Beginner exercises

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  Back · Beginner

  One-Arm Cable Half-Kneeling Lat Pulldown

  Targets the latissimus dorsi, promoting unilateral strength and stability. This exercise involves pulling a cable down towards the body while in a half-kneeling position, engaging the core for balance and control.
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  Glutes · Beginner

  Bird Dog

  A core stability movement that targets the lower back, abdominals, and glutes. It enhances balance, coordination, and overall core strength by requiring simultaneous extension of opposite limbs while maintaining a neutral spine.
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  Glutes · Beginner

  Seated Good Morning

  A compound exercise targeting the lower back, glutes, and hamstrings. It involves bending at the hips while maintaining a straight back, performed while seated to isolate the posterior chain muscles more effectively.
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  Shoulders · Beginner

  Machine Lateral Raise

  An isolation exercise targeting the lateral deltoid muscles. It involves using a specialized machine that provides stability and controlled movement, allowing for focused muscle engagement. This exercise is ideal for building shoulder width and improving shoulder symmetry.
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  Abs · Beginner

  Cat Cow

  The Cat-Cow exercise is a dynamic stretch that targets the spine, improving flexibility and promoting spinal health.
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  Legs · Beginner

  Dumbbell Lying Leg Curl

  An isolation hamstring exercise performed face down on a bench with a dumbbell held between the feet. It targets knee-flexion strength in the back of the thigh.
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  Abs · Beginner

  Ankle Taps

  The lying torso twist is an abdominal exercise that targets the oblique muscles. It involves rotating the lower body while keeping the upper body stable, enhancing core strength and flexibility.
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  Back · Beginner

  Dumbbell Incline Chest Supported Lateral Raises

  The Dumbbell Incline Chest Supported Lateral Raise is an isolation exercise targeting the lateral deltoids.
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  Rear shoulders · Beginner

  Dynamic Rear Deltoid Stretch

  A standing, self-assisted cross-body shoulder stretch performed through controlled entry-and-return movements without a sustained end-position hold. It focuses on the back of the shoulder without external weights.
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  Glutes · Beginner

  Band Lying Clamshells

  A resistance exercise targeting the gluteus medius and hip abductors. This exercise helps improve hip stability, strengthen the glutes, and enhance overall lower body function. It is performed by lying on your side with a resistance band looped around your thighs, just above the knees.
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  Chest · Beginner

  Knee Push-Up

  Push Ups On Knees, also known as modified push-ups, are a beginner-friendly exercise that targets the chest, shoulders, and triceps.
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  Chest · Beginner

  Bent Arm Chest Stretch

  A one-sided, wall-supported stretch for the chest with the elbow bent and the forearm resting against the wall. The position lengthens the chest muscles through body positioning rather than repeated muscular contractions.
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  Legs · Beginner

  Leg Press

  A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It is performed using a leg press machine, where the user pushes a weighted platform away using their legs. This exercise is effective for building strength and muscle mass in the lower body.
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  Legs · Beginner

  Side Leg Swings

  A dynamic stretching exercise that targets the hip flexors, abductors, and adductors. This movement helps improve flexibility, balance, and prepares the lower body for more intense physical activity.
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  Back · Beginner

  Resistance Band Assisted Narrow-Grip Pull-Up

  An assisted vertical pull-up on a straight bar, with a resistance band offsetting part of bodyweight. It develops strength in the lats, biceps, and scapular control muscles while building toward unassisted pull-ups.
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  Legs · Beginner

  Seated Forward Fold

  The Seated Forward Fold, also known as Paschimottanasana in yoga, is a seated stretch targeting the hamstrings, lower back, and spine. This exercise enhances flexibility, promotes relaxation, and can help improve posture by lengthening the spine and releasing tension in the back muscles.
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  Glutes · Beginner

  Child’s Pose

  Child’s Pose, or Balasana, is a resting yoga posture that gently stretches the hips, thighs, and ankles while calming the mind and relieving stress. It is often used as a counterpose to more strenuous exercises or as a resting position during a workout.
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  Shoulders · Beginner

  Dumbbell Alternate Front Raise

  An isolation exercise targeting the anterior deltoids. It involves lifting dumbbells in front of the body alternately, which helps in developing shoulder strength and definition. This exercise also engages the upper chest and traps to a lesser extent.
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  Legs · Beginner

  Kneeling Hamstring Stretch

  A flexibility exercise targeting the hamstring muscles located at the back of the thigh. This stretch helps improve flexibility, reduce muscle tension, and prevent injuries by elongating the hamstrings.
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  Glutes · Beginner

  Side Plank Clamshell (Stable Trunk)

  Combines a supported side-plank position with repeated opening of the upper knee. The trunk stays comparatively steady while the hip moves, distinguishing it from the related moving-trunk variation.
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  Chest · Beginner

  Machine Chest Press

  A resistance exercise targeting the pectoral muscles, primarily the pectoralis major, with secondary activation of the triceps and anterior deltoids.
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  Forearms · Beginner

  Barbell Wrist Curl

  An isolation forearm exercise that targets the wrist flexors with a barbell. It develops wrist-flexion strength and complements reverse wrist curls for balanced forearm work.
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  Legs · Beginner

  Single-Leg Seated Calf Raise with Dumbbell

  An isolation exercise targeting the calf muscles, specifically the gastrocnemius and soleus. This exercise is performed seated, allowing for focused contraction of one leg at a time, enhancing muscle symmetry and strength.
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  Back · Beginner

  Cable Shrug

  A standing shoulder-elevation exercise using a short straight bar attached to a low cable pulley. The shoulders raise and lower the load while the elbows remain nearly straight, targeting the upper trapezius rather than an upright-row pulling action.

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.