Intermediate exercises

Intermediate exercises in the Fitness Coach catalogue: 450 exercises. Mostly for: Chest, Back, Legs.

  • Quads · Intermediate

    Tuck-to-L-Sit Knee Extension

    A bodyweight movement on straight-arm support handles. Straightening and re-bending the knees from a raised tuck changes the leg lever while the thighs stay elevated, challenging the quadriceps, hip flexors and trunk.

  • Abs · Intermediate

    Hanging Knees to Elbows (Continuous)

    A hanging core exercise in which the knees rise toward the elbows without a deliberate midpoint pause. The trunk rounds as the knees continue upward, distinguishing this version from the staged variation.

  • Shoulders · Intermediate

    Pike Push-Up (Elbows Tucked)

    A bodyweight press from an inverted-V position with the hips raised. The elbows track closer to the trunk during the lowering and pressing phases than in the related elbows-out variation.

  • Back · Intermediate

    Prone Cobra Press-Up

    Raises and lowers the upper torso from a face-down floor position while the pelvis and legs remain comparatively low. Unlike the related Cobra Push-Up, this demonstration does not include a raised push-up-support phase.

  • Legs · Intermediate

    Dumbbell Straight Leg Deadlift (Side Hold, Partial Range)

    A hip-hinge variation that starts with the dumbbells beside the legs. This demonstration uses a shorter forward hinge than the related front-hold version. The hips move back and the torso returns to standing under control.

  • Chest · Intermediate

    Barbell Larsen Press (Elbows Out)

    A bench-press variation performed without pushing through the feet. In this demonstration the bar travels toward a higher point on the chest while the elbows move farther out from the torso than in the related tucked-elbow press. The trunk remains stable on the bench.

  • Back · Intermediate

    Barbell Bent-Over Row (More Upright Torso)

    A barbell pulling exercise performed from a hip hinge. This variation keeps the torso more upright than the related near-horizontal row while the back and elbow flexors move the bar. The trunk holds a consistent hinged position through each repetition.

  • Legs · Intermediate

    Jump Squat (Feet Turned Out)

    Combines a bodyweight squat with a vertical jump to train lower-body power and landing control. The feet and knees are oriented more outward in this demonstrated variation. The quadriceps, glutes and calves contribute to take-off, while the trunk helps maintain balance.

  • Chest · Intermediate

    Dumbbell Bench Press (Elbows Out)

    A compound chest exercise performed with two dumbbells on a horizontal bench. The elbows travel farther out to the sides, distinguishing this version from the elbows-tucked press. The chest, triceps and front shoulders contribute to the press while each arm controls a separate weight.

  • Legs · Intermediate

    Barbell Plie Squat

    A barbell squat with a particularly wide stance and outward-directed knees. The demonstrated version uses a wider stance and a more outward knee path than the separate Barbell Sumo Squat variation. The quadriceps, glutes and hip adductors work together to raise the body against the load.

  • Legs · Intermediate

    Barbell Hack Squat (Shallower Range)

    A free-weight squat with the bar held behind the legs and a reduced depth relative to the deeper-range demonstration.

  • Glutes · Intermediate

    Two-Dumbbell Hip Thrust

    A bench-supported hip-extension exercise with a separate dumbbell supported near each hip. It primarily trains the glutes and differs from the single-dumbbell variation in how the load is positioned and held.

  • Back · Intermediate

    Wide-Grip Pull-Up on Straight Bar

    A bodyweight vertical pull-up with a wide overhand grip. It develops back, biceps, and grip strength and is a distinct variation from wide-grip pull-ups performed on angled handles.

  • Core · Intermediate

    Seated Kettlebell Twist

    A weighted core exercise with side-to-side trunk rotation and the feet supported on the floor. The kettlebell adds resistance for the oblique abdominal muscles, while the abdominal and back muscles help control the seated position.

  • Chest · Intermediate

    Wide-Grip Barbell Bench Press

    A horizontal press on a flat bench with wider hand spacing than a medium-grip bench press. It trains the chest, anterior deltoids, and triceps, with a distinct shoulder position and bar path associated with the wider grip.

  • Chest · Intermediate

    Medium-Grip Barbell Bench Press

    A horizontal barbell press performed with the hands around shoulder width. It provides a balanced chest-and-triceps pressing variation between close- and wide-grip bench press setups.

  • Back · Intermediate

    Smith Machine Bent-Over Row (Underhand Grip)

    A horizontal pulling exercise performed with a supinated grip. The underhand grip changes the arm path and increases biceps involvement while the torso remains hinged and stable.

  • Back · Intermediate

    Smith Machine Bent-Over Row (Overhand Grip)

    A bent-over pulling exercise on a fixed bar path using an overhand grip. It emphasizes the upper back, lats, rear deltoids, and scapular control in a guided row variation.

  • Abs · Intermediate

    Cable Side Bend

    A standing cable exercise for the obliques that uses lateral trunk flexion. Performed farther from the pulley, this variation creates a greater resistance demand than the near-pulley version.

  • Legs · Intermediate

    Barbell Bulgarian Squat

    A unilateral lower-body exercise with the rear foot elevated on a bench and a barbell across the upper back, building single-leg strength, balance, and quad and glute development.

  • Back · Intermediate

    Double Dumbbell Bent Over Row

    A compound exercise targeting the upper back, shoulders, and arms. It involves bending at the hips while maintaining a neutral spine to lift two dumbbells towards the torso. This exercise enhances muscle strength and endurance in the back and improves posture.

  • Chest · Intermediate

    Incline Bench Cable Fly

    The Incline Cable Fly is an isolation exercise targeting the upper portion of the pectoral muscles. It involves using a cable machine with an adjustable bench set to an incline position. This exercise helps in developing chest definition and strength, emphasizing the upper chest fibers.

  • Legs · Intermediate

    Band Squat

    A lower-body squat variation that uses resistance bands to load the glutes, quadriceps, and hamstrings. The elastic resistance adds demand throughout the squat pattern.

  • Back · Intermediate

    Smith Bent Over Row

    A compound exercise targeting the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius. This exercise is performed using a Smith machine, which provides stability and control, allowing for focused muscle engagement.