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
Strength Training Clear filter
The High-to-Low Cable Fly is an effective exercise for isolating and defining the chest muscles. By moving the cables from high to low, you emphasize the lower chest muscles, helping create a well-shaped chest and improved muscle definition. Execution: Set the cable machine so that the handles a
The High-to-Low Chest Fly with a resistance band is an effective exercise for training your chest muscles, focusing on the lower chest. This exercise provides a unique way to apply resistance to the movement, resulting in constant tension on the muscles throughout the exercise. Execution Find a
The Hip Adductor Machine is an excellent choice for strengthening and toning your inner thigh muscles. This machine helps improve hip stability and contributes to better overall leg strength. Execution Find the hip adductor machine in your gym and adjust the seat and pads so they rest comforta
Introduction: The Hip Adductor exercise is an effective way to strengthen the muscles on the inside of your thighs (adductors). These muscles play an important role in stabilizing your hips and knees and support movements in which you bring your legs together. Execution: Sit on the hip adductor mac
Introduction: The Hip Bridge is an effective exercise for strengthening your glutes, hamstrings, and core. It is a simple movement that you can do without any equipment, making it perfect for home workouts or as part of your warm-up or cool-down routine. Execution: Lie on your back with your kne
During the hip extension, you push your glutes upward to bring your thighs and torso into one line. The glutes and hamstrings are primarily responsible for this action (except the short head of the biceps femoris). Other muscles in the abdomen and along the spine mainly provide stabilization. Hip ex
The Hip Lift is an effective exercise that targets strengthening your glutes and lower back. This exercise is ideal for improving your posture and increasing your core stability. Execution Lie on your back on a mat, with your knees bent and your feet flat on the floor. Place your arms alongsid
The Hip Lift + Abduction is a powerful exercise that targets strengthening and toning your glutes and hips while also improving core stability. This exercise combines two movements into one fluid action, making it an efficient choice for anyone looking to train their lower body. Execution Lie on
Looking for an exercise that strengthens both your glutes and core while also working on your balance? Then the Hip Lift March Band is for you. This exercise combines the benefits of a hip lift with the dynamic challenge of a march, all with the added resistance of a band. Execution Lie on your
The Hip Raise Bent Knee is an effective exercise for strengthening your glutes and lower back. This exercise also helps improve core stability and may contribute to better posture. Execution Lie on your back on a mat, with your knees bent and your feet flat on the floor. Place your arms be
Introduction: The Hip Raise Straight Leg is an effective exercise for strengthening your core and lower body. This exercise primarily targets the hips and the backs of your legs. Execution: Follow these steps to perform the Hip Raise Straight Leg correctly: Lie on your back on a mat, with your a
Introduction: Hip Raises, also known as glute bridges, are a fantastic exercise for strengthening your glutes, hamstrings, and core. This exercise not only helps improve your posture but can also contribute to better performance in other sports and daily activities. Execution: Begin by lying on you
The Hip Roll Plank is a dynamic plank variation that not only improves core stability but also actively trains the obliques. This exercise helps develop a strong and stable torso, which is essential for both daily activities and advanced fitness routines. Execution Begin in a standard plank po
Introduction: The Hockey exercise is a dynamic movement that helps improve your coordination, speed, and strength. It is a popular exercise among hockey players, but also a great addition to the routine of any athlete who wants to improve their sports performance. Execution: 1. Begin in a slightly
The Hollow Body Hold is an effective exercise for strengthening core stability. This exercise helps develop a strong and stable torso, which is essential for both daily activities and advanced athletic performance. Execution Lie on your back with your legs together and your arms extended alongsi
The Hollow Hold is a powerful core-stability exercise that helps you develop a strong and stable torso. This exercise is unique because it requires you to engage your abdominal muscles intensely while your body is in an extended position, which contributes to better posture and performance in other
The Hollow Hold is a demanding core-strengthening exercise that helps you build stability and endurance in your core. This exercise is unique because it trains not only your abdominal muscles but also activates your deeper core muscles, which is essential for good posture and preventing injuries. E
The Hollow Rock is an effective exercise that improves core stability and strength. This exercise is unique because it trains not only your abdominal muscles but also the deeper muscles that help stabilize your entire body during other activities. Execution Lie on your back with your arms exte
The hyperextension is an effective exercise that targets strengthening the lower back, hamstrings, and glutes. This exercise is unique because it helps improve posture and reduce back pain by strengthening the muscles around your spine. Execution Begin by positioning yourself on a hyperextension
Intro: In and Out Crunches are a dynamic abdominal exercise that engages both the core muscles and hip flexibility. This exercise not only helps build a strong core, but also improves your balance and coordination. Execution: Begin seated on the floor with your knees bent and your feet flat on the
The In and Out Squat Jump is a dynamic exercise that helps strengthen your lower body and improve your cardiovascular endurance. This exercise combines the intensity of a squat with the explosiveness of a jump, making it an excellent choice for anyone looking to take their workout to the next level.
Would you like to add a dynamic exercise to your workout that improves both your strength and endurance? Then try In and Out Squat Jumps. This exercise combines the intensity of jumping with the strength of squats, making it an excellent choice for anyone looking for a challenging, full-body workout
The In and Out Squat Jump is a dynamic bodyweight exercise that helps build strength and endurance in your lower body while also giving your cardiovascular system a boost. This exercise is unique because it combines the benefits of squats with the intensity of plyometric jumps, resulting in high cal
The In-and-Out Squat is a dynamic exercise that combines strength and cardio, training multiple muscle groups in a single movement. This exercise is ideal for building muscle strength, improving endurance, and raising your heart rate. Execution Begin standing with your feet shoulder-width apart.