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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Chest · Beginner
Seated Chest Clam
A seated chest-opening mobility exercise for the front of the shoulders and upper torso. It is used to explore thoracic extension and comfortable movement around the chest and shoulder girdle.
Abs · Beginner
Band Bicycle Crunches
A core-strengthening exercise that targets the abdominal muscles, particularly the obliques, while incorporating resistance bands to increase intensity. This exercise enhances core stability and improves rotational strength.
Legs · Beginner
Swiss Ball Leg Curl
An effective exercise targeting the hamstrings, glutes, and core muscles. It involves using a Swiss ball to perform leg curls while lying on your back, which adds an element of instability to engage stabilizing muscles.
Chest · Beginner
Standing Chest Opener
A stretching exercise designed to improve flexibility and mobility in the chest, shoulders, and upper back. It helps counteract the effects of poor posture and prolonged sitting by opening up the chest and promoting better alignment.
Forearms · Beginner
Seated Cable Wrist Curl
The Cable Wrist Curl is an isolation exercise targeting the forearm muscles, specifically the wrist flexors. It involves using a cable machine to provide constant tension throughout the movement, enhancing muscle engagement and growth.
Forearms · Beginner
Cable Wrist Curl
An isolation exercise targeting the forearm flexors. It involves using a cable machine to perform wrist curls, which helps in building strength and endurance in the forearms. This exercise is beneficial for improving grip strength and overall arm stability.
Back · Beginner
Kneeling Cable Lat Pulldown
A compound exercise targeting the latissimus dorsi muscles, along with secondary activation of the biceps, rhomboids, and trapezius. This exercise is performed using a cable machine and requires a kneeling position to enhance core stability and isolate the back muscles more effectively.
Chest · Beginner
Machine Chest Press Hammer Grip
A resistance exercise targeting the pectoral muscles, specifically the sternal head of the pectoralis major. It also engages the triceps and anterior deltoids. The hammer grip position allows for a neutral wrist alignment, reducing strain on the wrists and shoulders.
Abs · Beginner
Weighted Ab Crunches
An advanced core exercise that targets the rectus abdominis by adding resistance to the traditional crunch. This exercise enhances core strength and stability, making it ideal for individuals looking to intensify their abdominal workouts.
Triceps · Beginner
Incline Barbell Triceps Extension
A strength training exercise targeting the triceps brachii. It is performed on an incline bench, which emphasizes the long head of the triceps due to the angle of the arms. This exercise helps in building mass and strength in the upper arm.
Legs · Beginner
Walking Cardio
A low-impact aerobic exercise that involves walking at a steady pace to improve cardiovascular health, endurance, and overall fitness. It can be performed on a treadmill or outdoors and is suitable for all fitness levels.
Legs · Beginner
Lever Horizontal Leg Press
A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
Triceps · Beginner
Overhead Band Triceps Extension
A bilateral elbow-extension exercise with an elastic band anchored low behind the body. The overhead arm position loads the triceps while the standing split stance supports a steady torso.
Abs · Beginner
Seated Ab Cable Crunch
An isolation exercise targeting the rectus abdominis. It involves using a cable machine to provide resistance, allowing for a controlled and effective abdominal contraction. This exercise helps in building core strength and definition.
Back · Beginner
Straight-Arm Lat Pulldown
The Straight Arm Pulldown is an isolation exercise targeting the latissimus dorsi muscles. It involves pulling a cable bar down with straight arms, focusing on the back muscles without engaging the biceps. This exercise helps in developing a wider back and improving upper body strength.
Abs · Beginner
Abdominal Vaccum
The abdominal vacuum is an isometric exercise that targets the transverse abdominis, the deep core muscle responsible for stabilizing the spine and maintaining internal abdominal pressure.
Abs · Beginner
TRX Single Leg Bird Dog
A compound exercise that targets the core, glutes, and shoulders, enhancing stability and balance. Utilizing the TRX suspension trainer, this exercise requires coordination and control as you extend opposite limbs while maintaining a stable core.
Abs · Beginner
Standing Russian Twist
A core exercise that targets the oblique muscles and improves rotational strength and stability. This exercise is performed while standing, which engages the lower body and enhances balance.
Abs · Beginner
Janda Sit Up (Elbows to Knees)
A floor-based trunk-rise variation shown with the elbows reaching the knees at the top. Compared with the related partial-range version, the torso travels farther before returning to the floor.
Back · Beginner
Lever Back Extension
A seated resistance-machine exercise for the spinal extensors. The demonstrated machine guides a short range of trunk extension with the pelvis supported, rather than the longer-range neutral-spine or rounded-back variations.
Legs · Beginner
Vertical Leg Press Smith Machine
The Vertical Leg Press on a Smith Machine is a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
Triceps · Beginner
Triceps Cable Kickback
The Tricep Cable Kickback is an isolation exercise targeting the triceps brachii muscle. It involves extending the arm behind the body using a cable machine, which provides constant tension throughout the movement. This exercise helps in building muscle definition and strength in the triceps.
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.