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.
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Introduction: Frog Jumps are a dynamic plyometric exercise that helps strengthen your lower body and improve your cardiovascular endurance. This exercise mimics a frog’s jump and is unique because it builds both strength and explosiveness in your legs. Execution: Begin in a squat position with y
Introduction: Frog Jumps are a dynamic, plyometric exercise that helps strengthen your lower body and improve your cardiovascular fitness. This exercise simulates a frog's jump, providing a unique combination of strength, endurance, and flexibility. Execution: Begin in a deep squat position with yo
If you are looking for an effective way to strengthen both your shoulders and upper body, the Front and Lateral Raise is an excellent choice. This exercise combines two movements into one smooth action, allowing you to train multiple muscle groups simultaneously. The unique benefit of this exercise
Front lunges are a fantastic exercise for building strength and stability in your lower body. They target not only your legs but also improve your balance and coordination. Execution Begin in a standing position with your feet hip-width apart. Step forward with one leg, ensuring that your fron
Front Lunges with dumbbells are a fantastic exercise for strengthening and toning your lower body. This exercise combines the benefits of traditional lunges with additional resistance, making it an effective workout for both strength and endurance. Execution Begin by standing with your feet hip-
Plank exercises are stabilizing exercises. Maintaining a plank position requires the muscles in the lower back, abdomen, glutes, and legs (especially the hamstrings) to work to keep the back and legs aligned. The muscles in the chest and shoulders assist in stabilizing the shoulders and torso (upwar
Front raises primarily emphasize the anterior head of the deltoid (shoulder muscle). The pectoralis major assists in raising the arms. In particular, the fibers that run from the clavicle to the upper arm, also known as the 'upper chest'. In addition to the deltoid itself, various muscles around the
If you're looking for an effective way to strengthen your shoulders, the Front Raise is an excellent choice. This exercise targets not only the front of your shoulders but also improves your posture and stability. Execution Begin standing with your feet shoulder-width apart, holding a dumbbell i
Front raises are primarily performed to place more emphasis on the anterior head of the deltoid (shoulder muscle). The pectoralis major assists in raising the arms. In particular, the fibers that run from the clavicle to the upper arm, also known as the 'upper chest'. In addition to the deltoid itse
The Front Raise with resistance bands is an effective exercise for strengthening and defining your shoulders. The unique advantage of using resistance bands is the constant tension they provide, resulting in a more intense workout compared with traditional weights. Execution Stand with your feet
If you're looking for an effective way to strengthen your shoulders, Front Raises are an excellent choice. This exercise is not only great for building muscle mass, but also helps improve shoulder stability and mobility. Execution Begin by standing with your feet shoulder-width apart, holding a
Front Rowing is an effective exercise that focuses on strengthening your back muscles and improving your posture. This exercise offers unique benefits, such as increasing your overall strength and reducing the likelihood of back pain. Execution Begin by placing your feet hip-width apart while ho
The squat is one of the best-known exercises for the legs. It is a compound exercise; an exercise that involves multiple joints and muscle groups. This is also evident from the long list of muscles involved, as mentioned above. There can be many differences in how the squat is performed, such as wit
The Front Squat is a powerful exercise that targets your lower body, with a unique emphasis on the front of your thighs and your core. Unlike the traditional squat, where the barbell rests on your shoulders behind your neck, in the Front Squat you place the barbell at the front of your shoulders. Th
Introduction: The front squat is a powerful exercise that targets the lower half of your body. What makes this squat variation unique is that the weight rests on the front of your shoulders, creating a different load than the traditional back squat. Execution: Begin by placing the barbell on a rack
The front squat with dumbbells over your shoulders is a dynamic exercise that focuses on strengthening your lower body and improving core stability. This variation of the traditional squat adds an extra dimension by holding the weight at the front, providing a more intensive workout for your core an
The Front to Lateral Raises is a dynamic exercise that targets both the front and lateral deltoids. This exercise is unique because it combines two movements for a comprehensive shoulder workout, helping you build upper-body strength and definition. Execution Start by standing with your feet sho
The Full Planche Push-Up is an advanced bodyweight exercise that is not only impressive to watch, but also requires exceptional strength, balance, and control. This exercise takes the classic push-up to the next level by keeping your entire body in the air, supported only by your hands. It is an ult
The rear decline bridge / glute bridge targets stretching the back and aligning the upper body with the lower body. It engages the erector spinae in the back, the glutes, and hamstrings. This exercise therefore fits just as well into a glute workout. The glutes work hardest in this exercise. A good
If you're looking for an effective way to strengthen your glutes, the glute bridge is an excellent choice. This exercise is not only great for toning your glutes, but also helps stabilize your core and improve your posture. Execution Lie on your back on a mat, with your knees bent and your feet
The Glute Bridge is an effective exercise for strengthening your glutes. This exercise also helps improve your core stability and can reduce back pain by strengthening the muscles around your lower back. Execution Lie on your back with your knees bent and your feet flat on the floor, hip-width
The rear decline bridge / glute bridge is intended to extend the back and align the upper body with the lower body. The erector spinae in the back, glutes, and hamstrings are involved. This exercise therefore also fits into a glute workout. The glutes work hardest in this exercise. A good exercise f
Practise the glute bridge with your heels on a stability ball, using your glutes and hamstrings to raise your hips while keeping the ball steady.
Want an exercise that strengthens both your glutes and your core? Try the glute bridge with abduction. This exercise is a fantastic way to target multiple muscle groups at the same time, with a focus on the glutes and abductors, while also improving core stability. Execution Lie on your back on