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.

  • Standing Hip Abduction

    Standing Hip Abduction is an exercise targeting the gluteus medius and minimus muscles, as well as the tensor fasciae latae. It helps improve hip stability and strength, which is essential for various athletic activities and daily movements.
    GlutesBeginner

  • World’s Greatest Stretch

    The World's Greatest Stretch is a dynamic exercise that targets multiple muscle groups, enhancing flexibility, mobility, and overall functional movement. It is particularly effective for warming up the body before a workout, focusing on the hips, hamstrings, thoracic spine, and shoulders.
    ChestBeginner

  • Suspension Triceps Extension

    The Suspension Triceps Extension is an upper body exercise that targets the triceps brachii using suspension straps. It requires core stability and engages the shoulders, chest, and core muscles to maintain proper form. This exercise is effective for building triceps strength and improving overall arm definition.
    TricepsBeginner

  • Glutes Roll

    The Glutes Roll is a self-myofascial release exercise targeting the gluteal muscles. It involves using a foam roller to apply pressure to the glutes, helping to release tension, improve flexibility, and enhance muscle recovery.
    GlutesBeginner

  • Dumbbell Lying Triceps Extension

    The Dumbbell Lying Triceps Extension, also known as the 'skull crusher', is an isolation exercise targeting the triceps brachii. It is performed lying on a bench with a dumbbell in each hand, extending the arms to work the triceps through a full range of motion.
    TricepsBeginner

  • Pigeon Pose

    The Pigeon Pose is a yoga exercise that primarily targets the hip flexors and glutes. It is beneficial for improving flexibility, reducing lower back pain, and enhancing overall mobility. This pose involves extending one leg behind you while bending the other leg in front of you, creating a deep stretch in the hips.
    GlutesBeginner

  • Dumbbell Goblet Squat

    Dumbbell Goblet Squat is a lower-body squat performed with a dumbbell held in front of the chest. The front-held load emphasizes the quadriceps and glutes while supporting an upright torso position.
    LegsBeginner

  • EZ-Bar Seated Wrist Curl

    The Barbell Seated Wrist Curl is an isolation exercise targeting the forearm flexors. It involves curling a barbell using only wrist movement while seated, focusing on strengthening and building muscle endurance in the forearms.
    ForearmsBeginner

  • Frog Crunch

    Frog Crunch is a bodyweight abdominal exercise performed with the hips externally rotated and the soles of the feet together. The leg position changes the usual crunch setup while emphasizing the rectus abdominis and obliques.
    AbsBeginner

  • Rowing Machine

    The rowing machine, also known as an ergometer, is a cardiovascular and strength training device that simulates the action of watercraft rowing. It engages multiple muscle groups, including the legs, back, arms, and core, providing a full-body workout. The machine consists of a sliding seat, footrests with straps, and a handle attached to a flywheel or resistance mechanism.
    BackBeginner

  • Seated Triceps Bench Dip

    The Seated Triceps Bench Dip is an effective bodyweight exercise targeting the triceps brachii. It involves lowering and raising your body using your arms while seated on a bench or chair, focusing on the extension of the elbow joint. This exercise also engages the shoulders and chest to a lesser extent.
    TricepsBeginner

  • Goblet Squat

    The Goblet Squat is a lower-body exercise that primarily targets the quadriceps, glutes, and hamstrings. It involves holding a weight, typically a dumbbell or kettlebell, close to the chest while performing a squat. This exercise helps improve core stability, balance, and overall leg strength.
    LegsBeginner

  • Barbell Glute Bridge

    The Barbell Glute Bridge is a compound exercise targeting the gluteal muscles, primarily the gluteus maximus. It involves lifting the hips off the ground while supporting a barbell across the hips, effectively engaging the lower body and core.
    GlutesBeginner

  • Wall Sit

    The Wall Sit is an isometric exercise that targets the quadriceps, hamstrings, and glutes. It involves holding a seated position against a wall without any support from a chair, engaging the lower body muscles to maintain the position.
    LegsBeginner

  • Plate Bus Driver

    The Plate Bus Driver is a core and shoulder stability exercise that mimics the motion of turning a steering wheel. It primarily targets the deltoids, rotator cuff muscles, and engages the core for stabilization. This exercise is performed using a weight plate and is effective for improving shoulder mobility and strength.
    ShouldersBeginner

  • EZ-Bar Tricep Pushdown

    The EZ Bar Tricep Pushdown is an isolation exercise targeting the triceps brachii. This exercise is performed using a cable machine with an EZ bar attachment, which allows for a more ergonomic grip, reducing strain on the wrists. It effectively engages the triceps, particularly the lateral and long heads, promoting muscle growth and definition.
    TricepsBeginner

  • Side Lying Hip Abduction

    The Side Lying Hip Abduction is an isolation exercise targeting the gluteus medius and minimus muscles. It is performed by lying on one side and lifting the top leg away from the midline of the body, focusing on hip abduction.
    GlutesBeginner

  • Shoulderstand Pose

    The Shoulderstand, also known as Sarvangasana in yoga, is an inversion exercise that strengthens the shoulders, neck, and core muscles. It improves balance, flexibility, and circulation by elevating the legs above the heart.
    AbsBeginner

  • Kneeling Back Rotation Stretch

    The Kneeling Back Rotation Stretch is a mobility exercise designed to improve thoracic spine rotation and enhance flexibility in the upper back. It is particularly beneficial for individuals looking to increase range of motion and reduce stiffness in the back, shoulders, and neck.
    ChestBeginner

  • Smith Calf Raises

    Smith Calf Raises are a strength training exercise targeting the calf muscles, primarily the gastrocnemius and soleus. Utilizing the Smith machine provides stability, allowing for controlled movement and focus on muscle contraction. This exercise is effective for building calf strength and size.
    LegsBeginner

  • One-Arm Dumbbell Seated Kickback

    The Dumbbell Seated One Arm Kickback is an isolation exercise targeting the triceps. It involves extending the arm behind the body while seated, using a dumbbell for resistance. This exercise emphasizes the long head of the triceps and helps improve arm definition and strength.
    TricepsBeginner

  • Seated Shoulder External Rotation

    The Seated Shoulder External Rotation is an isolation exercise targeting the rotator cuff muscles, specifically the infraspinatus and teres minor. It is performed using a resistance band or cable machine to improve shoulder stability and mobility.
    ShouldersBeginner

  • Band Pulldown Behind Neck

    The 'Band Pull Down Behind Neck' exercise targets the upper back muscles, particularly the latissimus dorsi, rhomboids, and trapezius. It involves pulling a resistance band down behind the neck while maintaining proper posture and control. This exercise helps improve shoulder mobility and upper back strength.
    BackBeginner

  • Dumbbell Alternate Hammer Front Raise

    The Dumbbell Standing Alternate Hammer Front Raise is an isolation exercise targeting the anterior deltoids, with secondary engagement of the lateral deltoids, upper pectorals, and trapezius. This exercise involves lifting dumbbells in a hammer grip position alternately in front of the body, enhancing shoulder strength and stability.
    ShouldersBeginner