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 Kneeling Landmine Press is a dynamic exercise that focuses on strengthening your shoulders and upper body. What makes this exercise unique is that it uses a landmine setup, which creates a natural arcing motion that is gentler on your shoulders than traditional pressing movements. Execution
The Kneeling Leg Curl Machine is an effective exercise focused on strengthening and toning your hamstrings. This exercise offers a unique way to improve your leg strength, focusing on the back of your legs, an area often overlooked in many training routines. Execution Begin by adjusting the mach
The push-up is a well-known compound exercise for the upper body and core muscles. Because of the plank position, the muscles in the lower back, glutes, and legs (especially the hamstrings) must work to keep the back and legs aligned. These muscles therefore primarily have a stabilizing function, as
Introduction: The Kneeling Push-Up to Child’s Pose is a combination exercise that promotes both strength and flexibility. This exercise combines a modified push-up with a relaxing yoga pose, allowing you to train your muscles while also giving your body a chance to recover. Execution: Begin on your
If you are looking for a dynamic exercise that improves both your strength and explosiveness, Kneeling Squat Jumps are an excellent choice. This exercise combines the benefits of squats with the intensity of plyometric jumps, giving you a full-body workout that particularly challenges your lower bod
The Ladder Mill, also known as Jacob's Ladder, is a dynamic cardio exercise that challenges your entire body. It is a unique workout that combines the benefits of stair climbing with the intensity of a climbing movement, helping you improve both your strength and endurance. Execution Start by
The Landmine Chest Press is a dynamic exercise that targets the chest muscles using a landmine setup. This exercise offers a unique variation on the traditional bench press by using a different angle and resistance pattern, providing a new stimulus for muscle growth and strength. Execution Place
Introduction: The Landmine Curtsy Lunge is a dynamic exercise that targets multiple muscle groups simultaneously. What makes this exercise unique is that it not only trains your legs, but also places a strong emphasis on your glutes and improves your core stability. Execution: Begin by placing one
The Landmine Deadlift is a variation of the traditional deadlift in which one end of a barbell is placed in a landmine holder or corner. This exercise offers a unique way to improve your strength and stability, with a focus on the lower back, legs, and core. Execution Place one end of the barb
The Landmine Meadows Row is a powerful exercise that targets the development of your back muscles. This exercise offers a unique twist on the traditional rowing movement by using a landmine setup, creating a natural arcing motion that activates the muscles in a different way. Execution Place o
Introduction: The Landmine Punch is a dynamic exercise that combines strength and explosiveness. It is an excellent way to train your upper body and core while also working on your coordination and balance. Execution: Place one end of a barbell in a landmine or secure corner. Stand with your f
The Landmine Row is a powerful exercise that targets the back muscles and offers a unique variation on the traditional rowing movement. Due to the angle and the way you hold the bar, you can build strength in a different way and challenge your back muscles. Execution Secure one end of a long bar
The Landmine Squat is a dynamic strength exercise that targets strengthening your lower body using a landmine setup. This exercise provides a unique load on your muscles due to the angle of the bar, creating a different stimulus than traditional squats. Execution Place one end of a barbell in
The Landmine Thruster is a dynamic exercise that combines strength and explosiveness. It is an excellent way to train multiple muscle groups simultaneously, making your workout more efficient. Execution Place one end of a barbell in a landmine or securely in the corner of a room. Stand wit
The Landmine Twist is a dynamic exercise that focuses on strengthening your core and improving your rotational ability. This exercise offers a unique way to engage multiple muscle groups simultaneously, with an emphasis on the obliques. Execution Place one end of a barbell in a landmine or a s
The lat prayer is one of the many pullover variations. Pullover exercises primarily activate the chest muscles, latissimus dorsi and serratus muscles. It therefore fits both a back workout and a chest workout. Lat Prayer Primary muscles: Latissimus dorsi (the large back muscle) Pectoralis major and
The lat pulldown is named after the muscle primarily targeted by it: the latissimus dorsi, or the lats. The lat pulldown can be performed in several ways. It can be performed with a narrow, wide, or neutral grip (using a V-bar). The hands can be placed on the bar with the palms facing you (supinated
The lat pulldown is a fantastic way to strengthen your upper body, particularly your back muscles. It is a versatile exercise that you can adapt to your own strength level, making it suitable for both beginners and advanced athletes. Execution Set the machine to the correct height and select the
The lat pulldown is an effective exercise for developing back width and strength. This exercise is ideal for building the upper-back muscles and improving grip strength. Execution Find a lat pulldown machine and adjust the knee pads so they fit comfortably under your thighs when seated. Grip t
If you are looking for an effective way to strengthen your back muscles, the lat pulldown with a normal grip is an excellent choice. This exercise targets not only the width of your back but also improves overall strength and posture. Execution Sit on the machine with your back straight and gras
The lat pulldown is named after the muscle it primarily targets: the latissimus dorsi, or the large back muscle. The lat pulldown can be performed in several ways. It can be performed with a narrow, wide, or neutral grip (using a V-bar). The hands can be placed on the bar with the palms facing towar
The Lateral Arm Rotation is a simple yet effective exercise that focuses on improving the mobility and flexibility of your shoulders. This exercise helps strengthen the muscles around your shoulder joint, which is essential for daily activities and other sports. Execution Begin by standing in a
Introduction: Lateral bounds are a dynamic exercise primarily focused on improving lateral mobility and explosiveness. This exercise helps strengthen your legs and improves your balance and coordination. Execution: Start with your feet hip-width apart. Bend your knees slightly, then jump powerfully
The Lateral Knee Tap is a dynamic exercise that targets your coordination, balance, and lower-body muscles. This exercise is unique because it not only strengthens your muscles but also improves your ability to change direction quickly, which is especially useful in various sports. Instructions