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 Side Lateral Raise with a resistance band is an effective exercise for strengthening and defining your shoulder muscles. This variation provides unique resistance that differs from lifting traditional weights, challenging your muscles in a new way. Execution Stand with your feet shoulder-wid
Side lunges are a fantastic way to train your lower body, with a focus on the inner and outer thighs. This exercise not only helps build muscle strength but also improves your balance and flexibility. Execution Begin in a standing position with your feet shoulder-width apart. Step to the side
The Side Lunges exercise is a fantastic way to train your lower body, focusing on your inner and outer thighs, glutes, and hip flexors. This exercise offers a unique combination of strength training and flexibility improvement, making it an excellent choice for anyone who wants to firm and shape the
Introduction: Side lunges are a fantastic exercise for training the muscles in your lower body, focusing on the inner and outer thighs. This exercise also helps improve your balance and flexibility. Execution: Start with your feet hip-width apart. Step to the side with your right foot while bending
Introduction: Side lunges are a fantastic exercise for strengthening the muscles in your legs and glutes. This specific variation targets the right side of your body, which helps improve your balance and flexibility on that side. Execution: Begin with your feet hip-width apart. Take a large step to
The Side Lying Shoulder Rotation is an effective exercise that targets the rotator cuff muscles in your shoulder. This exercise is unique because it helps strengthen and stabilize the shoulder joints, which is essential for both daily activities and advanced fitness routines. Execution Lie on yo
Plank exercises are stabilizing exercises. By holding a plank position, the muscles in the lower back, abdomen, glutes, and legs (especially the hamstrings) must work to keep the back and legs aligned. Because it is performed sideways, the emphasis in the abdomen shifts more toward the oblique abdom
The Side Plank is a challenging exercise that focuses on strengthening your core, with special emphasis on the obliques and deeper stabilizing muscles. It is an excellent movement for improving your overall stability and reducing the risk of back problems. Execution Lie on your side with your le
The Side Plank is a powerful exercise that targets strengthening your core, with a special focus on the obliques and deeper stabilizing muscles. It is an excellent exercise for improving your balance and stability. Execution Lie on your side with your legs straight. Support yourself on your fo
The side plank is an effective exercise for improving core stability and strengthening the oblique muscles. This exercise also helps improve balance and posture. Execution Lie on your side with your legs extended and your feet stacked. Support yourself on your forearm with your elbow direc
The Side Plank Hip Lift is a dynamic variation of the traditional side plank that focuses on strengthening your core, with particular emphasis on the obliques and hip abductors. This exercise combines the stability of a plank with the movement of hip lifts, making it an excellent choice for anyone w
The Side Plank Oblique Crunch is a dynamic exercise that focuses on strengthening your core, with particular emphasis on the oblique abdominal muscles. This exercise combines the stability of a side plank with the dynamic movement of a crunch, making it an excellent choice for anyone who wants to st
The Side Plank Push-Up is a dynamic exercise that challenges the strength and stability of your core, shoulders, and arms. This exercise combines the challenge of a side plank with the strength of a push-up, making it an excellent choice for anyone looking for an all-in-one workout. Execution Be
The Side Plank With Hip Lift is a dynamic variation of the traditional side plank that focuses on strengthening your core, with additional emphasis on the obliques and hips. This exercise combines balance, strength, and stability, making it an excellent addition to your fitness routine. Execution
The Side Push-Up is a variation of the traditional push-up that focuses on strengthening your obliques, shoulders, and triceps. This exercise offers a unique way to train your upper body by using a different angle, providing a challenging and effective workout. Execution Lie on your side on the
The Side Stepping with Arm Lateral Raise is a dynamic exercise that challenges both your lower and upper body. By combining lateral movements with arm raises, you work on your coordination, balance, and muscle strength. This exercise is ideal for anyone who wants to refresh their daily routine with
Side-Lying Diagonal Leg Raises is an effective exercise that targets strengthening and toning your lower body, with a special focus on the hips, thighs, and glutes. This exercise is unique because it not only isolates the muscles but also helps improve your balance and coordination. Execution Li
The Side-Lying External Rotation + Lift is an effective exercise that targets strengthening and stabilizing the shoulder girdle. This exercise offers unique benefits for improving mobility and preventing injuries, especially for people who frequently perform overhead movements. Execution Lie on
Side-lying hip raises are an excellent exercise for strengthening your hips, glutes, and core. This exercise is unique because it focuses on stabilizing and mobilizing the hips, which is essential for good posture and preventing injuries. Execution Lie on your side with your legs together and yo
If you're looking for an effective way to strengthen your hips and core, side-lying hip raises are an excellent choice. This exercise targets the stabilization and strengthening of the muscles around your hips and pelvis, contributing to better posture and a reduced chance of injury. Execution L
The Side-Lying Leg Abduction with Resistance Band exercise is a fantastic way to strengthen your hips and thighs. Using the resistance band increases the intensity of the exercise, leading to better results in less time. Execution Lie on your side on a mat, with your legs extended and the resist
The Side-Lying Leg Lift — Left is an effective exercise that targets strengthening and toning your hips, thighs, and gluteal muscles. This exercise is unique because it improves the stability and flexibility of your lower body while also helping create better balance and posture. Execution Lie o
The Side-Lying Leg Lift is an effective exercise that targets the muscles of your hips and thighs. This exercise is unique because it improves lower-body stability and strength without requiring heavy weights. Execution Lie on your right side with your legs together and your body in a straight l
Side-Lying Leg Lifts are an effective exercise for strengthening your hips and thighs. This exercise helps improve your stability and balance, which is particularly useful in various sports and daily activities. Execution Lie on your side on a mat, with your legs stacked and your body in a str