Glossary
Fitness Glossary: The 100 Most Important Exercises
Have you ever wondered what all those fitness exercises like burpees, squats, planks, and more actually mean and how to perform them correctly? In my glossary, you'll find the answers! Here, the 100 most popular exercises are explained from A to Z – perfect for expanding your knowledge and improving your training.
Ab Rollout (Ab Wheel Rollout)
Muscle Groups: Abdominals, Lower Back
Description: Kneel down and grasp the ab wheel with both hands. Slowly roll the wheel forward while engaging your core muscles and keeping your hips stable. Roll forward as far as your core strength allows without letting your back sag. Pull the wheel back to the starting position, maintaining tension in your abs throughout the movement.
Pro Tip: Keep your core engaged throughout the entire movement to protect your lower back and maximize core activation.
Arnold Press
Muscle Groups: Shoulders, Triceps
Description: Sit on a bench with back support and hold two dumbbells at shoulder height with palms facing your body. Press the dumbbells upward while rotating your wrists outward, so that your palms face forward at the top of the movement. Lower the dumbbells slowly while rotating your wrists back to the starting position.
Pro Tip: Control the movement at every stage and avoid using momentum to ensure precise execution and optimal shoulder engagement.
Assisted Pull-Up
Muscle Groups: Latissimus, Upper Back, Biceps
Description: Use a machine or resistance band to assist with the upward movement. Hold onto the bar with a wide grip and pull yourself up until your chin is above the bar. Lower yourself slowly back down.
Pro Tip: Focus on squeezing your shoulder blades together at the top to better activate the back muscles.
Atlas Stone Lift
Muscle Groups: Core, Legs, Back
Description: Place a heavy, spherical stone between your legs. Wrap your arms around the stone and lift it onto your lap. Position the stone on your thighs, then lift it onto a platform or your shoulders.
Pro Tip: Keep your back straight and drive with your legs and hips to avoid injury.
Back Extension
Muscle Groups: Lower Back, Glutes, Hamstrings
Description: Lie face down on a back extension bench with your hips slightly over the edge. Cross your arms over your chest or hold a light weight. Lower your upper body by bending at the hips. Raise your torso back up until it is in line with your legs, keeping your back straight.
Pro Tip: Avoid overextending your back to minimize strain on your spine. Focus on contracting your lower back and glute muscles.
Back Squat
Muscle Groups: Quadriceps, Glutes, Erector Spinae
Description: Place a barbell on your upper shoulders and stand with your feet shoulder-width apart. Bend your knees and lower your hips until your thighs are parallel to the floor. Push through your heels to return to the starting position.
Pro Tip: Keep your knees from extending beyond your toes and maintain an upright torso throughout the movement.
Ball Slam
Muscle Groups: Core, Shoulders, Legs
Description: Hold a medicine ball overhead and slam it onto the ground with full force while squatting down. Pick up the ball and repeat.
Pro Tip: Use power from your legs and hips to add more force to the slam.
Band Pull Apart
Muscle Groups: Back, Shoulders
Description: Hold a resistance band with both hands in front of you. Pull the band apart by squeezing your shoulder blades together and extending your arms outward.
Pro Tip: Perform the movement slowly and keep your shoulders from shrugging up.
Barbell Row
Muscle Groups: Back, Biceps, Rear Shoulders
Description: Bend slightly forward and hold a barbell with both hands. Pull the barbell towards your lower chest while keeping your elbows close to your body.
Pro Tip: Avoid rounding your back and keep your spine neutral throughout the movement.
Battle Ropes
Muscle Groups: Shoulders, Core, Arms
Description: Grab the ends of the ropes, stand with your feet shoulder-width apart, and alternately or simultaneously slam the ropes onto the ground.
Pro Tip: Keep the movement rhythmic and dynamic to challenge both your cardiovascular system and your muscles.
Bear Crawl
Muscle Groups: Core, Shoulders, Legs
Description: Start in a tabletop position, lift your knees slightly off the ground, and move forward on your hands and feet using diagonal movements (right arm with left leg and vice versa).
Pro Tip: Keep your core tight and avoid raising your hips too high.
Bench Press
Muscle Groups: Chest, Shoulders, Triceps
Description: Lie flat on a bench and hold a barbell slightly wider than shoulder-width. Lower the bar to your mid-chest, keeping your elbows slightly angled outward. Push the bar back up until your arms are almost fully extended.
Pro Tip: Keep your shoulder blades retracted throughout the movement to create stability and better engage the chest muscles.
Bent-Over Lateral Raise
Muscle Groups: Rear Shoulders, Upper Back
Description: Bend slightly forward, hold a dumbbell in each hand, and lift your arms out to the sides until they are parallel to the floor. Lower the arms slowly.
Pro Tip: Keep your back flat and avoid using momentum.
Bicep Curl
Muscle Groups: Biceps
Description: Stand upright and hold a dumbbell in each hand with palms facing forward. Bend your elbows and slowly lift the dumbbells towards your shoulders without moving your upper arms. Lower the dumbbells back down in a controlled manner, maintaining tension in your biceps.
Pro Tip: Keep your elbows close to your body and avoid using your upper body for momentum, ensuring the focus stays on the biceps.
Box Jump
Muscle Groups: Quadriceps, Glutes, Calves
Description: Stand in front of a box or platform. Jump onto the box with both feet simultaneously, landing softly on the balls of your feet. Step down carefully and repeat.
Pro Tip: Focus on a soft landing to protect your joints.
Bulgarian Split Squat
Muscle Groups: Quadriceps, Glutes, Hamstrings
Description: Place one foot on a bench behind you and bend your front leg until your back knee almost touches the ground. Push through the heel of your front foot to return to the starting position.
Pro Tip: Keep your torso upright and your core tight to improve balance.
Cable Crossover
Muscle Groups: Chest
Description: Stand centered between two cable pulleys and grip the handles with slightly bent arms. Pull the handles forward and down until your hands meet in front of your body, fully engaging your chest muscles. Slowly let the cables return to the starting position.
Pro Tip: Keep your elbows slightly bent and focus on a slow and controlled movement to achieve better muscle tension in the chest.
Calf Raise
Muscle Groups: Calves
Description: Stand upright on an elevated platform or on the ground with your heels hanging off the edge. Slowly rise onto your tiptoes until your calves are fully contracted. Lower your heels back down until they are slightly below the platform.
Pro Tip: Pause at the top for one to two seconds to feel the maximum contraction in your calf muscles before lowering your heels.
Cat-Cow Stretch
Muscle Groups: Back, Core
Description: Get into a tabletop position on your hands and knees. Arch your back upwards, pulling your chin towards your chest (Cat position), then lower your back and lift your head (Cow position). Repeat this flowing transition several times.
Pro Tip: Inhale as you move into the Cow position and exhale as you transition into the Cat position for a deeper stretch.
Chest Fly
Muscle Groups: Chest
Description: Lie on a flat bench holding a dumbbell in each hand with palms facing each other. Lower the dumbbells with slightly bent arms out to the sides until your arms are level with your shoulders. Press the dumbbells back up until your hands meet over your chest.
Pro Tip: Avoid lowering the weights too far to protect your shoulders and to focus the strain on your chest muscles.
Chin-Up
Muscle Groups: Biceps, Latissimus, Upper Back
Description: Grip a pull-up bar with a shoulder-width underhand grip (palms facing you). Pull yourself up until your chin is above the bar, then lower yourself back down in a controlled manner.
Pro Tip: Focus on squeezing your shoulder blades together at the top to maximize back muscle activation.
Clean and Press
Muscle Groups: Full Body (Legs, Core, Shoulders)
Description: Grab a barbell and lift it from the ground using a hip thrust. Bring the barbell up to shoulder height and press it overhead until your arms are fully extended. Lower the barbell back to the ground with control.
Pro Tip: Use the power of your hips during the lift to accelerate the movement and efficiently use the momentum.
Climbing Rope
Muscle Groups: Core, Biceps, Back
Description: Climb a thick rope by wrapping your legs around it for support and pulling yourself up with your arms. Use your legs to stabilize your body and shift the weight.
Pro Tip: Grip the rope firmly and pull yourself up in a controlled movement to improve your grip strength.
Close-Grip Bench Press
Muscle Groups: Triceps, Chest
Description: Lie on a bench and grip the barbell with your hands shoulder-width apart. Press the bar up from your chest until your arms are fully extended, then lower it back down.
Pro Tip: Keep your elbows close to your body to focus more on the triceps.
Cossack Squat
Muscle Groups: Adductors, Quadriceps, Glutes
Description: Stand with your legs wide apart and shift your weight onto one leg while keeping the other leg straight out to the side. Lower your hips until the bent leg is fully engaged, while the straight leg stays flat.
Pro Tip: Keep your torso upright and rotate the foot of the extended leg slightly upwards to improve hip mobility.
Deadlift
Muscle Groups: Lower Back, Glutes, Hamstrings, Erector Spinae
Description: Stand with feet shoulder-width apart behind a barbell and grip it with an overhand or mixed grip. Lift the barbell by pushing your hips forward while keeping your back straight. Keep the barbell close to your shins as you lift it until your torso is upright. Lower the barbell back down in a controlled manner by pushing your hips back.
Pro Tip: Keep your back straight throughout the movement and avoid rounding your spine to prevent injury and effectively target the lower back.
Decline Bench Press
Muscle Groups: Lower Chest, Triceps, Shoulders
Description: Lie on a decline bench and grip the barbell slightly wider than shoulder-width. Press the bar up from your lower chest, then lower it back down in a controlled manner.
Pro Tip: Focus on squeezing your shoulder blades together to increase stability and effectively target the lower chest area.
Dips
Muscle Groups: Chest, Triceps, Shoulders
Description: Support yourself on parallel bars, letting your legs hang down. Lower your body slowly until your upper arms are parallel to the floor, then push yourself back up until your arms are almost fully extended.
Pro Tip: Lean slightly forward to emphasize the chest, or maintain an upright posture to focus more on the triceps.
Dragon Flag
Muscle Groups: Abs, Core
Description: Lie on a bench and hold onto the edge behind your head. Lift your legs and torso so that your body forms a straight line. Lower your body slowly without letting your back rest on the bench.
Pro Tip: Maintain full body tension to enable a controlled movement and protect your lower back.
Elliptical Trainer
Muscle Groups: Full Body (Cardio)
Description: Step onto the elliptical trainer and place your feet on the pedals. Hold onto the handles and begin moving the pedals in a smooth, circular motion while pushing and pulling the handles. This movement simulates a combination of running and stair climbing, offering a low-impact workout.
Pro Tip: Keep your shoulders relaxed and your torso upright to facilitate breathing and optimize endurance performance.
Elevated Push-Up
Muscle Groups: Chest, Shoulders, Triceps, Core
Description: Place your hands on an elevated surface like a bench or step and perform a push-up. The elevated angle makes the exercise easier and is ideal for beginners or for specifically targeting the lower chest.
Pro Tip: Keep your core tight and avoid letting your hips sag to maintain proper form throughout the movement.
Eccentric Squat
Muscle Groups: Quadriceps, Glutes, Core
Description: Lower yourself into a squat slowly and with control (3-5 seconds), then push back up explosively.
Pro Tip: Focus on controlling the slow descent to maximize muscle engagement and prevent injury.
Face Pull
Muscle Groups: Shoulders, Trapezius, Upper Back
Description: Stand in front of a cable machine with a rope attachment. Pull the rope towards your face, leading with your elbows out and up, while squeezing your shoulder blades together. The final position should resemble a "W" shape with your arms.
Pro Tip: Keep your shoulders down and back, and avoid pushing your head forward to better activate the rear shoulders.
Farmer's Walk
Muscle Groups: Forearms, Shoulders, Core
Description: Hold a heavy dumbbell or kettlebell in each hand. Walk in a straight line while keeping your torso upright and shoulders back. The movement should be slow and controlled to engage the stabilizing muscles throughout your body.
Pro Tip: Keep your core tight to enhance stability and protect your lower back.
Flutter Kicks
Muscle Groups: Abs, Hip Flexors
Description: Lie on your back with legs extended and hands under your lower back. Lift both legs slightly off the ground and kick them up and down alternately in a smooth motion.
Pro Tip: Press your lower back firmly into the ground to maintain a stable core position and prevent injury.
Front Squat
Muscle Groups: Quadriceps, Glutes, Core
Description: Hold a barbell in the front rack position on your shoulders and stand with feet shoulder-width apart. Lower your hips until your thighs are parallel to the ground, then push through your heels to stand back up.
Pro Tip: Keep your torso as upright as possible to protect your knees and maintain focus on the quadriceps.
Face Down Superman
Muscle Groups: Erector Spinae, Glutes
Description: Lie on your stomach and extend your arms forward. Lift your arms, legs, and chest off the ground simultaneously, hold briefly, and then lower back down.
Pro Tip: Squeeze your glutes and lower back to maintain tension in the core and execute the movement effectively.
Goblet Squat
Muscle Groups: Quadriceps, Glutes, Core
Description: Hold a kettlebell or dumbbell with both hands in front of your chest, elbows pointing downward. Stand with feet shoulder-width apart and bend your knees while pushing your hips back. Lower yourself into a squat until your thighs are parallel to the floor, or deeper if your mobility allows. Push through your heels to return to the starting position.
Pro Tip: Ensure that your knees track in line with your toes to protect your joints and maintain focus on your leg muscles.
Good Morning
Muscle Groups: Hamstrings, Lower Back, Glutes
Description: Place a barbell on your upper shoulders and stand with feet shoulder-width apart. Hinge at the hips, keeping your back straight, until your torso is parallel to the ground. Then, straighten up to the starting position.
Pro Tip: Keep your back straight and avoid rounding it to protect your lower back during the movement.
Hammer Curl
Muscle Groups: Biceps, Forearms
Description: Hold a dumbbell in each hand with a neutral grip (palms facing each other). Bend your elbows to lift the dumbbells to shoulder height without moving your upper arms. Lower the dumbbells slowly and in a controlled manner.
Pro Tip: Focus on a slow execution, especially when lowering the weights, to intensify the engagement of the forearm muscles and maintain tension in the biceps.
Hip Thrust
Muscle Groups: Glutes, Hamstrings
Description: Sit with your back against a bench and place a barbell across your hips. Position your shoulder blades on the bench and keep your feet flat on the floor. Push your hips upward until your shoulders, hips, and knees form a straight line. Hold the contraction for a moment and slowly lower your hips back down.
Pro Tip: Keep your feet about hip-width apart and slightly turn your toes outward to maximize glute activation.
Hollow Hold
Muscle Groups: Core
Description: Lie on your back, lift your legs and arms slightly off the ground, and press your lower back firmly into the floor. Maintain the position by keeping tension in your core muscles.
Pro Tip: Keep your core tightly engaged and avoid arching your back to ensure maximum activation of the abdominal muscles.
Hanging Leg Raise
Muscle Groups: Abs, Hip Flexors
Description: Hang from a pull-up bar and raise your legs straight up to hip height. Lower your legs back down in a controlled manner without swinging.
Pro Tip: Keep your core stable and avoid swinging your shoulders to maintain focus on the abdominal muscles.
Inchworm
Muscle Groups: Core, Shoulders, Legs
Description: Stand upright and bend forward until your hands touch the ground. Walk your hands forward until you are in a plank position. Perform a push-up (optional) and then walk your feet towards your hands. Repeat the sequence.
Pro Tip: Keep your core engaged throughout the entire movement to enhance stability and protect your shoulders.
Isometric Hold
Muscle Groups: Depends on the position, e.g., Core (in planks), Legs (in wall sits)
Description: Maintain a position where muscles are under tension without visible movement. Examples include holding a plank or a wall sit.
Pro Tip: Focus on your breathing and maintain tension in the target muscle to improve endurance.
Jump Squat
Muscle Groups: Quadriceps, Glutes, Calves
Description: Stand with feet shoulder-width apart and lower into a squat. Then, jump explosively upward and land softly back into the starting position, immediately going into the next squat.
Pro Tip: Focus on a soft landing to protect your joints and minimize impact.
Jumping Jacks
Muscle Groups: Full Body, Cardio
Description: Stand upright, jump and simultaneously spread your legs while bringing your arms together overhead. Jump back to the starting position by closing your legs and bringing your arms back down to your sides. Perform the movement rhythmically and smoothly.
Pro Tip: Try to land on the balls of your feet to protect your joints and make the movement as gentle as possible.
Kettlebell Swing
Muscle Groups: Glutes, Hamstrings, Core
Description: Stand with feet shoulder-width apart and hold a kettlebell with both hands. Slightly bend your knees and swing the kettlebell back between your legs by hinging at the hips. Thrust your hips forward to swing the kettlebell up to shoulder height. Keep your arms relaxed and let the hip movement do the work.
Pro Tip: The power should come from the hips, not the arms. Focus on keeping your back straight to avoid injuries.
Knee Tucks
Muscle Groups: Abs
Description: Sit on a bench, lean back slightly, and lift your legs. Draw your knees towards your chest and extend your legs back out without letting them touch the ground. Keep the movement controlled to maintain tension in your abdominal muscles.
Pro Tip: Keep your core engaged and avoid leaning your upper body too far back for better control during the exercise.
Kettlebell Goblet Clean
Muscle Groups: Quadriceps, Glutes, Core
Description: Hold a kettlebell in front of you and use a quick hip thrust to bring it into an upright position in front of your chest. The hip movement should be the main force driving the kettlebell upwards.
Pro Tip: Practice the movement slowly to ensure the kettlebell is positioned correctly before increasing speed.
Lat Pulldown
Muscle Groups: Latissimus, Upper Back, Biceps
Description: Sit at a lat pulldown machine and grip the bar with a wide overhand grip. Pull the bar down towards your chest by squeezing your shoulder blades together and driving your elbows down and back. Slowly return the bar to the starting position without leaning your torso backward.
Pro Tip: Keep your torso stable and use the full range of motion to fully engage the back muscles.
Leg Press
Muscle Groups: Quadriceps, Glutes, Hamstrings
Description: Sit in a leg press machine and place your feet shoulder-width apart on the platform. Push the platform upwards until your legs are nearly straight, then slowly lower it back down until your knees form a 90-degree angle.
Pro Tip: Keep your knees aligned with your toes to protect your joints and ensure better engagement of the leg muscles.
Leg Curl
Muscle Groups: Hamstrings
Description: Lie face down on a leg curl machine and place your heels under the pad. Bend your knees to curl the pad towards your glutes, then slowly return the weight to the starting position.
Pro Tip: Keep your hips pressed firmly against the pad to focus the tension on the hamstrings.
Leg Raise
Muscle Groups: Abs, Hip Flexors
Description: Lie flat on your back and lift your straight legs up until they form a 90-degree angle with your torso. Slowly lower your legs back down without letting them touch the ground to maintain tension in your abdominal muscles.
Pro Tip: Keep your lower back pressed against the floor throughout the exercise to stabilize your core.
Lunge
Muscle Groups: Quadriceps, Glutes, Hamstrings
Description: Take a large step forward and lower your back knee until it almost touches the ground, while keeping your front knee aligned over your ankle. Push back up through the front leg to return to the starting position, then switch legs.
Pro Tip: Keep your torso upright and your gaze forward to improve balance and make the exercise safer.
Machine Shoulder Press
Muscle Groups: Shoulders, Triceps
Description: Sit on the shoulder press machine and grip the handles. Press the weight upwards until your arms are almost fully extended, then slowly lower it back down to shoulder height.
Pro Tip: Avoid arching your lower back by engaging your core and maintaining an upright posture.
Mountain Climbers
Muscle Groups: Core, Abs, Legs
Description: Start in a plank position with your hands under your shoulders and your body in a straight line. Quickly drive one knee towards your chest, then switch legs as if you are running in place. Keep your core stable and avoid letting your hips drop.
Pro Tip: Maintain a steady pace and keep your back straight to effectively engage your abdominal muscles.
Nordic Hamstring Curl
Muscle Groups: Hamstrings, Glutes
Description: Kneel down and secure your feet under a bar or have a partner hold them. Lower your torso forward in a controlled manner while engaging your hamstrings, then pull yourself back up.
Pro Tip: Keep your hips aligned with your torso to maintain focus on the hamstrings.
Nordic Curl
Muscle Groups: Hamstrings, Glutes
Description: Kneel down and secure your feet under a fixed object or have a partner hold them. Lower your torso forward in a controlled manner by engaging your hamstrings. Pull yourself back up or catch yourself with your arms if necessary.
Pro Tip: Keep your hips extended to focus on the hamstrings and avoid hyperextending your back.
Neck Bridge
Muscle Groups: Neck, Core
Description: Lie on your back and support your head on the floor. Slowly lift your body until only your head and feet are in contact with the ground. Hold the position.
Pro Tip: Perform this exercise only if you already have strong neck muscles to avoid injury.
Overhead Squat
Muscle Groups: Quadriceps, Glutes, Shoulders, Core
Description: Hold a barbell overhead while performing a squat. Keep your arms extended throughout the movement, ensuring the barbell remains stable above your head.
Pro Tip: Focus on keeping your torso upright and actively squeeze your shoulder blades together to enhance stability.
Overhead Carry
Muscle Groups: Shoulders, Core, Legs
Description: Hold a dumbbell or kettlebell with an extended arm overhead and walk a designated distance. Keep your core stable and your arm straight.
Pro Tip: Engage your core and avoid arching your lower back to protect your shoulders and lower back during the exercise.
Plank
Muscle Groups: Core, Abs, Lower Back
Description: Place your forearms and toes on the ground, lifting your body so that it forms a straight line from head to heels. Keep your back flat and avoid letting your hips sag. Hold the position for as long as possible.
Pro Tip: Engage your core and glute muscles tightly to stabilize your back and improve endurance in the hold position.
Pull-Up
Muscle Groups: Latissimus, Biceps, Upper Back
Description: Grip a pull-up bar with an overhand grip, hands shoulder-width apart. Pull yourself up until your chin is above the bar, then slowly lower yourself back down until your arms are almost fully extended.
Pro Tip: Focus on squeezing your shoulder blades together at the top for maximum activation of the back muscles.
Pallof Press
Muscle Groups: Core, Abs
Description: Anchor a resistance band at chest height to a fixed point. Hold the band with both hands and press it forward from your chest without allowing your torso to rotate. Hold the position briefly and then bring the band back to your chest.
Pro Tip: Engage your core tightly to keep your torso stable and train anti-rotational strength effectively.
Quadruped T-Spine Rotation
Muscle Groups: Back, Core, Shoulders
Description: Start in a tabletop position on all fours. Place one hand behind your head and rotate your upper body to bring your elbow upward. Return to the starting position and repeat the movement on the other side.
Pro Tip: Focus on slow and controlled movements to improve thoracic spine mobility and shoulder flexibility.
Quadruped Leg Extension
Muscle Groups: Glutes, Core
Description: Start in a tabletop position on all fours and extend one leg straight back while keeping your hips and core stable. Lower the leg back down in a controlled manner and repeat on the other side.
Pro Tip: Ensure that your hips remain stable throughout the movement for optimal glute activation.
Renegade Row
Muscle Groups: Back, Core, Shoulders
Description: Get into a plank position while holding a dumbbell in each hand. Pull one dumbbell towards your torso while maintaining balance, then lower it back down. Repeat the movement on the other side.
Pro Tip: Keep your core tight and avoid letting your hips tilt to the side to better engage your core muscles.
Reverse Fly
Muscle Groups: Rear Shoulders, Upper Back
Description: Bend slightly forward and hold a dumbbell in each hand with a slight bend in your arms. Lift the dumbbells out to the sides until your arms are at shoulder height. Lower the dumbbells back down in a controlled manner.
Pro Tip: Keep your back straight and focus on squeezing your shoulder blades together at the top of the movement.
Romanian Deadlift
Muscle Groups: Hamstrings, Glutes, Lower Back
Description: Stand shoulder-width apart, holding a barbell in front of your thighs with straight arms. Slightly bend your knees and push your hips back as you slowly lower the barbell along your legs. Keep your back straight, moving primarily through a hip hinge. When you feel a stretch in your hamstrings, return to the starting position by driving your hips forward.
Pro Tip: Keep the barbell close to your body to reduce strain on the lower back and focus on a slow descent to effectively target the hamstrings.
Russian Twist
Muscle Groups: Abs, Obliques
Description: Sit on the floor, lean your torso slightly back, and lift your legs. Hold a medicine ball or a dumbbell in front of your chest and twist your torso alternately to the right and left, bringing the weight to each side.
Pro Tip: Keep your core engaged throughout the movement and avoid excessive leg movement to maintain focus on the core muscles.
Shoulder Press
Muscle Groups: Shoulders, Triceps
Description: Sit on a bench with back support and hold two dumbbells at shoulder height, palms facing forward. Press the dumbbells upward until your arms are almost fully extended, then slowly lower them back down to shoulder height.
Pro Tip: Engage your core to avoid arching your back, which protects your lower back and keeps the focus on your shoulder muscles.
Side Plank
Muscle Groups: Obliques, Core
Description: Lie on your side and support your body on your forearm. Lift your hips so that your body forms a straight line. Hold the position while keeping your core muscles engaged.
Pro Tip: Keep your hips lifted to better work the obliques and avoid letting your shoulder shrug towards your ear.
Sit-Up
Muscle Groups: Abs, Core
Description: Lie on your back, bend your knees, and place your feet flat on the ground. Lift your upper body into a sitting position and slowly lower back down.
Pro Tip: Keep your lower back stable throughout the movement to focus on your abdominal muscles and avoid straining your lower back.
Skater Jump
Muscle Groups: Quadriceps, Glutes, Core
Description: Jump from one leg to the other while swinging the free leg behind the standing leg. Try to jump as far as possible and land with control.
Pro Tip: Keep your knees slightly bent to protect your joints, and use your arms to help generate momentum.
Squat
Muscle Groups: Quadriceps, Glutes, Core
Description: Stand with feet shoulder-width apart and toes slightly turned out. Bend your knees and push your hips back while keeping your torso slightly forward. Lower down until your thighs are at least parallel to the floor, then push through your heels to return to the starting position.
Pro Tip: Make sure your knees don't go past your toes when lowering to protect your joints and focus the effort on your quads and glutes.
Step-Up
Muscle Groups: Quadriceps, Glutes, Calves
Description: Stand in front of an elevated platform or bench and place one foot on it. Push through that foot to lift yourself up until your standing leg is straight, then slowly lower yourself back down.
Pro Tip: Keep your torso upright and the weight on the heel of the working leg to relieve stress on your knee.
Single-Leg Deadlift
Muscle Groups: Hamstrings, Glutes, Core
Description: Stand on one leg while holding a dumbbell or kettlebell in the opposite hand. Hinge at the hips, lowering the weight as you extend your free leg behind you. Keep your back straight and return to an upright position in a controlled manner.
Pro Tip: Keep a slight bend in your standing leg and engage your core to improve balance and protect your lower back.
Smith Machine Squat
Muscle Groups: Quadriceps, Glutes, Core
Description: Stand under the bar of a Smith machine set at shoulder height. Lower into a squat while holding the bar, keeping the weight through your heels. Push back up until your legs are nearly straight.
Pro Tip: Keep your back straight and ensure your knees align with your toes to protect your joints and effectively engage your leg muscles.
Sled Push
Muscle Groups: Quadriceps, Glutes, Core
Description: Lean into a sled and push it forward with maximum effort while moving into a sprint position. Keep your knees high and your core tight.
Pro Tip: Use your hip power and keep your back straight for optimal force transfer.
Spiderman Plank
Muscle Groups: Core, Abs, Shoulders
Description: Start in a plank position on your hands. Bring one knee towards your elbow on the same side without rotating your hips. Return to the starting position and repeat with the other leg.
Pro Tip: Keep your hips stable and avoid arching your back to engage your abs more effectively.
Tricep Dip
Muscle Groups: Triceps, Shoulders, Chest
Description: Position yourself behind a bench or parallel bars, grasp the edges, and support yourself with your hands. Lower your body by bending your elbows and leaning slightly forward until your upper arms are parallel to the floor. Press yourself back up to the starting position.
Pro Tip: Keep your elbows close to your body to focus on the triceps and avoid letting your shoulders sag to prevent strain.
Turkish Get-Up
Muscle Groups: Core, Shoulders, Legs
Description: Hold a kettlebell or dumbbell in one hand overhead and lie down on the floor. Roll onto the opposite elbow and slowly rise to a standing position while keeping the weight stable overhead. Reverse the movement to return to the starting position.
Pro Tip: Perform the movement slowly and with control to improve shoulder stability and core control.
T-Bar Row
Muscle Groups: Back, Biceps, Core
Description: Place a barbell in a landmine holder and stand facing it. Hold the handle with both hands and pull the weight towards your lower rib cage, keeping your elbows close to your body. Lower the weight back down slowly.
Pro Tip: Focus on squeezing your shoulder blades together at the top to fully engage the back muscles.
Toe Touches
Muscle Groups: Abs, Core
Description: Lie on your back and extend your legs straight up towards the ceiling. Lift your upper body and reach with your hands towards your toes. Lower your upper body back down in a controlled manner.
Pro Tip: Keep your core engaged throughout the movement to maintain focus on the abs.
TRX Row
Muscle Groups: Back, Biceps, Core
Description: Hold onto the handles of a TRX strap and lean back until your arms are extended. Pull yourself up by keeping your elbows close to your body and squeezing your shoulder blades together.
Pro Tip: Keep your core tight and avoid using momentum to effectively target the back muscles.
Upright Row
Muscle Groups: Shoulders, Trapezius, Biceps
Description: Stand upright and hold a barbell or dumbbells with an overhand grip in front of your thighs. Pull the weight upwards towards your chin by leading with your elbows out and up. Slowly lower the weight back down.
Pro Tip: Keep your elbows higher than your hands to better engage the shoulders and avoid injury.
Unilateral Deadlift (Single-Leg Deadlift)
Muscle Groups: Hamstrings, Glutes, Core
Description: Stand on one leg and hold a dumbbell or kettlebell in the opposite hand. Hinge forward at the hips while extending the free leg back. Keep your back straight and return to the upright position in a controlled manner.
Pro Tip: Engage your core and avoid letting your hips tilt to the side to maintain balance and target the hamstrings effectively.
V-Ups
Muscle Groups: Abs, Core
Description: Lie on your back with legs extended and arms overhead. Simultaneously lift your legs and upper body, aiming to touch your toes with your hands, forming a "V" shape with your body. Lower yourself back down in a controlled manner.
Pro Tip: Keep your back straight and focus on controlled movement to fully engage your abdominal muscles.
Viking Press
Muscle Groups: Shoulders, Triceps, Core
Description: Press a barbell upward with both hands, with one end anchored on the ground. The movement is similar to a single-arm shoulder press but offers more stability.
Pro Tip: Maintain a stable core to protect your lower back and keep the movement controlled for better shoulder engagement.
Vertical Jump
Muscle Groups: Quadriceps, Glutes, Calves
Description: Stand upright and bend your knees slightly to gather momentum. Jump as high as you can and land softly on the balls of your feet. Repeat the movement for multiple repetitions.
Pro Tip: Focus on explosive upward movement and a soft landing to protect your joints.
Wall Sit
Muscle Groups: Quadriceps, Glutes
Description: Lean against a wall and slide down until your thighs are parallel to the floor and your knees are bent at a 90-degree angle. Hold this position for as long as possible while keeping your core engaged for stability.
Pro Tip: Press your lower back against the wall for better core engagement and keep your heels firmly on the ground to reduce pressure on your knees.
Walking Lunge
Muscle Groups: Quadriceps, Glutes, Hamstrings
Description: Stand upright and take a large step forward. Bend the front leg until the back knee almost touches the ground. Push through the front heel to rise and step into the next lunge with the other leg. Repeat alternately for the desired distance.
Pro Tip: Keep your torso upright and core tight to improve balance and stabilize your knees.
Windshield Wipers
Muscle Groups: Abs, Obliques
Description: Lie on your back with arms extended out to the sides. Lift your legs straight up and sweep them slowly from side to side like a windshield wiper, keeping your legs together.
Pro Tip: Keep your shoulders anchored to the floor to better isolate the abs and promote core stability.
Weighted Sit-Up
Muscle Groups: Abs, Core
Description: Lie on your back while holding a dumbbell or weight plate against your chest. Lift your upper body into a sitting position and then lower back down in a controlled manner.
Pro Tip: Keep your lower back stable to focus on the abdominal muscles and avoid injuries.
Windmills
Muscle Groups: Core, Obliques, Shoulders
Description: Stand with feet shoulder-width apart and hold a dumbbell in one hand overhead. Rotate your torso slightly to the side and reach down with the opposite hand to touch your foot. Return to the starting position.
Pro Tip: Keep the dumbbell stable overhead and perform the movement slowly to improve mobility and stability in your core.
X Plank
Muscle Groups: Core, Shoulders, Abs
Description: Start in a classic plank position and spread your legs and arms outward, forming an "X" shape with your body. Hold the position without letting your hips sag.
Pro Tip: Keep tension in your abs and avoid raising your hips too high to maintain proper form.
X-Man Crunch
Muscle Groups: Abs, Core
Description: Lie on your back with arms and legs spread wide. Lift your right arm and left leg simultaneously to meet in the middle, then lower back down. Repeat the movement with the other side.
Pro Tip: Keep your core engaged to ensure a smooth motion and fully activate your abdominal muscles.
X-Band Walk
Muscle Groups: Abductors, Glutes, Core
Description: Stand inside a resistance band and cross it in front of your body to form an "X." Take small steps sideways to activate the glute muscles.
Pro Tip: Keep your knees slightly bent and perform controlled steps to maintain maximum tension on the glutes.
Y Raise
Muscle Groups: Shoulders, Upper Back
Description: Lie face down on an incline bench, holding a light dumbbell in each hand. Lift the dumbbells upward and outward, forming a "Y" shape with your arms. Slowly lower the dumbbells back down.
Pro Tip: Keep your shoulders down during the movement and avoid shrugging towards your ears to focus on the rear shoulders.
Y-T-W-L Raises
Muscle Groups: Shoulders, Upper Back
Description: Lie face down on an incline bench and perform sequential lifting movements in the shapes of a "Y," "T," "W," and "L" to target different parts of the shoulder muscles.
Pro Tip: Keep your shoulders down and focus on controlled movements to avoid strain and maximize muscle activation.
Zercher Squat
Muscle Groups: Quadriceps, Glutes, Core
Description: Hold a barbell in the crook of your elbows in front of your chest and stand with feet shoulder-width apart. Perform a squat by pushing your hips back and bending your knees until your thighs are parallel to the ground. Push through your heels to return to the starting position.
Pro Tip: The position of the barbell requires strong core engagement. Keep your back straight to protect your lower back.
Zottman Curl
Muscle Groups: Biceps, Forearms
Description: Hold two dumbbells with palms facing forward. Perform a bicep curl, then rotate your wrists so your palms face downward as you lower the weights. Rotate your palms back up when extending your arms.
Pro Tip: Focus on a slow and controlled descent to strengthen the forearm muscles and ensure full bicep activation.
Zercher Lunge
Muscle Groups: Quadriceps, Glutes, Core
Description: Hold a barbell in the crook of your elbows in front of your chest and step forward into a lunge. Lower the back knee until it nearly touches the ground, then push back up through the front leg to return to the starting position.
Pro Tip: Keep your torso upright and your core engaged for better stability throughout the movement.
