Exercises — with technique for every move

Proper technique
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Abs · Beginner
Bent-Leg Raised Crunch (Hands Behind Head)
A bodyweight abdominal exercise with the bent legs held above the floor and the hands behind the head. It develops controlled trunk flexion through a short upper-body curl, unlike a full rise to sitting or a knee-tucking repetition.
Quads · Intermediate
Tuck-to-L-Sit Knee Extension
A bodyweight movement on straight-arm support handles. Straightening and re-bending the knees from a raised tuck changes the leg lever while the thighs stay elevated, challenging the quadriceps, hip flexors and trunk.
Abs · Intermediate
Hanging Knees to Elbows (Continuous)
A hanging core exercise in which the knees rise toward the elbows without a deliberate midpoint pause. The trunk rounds as the knees continue upward, distinguishing this version from the staged variation.
Glutes · Beginner
Side Plank Clamshell (Moving Trunk)
Combines repeated upper-knee opening with additional visible trunk movement in a supported side-plank position. This differs from the related variation that keeps the trunk comparatively steady.
Shoulders · Intermediate
Pike Push-Up (Elbows Tucked)
A bodyweight press from an inverted-V position with the hips raised. The elbows track closer to the trunk during the lowering and pressing phases than in the related elbows-out variation.
Core · Beginner
Dumbbell Side Bridge (To Straight Line)
A dynamic hip lift in side support with a dumbbell held at the upper hip. The demonstrated rise ends around straight body alignment before the pelvis lowers again, giving it a shorter range than the related high-raise variation.
Back · Intermediate
Prone Cobra Press-Up
Raises and lowers the upper torso from a face-down floor position while the pelvis and legs remain comparatively low. Unlike the related Cobra Push-Up, this demonstration does not include a raised push-up-support phase.
Abs · Beginner
Janda Sit Up (Partial Range)
A floor-based trunk-curl variation with a shorter rise than the related elbows-to-knees demonstration. The upper torso lifts and returns under control without reaching the full top position of that related version.
Legs · Intermediate
Dumbbell Straight Leg Deadlift (Side Hold, Partial Range)
A hip-hinge variation that starts with the dumbbells beside the legs. This demonstration uses a shorter forward hinge than the related front-hold version. The hips move back and the torso returns to standing under control.
Core · Beginner
Barbell Standing Twist (Partial Range)
A standing trunk-rotation exercise with a barbell supported across the upper back. This version shows a smaller controlled turn than the related full-range demonstration. It can be the easier variation of this pair while still requiring a steady stance and controlled movement.
Chest · Intermediate
Barbell Larsen Press (Elbows Out)
A bench-press variation performed without pushing through the feet. In this demonstration the bar travels toward a higher point on the chest while the elbows move farther out from the torso than in the related tucked-elbow press. The trunk remains stable on the bench.
Back · Intermediate
Barbell Bent-Over Row (More Upright Torso)
A barbell pulling exercise performed from a hip hinge. This variation keeps the torso more upright than the related near-horizontal row while the back and elbow flexors move the bar. The trunk holds a consistent hinged position through each repetition.
Back · Beginner
Machine-Assisted Pull-Up (Greater Range)
A vertical pulling exercise on a counterweight machine. This demonstration reaches a higher upper endpoint than the related partial-range variation, while the assisted platform supports part of the bodyweight. The back and elbow flexors drive the pull.
Legs · Intermediate
Jump Squat (Feet Turned Out)
Combines a bodyweight squat with a vertical jump to train lower-body power and landing control. The feet and knees are oriented more outward in this demonstrated variation. The quadriceps, glutes and calves contribute to take-off, while the trunk helps maintain balance.
Chest · Intermediate
Dumbbell Bench Press (Elbows Out)
A compound chest exercise performed with two dumbbells on a horizontal bench. The elbows travel farther out to the sides, distinguishing this version from the elbows-tucked press. The chest, triceps and front shoulders contribute to the press while each arm controls a separate weight.
Full body · Advanced
Burpee (Wider Stance, Shallower Squat)
A full-body bodyweight exercise combining a squat, a push-up and a vertical jump. This version uses a wider foot placement and a shallower squat during the floor transition than the other confirmed variation. It combines upper- and lower-body effort with cardiovascular and coordination demands.
Legs · Intermediate
Barbell Plie Squat
A barbell squat with a particularly wide stance and outward-directed knees. The demonstrated version uses a wider stance and a more outward knee path than the separate Barbell Sumo Squat variation. The quadriceps, glutes and hip adductors work together to raise the body against the load.
Legs · Beginner
Barbell Step-Up (Floor Start)
A lower-body strength exercise with a barbell across the upper back and a raised bench. Both feet return to the floor between repetitions, unlike the variation with the working foot kept on the bench. The quadriceps and glutes drive the ascent, while the trunk and pelvis control balance.
Glutes · Advanced
Barbell Rack Pull (Straighter Knees)
A partial deadlift from rack supports with less knee bend than the bent-knee variation. Hip extension drives the lift, while the back, trunk and grip support the barbell. The more extended knee position distinguishes this variation without requiring the knees to be locked.
Legs · Intermediate
Barbell Hack Squat (Shallower Range)
A free-weight squat with the bar held behind the legs and a reduced depth relative to the deeper-range demonstration.
Legs · Beginner
Dumbbell Step-Up (Foot on Bench Start)
A loaded step-up with the working foot already supported on the bench. Unlike the floor-start variation, the working foot stays on the bench between repetitions. Dumbbells at the sides add resistance to the quadriceps and glutes while the trunk and pelvis maintain balance.
Calves · Beginner
Foam Roller Calf Roll (Short Travel)
A seated self-massage exercise for both calves using a foam roller and hand support. The pelvis moves through a shorter forward-and-back path than in the long-travel variation. This provides a more limited rolling range while retaining the same bilateral calf contact and supported setup.
Glutes · Intermediate
Two-Dumbbell Hip Thrust
A bench-supported hip-extension exercise with a separate dumbbell supported near each hip. It primarily trains the glutes and differs from the single-dumbbell variation in how the load is positioned and held.
Biceps · Beginner
Dumbbell Curl with Supination
A standing biceps exercise that combines simultaneous elbow flexion with an outward rotation of the forearms. The dumbbells begin in a neutral grip and turn into a palms-up position during the lift, distinguishing this variation from a fixed-grip curl.

Exercises — with technique for every move

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