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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Leg Raises are an effective exercise for strengthening your core and defining your abdominal muscles. This exercise is unique because it targets the lower abdominal muscles, an area that is often difficult to train. Execution Lie on your back on a mat, with your hands under your glutes for suppo
Leg Raises with straight legs are an effective exercise for strengthening your core and defining your abdominal muscles. This exercise not only helps build muscle strength, but also improves your posture and stability. Execution Lie on your back on a mat, with your legs straight and your arms be
Leg Tucks are a fantastic exercise for strengthening your core and improving your balance and coordination. This exercise requires no equipment and can be performed almost anywhere, making it a convenient option for anyone looking to improve their fitness routine. Instructions Begin in a seated
Introduction: Leg Wipers are a dynamic exercise that targets strengthening and defining your core while also improving your flexibility and balance. This exercise helps develop strong support for your entire body. Execution: Begin by lying on your back with your arms extended at your sides for stab
The upright row is an exercise targeting all heads of the deltoid (shoulder muscle). Although it is primarily performed for the rear head of the shoulder, studies show that the middle and front heads also work about equally hard. Nevertheless, it is not strange to focus this exercise on the rear hea
Lateral raises (also called side raises) are primarily performed to place more emphasis on the middle head of the deltoid (shoulder muscle). In addition to the main shoulder muscle itself, various muscles around the shoulder joint are recruited to stabilize it. These include smaller stabilizing musc
The Lever Front Pulldown is an effective exercise for strengthening your upper body, particularly the muscles of your back and shoulders. This exercise helps improve your posture and may contribute to better muscle definition. Execution: Find a pulldown machine and set the weight you want to use
Lateral raises (also called side raises) are primarily performed to place more emphasis on the middle head of the deltoid (shoulder muscle). In addition to the deltoid itself, various muscles around the shoulder joint are recruited to stabilize it. These include smaller stabilizing muscles such as t
Lateral raises (also called side raises) are primarily performed to place more emphasis on the middle head of the deltoid (shoulder muscle). In addition to the main shoulder muscle itself, various muscles around the shoulder joint are recruited to stabilize it. These include smaller stabilizing musc
The jammer press, also known as the landmine press called, is a ballistic exercise best compared to the movement used in shot putting. It is a compound exercise in which the whole body must coordinate to perform the task as effectively as possible. It can therefore be regarded as a ‘f
The T-bar row is an exercise targeting the latissimus dorsi. The main muscle responsible for the 'V-shape'. However, many other muscles assist in bringing the elbows and shoulders backward, as well as maintaining the bent-over position. This exercise can be performed in many ways regarding the type
Introduction: The Leverage Chest Press is a powerful exercise for building muscle mass and strength in the chest muscles. This exercise provides a stable and controlled movement that helps maximize muscle activation while minimizing stress on the shoulders. Execution: Begin by setting the machine w
The Leverage Incline Chest Press is a powerful exercise aimed at strengthening your upper body, particularly the upper chest muscles. This exercise provides a stable and controlled movement that helps build muscle mass and strength. Execution Set the bench to an incline position, usually betwe
Want to strengthen your abdominal muscles effectively? Try Long Arm Crunches. This variation of traditional crunches places extra emphasis on the upper abdominal muscles and provides a greater range of motion, which can lead to a more intense workout. Execution: Lie on your back with your knees
Want to strengthen your core with an effective exercise that is slightly different from the standard crunch? Try Long Arm Crunches. This variation of the traditional crunch places extra emphasis on the upper abdominal muscles and offers a unique challenge through the position of your arms. Executio
If you are looking for an effective way to train your biceps, the biceps curl with a low cable machine and a standard grip is an excellent choice. This exercise specifically targets the biceps brachii and provides constant resistance throughout the movement, resulting in maximum muscle activation.
The Low-Resistance Band Lying Biceps Curl is an effective exercise for training your biceps using a resistance band. This exercise offers a unique way to maintain constant tension on your biceps, leading to effective muscle building and increased strength. Execution Lie on your back on a flat su
The Low-Resistance Band Lying Biceps Curl Half Rep is an effective exercise for training your biceps, focusing on the lower half of the movement. This variation offers a unique way to keep tension on the muscles, leading to improved muscle growth and strength. Execution Lie on your back on a fla
The Low-to-High Chest Press with a resistance band is an effective exercise for strengthening and defining your chest muscles. This exercise offers a unique way to provide resistance from a low to a high position, resulting in full activation of the chest muscles. Execution Find a sturdy anchor
The Low-to-High Resistance Band Chest Fly is an effective exercise for training your chest muscles in a unique way. The upward movement from a low position loads your muscles differently than traditional chest exercises. Execution Find a fixed point to attach your resistance band low to the grou
The lunge is a versatile leg exercise that helps you build strength and stability. It is unique because it not only trains your major leg muscles but also improves your balance and coordination. Execution: Stand upright with your feet hip-width apart. Take a large step forward with your right
The Lunge Front Kick is a dynamic exercise that combines strength, balance, and flexibility. This exercise is unique because it challenges not only your lower body but also improves your core stability and coordination. Execution Begin in a standing position with your feet hip-width apart. Tak
The lunge step-up is a lunge variation in which you not only rise up, but also extend the movement by bringing the back leg forward and upward instead of merely bringing it in. Stepping up increases the engagement of the leg muscles in general. Bringing the leg forward and upward increases the engag
The Lunge to Knee Drive is a dynamic exercise that combines strength, balance, and coordination. This exercise targets your lower body and core while also boosting your cardiovascular system. The unique benefit of this exercise is that it not only strengthens your muscles but also improves your bala