Beginner exercises

The easiest place to start: moves that are simple to learn, done with bodyweight or light load, for legs, abs, glutes and the rest of the body. 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.

  • Glute Cable Kickback

    The Glute Cable Kickback is an isolation exercise targeting the gluteus maximus. It involves extending the hip against resistance, typically using a cable machine, to enhance glute strength and definition.
    GlutesBeginner

  • Pec Deck Chest Fly

    The Pec Deck Chest Fly is an isolation exercise targeting the pectoral muscles, primarily the pectoralis major. It involves using a pec deck machine where the user sits with their back against a pad, arms extended to the sides, and elbows slightly bent. The movement involves bringing the arms together in front of the chest, focusing on squeezing the chest muscles.
    ChestBeginner

  • Single Leg Seated Calf Machine Raise

    The Single Leg Seated Calf Machine Raise targets the calf muscles, specifically the gastrocnemius and soleus. This exercise is performed using a seated calf raise machine, allowing for isolated contraction of each calf muscle individually, enhancing muscle symmetry and balance.
    LegsBeginner

  • Seated Reverse Circle Crunches

    Seated Reverse Circle Crunches are an abdominal exercise that targets the lower and upper abs, as well as the obliques. This exercise involves performing circular motions with your legs while maintaining a seated position, engaging your core muscles to stabilize your body.
    AbsBeginner

  • Glute Bridge

    The Glute Bridge is a strength exercise that primarily targets the gluteal muscles, while also engaging the hamstrings and core. It is performed by lying on your back and lifting your hips towards the ceiling, creating a bridge-like position with your body.
    GlutesBeginner

  • Barbell Standing Back Wrist Curl

    Barbell Standing Back Wrist Curl is a standing isolation exercise for the forearm flexors, with the barbell held behind the body. The behind-the-back setup creates a distinct wrist-flexion variation.
    ForearmsBeginner

  • Machine Reverse Flyes

    Machine Reverse Flyes target the posterior deltoids, upper back, and trapezius muscles. This exercise is performed using a reverse fly machine, which provides stability and isolates the rear shoulder muscles effectively. It's ideal for improving shoulder strength and posture.
    ShouldersBeginner

  • Hanging Knees to Elbows Waist

    Hanging Knees to Elbows is a hanging core exercise performed on a pull-up bar with the knees moving toward the elbows. It emphasizes abdominal and hip-flexor strength while requiring grip and shoulder stability.
    AbsBeginner

  • Barbell Walking Lunges

    The Barbell Lunge is a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It also engages the core for stability. This exercise involves stepping forward with one leg while maintaining a barbell across the upper back, then lowering the hips until both knees are bent at approximately 90 degrees.
    LegsBeginner

  • Rotary Calf Raise

    The Rotary Calf Raise is an exercise targeting the calf muscles, specifically the gastrocnemius and soleus. It involves a rotary motion that engages the calves through a full range of motion, enhancing muscle development and strength. This exercise is typically performed using a specialized machine that allows for controlled movement and resistance adjustment.
    LegsBeginner

  • Plank

    The plank is an isometric core exercise that involves maintaining a position similar to a push-up for the maximum possible time. It primarily targets the abdominal muscles, but also engages the shoulders, back, and glutes. This exercise helps improve core strength, stability, and endurance.
    AbsBeginner

  • Dead Bug with Ball

    Dead Bug is a supine core-stability exercise that coordinates opposite arm and leg movement while the trunk remains controlled. It develops abdominal control, hip coordination, and low-back stability.
    AbsBeginner

  • Half Kneeling Quad Stretch

    The Half Kneeling Quad Stretch is a flexibility exercise targeting the quadriceps muscles. It is performed in a half-kneeling position, which allows for a deep stretch of the front thigh muscles while also engaging the hip flexors. This stretch is beneficial for improving flexibility, reducing muscle tightness, and enhancing overall lower body mobility.
    LegsBeginner

  • Single-Leg Calf Raise

    The Standing Single Leg Calf Raise is an isolation exercise targeting the calf muscles, specifically the gastrocnemius and soleus. This exercise is performed by standing on one leg and raising the heel to engage the calf muscles, enhancing balance and muscular endurance.
    LegsBeginner

  • Wide Grip Lat Pulldown

    The Wide Grip Lat Pulldown is a compound exercise primarily targeting the latissimus dorsi muscles in the back. It also engages the biceps, forearms, and shoulders. This exercise is performed using a cable machine with a wide bar attachment, allowing for a greater range of motion and increased muscle activation in the upper back.
    BackBeginner

  • Side Plank Hip Abduction

    The Side Plank Hip Abduction is an advanced core and lower body exercise that targets the obliques, gluteus medius, and hip abductors. It enhances core stability, balance, and strength in the lateral muscles of the body.
    GlutesBeginner

  • Bird Dog Push-Up

    Bird Dog Push-Up is an advanced bodyweight pressing variation that combines a push-up with bird-dog-style limb control. It trains the chest, shoulders, triceps, core, balance, and coordination.
    TricepsBeginner

  • Machine Lying Crunch

    The Machine Lying Crunch is an abdominal exercise performed on a specialized machine designed to target the rectus abdominis. This exercise provides resistance to enhance muscle engagement and improve core strength.
    AbsBeginner

  • Hopping High Knee Tap

    The Hopping High Knee Tap is a dynamic cardio exercise that targets the lower body, particularly the quadriceps, hamstrings, calves, and glutes. It also engages the core for stability and balance. This exercise involves alternating high knee lifts with a hop, tapping each knee with the opposite hand.
    LegsBeginner

  • Sit Up

    Sit Up is a bodyweight abdominal exercise that moves the torso from lying to an upright seated position. It primarily trains trunk flexion and the anterior core, with hip flexors contributing to the movement.
    AbsBeginner

  • Barbell Standing Twist

    Barbell Standing Twist is a standing core exercise that uses a barbell across the shoulders to load torso rotation. It emphasizes the obliques and rotational control while the lower body remains stable.
    CoreBeginner

  • Kneeling Band Abs Crunches

    Kneeling Band Abs Crunches are a core exercise that targets the abdominal muscles using resistance bands. This exercise emphasizes the rectus abdominis and engages the obliques, providing an effective workout for strengthening and toning the core.
    AbsBeginner

  • Poliquin Step-Up

    The Poliquin Step-Up is a lower body exercise that targets the quadriceps, glutes, and hamstrings. It is performed with a focus on controlled movement and balance, enhancing knee stability and strength. This exercise is named after Charles Poliquin, a renowned strength coach, and is particularly effective for athletes looking to improve their leg power and knee health.
    LegsBeginner

  • Stability Ball Crunch

    The Stability Ball Crunch is an effective core exercise that targets the abdominal muscles. By performing this exercise on a stability ball, you engage more muscle fibers and improve balance and coordination. This exercise primarily works the rectus abdominis, with secondary engagement of the obliques and transverse abdominis.
    AbsBeginner