stability.
The glute bridge is a bodyweight exercise where you lie on your back with knees bent and lift your hips off the ground, targeting the glutes, hamstrings, and core while improving hip stability.
The leg press is a machine-based lower-body exercise where you push a weighted platform away with your feet, strengthening the quadriceps, glutes, and hamstrings.
The standing calf raise is a lower-leg exercise where you lift your heels to stand on your toes, strengthening the gastrocnemius and soleus muscles for improved ankle stability and power.
The seated calf raise is a lower-leg exercise performed by lifting the heels while seated with resistance on the thighs, primarily targeting the soleus muscle for ankle strength and endurance.
The barbell bench press is a compound upper-body exercise where you press a barbell from your chest while lying on a bench, strengthening the chest, shoulders, and triceps.
The dumbbell bench press is an upper-body exercise where you press dumbbells from chest level while lying on a bench, enhancing chest, shoulder, and triceps strength with greater range of motion and stability demand.
The Arnold press is a shoulder exercise where you rotate dumbbells from a palms-in position at chest level to an overhead press, targeting all three deltoid heads while enhancing shoulder mobility and stability.
The standard push-up is a bodyweight exercise where you lower and press your body in a straight line from a plank position, strengthening the chest, shoulders, triceps, and core.
The weighted push-up is a progression of the standard push-up where additional resistance, such as a weight plate or vest, is added to increase strength and hypertrophy in the chest, shoulders, triceps, and core.
The stability ball push-up is a variation of the push-up performed with hands or feet on a stability ball, challenging chest, shoulders, triceps, and core strength while improving balance and stability.
The overhead barbell press is a compound upper-body exercise where you press a barbell from shoulder level to overhead, strengthening the deltoids, triceps, and upper chest while enhancing shoulder stability.
The close-grip barbell bench press is a bench press variation where you hold the bar with a narrower grip to emphasize the triceps while still engaging the chest and shoulders.
The landmine press is a unilateral upper-body exercise where you press a barbell anchored at one end in an arcing motion, strengthening the shoulders, chest, and triceps while promoting core stability.
The pull-up is a bodyweight exercise where you lift yourself by pulling your chin above a bar with an overhand grip, targeting the lats, biceps, and upper back while engaging the core.
The chin-up is a bodyweight exercise where you pull your chin above a bar using an underhand grip, emphasizing the biceps while also strengthening the lats and upper back.
The lat pulldown is a machine-based exercise where you pull a bar down to your chest from an overhead position, strengthening the latissimus dorsi, biceps, and upper back.
The barbell bent row is a compound back exercise where you hinge at the hips and pull a barbell toward your torso, strengthening the lats, rhomboids, traps, and biceps.
The single-arm dumbbell row is a unilateral back exercise where you pull a dumbbell toward your torso while braced on a bench or surface, targeting the lats, rhomboids, traps, and biceps.
The supported dumbbell row is a back exercise performed with the chest supported on an incline bench while rowing dumbbells, isolating the lats, rhomboids, and traps with reduced strain on the lower back.
The cable or band face pull is an upper-back and shoulder exercise where you pull the handles or band toward your face with elbows high, strengthening the rear deltoids, traps, and rotator cuff muscles for posture and shoulder health.
The inverted row is a bodyweight exercise where you pull your chest toward a bar while keeping your body straight, targeting the lats, rhomboids, traps, and biceps while engaging the core.
The seated cable row is a machine exercise where you pull a cable handle toward your torso from a seated position, strengthening the lats, rhomboids, traps, and biceps while promoting postural control.
The T-bar row is a compound back exercise where you pull a barbell anchored at one end toward your torso using a neutral grip, targeting the lats, rhomboids, traps, and biceps while engaging the core.
The rear delt fly is an isolation exercise where you lift dumbbells or cables outward in a reverse fly motion, targeting the rear deltoids, traps, and rhomboids to improve shoulder strength and posture.
The power clean is an explosive full-body lift where you pull a barbell from the floor to the shoulders in one motion, developing strength, power, and coordination in the hips, legs, back, and shoulders.
The push press is a power exercise where you dip slightly at the knees and explosively press a barbell overhead, combining leg drive with upper-body strength to target the shoulders, triceps, and core.
The clean and jerk is a two-phase Olympic lift where you explosively pull a barbell from the floor to the shoulders (clean) and then drive it overhead (jerk), building full-body strength, power, and coordination.
The medicine ball slam is a full-body power exercise where you lift a medicine ball overhead and explosively slam it to the ground, engaging the core, shoulders, and legs while developing strength and conditioning.
The kettlebell swing is a dynamic hip-hinge exercise where you explosively swing a kettlebell from between your legs to chest height, targeting the glutes, hamstrings, core, and cardiovascular endurance.
The biceps curl is an isolation exercise where you flex the elbows to lift a weight toward your shoulders, strengthening the biceps and forearms.
The hammer curl is a biceps variation performed with a neutral grip, lifting weights toward the shoulders to strengthen the biceps and brachialis while also engaging the forearms.
The cable triceps pushdown is an isolation exercise where you extend your arms downward against cable resistance, targeting the triceps for strength and definition.
The overhead triceps extension is an isolation exercise where you extend a weight from behind your head to overhead, strengthening the triceps while also engaging shoulder stability.
The lateral raise is a shoulder isolation exercise where you lift dumbbells or cables out to the sides until shoulder height, targeting the lateral deltoids to build width and strength.
The front raise is a shoulder isolation exercise where you lift dumbbells or a barbell straight in front of you to shoulder height, targeting the anterior deltoids and improving shoulder strength and stability.
The shrug is an upper-trap isolation exercise where you elevate your shoulders straight upward while holding weights, strengthening the trapezius muscles for neck and shoulder stability.
Wrist Curl & Reverse Wrist Curl--Upper BodyThe wrist curl and reverse wrist curl are forearm isolation exercises where you flex and extend the wrists against resistance, strengthening the forearm flexors and extensors for grip and wrist stability.
The farmer’s carry is a loaded carry exercise where you walk while holding heavy weights at your sides, building grip strength, core stability, and total-body endurance.
The suitcase carry is a unilateral loaded carry where you walk while holding a weight in one hand at your side, strengthening grip, core stability, and anti-lateral flexion control.
The overhead carry is a loaded carry exercise where you walk while holding a weight locked out overhead, enhancing shoulder stability, core strength, and total-body control.
The Zercher carry is a loaded carry exercise where you hold a barbell in the crook of your elbows while walking, building core stability, upper back strength, and overall endurance.
The plank with alternating arm reach is a core stability exercise where you hold a plank and extend one arm forward at a time, challenging anti-rotation control, balance, and shoulder stability.
The side plank with leg lift and knee bend is an advanced core exercise where you hold a side plank while lifting the top leg and bending the knee, intensifying engagement of the obliques, glutes, and hip stabilizers.
The Pallof press with step out and hold is an anti-rotation core exercise where you step laterally away from a band or cable anchor and press your arms forward, holding to challenge trunk stability and control.
The seated Russian twist with a medicine ball is a rotational core exercise where you sit with feet elevated and twist your torso side to side while holding a medicine ball, targeting the obliques and improving trunk stability.
The glute bridge march is a core and hip exercise where you hold a glute bridge position while alternately lifting each knee toward the chest, strengthening the glutes, hamstrings, and hip stabilizers.
The dead bug with stability ball is a core exercise where you press a stability ball between your hands and knees while alternating arm and leg extensions, strengthening the abdominals and improving spinal stability.
The stability ball reverse throw is a power exercise where you explosively hurl a stability ball backward overhead, engaging the posterior chain, core, and shoulders to build strength and coordination.
The overhead medicine ball slam is a full-body power exercise where you lift a medicine ball overhead and explosively drive it into the ground, strengthening the core, shoulders, and legs while improving conditioning.
The medicine ball rotational throw is an explosive core exercise where you twist and throw a medicine ball against a wall or to a partner, building rotational power, coordination, and strength in the obliques and hips.
The medicine ball chest pass is a power exercise where you explosively throw a medicine ball forward from chest level, strengthening the chest, shoulders, and triceps while improving upper-body speed and coordination.
The side plank with dumbbell row is a compound core and upper-body exercise where you hold a side plank while rowing a dumbbell, targeting the obliques, lats, and shoulder stabilizers.
The side plank with cable row is a core and upper-body exercise where you maintain a side plank while performing a cable row, engaging the obliques, lats, and shoulder stabilizers for strength and stability.
The Step-Up to Balance with Knee Drive and Medicine Ball Hold/Toss variations is a dynamic exercise where you step onto a platform, drive the opposite knee up, and either hold or toss a medicine ball, enhancing lower-body strength, balance, coordination, and core engagement.
The lateral hop to balance is a plyometric exercise where you jump sideways onto one leg and stabilize on landing, improving power, balance, and lateral lower-body strength.
The side-to-side reactive hop to balance is an agility and stability exercise where you quickly hop laterally between legs and pause to balance, enhancing coordination, power, and reactive control.
The single-leg balance reach is a stability exercise where you stand on one leg and reach the opposite hand or leg in different directions, improving balance, coordination, and lower-body control.
The Single-Leg Stand with Head Turns and Eyes Closed variations is a balance exercise where you stand on one leg while challenging stability by moving the head or removing visual input, enhancing proprioception and neuromuscular control.
The Lunge to Balance with Overhead Press and Medicine Ball Twist variations is a dynamic exercise where you transition from a lunge into a single-leg balance while adding an overhead press or torso twist, building lower-body strength, core stability, and coordination.
The BOSU Step-Up to Balance with Rotation and Random Arm Movement variations is a stability exercise where you step onto a BOSU, rise into single-leg balance, and add trunk or arm movements, challenging coordination, core control, and dynamic balance.
The diagonal hop to balance is a plyometric stability exercise where you jump diagonally onto one leg and hold the landing, improving power, balance, and multi-directional control.
The BOSU single-leg balance hold is a stability exercise where you stand on one leg atop a BOSU ball, challenging balance, proprioception, and lower-body control.
The Tandem Stance on an Airex Pad with Head Turns is a balance exercise where you stand heel-to-toe on a foam pad while turning your head, enhancing postural stability, proprioception, and vestibular control.
The jump squat is a plyometric exercise where you explosively jump upward from a squat position and land softly, building lower-body power, strength, and coordination.
The alternating jump lunge is a plyometric exercise where you explosively switch legs in midair from a lunge position, enhancing lower-body power, strength, and dynamic balance.
Agility ladder drills are footwork exercises performed by quickly stepping through ladder patterns on the ground, improving speed, coordination, and agility.
Skater jumps are a plyometric exercise where you leap side to side in a skating motion, landing on one leg each time to build lateral power, balance, and lower-body strength.
Jump rope is a cardiovascular exercise where you continuously jump over a rotating rope, improving endurance, coordination, and lower-body conditioning.
Mountain climbers are a dynamic bodyweight exercise performed in a plank position by alternately driving the knees toward the chest, building core strength, endurance, and cardiovascular fitness.
The kettlebell overhead triceps extension is an isolation exercise where you hold a kettlebell overhead and lower it behind your head before extending your arms, targeting the triceps while engaging shoulder and core stability.
The kettlebell renegade row is a compound exercise where you hold a plank while rowing one kettlebell at a time, strengthening the back, shoulders, triceps, and core stability.
The kettlebell upright row is an upper-body exercise where you pull a kettlebell vertically from hip to chest level with elbows leading, targeting the shoulders, traps, and biceps.
The kettlebell curl is an isolation exercise where you flex the elbows to lift kettlebells toward your shoulders, strengthening the biceps and forearms with a slightly different grip and tension than dumbbells.
Dips are a bodyweight exercise where you lower and raise your body on parallel bars or a bench, targeting the triceps, chest, and shoulders.
Wall walks are a bodyweight exercise where you start in a push-up position and walk your feet up the wall while moving your hands closer, building shoulder strength, core stability, and coordination.
Incline push-ups are a push-up variation performed with the hands elevated on a surface, reducing load while strengthening the chest, shoulders, triceps, and core.
The kettlebell floor press is an upper-body exercise where you press kettlebells from chest level while lying on the floor, targeting the chest, shoulders, and triceps with reduced shoulder strain.
The overhead kettlebell press is a strength exercise where you press a kettlebell from shoulder level to overhead, engaging the shoulders, triceps, and core while also challenging stability.
The cable crossover is a chest isolation exercise where you pull the cable handles together in front of your body in a wide arc, targeting the pectoral muscles while also engaging the shoulders and arms.
The cable fly is an isolation exercise where you bring the cable handles together in a hugging motion with a slight bend in the elbows, emphasizing the chest muscles while also engaging the shoulders and arms.
The dumbbell shoulder press is an upper-body exercise where you press dumbbells overhead from shoulder height, strengthening the deltoids, triceps, and upper chest while improving shoulder stability.
The dumbbell fly is a chest isolation exercise where you lower and raise dumbbells in a wide arc while lying on a bench, targeting the pectoral muscles with minimal triceps involvement.
The cable hamstring curl is an isolation exercise where you attach a cable to your ankle and flex the knee against resistance, targeting the hamstrings for strength and stability.
The cable hip abduction is a lower-body isolation exercise where you move your leg outward against cable resistance, strengthening the gluteus medius and improving hip stability.
The cable hip adduction is a lower-body isolation exercise where you move your leg inward across the body against cable resistance, targeting the adductor muscles to improve hip strength and stability.
The cable kickback is a glute-focused isolation exercise where you extend your leg backward against cable resistance, strengthening the glutes and hamstrings while enhancing hip stability.
The barbell good morning is a hip-hinge exercise where you bend forward at the hips with a barbell on your upper back, targeting the hamstrings, glutes, and lower back.
The front-loaded cable squat is a lower-body exercise where you hold a cable handle or attachment at chest level while squatting, strengthening the quads, glutes, and core with continuous resistance.
The cable pull-through is a hip-hinge exercise where you pull a cable from between your legs while standing up tall, targeting the glutes, hamstrings, and lower back.
The dumbbell hip thrust is a glute-focused exercise where you place your upper back on a bench and drive your hips upward with a dumbbell on your lap, strengthening the glutes, hamstrings, and core.
The single-leg deadlift is a unilateral hip-hinge exercise where you balance on one leg while lowering your torso and extending the opposite leg back, targeting the hamstrings, glutes, and core.
The Nordic hamstring curl is a bodyweight exercise where you lower your torso forward from a kneeling position while keeping the ankles anchored, eccentrically strengthening the hamstrings and reducing injury risk.
The cable crunch is a core isolation exercise where you kneel and flex your torso downward against cable resistance, targeting the rectus abdominis for strength and definition.
The barbell rollout is a core exercise where you kneel and roll a barbell forward while keeping your torso stable, engaging the abdominals, lats, and hip flexors to control extension.
The kettlebell Russian twist is a core exercise where you sit with feet elevated and rotate your torso side to side while holding a kettlebell, targeting the obliques and improving rotational strength.
The kettlebell windmill is a core and mobility exercise where you hold a kettlebell overhead while hinging at the hips and reaching toward the ground, strengthening the obliques, shoulders, and hips.
The dumbbell woodchopper is a rotational core exercise where you move a dumbbell diagonally across your body in a chopping motion, targeting the obliques, shoulders, and hips.
The landmine twist is a rotational core exercise where you hold the end of a barbell anchored to the floor and move it side to side in an arc, strengthening the obliques, shoulders, and hips.
The dumbbell Russian twist is a core exercise where you sit with feet elevated and rotate your torso side to side while holding a dumbbell, targeting the obliques and improving rotational stability.
The V-up is an advanced core exercise where you simultaneously lift your legs and torso to form a "V" shape, targeting the abdominals and hip flexors.
The mini-band lateral walk is a hip-strengthening exercise where you step side to side with a resistance band around your legs, targeting the gluteus medius and improving hip stability.
The reverse lunge to lateral raise is a compound exercise where you step back into a lunge while lifting dumbbells out to the sides, strengthening the legs, glutes, and shoulders while improving balance.
The hollow body hold is a core stability exercise where you lie on your back with arms and legs extended off the ground, maintaining a curved "hollow" shape to engage the abdominals and improve trunk control.
The deadbug is a controlled core exercise that strengthens the deep abdominal muscles and hip flexors while promoting spinal stability and proper body alignment.
Mountain climbers are a dynamic plank-based exercise that strengthens the core, shoulders, and hip flexors while providing a cardiovascular challenge.
The walking lunge with rotational twist is a dynamic lower-body and core exercise that combines forward lunging with controlled torso rotation to strengthen the quads, glutes, obliques, and hip stabilizers while improving balance and functional mobility.
The leg extension exercise targets the quadriceps by extending the knee against resistance, emphasizing controlled movement and proper alignment for strength and stability.
The split stance lunge is a lower-body exercise that targets the quads, glutes, and hamstrings while challenging core stability and balance.
The Zercher squat is a barbell exercise where the weight is held in the crook of the elbows, targeting the quads, glutes, and core while promoting upright posture and upper back engagement.
The sissy squat is a lower-body exercise that isolates the quadriceps while challenging core stability and balance through controlled knee flexion and extension.
The hyperextension exercise strengthens the glutes, hamstrings, and lower back while emphasizing proper hip hinge mechanics and core stability.
The glute-ham developer (GHD) exercise targets the hamstrings, glutes, and core by controlling a slow knee and hip extension while building strength and stability in the posterior chain.
The diamond push-up is a bodyweight exercise that targets the triceps, chest, and shoulders while engaging the core to maintain a stable plank position.
The triceps pushdown is an isolation exercise that targets the triceps muscles on the back of the arms, improving arm strength, definition, and pressing power for movements like bench presses and push-ups.
The reverse pec deck is an isolation exercise targeting the rear delts, rhomboids, and traps to strengthen the upper back and improve shoulder posture.
The Kroc row is a high-repetition, heavy dumbbell rowing exercise that targets the lats, upper back, rear delts, and traps while engaging the core for stability and promoting grip strength.
The Meadows row is a unilateral barbell rowing exercise performed with a landmine setup that targets the lats, traps, rear delts, and obliques while emphasizing controlled movement, core stability, and proper rowing mechanics.
