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 curtsy squat or lunge most closely resembles a rear (or reverse) lunge in terms of movement, but may be better compared with side lunges. Like all lunges, it engages a large number of muscles, with the leg muscles playing an important role. As with side lunges, more lateral force is generated. T
The Curtsy Squat is a dynamic exercise that targets the lower-body muscles with a unique twist. By moving diagonally, you train not only your quadriceps and hamstrings but also your glutes and inner thighs in a way that traditional squats do not. Execution Begin in a standing position with your
The Cycle Cross-Trainer is a versatile cardio exercise that combines the benefits of cycling and cross-training. It is an excellent choice if you are looking for a low-impact workout that improves both your endurance and muscle strength. Execution: Step onto the cross-trainer and place your feet
The cycle ergometer, also known as the stationary bike, is an effective cardio exercise that helps improve your endurance and burn calories. It is a low-impact exercise, which means it is gentle on your joints and ideal for rehabilitation or if you are new to fitness. Execution: Adjust the sea
If you're looking for an effective exercise to strengthen your core without placing strain on your back, the Dead Bug is for you. This exercise focuses on improving your stability and coordination while training your deep abdominal muscles. Execution Lie on your back on a mat, with your knees be
The Dead Bug exercise is an effective way to strengthen your core without straining your lower back. It is an excellent choice for improving your posture and stabilizing your torso, which is essential for both daily activities and other sports. Execution Lie on your back on a mat, with your arms
Dead Bug is an effective core-stabilization exercise that helps improve your balance, coordination, and overall strength. This exercise is unique because it activates the deep abdominal muscles while keeping your back in a safe, neutral position. Instructions Lie on your back on a mat with you
The Dead Bug Arm Extension is an effective core stability exercise that targets strengthening your abdominal muscles and improving your body coordination. This exercise helps develop a strong and stable torso, which is essential for both daily activities and sports performance. Execution: Lie
The Dead Bug Diagonal Extension is an effective core-stability exercise that focuses on strengthening your abdominal muscles and improving your body coordination. This exercise is unique because it activates the deep core muscles while also working on your balance and motor control. Execution: L
The Dead Bug Extended Arms is an effective core stabilization exercise that targets the abdominal muscles and lower back while improving overall body coordination. This exercise is unique because it requires you to stabilize your core while your limbs are moving, contributing to better posture and b
The Dead Bug Leg Extension is an effective core stability exercise that targets strengthening your abdominal muscles and improving your body coordination. This exercise helps develop a strong foundation, which is essential for performing daily activities and other sports. Execution: Lie on your
The Dead Bug Unilateral Extension is an effective core-stability exercise that focuses on improving your abdominal muscles and strengthening your lower back. This exercise helps develop coordination and balance by isolating one side of your body at a time. Execution: Lie on your back with your a
The deadlift is a powerful compound exercise that engages multiple muscle groups simultaneously. It is an essential movement that not only builds strength but also contributes to overall physique and performance in other exercises. Execution Begin with your feet hip-width apart and the barbell o
The deadlift is a powerful compound exercise that engages multiple muscle groups simultaneously. It is an essential movement that not only builds strength but also improves posture and contributes to better functional fitness in everyday life. Execution Start with your feet hip-width apart, with
The Decline Barbell Bench Press is a powerful exercise that targets the lower portion of your chest muscles. Due to the declined position of the bench, your muscles are challenged in a unique way, which can lead to better definition and strength in your chest area. Execution Set the bench to a d
Introduction: The Decline Barbell Bench Press is a variation of the classic bench press, performed on a decline bench. This exercise primarily targets the lower chest muscles and offers a unique way to emphasize this specific muscle group. Execution: Follow these steps to perform the Decline Barbel
The Decline Bench Ab Crunch is a powerful exercise that targets strengthening and defining your abdominal muscles. The decline position of the bench challenges your core more, resulting in a more intense workout compared with traditional crunches. Execution Find a decline bench and set it to an
Looking to add an exercise to your routine that both strengthens your core and improves your stability? Try Decline Bench Leg Tucks. This exercise is unique because it not only engages your abdominal muscles but also challenges your balance and coordination. Execution Find a decline bench and li
Looking to add an exercise to your routine that not only strengthens your core but also specifically targets the obliques? Bodyweight Decline Bench Oblique Crunches are an excellent choice. This exercise combines the intensity of a decline crunch with targeted action on the obliques, giving you a po
Want to train your core and obliques effectively? Try decline bench oblique crunches with dumbbells. This exercise combines the benefits of a decline crunch with the added resistance of dumbbells, intensely targeting your obliques and core muscles. Execution Set up the decline bench and hold a d
If you're looking for an effective way to train your abdominal muscles, the decline bench sit-up is an excellent choice. This exercise uses a decline bench, requiring your abdominal muscles to work harder to lift your body. The unique advantage of this exercise is that it allows you to train your co
The Decline Bent-Leg Reverse Crunch is an effective abdominal exercise that targets the lower abdominals. This exercise presents a unique challenge because you work against gravity, resulting in a more intense core workout. Execution Lie on a decline bench with your head lower than your legs. Gr
Looking to add a challenging variation to your push-up routine? Try the Decline Chair Diamond Push-Up. This exercise combines the intensity of decline push-ups with the focus on the triceps and chest muscles of diamond push-ups. The result is a powerful exercise that challenges your upper body in a
The Decline Crunch is an effective abdominal exercise that targets strengthening your lower abdominal muscles. The decline position of the bench increases the exercise intensity, resulting in greater muscle activation compared with a standard crunch. Execution Set up the decline bench and lie