Explore strength training exercises for pushing, pulling, squatting, and hinging, with practical guidance on technique, equipment, and progression.
Strength training uses resistance to challenge muscles through movements performed with body weight, dumbbells, barbells, cables, or machines. It includes foundational lifts as well as focused variations for different movement patterns.
This category covers pushing, pulling, squatting, and hip-hinge exercises, including bench presses, rows, squats, and deadlifts. Select equipment and variations that match your goals, experience, and available space. Braced positioning, controlled reps, and an appropriate load are central to sound practice; coaching can help when technique is uncertain.
Start with a manageable resistance to learn the movement, then progress gradually. Adjust benches, cables, and machines before each set, and keep a clear area around free weights. Stop if you experience sharp pain or cannot control the movement, and seek qualified technique feedback.
2.459 exercises
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The dumbbell concentration curl is a popular exercise aimed at isolating and strengthening the biceps. This exercise is known for its ability to place intense focus on the biceps, helping you effectively improve muscle definition and size. Execution Sit on the end of a bench with your legs sprea
Concentration curls are an exercise that isolates the biceps. The most important aspect is that the upper arms and upper body are fixed, preventing them from assisting, or reducing their involvement, in the movement. Besides dumbbells, this exercise can also be performed using a cable machine. Conc
The Control Balance is an advanced Pilates exercise that focuses on balance, flexibility, and strength. This exercise helps improve body control and stability through a unique combination of movements that challenge both the mind and body. Execution Lie on your back with your arms by your sides
Introduction: The Copenhagen Plank is a dynamic exercise that focuses on strengthening the obliques and adductors. This exercise offers a unique challenge because it not only improves your core stability but also promotes lower-body strength and coordination. Execution: Begin by placing your top le
Introduction The Cossack Squat is a dynamic exercise that combines flexibility, strength, and balance. It is an excellent way to train your lower body in a unique way, strengthening your muscles while also working on your mobility and stability. Execution Begin in a wide stance, with your feet f
Want to add an effective exercise to your home workout that challenges both your core and lower body? Try Couch Flutter Kicks. This exercise is unique because you only need a couch or a sturdy surface to place your hands under for support, allowing you to increase the intensity of the flutter kicks.
The Couch In and Out exercise is a fantastic way to strengthen your core and train your lower body without having to leave the house. This exercise uses your body weight and the resistance of a couch or chair, making it an accessible option for everyone. Execution: Find a sturdy couch or chair a
Want to strengthen your core without having to go to the gym? Couch Knee Raises are an effective exercise you can easily do at home, using nothing more than your own couch. This exercise targets your abdominal muscles and helps build strength and stability in your core. Execution Sit on the edge
The Couch Squat is a fantastic exercise that you can do with nothing more than your own couch at home. This exercise is ideal for beginners or for days when you cannot go to the gym. It not only helps you build strength, but also improves your posture and stability by using an everyday piece of furn
If you're looking for a dynamic exercise that improves your balance while strengthening your lower body, the Counterbalanced Skater Squat is for you. This exercise offers a unique combination of strength training and stability improvement, making it an excellent addition to your fitness routine. Ex
The Crab Pose is a versatile exercise that not only improves your strength but also your flexibility and balance. This exercise targets multiple muscle groups and is a great addition to your fitness routine, especially if you are looking for a fun and challenging way to train your body. Execution
The Crab Toe Touch is a dynamic exercise that not only improves your coordination and balance but also trains a range of muscle groups. This exercise is unique because it promotes both strength and flexibility throughout your body while also providing a fun challenge. Execution Begin in a revers
The Crab Twist Toe Touch is a dynamic exercise that combines balance, flexibility, and strength. This exercise targets not only your core but also improves your coordination and agility through a unique combination of movements. Execution Begin in a reverse crab position, with your hands and fee
The Crab Walk is a fun and effective exercise that helps improve your coordination and body awareness. It challenges your entire body, especially your core and upper body. Execution: Sit on the floor with your feet flat on the floor and your knees bent. Place your hands behind you, with your f
Looking for an exercise that strengthens both your arms and core? Try the Criss Cross Arms Lift. This dynamic movement combines arm strength with coordination and balance, making it an excellent addition to your workout routine. Execution Begin standing with your feet shoulder-width apart. Rai
The Criss-Cross Elbow-to-Knee Crunch is a dynamic exercise that targets your core while also improving your balance and coordination. This exercise combines the traditional crunch with a twisting movement, making it an excellent choice for anyone who wants to train their abdominal muscles in a chall
Criss-cross leg raises are a dynamic exercise that focuses on strengthening your core and improving your flexibility. This exercise combines the benefits of leg raises with a criss-cross movement, making it an excellent choice for anyone who wants to challenge their abdominal muscles and tone their
If you're looking for an effective way to strengthen your core while also improving your balance and coordination, Cross-Leg Crunches are an excellent choice. This exercise is unique because it targets not only the abdominal muscles but also the obliques and challenges your body's stability. Instru
The single-arm crucifix curl is an effective exercise for isolating the biceps. This exercise helps build strength and definition by working each arm separately, promoting balanced muscle development and reducing muscle imbalances. Execution Stand upright with your feet shoulder-width apart.
The Crucifix Curl Single Arm is an effective exercise for isolating the biceps. This exercise helps build strength and definition by working each arm separately, promoting balanced muscle development and reducing muscle imbalances. Execution Stand upright with your feet shoulder-width apart.
The (abdominal) crunch is one of the best-known exercises for the abdominal muscles. The rectus abdominis (the basis of the ‘six-pack’) draws the sternum toward the pelvis by rounding the back. The oblique abdominal muscles on the sides stabilize the core by limiting lateral flexion and rotation. Th
The (Ab) Crunch is one of the best-known exercises for the abdominal muscles. The rectus abdominis (the basis of the ‘six-pack’) draws the sternum toward the pelvis by rounding the back. The oblique abdominal muscles on the sides stabilize the core by limiting lateral flexion and rotation. The trans
The (Ab) Crunch is one of the best-known exercises for the abdominal muscles. The rectus abdominis (the basis of the “six-pack”) pulls the sternum toward the pelvis by rounding the back. The oblique abdominal muscles at the sides stabilize the core by resisting lateral tilting and rotation. The tran
The straight-arm crunch is an effective abdominal exercise that targets core strengthening. Keeping your arms straight throughout the exercise increases the intensity and challenges your abdominal muscles further. Execution Lie on your back with your knees bent and your feet flat on the floor.