Beginner exercises

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  Shoulders · Beginner

  One-Arm Cable Front Raise (Overhand Grip)

  A unilateral shoulder exercise using a low cable and an overhand, palm-down grip. It targets the anterior deltoid, with one arm working against cable resistance at a time.
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  Rear shoulders · Beginner

  Static Rear Deltoid Stretch

  A standing, self-assisted cross-body shoulder stretch in which the end position is held steadily for a set time. It targets the back of the shoulder, especially the rear deltoid, without external weights or repeated arm movements during the hold.
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  Back · Beginner

  Superman (Palms In)

  A dynamic prone bodyweight exercise for the spinal extensors, glutes and supporting posterior-chain muscles. The palms face one another, the arms are relatively narrow and the legs remain slightly apart, forming a distinct setup from the palms-down demonstration.
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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.
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  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.
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  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.
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  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.
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  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.
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  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.
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  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.
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  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.
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  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.
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  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.
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  Back · Beginner

  Resistance Band Assisted Wide-Grip Pull-Up

  A vertical pull-up variation on a straight bar in which a resistance band offsets part of bodyweight. Its wide overhand grip emphasizes back strength and helps build confidence with the wide-grip position before unassisted work.
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  Back · Beginner

  Resistance Band Assisted Medium-Grip Pull-Up

  An assisted vertical pull-up on a straight bar with an overhand grip around shoulder width. It trains the back and biceps while band assistance helps develop the strength and control needed for unassisted pull-ups.
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  Back · Beginner

  Resistance Band Supinated Grip Pull Apart

  A standing band exercise for the upper back and rear shoulders. Its palms-up grip distinguishes this variation from an overhand pull-apart, with the arms moving apart against elastic resistance.
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  Back · Beginner

  Moving Child Pose

  A dynamic mobility variation of Child's Pose. It is used to explore comfortable movement through the shoulders, thoracic spine, hips, and back rather than holding a single static position.
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  Hips · Beginner

  Roll Tensor Fasciae Latae

  A self-myofascial release drill for the tensor fasciae latae at the outer front of the hip. It is used for local tissue work around the lateral hip and upper thigh.
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  Hamstrings · Beginner

  Dynamic Supine Hamstring Stretch

  A floor-based mobility exercise for the back of the thigh. Repeated, hand-assisted movement of one raised leg alternates a gentle hamstring stretch with a release, while the other leg and torso remain supported on the floor.
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  Hamstrings · Beginner

  Roll Hamstrings and Glute Sitting on Floor

  A seated self-myofascial release drill for the hamstrings and glutes. A roller is used to apply controlled local pressure to the posterior thigh and hip region.
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  Triceps · Beginner

  Assisted Triceps Dip (kneeling)

  A counterweighted dip variation performed from a kneeling setup. It emphasizes triceps strength while machine assistance reduces the effective bodyweight load.
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  Glutes · Beginner

  Resistance Band Half Squat (Neutral Grip)

  A partial-range squat with band resistance and the handles held close together in front of the body, palms facing each other. It loads the lower body while requiring stable trunk and upper-body positioning.
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  Glutes · Beginner

  Resistance Band Squat (Lateral Handle Hold)

  A band-resisted squat with the handles held at the sides. The lateral handle position creates a distinct upper-body setup while loading the quadriceps and glutes through the squat pattern.
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  Chest · Beginner

  Incline Push-Up (Centered Hand Placement)

  An elevated bodyweight push-up with both hands positioned toward the centre of the support. This technical variation changes the pressing setup while retaining the reduced load of an incline push-up.

Early on, a few exercises done well beat a long list — the technique you build now is what later carries heavier weight. Progress when the reps feel easy and the last one looks like the first. Once these feel routine, the intermediate hub is the next step.