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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Full body · Beginner
Ski Ergometer
A full-body cardiovascular exercise on a ski-erg machine that simulates the double-pole action of cross-country skiing. It combines repeated upper-body pulling with hip and trunk involvement for conditioning work.
Legs · Beginner
Machine Hack Squat
A compound lower body exercise that targets the quadriceps, glutes, and hamstrings.
Glutes · Beginner
Crab Pose
A reverse tabletop hold supported by the palms and feet, with bent knees and elevated hips. Hip extensors maintain the raised pelvis while the arms and shoulder girdle support bodyweight behind the torso.
Shoulders · Beginner
Barbell Front Raise
An isolation shoulder exercise that targets the anterior deltoids with a barbell. It emphasizes the front portion of the shoulder without using a pressing pattern.
Legs · Beginner
Hip Circles
A dynamic warm-up exercise that targets the hip joints, improving flexibility and mobility.
Chest · Beginner
Lying Cable Fly
A chest exercise performed on a flat bench between two low pulleys. Both arms move through a wide arc with a nearly fixed elbow angle, emphasizing shoulder horizontal adduction rather than an elbow-driven press.
Glutes · Beginner
Standing Hip Abduction
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.
Chest · Beginner
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.
Glutes · Beginner
Glutes Roll
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.
Biceps · Beginner
Dumbbell Biceps Curl
A standing arm exercise with both forearms held in a palms-forward grip. Simultaneous elbow flexion loads the biceps against the dumbbells, while the trunk and forearms stabilize the movement. The grip stays supinated rather than rotating during the lift.
Glutes · Beginner
Pigeon Pose
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.
Legs · Beginner
Dumbbell Goblet Squat
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.
Forearms · Beginner
EZ-Bar Seated Wrist Curl
A seated wrist-flexion exercise with a palms-up grip on an EZ bar and the forearms supported on the thighs. The curved bar loads the forearm flexors while the supported setup limits movement at the elbows.
Abs · Beginner
Frog Crunch
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.
Back · Beginner
Rowing Machine
The rowing machine, also known as an ergometer, is a cardiovascular and strength training device that simulates the action of watercraft rowing.
Triceps · Beginner
Seated Triceps Bench Dip
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.
Legs · Beginner
Goblet Squat
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.
Glutes · Beginner
Barbell Glute Bridge
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.
Legs · Beginner
Wall Sit
A wall-supported isometric leg exercise. The quadriceps maintain a bent-knee position while the hips and trunk help keep the body steady; the wall provides back support without a seat.
Shoulders · Beginner
Plate Bus Driver
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.
Triceps · Beginner
EZ-Bar Tricep Pushdown
The EZ Bar Tricep Pushdown is an isolation exercise targeting the triceps brachii.
Glutes · Beginner
Side Lying Hip Abduction
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.
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.