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.
342 exercises, 15 pages
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Legs · Beginner
Band Lying Leg Curl
An isolation hamstring exercise performed lying face down with elastic resistance. It focuses on knee-flexion strength in the back of the thigh.
Shoulders · Beginner
Machine Shoulder Press
A compound exercise that targets the deltoid muscles, particularly the anterior and medial heads, as well as the triceps and upper pectoral muscles.
Legs · Beginner
Squat
A bilateral bodyweight exercise that combines knee and hip flexion and extension to train the thighs and glutes. This version uses a fixed stance on the floor, with the arms extended forward and no external load.
Triceps · Beginner
Triceps Push-Up
The Triceps Push Up is a bodyweight exercise that targets the triceps brachii muscles, along with engaging the chest, shoulders, and core. It is performed in a plank position, requiring stability and strength to effectively isolate and work the triceps.
Abs · Beginner
Band Twist (horizontal)
An exercise that targets the oblique muscles and improves core stability. It involves rotating the torso against the resistance of a band anchored at shoulder height, promoting functional strength and rotational power.
Legs · Beginner
Walking Lunges
A dynamic lower body exercise targeting the quadriceps, hamstrings, glutes, and calves. This movement involves stepping forward into a lunge position and then alternating legs as you move forward. It enhances balance, coordination, and functional strength.
Back · Beginner
Standing Side Lat Stretch
A flexibility exercise targeting the latissimus dorsi muscles, which are located on the sides of the back. This stretch helps improve range of motion in the shoulders and upper back, and can aid in reducing muscle tightness and enhancing overall posture.
Glutes · Beginner
Glute Cable Kickback
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.
Chest · Beginner
Pec Deck Chest Fly
An isolation exercise targeting the pectoral muscles, primarily the pectoralis major.
Legs · Beginner
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.
Abs · Beginner
Seated Reverse Circle Crunches
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.
Glutes · Beginner
Glute Bridge
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.
Forearms · Beginner
Barbell Standing Back Wrist Curl
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.
Shoulders · Beginner
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.
Abs · Beginner
Hanging Knees to Elbows Waist
The continuous version of the hanging knee raise: from a dead hang on a pull-up bar, the knees travel to the elbows in one smooth lift and lower under control, with no pause on the way.
Legs · Beginner
Barbell Walking Lunges
The Barbell Lunge is a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
Legs · Beginner
Rotary Calf Raise
An exercise targeting the calf muscles, specifically the gastrocnemius and soleus.
Chest · Beginner
Smith Bench Press
A bilateral chest press on a flat bench beneath the guided bar of a Smith machine. The pectoral muscles, triceps and anterior deltoids move the load along the machine's fixed path, while the bench supports the head, back and pelvis.
Abs · Beginner
Plank
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.
Abs · Beginner
Dead Bug with Ball
Adds a stability ball, held between the hands and knees, to the classic dead bug.
Legs · Beginner
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.
Back · Beginner
Wide Grip Lat Pulldown
A compound exercise primarily targeting the latissimus dorsi muscles in the back.
Glutes · Beginner
Side Plank Hip Abduction
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.
About these exercises
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.