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 Push-Up Plus is a variation of the traditional push-up that targets your shoulders, chest, and core. This exercise adds an extra movement at the end of the push-up, which further activates your serratus anterior, a muscle on the side of your rib cage. This makes it an excellent exercise for impr
Introduction: The Push-Up Rotation is a dynamic exercise that strengthens not only your chest muscles but also your core and shoulders. This exercise adds a rotational movement to the traditional push-up, making it an excellent choice for improving your overall body coordination and balance. Execut
Introduction: The Push-Up to Downward-Facing Dog is a dynamic exercise that improves the strength and flexibility of your whole body. This exercise combines a traditional push-up with the Downward-Facing Dog yoga pose, allowing you to build strength while stretching your muscles. Execution: Begin i
The dumbbell push-up to row is a dynamic exercise that combines strength and stability. By pairing the push-up with a rowing movement, you train not only your chest and arms but also your back and core in one fluid movement. This makes it an excellent exercise for a full-body workout. Execution
Push-ups are a classic and effective exercise that you can do anywhere. They require no equipment and provide an excellent way to train multiple muscle groups at once, making them an efficient choice for both beginners and advanced athletes. Execution Begin in a plank position with your hands on
Push-ups are a classic and effective way to strengthen your upper body and core. This exercise requires no equipment and can be performed almost anywhere, making it an excellent choice for anyone looking to work on their fitness. Execution Begin in a plank position with your hands on the floor s
Push-ups are a classic and effective way to strengthen your upper body and core. This exercise requires no equipment and can be performed almost anywhere, making it an excellent choice for anyone looking for an efficient and accessible way to train. Execution Begin in a plank position with your
Push-ups are a classic and effective exercise that helps you train multiple muscle groups at the same time. They require no equipment and you can perform them almost anywhere. Execution Begin in a plank position with your hands on the floor slightly wider than shoulder-width apart. Make sure y
Push-ups are a classic and effective way to strengthen your upper body and core without needing weights or expensive equipment. This exercise offers a unique combination of muscle building and endurance, making it an essential part of any fitness routine. Execution Begin in a plank position with
The Quadruped Arm Extension is an effective exercise that focuses on strengthening your core and improving your balance. This exercise is unique because it not only trains your abdominal muscles but also engages your back, shoulders, and arms while challenging your stability. Execution Start on
The Quadruped Leg Extension is an effective exercise that targets strengthening your glutes and lower back. This exercise is unique because it helps you develop stability and balance while working on muscle strength. Execution Begin on your hands and knees in a tabletop position, with your knees
The Quadruped Leg Extension is an effective exercise that targets strengthening your glutes and lower back. This exercise is unique because it helps you develop stability and balance while working on muscle strength. Execution Start on your hands and knees in a tabletop position, with your knees
Quadruped Scapular Retraction and Protraction is an effective exercise that targets the muscles around your shoulder blades, making your upper back stronger and more flexible. This exercise helps improve your posture and can prevent shoulder injuries. Execution Begin on your hands and knees in a
The Quadruped Shoulder Rotation is an effective exercise that targets shoulder stability and mobility. This exercise is unique because it helps strengthen the muscles around your shoulder joint while also working on core stability. Execution Begin on your hands and knees in a quadruped position
Introduction: Rack pulls are a variation of the traditional deadlift in which the barbell starts from a higher position, usually at knee height or slightly above. This exercise primarily targets the upper portion of your deadlift and helps improve your pulling strength and explosiveness. Execution:
If you are looking for an effective way to strengthen your glutes and hamstrings, the Raised Bench Hip Lift is an excellent choice. This exercise is unique because it allows you to work deeply into the muscles while also improving your core stability. Execution Find a bench or elevated platform
Do you want to train your glutes and hamstrings effectively? Then the Raised Bench Single-Leg Hip Lift is the perfect exercise for you. This exercise focuses on isolating these muscle groups and offers a unique way to build stability and strength. Execution Find a bench or elevated platform that
The Raised Leg Crunch is an effective abdominal exercise that focuses on strengthening your core by keeping your legs in an elevated position. This exercise provides a unique challenge for your abdominal muscles because it increases the intensity and helps build stability and strength in your lower
The Raised Legs Reverse Crunches is an effective abdominal exercise that targets the lower abs. This exercise is unique because it emphasizes the part of the abdominal muscles that is often difficult to train. Execution Lie on your back on a mat, with your hands by your sides or under your glute
The Raised Scissors Legs exercise is an effective way to strengthen your core and tone your lower body. This exercise offers a unique combination of muscle activation and endurance, making it an excellent addition to your fitness routine. Execution Lie on your back on a mat, with your hands unde
The rear decline bridge / glute bridge focuses on extending the back and aligning 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 during this exercise. A good exer
The rear delt fly with a cable resistance band is an effective exercise for strengthening the rear of your shoulders. This exercise offers a unique way to target the rear deltoids, with the flexibility of resistance bands providing constant tension throughout the movement. Execution Attach the r
If you're looking for an effective way to strengthen and shape your shoulders, the Rear Deltoid Cable Raise is an excellent choice. This exercise specifically targets the back of your shoulders, helping you achieve balanced muscle development around your shoulder joint. Execution Begin by settin
Introduction: The Recumbent Elliptical Cross Trainer is a unique combination of a recumbent bike and an elliptical trainer. It provides a low-impact cardio workout that is ideal for people of all fitness levels, especially if you have knee or back problems. This exercise strengthens your heart and l