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 Feet Elevated Glute Bridge is a powerful exercise focused on strengthening your glutes and improving core stability. By elevating your feet, you increase the intensity of the traditional glute bridge, allowing you to work the muscles more deeply for maximum effectiveness. Execution Find an e
If you are looking for an effective way to train your lower body, the Feet-Together Barbell Squat is an excellent choice. This variation of the traditional squat emphasizes the inner thighs and provides an intense workout for your quadriceps and glutes, while also improving your core stability. Exe
The fire hydrant is named after a fire hydrant and its primary function for dogs. For humans, it is an exercise that performs a function of the gluteal muscles. All three gluteal muscles are engaged for abduction of the legs (moving outward from the midline). In addition to the gluteus maximus, medi
The Fire Hydrant is an effective exercise that focuses on strengthening and defining your glutes and hips. This exercise, which gets its name from the movement resembling a dog lifting its leg at a fire hydrant, offers unique benefits for your lower body and core stability. Execution Start on yo
The Fire Hydrant is an effective exercise that focuses on strengthening and defining your glutes and hips. This exercise, which gets its name from the movement resembling a dog lifting its leg at a fire hydrant, offers unique benefits for your lower body and core stability. Execution Begin on yo
The Fire Hydrant is an effective exercise that targets strengthening and toning your glutes and hips. This exercise, which gets its name from the movement resembling a dog lifting its leg at a fire hydrant, offers unique benefits for your lower body and core stability. Execution Start on your ha
The Fire Hydrant Bodyweight exercise is a fantastic way to strengthen your glutes and core. This exercise, which gets its name from a movement that resembles a dog lifting its leg beside a fire hydrant, is unique because it targets the abductors and improves hip stability. Execution: Start on yo
The Fire Hydrant Circle Bodyweight exercise is a fantastic way to strengthen your hips, glutes, and core. This exercise not only improves your mobility but also helps stabilize your pelvis, which is essential for good posture and preventing injuries. Execution Begin on your hands and knees in a
Introduction: The Fire Hydrant Left exercise is an excellent way to strengthen your hips and glutes. This exercise also helps improve your balance and stability. Execution: Start on your hands and knees with your hands directly under your shoulders and your knees under your hips. Keep your back str
The Fire Hydrant is an effective exercise for strengthening your glutes and core. This exercise also helps improve hip mobility and stability. Execution: Begin on your hands and knees in a tabletop position. Make sure your knees are under your hips and your hands are directly under your shoulder
The Fist Push-Up is a variation of the traditional push-up that provides an additional challenge for your upper body. Performing push-ups on your fists instead of your palms increases the intensity of the exercise and improves the stability and strength of your wrists. Execution Begin in a plank
The Flat Bench Cable Fly is an effective exercise that focuses on stretching and strengthening your chest muscles. This exercise offers a unique way to isolate and train your chest, with less stress on your shoulders than traditional dumbbell flyes. Execution Begin by setting the cable machines
The Flat Bench Dumbbell Fly is an effective exercise for isolating and strengthening your chest muscles. This exercise not only helps build muscle mass but also improves shoulder flexibility. Execution Lie flat on a bench with a dumbbell in each hand. Keep your feet firmly on the floor. Extend
The Flat Dumbbell Chest Press is an effective strength exercise that targets the chest, triceps, and shoulders. This exercise provides a unique opportunity to train each side of your body independently, which can help correct muscle imbalances. Execution Lie flat on a bench with a dumbbell in ea
The flat dumbbell press, or bench press, is one of the most popular exercises in strength training. It is a compound exercise that engages several large muscle groups. The chest muscles and the front of the shoulder muscles are engaged to pull the upper arm forward and inward. The triceps are engage
If you are looking for an effective way to train your chest muscles, the Flat Machine Chest Press is an excellent choice. This exercise provides a stable environment so you can fully concentrate on training your chest muscles without worrying about the balance you need to maintain with free weights.
The Floor Cable Resistance Band Press is a versatile exercise that focuses on strengthening your chest muscles while also training your arms and shoulders. This exercise offers a unique way to use resistance, providing an effective workout with minimal strain on your joints. Execution Begin by a
The Floor Crunch is a classic abdominal exercise that focuses on strengthening your core. This exercise is ideal for building muscle strength and improving your posture. Execution Lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head or cross
The Floor Hip Thrust is an effective exercise for strengthening and shaping your glutes. This exercise also helps improve the stability of your core and lower back. Execution Lie on the floor with your back flat and your knees bent. Keep your feet flat on the floor, approximately hip-width apa
If you're looking for an effective way to strengthen your core while training your lower body, Flutter Kicks are the perfect exercise for you. This exercise, which is both simple and challenging, targets your abdominal muscles and improves your stability and endurance. Execution Lie on your back
If you are looking for an effective way to strengthen your core while also training your lower body, Flutter Kicks are an excellent choice. This exercise, which is both simple and challenging, focuses on improving your endurance and toning your abdominal muscles. Execution Lie on your back on a
The French press is an effective exercise focused on strengthening your triceps, making your arms not only stronger but also more toned. This exercise is unique because it specifically targets the triceps without putting much pressure on the elbows, provided it is performed correctly. Execution
The French Press is an effective exercise focused on strengthening your triceps. Also known as the tricep extension, this exercise offers a unique way to isolate and develop the triceps, contributing to better arm definition and strength. Execution Find a comfortable spot on a bench and hold a d
The Frog Crunch is an effective abdominal exercise that focuses on strengthening your core through a unique combination of movements. This exercise not only helps build muscle strength but also improves your balance and stability. Execution Lie on your back with your hands behind your head and y