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
Incline Push-Up (Wide Hand Placement)
An elevated bodyweight push-up with the hands set wide on the support. The wider setup changes the pressing position while the incline keeps the movement less demanding than a floor push-up.
Abs · Beginner
3/4 Sit-Up
A bodyweight abdominal exercise that uses a partial sit-up range rather than a full transition to sitting. It targets the abdominal muscles through a controlled trunk-flexion variation.
Abs · Beginner
Alternating Dumbbell Side Bend
A standing dumbbell exercise that moves continuously between lateral bends on both sides. It emphasizes the obliques through lateral trunk flexion.
Abs · Beginner
Cable Side Bend (Near Pulley)
A standing cable lateral-flexion exercise performed close to the pulley. This shorter setup is a lower-demand variation for the obliques compared with the farther cable side bend.
Glutes · Beginner
Lateral Band Walk
Consists of side steps in a shallow squat with a loop band around the thighs, just above the knees. The band provides resistance for the hip abductors.
Abs · Beginner
Sitting Side Bend on a Chair
A seated lateral trunk-flexion exercise using a chair for support. It emphasizes the obliques and side of the waist while limiting lower-body contribution.
Legs · Beginner
Walking on Treadmill
An indoor cardiovascular exercise with adjustable speed and incline. It provides a controlled walking workload for aerobic endurance, warm-ups, and regular physical activity.
Triceps · Beginner
Rope Triceps Pushdown
An isolation exercise targeting the triceps brachii muscles. It is performed using a cable machine with a rope attachment, emphasizing the lateral and long heads of the triceps. This exercise helps in building strength and muscle definition in the upper arms.
Glutes · Beginner
Glute Bridge Single Leg
An advanced variation of the traditional glute bridge exercise that targets the gluteal muscles, hamstrings, and core. By performing the exercise on one leg, it increases the demand on balance and stability, enhancing unilateral strength and muscle activation.
Legs · Beginner
Butterfly Lean Forward Stretch
A flexibility exercise targeting the inner thighs, hips, and lower back. It helps improve range of motion, reduce muscle tension, and enhance overall flexibility. This stretch is beneficial for athletes and individuals looking to increase mobility in the hip area.
Legs · Beginner
Single Leg Smith Calf Raise
An isolation exercise targeting the calf muscles, specifically the gastrocnemius and soleus. It is performed using a Smith machine, which provides stability and control, allowing for a focused contraction of the calf muscles. This exercise helps in developing strength and definition in the calves.
Triceps · Beginner
One-Arm Overhead Triceps Extension
The Single Arm Overhead Triceps Extension is an isolation exercise targeting the triceps brachii muscle. It involves extending the arm overhead while holding a dumbbell, focusing on the long head of the triceps. This exercise helps in building muscle strength and definition in the upper arm.
Legs · Beginner
Ring Leg Curl
A suspended hamstring curl using gymnastic rings. The moving rings add instability, so the exercise trains hamstrings and glutes together with hip and trunk control.
Abs · Beginner
Seated Barbell Twist
The Barbell Russian Twist is a core exercise that targets the oblique muscles, enhancing rotational strength and stability. This exercise involves holding a barbell with both hands and rotating the torso from side to side while maintaining a seated position with feet elevated off the ground.
Legs · Beginner
Happy Baby Pose
Happy Baby Pose, or Ananda Balasana, is a supine yoga mobility posture for the hips and inner thighs. It is used to explore comfortable hip opening while promoting relaxation through the lower body and lower back.
Shoulders · Beginner
Bird Dog Plank
A core-stability variation that combines a plank position with bird-dog-style limb control. It develops the core, glutes, shoulders, balance, and coordination.
Legs · Beginner
Single-Leg Extension
The Seated One Leg Extension is an isolation exercise that targets the quadriceps muscles located at the front of the thigh.
Forearms · Beginner
One-Arm Dumbbell Reverse Wrist Curl
A seated forearm exercise using a palm-down grip and thigh support. Its isolated wrist-extension movement targets the forearm extensors one hand at a time.
Abs · Beginner
Decline Crunch
An abdominal trunk-flexion exercise performed on a decline bench. The bench angle changes the loading of the rectus abdominis compared with a floor crunch.
Abs · Beginner
Kneeling Cable Abs Crunches
Kneeling Cable Abs Crunches target the rectus abdominis and obliques by using a cable machine to provide constant tension throughout the movement. This exercise enhances core strength and stability.
Triceps · Beginner
Seated Dip Machine
Machine Triceps Dips focus on isolating the triceps muscles using a specialized machine.
Triceps · Beginner
Band Triceps Pushdown
An isolation exercise targeting the triceps brachii muscles. It utilizes resistance bands to provide tension, making it a versatile and accessible exercise for enhancing triceps strength and definition.
Forearms · Beginner
Hand Gripper
A compact exercise tool designed to strengthen the muscles of the forearms, hands, and fingers. It consists of two handles connected by a resistance spring. Regular use can improve grip strength, enhance endurance, and support overall hand health.
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.