Strength Training: Exercises, Technique, and Equipment

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.

What does strength training include?

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.

Practical guidance

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.

Single-Arm Rotating Dumbbell Curl

Introduction: The Single-Arm Rotating Dumbbell Curl is an effective exercise for strengthening and toning your biceps. The rotational movement also engages your forearms and grip strength, making this exercise unique. Execution: Begin with a dumbbell in one hand, with your arm at your side. Positio

Single-Leg 45-Degree Incline Leg Press Machine

If you are looking for an effective way to train your lower body, the Single-Leg 45-Degree Incline Leg Press is an excellent choice. This exercise focuses on isolating the muscles in one leg at a time, providing an intense workout and helping to correct muscle imbalances. Execution Begin by sett

Single-Leg Bridge with Extended Leg

The Single-Leg Bridge with Extended Leg is an excellent exercise for strengthening your glutes, hamstrings, and core. This variation of the traditional bridge exercise increases the intensity by providing an additional challenge to balance and stability. Execution Lie on your back with your ar

Single-Leg Calf Raise on the Leg Press Machine

The single-leg calf raise on the leg press machine is an effective exercise for isolating and strengthening the calf muscles. This exercise offers a unique way to train each calf individually, which helps correct imbalances between the legs. Execution Find a leg press machine and set the weight

Single-Leg Deadlift

The Single-Leg Deadlift is a powerful exercise that focuses on balance, strength, and stability. What makes this exercise unique is that it not only challenges your lower body, but also engages your core and balance, leading to improved posture and functional strength. Execution Begin in a stand

Single-Leg Deadlift Hop

Introduction: The Single-Leg Deadlift Hop is a dynamic exercise that combines balance, strength, and explosiveness. It is a challenging movement that not only strengthens your lower body but also improves your core stability and coordination. Execution: Begin in a standing position with your fee

Single-Leg Deadlift to Row

The Single-Leg Deadlift to Row is a dynamic exercise that combines balance, strength, and coordination. This exercise focuses on strengthening your lower body while also engaging your back and core. The unique benefit of this exercise is that it not only strengthens your muscles but also improves yo

Single-Leg Deadlift V2

The Single-Leg Deadlift V2 is a powerful exercise that focuses on balance, coordination, and strengthening your lower body. This variation places extra emphasis on your hamstrings and glutes, while also engaging your core for stability. Execution Begin in a standing position with your feet hip-w

Single-Leg Deadlift with Knee Lift

Introduction: The Single-Leg Deadlift with Knee Lift is an excellent exercise for improving your balance, strength, and coordination. This exercise targets not only your lower body, but also strengthens your core and improves your stability. Execution: Follow these steps to perform the Single-Leg D

Single-Leg Decline Push-Up

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 mainly have a stabilizing function, as th

Single-Leg Drops

Single-Leg Drops are an excellent exercise for strengthening your core and improving your balance. This exercise targets body stability by isolating each side separately, creating a unique challenge and benefits. Execution Lie on your back on a mat, with your hands by your sides or under your gl

Single-Leg Dumbbell Lunges

The Single-Leg Dumbbell Lunge is an excellent exercise for improving your balance, coordination, and lower-body strength. Using dumbbells increases the intensity and focuses on individual leg strength and stability. Execution Hold a dumbbell in each hand and stand upright. Step forward wit

Single-Leg Dumbbell Romanian Deadlift

The single-leg Romanian deadlift with a dumbbell is an effective exercise that targets improving your balance, strength, and stability. By standing on one leg, you challenge not only your muscles but also your coordination and focus. Execution Begin by holding a dumbbell in your right hand and s

Single-Leg Dumbbell Squat

The Single-Leg Dumbbell Squat is an excellent exercise for improving your balance, strength, and coordination. By squatting on one leg, you challenge not only your leg muscles but also your core stability and balance. Execution Hold a dumbbell in one hand and stand upright. Place your feet

Single-Leg Foot-Elevated Hip Thrust

The Single-Leg Foot-Elevated Hip Thrust is a powerful exercise that targets the glutes and hamstrings. By using one leg and placing the other on an elevated surface, the intensity is increased, leading to more isolated muscle activation and improved balance. Execution Find a stable bench or elev

Single-Leg Glute Bridge

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 perform this function. This exercise therefore also fits into a glute workout. The glutes work hardest in this exercise. A good

Single-Leg Glute Bridge

The Single-Leg Glute Bridge is a powerful exercise focused on strengthening your glutes and hamstrings. This variation of the traditional glute bridge places greater emphasis on individual leg strength and stability, making it an excellent choice for improving muscle imbalances and increasing the in

Single-Leg Hip Thrust

The hip thrust is the exercise that requires the greatest contribution from the glutes. As with the glute bridge, you work the glutes, erector spinae, and hamstrings by bringing your back and legs into one line. The hip thrust is possibly one of the exercises that has grown most in popula

Single-Leg Hip Thrust

The Single-Leg Hip Thrust is a powerful exercise focused on strengthening your glutes and hamstrings. This exercise provides a unique challenge because it requires balance and stability, leading to improved muscle coordination and lower-body strength. Execution Find a stable bench or elevated su

Single-Leg Hip Thrust

Introduction: The Single-Leg Hip Thrust is an effective exercise for strengthening and isolating your glutes. This variation of the traditional hip thrust places greater emphasis on training each glute individually, promoting better balance and muscle development. Execution: Begin by placing your u

Single-Leg Plank

The Single-Leg Plank is a variation of the traditional plank exercise in which you lift one leg. Instructions Begin in a standard plank position with your elbows directly under your shoulders and your body in a straight line from your head to your heels. Engage your abdominal muscles and make

Single-Leg Romanian Deadlift with Right-Side Cable Resistance Band

The single-leg Romanian deadlift with a right-side cable resistance band is a dynamic exercise that focuses on balance, strength, and flexibility. This variation of the traditional deadlift emphasizes lower-body and core stability, while the use of a resistance band provides additional tension for a

Single-Leg Squat

The squat is one of the best-known exercises for the legs. It is a compound exercise; an exercise that involves multiple joints and muscle groups. This is also evident from the long list of muscles involved, as listed above. There are various forms of the squat. The single-leg squat is performed on

Single-Leg Squats

Introduction: The single-leg squat, also known as the pistol squat, is an advanced strength exercise that focuses on improving balance, coordination, and lower-body strength. This exercise is unique because it requires a high degree of stability and strength from your legs and core. Execution: Begi