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185 exercises found
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Ring Hamstring Curls are an effective exercise for targeting the hamstrings using gymnastics rings. To perform this exercise, start by lying on your back with your heels placed in the rings. Your body should be in a straight line from your shoulders to your feet. Engage your core and glutes, and then curl your heels towards your glutes by bending your knees. Keep your hips elevated throughout the movement to maintain tension on the hamstrings. Slowly return to the starting position and repeat. Focus on controlled movements to maximize muscle engagement.
Dynamic
Intermediate
Stand facing a wall with your arms extended out in front of you. Place your palms on the wall at shoulder height and shoulder-width apart. Lean forward slightly, with your feet flat on the ground, creating a slight angle with your body. Keep your body straight from head to heels. Slowly bend your elbows to lower your chest towards the wall, while keeping your elbows slightly tucked in. Pause briefly before pressing back to the starting position by straightening your arms. Maintain a controlled movement throughout the exercise.
Dynamic
Beginner
Knee pushups are a beginner-friendly variation of the standard pushup. Begin by positioning yourself on your hands and knees with your palms placed shoulder-width apart. Keep your body in a straight line from your head to your knees. Lower your chest towards the floor by bending your elbows while keeping them tucked close to your body. Press back up to the starting position. This exercise helps build strength in the chest, shoulders, and triceps while reducing the load typically placed on the core and lower body.
Dynamic
Beginner
An exercise performed using an ab wheel to roll forward and backward while maintaining a rigid body position, intensely challenging core stability and strength.
Dynamic
Intermediate
A machine exercise that simulates the pullup motion, targeting the back muscles by pulling a bar down toward the chest.
Dynamic
Beginner
A fundamental gymnastics position where the body forms a slightly curved shape with the lower back pressed into the floor and limbs extended, developing total core tension.
Isometric
Beginner
Bicep curls are a fundamental exercise for building strength and size in the biceps. To perform this exercise, stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended at your sides. Keep your elbows close to your torso and curl the weights upward by flexing your elbows, ensuring that only your forearms move. Squeeze your biceps at the top of the movement, then slowly lower the weights back to the starting position. Maintain a controlled motion throughout the exercise to maximize muscle engagement and minimize the risk of injury.
Dynamic
Beginner
A resistance band exercise where the band is pulled apart by extending the arms horizontally, targeting the rear deltoids, rhomboids, and mid-back muscles.
Dynamic
Beginner
An isolation exercise where weights are pushed by extending the elbow, specifically targeting the triceps muscles.
Dynamic
Intermediate
An anti-rotation core exercise performed with a cable or band, extending the arms horizontally while resisting the pull that would cause the torso to rotate.
Dynamic
An isolation exercise for the calf muscles, performed by raising the heels off the ground while standing.
Dynamic
Beginner
A dynamic full-body exercise performed in a plank position while alternately bringing knees to chest in a running motion.
Dynamic
Beginner
A unilateral lower body exercise performed in a staggered stance with one foot in front of the other, developing single-leg strength and stability.
Dynamic
Beginner
The Front Lever is an advanced static hold exercise where the body is suspended horizontally with the back facing the ground. To perform this exercise, grip a pull-up bar with an overhand grip, shoulder-width apart. Engage your core and back muscles to lift your body into a horizontal position, keeping your arms straight and your body parallel to the ground. Maintain a tight core and straight legs throughout the hold. This exercise primarily targets the core and back muscles, requiring significant strength and control.
Isometric
Advanced
Skill
A seated overhead press performed with legs extended forward on the floor, eliminating leg drive and intensely challenging core stability and shoulder strength.
Dynamic
The Back Lever is an advanced static hold that requires significant strength and control. To perform this exercise, begin by hanging from a bar with an overhand grip. Engage your core and pull your body upward while extending your legs behind you, keeping your body straight and parallel to the ground. Your chest should face downward, and your arms should be fully extended. Focus on maintaining a tight core and straight body line throughout the hold. This exercise primarily targets the posterior chain, including the back and arms, while also engaging the core for stability.
Isometric
Advanced
Skill
A bodyweight exercise performed facing upward with hands supporting the body behind the hips, targeting the posterior chain and shoulder stability.
Isometric
Intermediate
An advanced static hold where the body is held horizontally to the side of a vertical pole, requiring tremendous strength and body control.
Isometric
Advanced
A foundational hip extension exercise performed lying on the back and lifting the hips by contracting the glutes and hamstrings.
Dynamic
Beginner
A compound back exercise performed on a cable machine while seated with feet braced, pulling the handle toward the lower abdomen.
Dynamic
Beginner