Upper Body
Lower Body
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185 exercises found
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Stand or sit with an upright posture. Place your palms together in front of your chest, similar to a prayer position, with your elbows pointed out to the sides. Press your hands together as hard as you can, focusing on contracting your chest muscles. Maintain the tension for the duration of the set while breathing steadily. This is an effective low-impact exercise for muscle activation and rehabilitation.
Isometric
Beginner
The pistol squat is a challenging single-leg squat variation that requires strength, balance, and flexibility. Stand straight with your feet together. Extend one leg straight in front of you and lower your body into a squat on the supporting leg, keeping the other leg extended off the ground. Aim to squat as low as possible while maintaining balance. Keep your back straight and chest up throughout the movement. Push through the heel of the foot on the ground to return to the starting position. Switch legs after completing the desired number of reps.
Dynamic
Advanced
A challenging side plank variation with one leg elevated on a bench or surface, intensely targeting the adductors and obliques.
Isometric
Intermediate
Balance on your hands with legs spread wide in a 'V' shape. Push actively through your shoulders to keep your body elevated and your weight centered over your palms. Keep your core tight and glutes engaged to prevent your hips from sagging. Look slightly forward between your hands to maintain balance and keep your legs locked with toes pointed.
Isometric
Intermediate
Skill
A bicep isolation exercise performed with the arms supported on an angled pad, emphasizing the lower portion of the biceps brachii.
Dynamic
Intermediate
The planche is an advanced bodyweight exercise that requires significant strength and balance. To perform a planche, start in a push-up position with your hands placed shoulder-width apart. Engage your core and lean forward, lifting your feet off the ground while keeping your body parallel to the floor. Your arms should remain straight throughout the movement. Hold the position for as long as possible, maintaining a straight line from head to toe. This exercise demands strong shoulders, core, and wrists.
Isometric
Advanced
Skill
A dynamic exercise starting in a plank position and walking the feet up a wall while walking the hands closer to the wall, transitioning into a handstand position. Great exercise for learning to handstand while building strength an getting used to being upside down.
Dynamic
Intermediate
Hip Thrusts primarily target the gluteal muscles and are excellent for developing lower body strength. To perform a Hip Thrust, sit on the ground with your back against a bench, knees bent, and feet flat on the floor. Roll a loaded barbell over your legs so it rests in the crease of your hips. Brace your core, and press through your heels to lift your hips upward, squeezing your glutes at the top of the movement. Your body should form a straight line from shoulders to knees at the apex. Lower back down with control. Ensure the movement is guided by your glutes, and maintain tension throughout to protect your lower back.
Dynamic
Intermediate
Rows are a fundamental pulling exercise for developing back strength and posture. To perform the movement, hinge at your hips while keeping your back flat and core engaged. Pull the weight (or your body) towards your torso by driving your elbows back and squeezing your shoulder blades together at the top of the contraction. Avoid using momentum and ensure your spine remains neutral throughout the exercise.
Dynamic
Beginner
The handstand kickup is the fundamental way to enter a freestanding handstand. 1\. Start in a standing lunge position with your arms reaching overhead. 2\. Lean forward and plant your hands on the ground, shoulder-width apart, about a foot in front of your lead foot. 3\. Simultaneously kick your back leg (the 'kicking' leg) upward while pushing off the ground with your front leg (the 'jumping' leg). 4\. Aim to bring your hips over your shoulders. 5\. As your legs reach the vertical position, bring them together and engage your core and glutes to find balance. Keep your elbows locked and push the floor away actively throughout the movement.
Dynamic
Intermediate
Skill
Start by placing your hands shoulder-width apart and the top of your head on the floor, forming an equilateral triangle (tripod position). Keep your forearms vertical and elbows tucked in. Engage your core as you walk your feet toward your head and lift your hips over your shoulders. Slowly extend your legs upward, maintaining a straight line from head to toe. Distribute weight evenly between your hands and the top of your head to protect the neck.
Isometric
Beginner
Skill
The negative pushup focuses on the eccentric phase of the movement to build the necessary strength for a full pushup. Start in a high plank position with your hands slightly wider than shoulder-width and your body in a straight line. Slowly lower yourself towards the floor by bending your elbows, aiming for a count of 3 to 5 seconds. Keep your core tight and ensure your hips do not sag. Once your chest touches the ground, place your knees down to push yourself back up to the starting position or simply reset.
Dynamic
Beginner
A unilateral squat variation performed with the rear foot elevated on a bench or platform, intensifying the focus on single-leg strength.
Dynamic
Intermediate
Start in a straddle planche position on the floor or parallettes. Lean your body forward until your center of gravity is over your hands. Keep your arms straight initially, protract your scapula, and engage your core and glutes to keep your legs horizontal in a wide straddle. Lower your chest toward the ground by bending your elbows, keeping them tucked close to your body. Maintain the horizontal body line throughout the movement. Push back up to the starting position with explosive but controlled power, ensuring your hips and feet do not drop.
Dynamic
Advanced
Skill
Attach a resistance band to a stable object at waist height. Stand sideways to the anchor point and hold the band with the arm closest to it. Bend your elbow at a 90-degree angle and keep it pinned against your side. Rotate your forearm across your body toward your stomach, focusing on using your shoulder and chest. Slowly return to the starting position and repeat.
Dynamic
Beginner
A squat variation where the barbell is held in the crooks of the elbows, shifting emphasis to the upper back and core while maintaining quad engagement.
Dynamic
Intermediate
An exercise where you pull yourself up to a bar, engaging the back, arm, and shoulder muscles.
Dynamic
Intermediate
To perform a Negative Pullup, start by standing on a platform or stool to reach the top position of a pullup, with your chin above the bar.
Hold the bar with an overhand grip, hands shoulder-width apart. Slowly lower yourself in a controlled manner, taking 3 to 5 seconds to descend until your arms are fully extended. Keep your core engaged and maintain a straight body line throughout the movement. Repeat for the desired number of repetitions.
Dynamic
Beginner
A strict barbell row variation performed with the torso parallel to the ground, returning the weight to the floor between each repetition.
Dynamic
Intermediate
The Shrimp Squat is a unilateral lower body exercise that emphasizes balance and leg strength. Stand on one leg and bend the other leg behind you, optionally grabbing your ankle with your hand. Slowly lower your hips by bending your standing knee until the knee of your back leg touches the ground behind you. Ensure your heel remains flat on the floor and your torso stays as upright as possible. Push back up to the starting position with control.
Dynamic
Intermediate