Intermediate exercises
459 exercises, 20 pages
Filters in the catalogueLegs · Intermediate
Single-Leg Deadlift
A unilateral exercise that targets the hamstrings, glutes, and core. It enhances balance, stability, and coordination while also improving lower body strength. This exercise can be performed with bodyweight, dumbbells, or kettlebells.
Shoulders · Intermediate
Seated Dumbbell Shoulder Press
A bilateral overhead press with two dumbbells performed on a bench with a backrest. It trains the anterior and side deltoids together with the triceps and the muscles that rotate the shoulder blades upward.
Shoulders · Intermediate
Barbell Wide-Grip Upright Row
A standing barbell exercise for the shoulders and upper back. Its wide overhand grip distinguishes this variation from the medium- and extra-wide-grip demonstrations in the same family.
Back · Intermediate
T-Bar Chest Suported Row
The T-Bar Chest Supported Row is a compound back exercise targeting the middle and upper back muscles, including the rhomboids, trapezius, and latissimus dorsi. It minimizes lower back strain by providing chest support, allowing for heavier lifting with proper form.
Shoulders · Intermediate
Cable Face Pull
An upper body exercise that targets the rear deltoids, upper back, and traps. It is performed using a cable machine with a rope attachment, focusing on improving shoulder health, posture, and upper back strength.
Abs · Intermediate
Lying Stright Leg Raise
The Lying Straight Leg Raise is an effective exercise targeting the lower abdominal muscles. It involves lifting the legs while lying flat on your back, engaging the core to stabilize the body and control the movement. This exercise helps improve core strength and stability.
Legs · Intermediate
Hopping High Knee Tap
A bodyweight conditioning drill with alternating high-knee raises, brief hops and hand-to-knee contact in front of the body. The repeated changes of support combine hip-flexor work, ankle push-off and rhythmic coordination.
Shoulders · Intermediate
Pike Push-Up Between Chairs
A pike push-up variation using chairs as elevated supports. It retains the shoulder-dominant pressing angle while the support setup changes the available range and stability demand.
Forearms · Intermediate
Wrist Push-Up
A bodyweight forearm exercise involving movement at the wrists while the hands support part of the body. The wrist action, rather than a full elbow bend, distinguishes this variation from a conventional push-up.
Hamstrings · Intermediate
Downward Dog
A static inverted-V pose supported by both palms and feet. It combines a posterior-leg stretch with active support from the arms, shoulder girdle and trunk, without a repeated movement cycle.
Biceps · Intermediate
TRX Biceps Curl
A suspension training exercise that targets the biceps muscles. It utilizes body weight and gravity to provide resistance, enhancing strength and muscle endurance. This exercise is performed using TRX straps, which allow for a range of motion and require core stability.
Chest · Intermediate
Decline Push-Up
A bodyweight press with the feet elevated on a flat bench and the palms on the floor. The demonstrated version uses the toes and forefeet on the bench, with knees unsupported, and trains the chest, front shoulders and triceps through a feet-elevated pressing angle.
Glutes · Intermediate
Hip Thrust
A compound exercise primarily targeting the gluteus maximus, with secondary activation of the hamstrings and quadriceps. It involves extending the hips against resistance while keeping the upper back supported on a bench or platform.
Abs · Intermediate
Weighted Dead Bug
A supine core-control exercise with a separate weight plate in each hand and alternating opposite arm-and-leg movements. The abdominal muscles resist trunk extension as one loaded arm moves overhead and the opposite leg lengthens away from the body.
Abs · Intermediate
Hanging Knees to Elbows (Midpoint Pause)
A hanging core exercise that raises the knees toward the elbows in two stages. A brief pause around the midpoint distinguishes this version from the continuous variation, while the trunk rounds during the final lift.
Abs · Intermediate
Low Cable Horizontal Pallof Press
An anti-rotational core exercise that targets the obliques, transverse abdominis, and rectus abdominis. It involves pressing a cable horizontally from a low pulley position while resisting rotational forces, promoting core stability and strength.
Glutes · Intermediate
Barbell Rear Lunge On Step
A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. By incorporating a step, this variation increases the range of motion and challenges balance and coordination.
Shoulders · Intermediate
Medicine Ball Slam
The slam ball exercise is a dynamic, full-body workout that primarily targets the core, shoulders, and legs. It involves lifting a weighted ball overhead and forcefully slamming it to the ground, engaging multiple muscle groups and enhancing power, coordination, and cardiovascular endurance.
Chest · Intermediate
Floor Dumbbell Press
A strength training exercise that targets the chest, triceps, and shoulders.
Glutes · Intermediate
Weighted Back Extension
An exercise targeting the lower back, glutes, and hamstrings. It involves extending the spine against resistance, typically performed on a hyperextension bench with added weight for increased intensity.
Biceps · Intermediate
Cable Squatting Curl
A cable arm exercise that combines a squat position with a biceps curl. The lower-body position adds postural demand while the cable provides resistance for elbow flexion.
Legs · Intermediate
Smith Squat
A barbell squat performed on the guided vertical path of a Smith machine. It trains the quadriceps and glutes while the machine provides a fixed bar trajectory.
Back · Intermediate
Dumbbell Bent Over Row
A compound exercise targeting the upper back, shoulders, and arms. It involves bending at the hips while keeping the back straight and pulling dumbbells towards the torso, engaging multiple muscle groups including the latissimus dorsi, rhomboids, trapezius, and biceps.
