Fitness Exercises Database - Free Download
A comprehensive database of 872 strength and cardio exercises with detailed instructions, equipment requirements, and targeted muscle groups. Contains 872 records. Download in Excel, CSV, PDF formats.
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- Data sourced from: https://github.com/exercemus/exercises
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| Name | Category | Description | Equipment | Primary Muscles | Secondary Muscles | Instructions |
|---|---|---|---|---|---|---|
| 3/4 Sit-Up | strength | Sit-Up performed 3/4 of the way up | none | abs | Lie down on the floor and secure your feet. Your legs should be bent at the knees., Place your hands behind or to the side of your head. You will begin with your back on the ground. This will be your… | |
| 90/90 Hamstring | stretching | Hamstring stretch with legs split | none | hamstrings | calves | Lie on your back, with one leg extended straight out., With the other leg, bend the hip and knee to 90 degrees. You may brace your leg with your hands if necessary. This will be your starting position… |
| Machine Crunch | strength | Crunch performed with a machine | machine | abs | Select a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle as you rest the triceps o… | |
| Ab Roller | strength | Rolling from a knee plank to extension | other | abs | shoulders | Hold the Ab Roller with both hands and kneel on the floor., Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This w… |
| Adductor | stretching | One leg adductor foam roll | foam roll | adductors | Lie face down with one leg on a foam roll., Rotate the leg so that the foam roll contacts against your inner thigh. Shift as much weight onto the foam roll as can be tolerated., While trying to relax… | |
| Adductor/Groin | stretching | Groin Split Leg Stretch | none | adductors | Lie on your back with your feet raised towards the ceiling., Have your partner hold your feet or ankles. Abduct your legs as far as you can. This will be your starting position., Attempt to squeeze yo… | |
| Advanced Kettlebell Windmill | strength | kettlebell | abs | glutes, hamstrings, shoulders | Clean and press a kettlebell overhead with one arm., Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind y… | |
| Air Bike | strength | none | abs | Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it.… | ||
| All Fours Quad Stretch | stretching | none | quads | quads | Start off on your hands and knees, then lift your leg off the floor and hold the foot with your hand., Use your hand to hold the foot or ankle, keeping the knee fully flexed, stretching the quadriceps… | |
| Alternate Hammer Curl | strength | Hammer curl performed with dumbbells and one arm at a time | dumbbell | biceps, brachialis | forearms | Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso., The palms of the hands should be facing your torso. This will be your… |
| Alternate Heel Touchers | strength | none | abs | Lie on the floor with the knees bent and the feet on the floor around 18-24 inches apart. Your arms should be extended by your side. This will be your starting position., Crunch over your torso forwar… | ||
| Alternate Incline Dumbbell Curl | strength | dumbbell | biceps | forearms | Sit down on an incline bench with a dumbbell in each hand being held at arms length. Tip: Keep the elbows close to the torso.This will be your starting position., While holding the upper arm stationar… | |
| Alternate Leg Diagonal Bound | plyometrics | none | quads | abductors, adductors, calves, glutes, hamstrings | Assume a comfortable stance with one foot slightly in front of the other., Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to… | |
| Alternating Cable Shoulder Press | strength | cable | shoulders | triceps | Move the cables to the bottom of the tower and select an appropriate weight., Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position., Keeping you… | |
| Alternating Deltoid Raise | strength | dumbbell | shoulders | In a standing position, hold a pair of dumbbells at your side., Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating., Re… | ||
| Alternating Floor Press | strength | kettlebell | chest | abs, shoulders, triceps | Lie on the floor with two kettlebells next to your shoulders., Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward., Extend bot… | |
| Alternating Hang Clean | strength | kettlebell | hamstrings | biceps, calves, forearms, glutes, lower back, traps | Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead., Clean one kettlebell to your shoulder and hold on to the other kettlebell in a h… | |
| Alternating Kettlebell Press | strength | kettlebell | shoulders | triceps | Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do… | |
| Alternating Kettlebell Row | strength | kettlebell | middle back | biceps, lats | Place two kettlebells in front of your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position grab both kettlebells by the handle… | |
| Alternating Renegade Row | strength | kettlebell | middle back | abs, biceps, chest, lats, triceps | Place two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of… | |
| Ankle Circles | stretching | none | calves | Use a sturdy object like a squat rack to hold yourself., Lift the right leg in the air (just around 2 inches from the floor) and perform a circular motion with the big toe. Pretend that you are drawin… | ||
| Ankle On The Knee | stretching | none | glutes | From a lying position, bend your knees and keep your feet on the floor., Place your ankle of one foot on your opposite knee., Grasp the thigh or knee of the bottom leg and pull both of your legs into… | ||
| Anterior Tibialis-SMR | stretching | other | calves | Begin seated on the ground with your legs bent and your feet on the floor., Using a Muscle Roller or a rolling pin, apply pressure to the muscles on the outside of your shins. Work from just below the… | ||
| Anti-Gravity Press | strength | barbell | shoulders | middle back, traps, triceps | Place a bar on the ground behind the head of an incline bench., Lay on the bench face down. With a pronated grip, pick the barbell up from the floor. Flex the elbows, performing a reverse curl to brin… | |
| Arm Circles | stretching | none | shoulders | traps | Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position., Slowly start… | |
| Arnold Dumbbell Press | strength | dumbbell | shoulders | triceps | Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to you… | |
| Around The Worlds | strength | dumbbell | chest | shoulders | Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury… | |
| Atlas Stone Trainer | strongman | other | lower back | biceps, forearms, glutes, hamstrings, quads | This trainer is effective for developing Atlas Stone strength for those who don't have access to stones, and are typically made from bar ends or heavy pipe., Begin by loading the desired weight onto t… | |
| Atlas Stones | strongman | other | lower back | abs, adductors, biceps, calves, forearms, glutes, hamstrings, middle back, quads, traps | Begin with the atlas stone between your feet. Bend at the hips to wrap your arms vertically around the Atlas Stone, attempting to get your fingers underneath the stone. Many stones will have a small f… | |
| Axle Deadlift | strongman | other | lower back | forearms, glutes, hamstrings, middle back, quads, traps | Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typicall… | |
| Back Flyes - With Bands | strength | bands | shoulders | middle back, triceps | Run a band around a stationary post like that of a squat rack., Grab the band by the handles and stand back so that the tension in the band rises., Extend and lift the arms straight in front of you. T… | |
| Backward Drag | strongman | other | quads | calves, forearms, glutes, hamstrings, lower back | Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto., Begin the exercise by moving backwards for a given distance. Leaning back, extend through the legs… | |
| Backward Medicine Ball Throw | plyometrics | medicine ball | shoulders | This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall., Begin standing a few meters in front of your partner, both facing the… | ||
| Balance Board | strength | other | calves | hamstrings, quads | Place a balance board in front of you., Stand up on it and try to balance yourself., Hold the balance for as long as desired. | |
| Ball Leg Curl | strength | exercise ball | hamstrings | calves, glutes | Begin on the floor laying on your back with your feet on top of the ball., Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position… | |
| Band Assisted Pull-Up | strength | other | lats | abs, forearms, middle back | Choke the band around the center of the pullup bar. You can use different bands to provide varying levels of assistance., Pull the end of the band down, and place one bent knee into the loop, ensuring… | |
| Band Good Morning | strength | bands | hamstrings | glutes, lower back | Using a 41 inch band, stand on one end, spreading your feet a small amount. Bend at the hips to loop the end of the band behind your neck. This will be your starting position., Keeping your legs strai… | |
| Band Good Morning (Pull Through) | strength | bands | hamstrings | glutes, lower back | Loop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help hold the band in position., Begin by bending at the hips, getting your butt back as… | |
| Band Hip Adductions | strength | bands | adductors | Anchor a band around a solid post or other object., Stand with your left side to the post, and put your right foot through the band, getting it around the ankle., Stand up straight and hold onto the p… | ||
| Band Pull Apart | strength | bands | shoulders | middle back, traps | Begin with your arms extended straight out in front of you, holding the band with both hands., Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.,… | |
| Band Skullcrusher | strength | Skullcrusher performed with bands | bands | triceps | forearms | Secure a band to the base of a rack or the bench. Lay on the bench so that the band is lined up with your head., Take hold of the band, raising your elbows so that the upper arm is perpendicular to th… |
| Dumbbell Skullcrusher | strength | Skullcrusher performed with dumbbells | dumbbell, bench | triceps | forearms | Hold the dumbbells and lay down on a flat bench in such a way that around 1/4 of your head is over the edge., Stretch your arms with the weights and bend them so that the dumbbells are lowered (make s… |
| Barbell Ab Rollout | strength | barbell | abs | lower back, shoulders | For this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to an Olympic barbell (loaded with 5-10 lbs on each side) instead.… | |
| Barbell Ab Rollout - On Knees | strength | barbell | abs | lower back, shoulders | Hold an Olympic barbell loaded with 5-10lbs on each side and kneel on the floor., Now place the barbell on the floor in front of you so that you are on all your hands and knees (as in a kneeling push… | |
| Barbell Bench Press | strength | Bench press performed with a medium grip on a barbell | barbell, bench | chest | shoulders, triceps | Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold i… |
| Barbell Curl | strength | A biceps curl performed with a barbell | barbell | biceps | brachialis, forearms | Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starti… |
| Barbell Curls Lying Against An Incline | strength | barbell | biceps | Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be your starting position., While keeping the upper arms stationary, curl the weight up… | ||
| Barbell Deadlift | strength | barbell | lower back | calves, forearms, glutes, hamstrings, lats, middle back, quads, traps | Stand in front of a loaded barbell., While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the sta… | |
| Barbell Full Squat | strength | barbell | quads | calves, glutes, hamstrings, lower back | This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step… | |
| Barbell Glute Bridge | strength | barbell | glutes | calves, hamstrings | Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is direct… | |
| Barbell Guillotine Bench Press | strength | Bench press performed with a barbell over the neck | barbell, bench | chest | shoulders, triceps | Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck… |
| Barbell Hack Squat | strength | barbell | quads | calves, forearms, hamstrings | Stand up straight while holding a barbell behind you at arms length and your feet at shoulder width. Tip: A shoulder width grip is best with the palms of your hands facing back. You can use wrist wrap… | |
| Barbell Hip Thrust | strength | barbell | glutes | calves, hamstrings | Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.… | |
| Barbell Incline Bench Press | strength | Incline bench press performed with a medium grip on the barbell | barbell, bench | chest | shoulders, triceps | Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and ho… |
| Barbell Incline Shoulder Raise | strength | barbell | shoulders | chest | Lie back on an Incline Bench. Using a medium width grip (a grip that is slightly wider than shoulder width), lift the bar from the rack and hold it straight over you with your arms straight. This will… | |
| Barbell Lunge | strength | barbell | quads | calves, glutes, hamstrings | This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step… | |
| Barbell Rear Delt Row | strength | barbell | shoulders | biceps, lats, middle back | Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip., Bend knees slightly and bend over as you keep the natural arch of your… | |
| Barbell Rollout from Bench | strength | barbell | abs | glutes, hamstrings, lats, shoulders | Place a loaded barbell on the ground, near the end of a bench. Kneel with both legs on the bench, and take a medium to narrow grip on the barbell. This will be your starting position., To begin, exten… | |
| Barbell Seated Calf Raise | strength | barbell | calves | soleus | Place a block about 12 inches in front of a flat bench., Sit on the bench and place the ball of your feet on the block., Have someone place a barbell over your upper thighs about 3 inches above your k… | |
| Barbell Shoulder Press | strength | barbell | shoulders | chest, triceps | Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward)., Once you pick up the barbe… | |
| Barbell Shrug | strength | barbell | traps | Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than… | ||
| Barbell Shrug Behind The Back | strength | barbell | traps | forearms, middle back | Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). Tip: Your hands should be a little wider than shoul… | |
| Barbell Side Bend | strength | barbell | abs | lower back | Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be shoulder width apart. This will be your starting position., While keeping… | |
| Barbell Side Split Squat | strength | barbell | quads | calves, hamstrings, lower back | Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be placed wide apart with the foot of the lead leg angled out to the side. Th… | |
| Barbell Squat | strength | barbell | quads | calves, glutes, hamstrings, lower back | This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, st… | |
| Barbell Squat To A Bench | strength | barbell | quads | calves, glutes, hamstrings, lower back | This exercise is best performed inside a squat rack for safety purposes. To begin, first place a flat bench or a box behind you. The flat bench is used to teach you to set your hips back and to hit de… | |
| Barbell Step Ups | strength | barbell | quads | calves, glutes, hamstrings, quads | Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck) and stand upright behind an elevated platform (such as the one used for spotting behind a flat… | |
| Barbell Walking Lunge | strength | barbell | quads | calves, glutes, hamstrings | Begin standing with your feet shoulder width apart and a barbell across your upper back., Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches th… | |
| Battling Ropes | strength | other | shoulders | chest, forearms | For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your sta… | |
| Bear Crawl Sled Drags | strongman | other | quads | calves, glutes, hamstrings | Wearing either a harness or a loose weight belt, attach the chain to the back so that you will be facing away from the sled. Bend down so that your hands are on the ground. Your back should be flat an… | |
| Behind Head Chest Stretch | stretching | other | chest | shoulders | Sit upright on the floor with your partner behind you., Place your hands behind your hand, and push your elbows back as far as you can. Your partner should hold your elbows. This will be your starting… | |
| Bench Dips | strength | Dips performed on a bench | bench | triceps | chest, shoulders | For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully exte… |
| Bench Jump | plyometrics | none | quads | calves, glutes, hamstrings | Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position., Perform a short squat in preparation for the jump; swing your arms… | |
| Band Bench Press | strength | Bench press performed with bands | bands, bench | chest | shoulders, triceps | Using a flat bench secure a band under the leg of the bench that is nearest to your head., Once the band is secure, grab it by both handles and lie down on the bench., Extend your arms so that you are… |
| Barbell Bench Press with Chains | strength | Bench press performed with chains hanging from the barbell | barbell, bench | chest, triceps | shoulders | Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar., Lying on the bench, get your head beyond the bar if possible. Tuck your feet underneath you an… |
| Bench Sprint | plyometrics | other | quads | calves, glutes, hamstrings | Stand on the ground with one foot resting on a bench or box with your heel close to the edge., Push off with your foot on top of the bench, extending through the hip and knee., Land with the opposite… | |
| Bent-Arm Barbell Pullover | strength | barbell | lats | chest, lats, shoulders, triceps | Lie on a flat bench with a barbell using a shoulder grip width., Hold the bar straight over your chest with a bend in your arms. This will be your starting position., While keeping your arms in the be… | |
| Bent-Arm Dumbbell Pullover | strength | dumbbell | chest | lats, shoulders, triceps | Place a dumbbell standing up on a flat bench., Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with onl… | |
| Bent-Knee Hip Raise | strength | none | abs | Lay flat on the floor with your arms next to your sides., Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches., Using your lower abs, bring your knees i… | ||
| Bent Over Barbell Row | strength | barbell | middle back | biceps, lats, shoulders | Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel… | |
| Bent Over Dumbbell Rear Delt Raise With Head On Bench | strength | dumbbell | shoulders | Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you., While keeping your back straight and maintaining the natural arch of your back, lean forward until y… | ||
| Bent Over Low-Pulley Side Lateral | strength | cable | shoulders | lower back, middle back, traps | Select a weight and hold the handle of the low pulley with your right hand., Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand p… | |
| Bent Over One-Arm Long Bar Row | strength | barbell | middle back | biceps, lats, lower back, traps | Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot… | |
| Bent Over Two-Arm Long Bar Row | strength | barbell | middle back | biceps, lats | Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot… | |
| Bent Over Two-Dumbbell Row | strength | dumbbell | middle back | biceps, lats, shoulders | With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almo… | |
| Bent Over Two-Dumbbell Row With Palms In | strength | dumbbell | middle back | biceps, lats | With a dumbbell in each hand (palms facing each other), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to t… | |
| Bent Press | strength | kettlebell | abs | glutes, hamstrings, lower back, quads, shoulders, triceps | Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do… | |
| Bicycling | cardio | other | quads | calves, glutes, hamstrings | To begin, seat yourself on the bike and adjust the seat to your height. | |
| Bicycling, Stationary | cardio | machine | quads | calves, glutes, hamstrings | To begin, seat yourself on the bike and adjust the seat to your height., Select the desired option from the menu. You may have to start pedaling to turn it on. You can use the manual setting, or you c… | |
| Board Press | strength | barbell | triceps | chest, forearms, lats, shoulders | Begin by lying on the bench, getting your head beyond the bar if possible. One to five boards, made out of 2x6's, can be screwed together and held in place by a training partner, bands, or just tucked… | |
| Body-Up | strength | none | triceps | abs, forearms | Assume a plank position on the ground. You should be supporting your bodyweight on your toes and forearms, keeping your torso straight. Your forearms should be shoulder-width apart. This will be your… | |
| Body Tricep Press | strength | none | triceps | Position a bar in a rack at chest height., Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be… | ||
| Bodyweight Flyes | strength | ez curl bar | chest | abs, shoulders, triceps | Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll., Assume a push-up position over the bars, supporting your weight on your toes and hands with your ar… | |
| Bodyweight Mid Row | strength | other | middle back | biceps, lats | Begin by taking a medium to wide grip on a pull-up apparatus with your palms facing away from you. From a hanging position, tuck your knees to your chest, leaning back and getting your legs over your… | |
| Bodyweight Squat | strength | none | quads | glutes, hamstrings | Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position., Begin the movement by flexing your knees and hips, sitting back with your hi… | |
| Bodyweight Walking Lunge | strength | none | quads | calves, glutes, hamstrings | Begin standing with your feet shoulder width apart and your hands on your hips., Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground.… | |
| Bosu Ball Cable Crunch With Side Bends | strength | cable | abs | Connect a standard handle to each arm of a cable machine, and position them in the most downward position., Grab a Bosu Ball and position it in front and center of the cable machine., Lie down on the… | ||
| Bottoms-Up Clean From The Hang Position | strength | kettlebell | forearms | biceps, shoulders | Initiate the exercise by standing upright with a kettlebell in one hand., Swing the kettlebell back forcefully and then reverse the motion forcefully. Crush the kettlebell handle as hard as possible a… | |
| Bottoms Up | strength | none | abs | Begin by lying on your back on the ground. Your legs should be straight and your arms at your side. This will be your starting position., To perform the movement, tuck the knees toward your chest by f… | ||
| Box Jump (Multiple Response) | plyometrics | other | hamstrings | abductors, adductors, calves, glutes, quads | Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent., Using the arms to aid in the initial burst, jump upward… | |
| Box Skip | plyometrics | other | hamstrings | abductors, adductors, calves, glutes, quads | You will need several boxes lined up about 8 feet apart., Begin facing the first box with one leg slightly behind the other., Drive off the back leg, attempting to gain as much height with the hips as… | |
| Box Squat | strength | barbell | quads | adductors, calves, glutes, hamstrings, lower back | The box squat allows you to squat to desired depth and develop explosive strength in the squat movement. Begin in a power rack with a box at the appropriate height behind you. Typically, you would aim… | |
| Box Squat with Bands | strength | barbell | quads | abductors, adductors, calves, glutes, hamstrings, lower back | Begin in a power rack with a box at the appropriate height behind you. Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension. If dum… | |
| Box Squat with Chains | strength | barbell | quads | abductors, adductors, calves, glutes, hamstrings, lower back | Begin in a power rack with a box at the appropriate height behind you. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired., To… | |
| Brachialis-SMR | stretching | foam roll | biceps | Lie on your side, with your upper arm against the foam roller. The upper arm should be more or less aligned with your body, with the outside of the bicep pressed against the foam roller., Raise your h… | ||
| Bradford/Rocky Presses | strength | barbell | shoulders | triceps | Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle betwee… | |
| Butt-Ups | strength | none | abs | Begin a pushup position but with your elbows on the ground and resting on your forearms. Your arms should be bent at a 90 degree angle., Arch your back slightly out rather than keeping your back compl… | ||
| Butt Lift (Bridge) | strength | none | glutes | hamstrings | Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position., Pushing mainly with your hee… | |
| Machine Chest Fly | strength | Chest fly performed on a machine | machine | chest | Sit on the machine with your back flat on the pad., Take hold of the handles. This will be your starting position., Push the handles together slowly as you squeeze your chest in the middle. Breathe ou… | |
| Cable Chest Press | strength | cable | chest | shoulders, triceps | Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about… | |
| Cable Crossover | strength | cable | chest | shoulders | To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand., Step forward in front of an ima… | |
| Cable Crunch | strength | Crunch performed with a cable machine | cable | abs | Kneel below a high pulley that contains a rope attachment., Grasp cable rope attachment and lower the rope until your hands are placed next to your face., Flex your hips slightly and allow the weight… | |
| Cable Deadlifts | strength | cable | quads | forearms, glutes, hamstrings, lower back | Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights., To begin, squat down be flexing your hips and knees until you can reach the handl… | |
| Cable Hammer Curls (Rope Attachment) | strength | Hammer curl performed with cable machine | cable | biceps, brachialis | forearms | Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it., Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the… |
| Cable Hip Adduction | strength | cable | quads | Stand in front of a low pulley facing forward with one leg next to the pulley and the other one away., Attach the ankle cuff to the cable and also to the ankle of the leg that is next to the pulley.,… | ||
| Cable Incline Pushdown | strength | cable | lats | Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it., Grasp the straight bar attachment overhead with a pronated (overhand; palms down) shoulder wid… | ||
| Cable Incline Triceps Extension | strength | cable | triceps | Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it., Grasp the straight bar attachment overhead with a pronated (overhand; palms down) narrow grip… | ||
| Cable Internal Rotation | strength | cable | shoulders | Sit next to a low pulley sideways (with legs stretched in front of you or crossed) and grasp the single hand cable attachment with the arm nearest to the cable. Tip: If you can adjust the pulley heigh… | ||
| Cable Iron Cross | strength | cable | chest | Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand., Stand directly between both pulleys with your arms extended out to your sides. Your… | ||
| Cable Judo Flip | strength | cable | abs | Connect a rope attachment to a tower, and move the cable to the lowest pulley position. Stand with your side to the cable with a wide stance, and grab the rope with both hands., Twist your body away f… | ||
| Cable Lying Triceps Extension | strength | cable | triceps | Lie on a flat bench and grasp the straight bar attachment of a low pulley with a narrow overhand grip. Tip: The easiest way to do this is to have someone hand you the bar as you lay down., With your a… | ||
| Cable One Arm Tricep Extension | strength | cable | triceps | With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack., Now pu… | ||
| Cable Preacher Curl | strength | cable | biceps | forearms | Place a preacher bench about 2 feet in front of a pulley machine., Attach a straight bar to the low pulley., Sit at the preacher bench with your elbow and upper arms firmly on top of the bench pad and… | |
| Cable Rear Delt Fly | strength | cable | shoulders | Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head., Grab the left pulley with your right hand and the right pulley with your left hand, crossing… | ||
| Cable Reverse Crunch | strength | cable | abs | Connect an ankle strap attachment to a low pulley cable and position a mat on the floor in front of it., Sit down with your feet toward the pulley and attach the cable to your ankles., Lie down, eleva… | ||
| Cable Rope Overhead Triceps Extension | strength | cable | triceps | Attach a rope to the bottom pulley of the pulley machine., Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other).… | ||
| Cable Rope Rear-Delt Rows | strength | cable | shoulders | biceps, middle back | Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back., Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be… | |
| Cable Russian Twists | strength | cable | abs | Connect a standard handle attachment, and position the cable to a middle pulley position., Lie on a stability ball perpendicular to the cable and grab the handle with one hand. You should be approxima… | ||
| Cable Seated Crunch | strength | cable | abs | Seat on a flat bench with your back facing a high pulley., Grasp the cable rope attachment with both hands (with the palms of the hands facing each other) and place your hands securely over both shoul… | ||
| Cable Seated Lateral Raise | strength | cable | shoulders | middle back, traps | Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind y… | |
| Cable Shoulder Press | strength | cable | shoulders | triceps | Move the cables to the bottom of the towers and select an appropriate weight., Stand directly in between the uprights. Grasp the cables and hold them at shoulder height, palms facing forward. This wil… | |
| Cable Shrugs | strength | cable | traps | Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip., Stand erect close to the pulley with your arms extended in fro… | ||
| Cable Wrist Curl | strength | cable | forearms | Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment., Use your arms to grab the cable bar with a narrow to shoulder width supinated grip (palms up) and… | ||
| Calf-Machine Shoulder Shrug | strength | machine | traps | Position yourself on the calf machine so that the shoulder pads are above your shoulders. Your torso should be straight with the arms extended normally by your side. This will be your starting positio… | ||
| Calf Press | strength | machine | calves | soleus | Adjust the seat so that your legs are only slightly bent in the start position. The balls of your feet should be firmly on the platform., Select an appropriate weight, and grasp the handles. This will… | |
| Calf Press On The Leg Press Machine | strength | machine | calves | soleus | Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance., Lower the safety bars holding the weighted pl… | |
| Calf Raise On A Dumbbell | strength | dumbbell | calves | soleus | Hang on to a sturdy object for balance and stand on a dumbbell handle, preferably one with round plates so that it rolls as in this manner you have to work harder to stabilize yourself; thus increasin… | |
| Calf Raises - With Bands | strength | bands | calves | soleus | Grab an exercise band and stand on it with your toes making sure that the length of the band between the foot and the arms is the same for both sides., While holding the handles of the band, raise the… | |
| Calf Stretch Elbows Against Wall | stretching | none | calves | Stand facing a wall from a couple feet away., Lean against the wall, placing your weight on your forearms., Attempt to keep your heels on the ground. Hold for 10-20 seconds. You may move further or cl… | ||
| Calf Stretch Hands Against Wall | stretching | none | calves | Stand facing a wall from several feet away. Stagger your stance, placing one foot forward., Lean forward and rest your hands on the wall, keeping your heel, hip and head in a straight line., Attempt t… | ||
| Calves-SMR | stretching | foam roll | calves | Begin seated on the floor. Place a foam roller underneath your lower leg. Your other leg can either be crossed over the opposite or be placed on the floor, supporting some of your weight. This will be… | ||
| Car Deadlift | strongman | other | quads | forearms, glutes, hamstrings, lower back, traps | This event apparatus typically has neutral grip handles, however some have a straight bar that you can approach like a normal deadlift. The apparatus can be loaded with a vehicle or other heavy object… | |
| Car Drivers | strength | barbell | shoulders | forearms | While standing upright, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended straight out in front of you. This… | |
| Carioca Quick Step | plyometrics | none | adductors | abs, abductors, calves, glutes, hamstrings, quads | Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position., With your right foot, quick step behind and pull the knee up., Fire your arms back up when you pull the r… | |
| Cat Stretch | stretching | none | lower back | middle back, traps | Position yourself on the floor on your hands and knees., Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop., Hold for 15 seconds. | |
| Catch and Overhead Throw | plyometrics | medicine ball | lats | abs, chest, shoulders | Begin standing while facing a wall or a partner., Using both hands, position the ball behind your head, stretching as much as possible, and forcefully throw the ball forward., Ensure that you follow y… | |
| Chain Handle Extension | strength | other | triceps | You will need two cable handle attachments and a flat bench, as well as chains, for this exercise. Clip the middle of the chains to the handles, and position yourself on the flat bench. Your elbows sh… | ||
| Chain Press | strength | other | chest | shoulders, triceps | Begin by connecting the chains to the cable handle attachments. Position yourself on the flat bench in the same position as for a dumbbell press. Your wrists should be pronated and arms perpendicular… | |
| Chair Leg Extended Stretch | stretching | other | hamstrings | adductors | Sit upright in a chair and grip the seat on the sides., Raise one leg, extending the knee, flexing the ankle as you do so., Slowly move that leg outward as far as you can, and then back to the center… | |
| Chair Lower Back Stretch | stretching | none | lats | lower back | Sit upright on a chair., Bend to one side with your arm over your head. You can hold onto the chair with your free hand., Hold for 10 seconds, and repeat for your other side. | |
| Chair Squat | strength | machine | quads | calves, glutes, hamstrings | To begin, first set the bar to a position that best matches your height. Once the bar is loaded, step under it and position it across the back of your shoulders., Take the bar with your hands facing f… | |
| Chair Upper Body Stretch | stretching | other | shoulders | biceps, chest | Sit on the edge of a chair, gripping the back of it., Straighten your arms, keeping your back straight, and pull your upper body forward so you feel a stretch. Hold for 20-30 seconds. | |
| Chest And Front Of Shoulder Stretch | stretching | other | chest | shoulders | Start off by standing with your legs together, holding a bodybar or a broomstick., Take a slightly wider than shoulder width grip on the pole and hold it in front of you with your palms facing down.,… | |
| Chest Push (multiple response) | plyometrics | medicine ball | chest | abs, shoulders, triceps | Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest., Execute the pass by exploding forward and outward with the hips while pushing the… | |
| Chest Push (single response) | plyometrics | medicine ball | chest | abs, shoulders, triceps | Begin in a kneeling position holding the medicine ball with both hands tightly into the chest., Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possibl… | |
| Chest Push from 3 point stance | plyometrics | medicine ball | chest | abs, shoulders, triceps | Begin in a three point stance, squatted down with your back flat and one hand on the ground. Place the medicine ball directly in front of you., To begin, take your first step as you pull the ball to y… | |
| Chest Push with Run Release | plyometrics | medicine ball | chest | abs, shoulders, triceps | Begin in an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position., While taking your first step draw the medicine b… | |
| Chest Stretch on Stability Ball | stretching | exercise ball | chest | Get on your hands and knees next to an exercise ball., Place your elbows on top of the ball, keeping your arm out to your side. This will be your starting position., Lower your torso towards the floor… | ||
| Child's Pose | stretching | none | lower back | glutes, middle back | Get on your hands and knees, walk your hands in front of you., Lower your buttocks down to sit on your heels. Let your arms drag along the floor as you sit back to stretch your entire spine., Once you… | |
| Chin-Up | strength | none | lats | biceps, forearms, middle back | Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width., As you have both arms extended in front of you holding the bar at the chosen grip width, keep your tor… | |
| Chin To Chest Stretch | stretching | none | neck | traps | Get into a seated position on the floor., Place both hands at the rear of your head, fingers interlocked, thumbs pointing down and elbows pointing straight ahead. Slowly pull your head down to your ch… | |
| Circus Bell | strongman | other | shoulders | forearms, glutes, hamstrings, lower back, traps, triceps | The circus bell is an oversized dumbbell with a thick handle. Begin with the dumbbell between your feet, and grip the handle with both hands., Clean the dumbbell by extending through your hips and kne… | |
| Clean | olympic weightlifting | barbell | hamstrings | calves, forearms, glutes, lower back, quads, shoulders, traps | With a barbell on the floor close to the shins, take an overhand (or hook) grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest u… | |
| Clean Deadlift | olympic weightlifting | barbell | hamstrings | forearms, glutes, lower back, middle back, quads, traps | Begin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulde… | |
| Clean Pull | olympic weightlifting | barbell | quads | forearms, glutes, hamstrings, lower back, traps | With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up,… | |
| Clean Shrug | olympic weightlifting | barbell | traps | forearms, shoulders | Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward., Shrug your shoulders towards you… | |
| Clean and Jerk | olympic weightlifting | barbell | shoulders | abs, glutes, hamstrings, lower back, quads, traps, triceps | With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up,… | |
| Clean and Press | strength | barbell | shoulders | abs, calves, glutes, hamstrings, lower back, middle back, quads, shoulders, traps, triceps | Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip th… | |
| Clean from Blocks | olympic weightlifting | barbell | quads | calves, glutes, hamstrings, shoulders, traps | With a barbell on boxes or stands of the desired height, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward,… | |
| Clock Push-Up | strength | none | chest | shoulders, triceps | Move into a prone position on the floor, supporting your weight on your hands and toes., Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the… | |
| Close-Grip Barbell Bench Press | strength | Flat bench press performed with a close grip on a barbell | barbell, bench | triceps | chest, shoulders | Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position., As you breat… |
| Close-Grip Dumbbell Press | strength | dumbbell | triceps | chest, shoulders | Place a dumbbell standing up on a flat bench., Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface. H… | |
| Close-Grip EZ-Bar Curl with Band | strength | ez curl bar | biceps | forearms | Attach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a narrow, supinated grip on the EZ bar. The elbows should be close to the torso. This w… | |
| Close-Grip EZ-Bar Press | strength | ez curl bar | triceps | chest, shoulders | Lie on a flat bench with an EZ bar loaded to an appropriate weight., Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the… | |
| Close-Grip EZ Bar Curl | strength | barbell | biceps | forearms | Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape o… | |
| Close-Grip Front Lat Pulldown | strength | cable | lats | biceps, middle back, shoulders | Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raise… | |
| Close-Grip Push-Up off of a Dumbbell | strength | none | triceps | abs, chest, shoulders | Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your startin… | |
| Close-Grip Standing Barbell Curl | strength | barbell | biceps | forearms | Hold a barbell with both hands, palms up and a few inches apart., Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This wi… | |
| Cocoons | strength | none | abs | Begin by lying on your back on the ground. Your legs should be straight and your arms extended behind your head. This will be your starting position., To perform the movement, tuck the knees toward yo… | ||
| Conan's Wheel | strongman | other | quads | abs, biceps, calves, forearms, lower back, shoulders, traps | With the weight loaded, take a zurcher hold on the end of the implement. Place the bar in the crook of the elbow and hold onto your wrist. Try to keep the weight off of the forearms., Begin by lifting… | |
| Concentration Curls | strength | dumbbell | biceps | forearms | Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor., Use your right arm to pick the dumbbell up. Place… | |
| Cross-Body Crunch | strength | none | abs | Lie flat on your back and bend your knees about 60 degrees., Keep your feet flat on the floor and place your hands loosely behind your head. This will be your starting position., Now curl up and bring… | ||
| Cross Body Hammer Curl | strength | Hammer curl performed with dumbbells across the body | dumbbell | biceps, brachialis | forearms | Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in., While keeping your palms facing in and without twisting your arm, curl the dumbbell o… |
| Cross Over - With Bands | strength | bands | chest | biceps, shoulders | Secure an exercise band around a stationary post., While facing away from the post, grab the handles on both ends of the band and step forward enough to create tension on the band., Raise your arms to… | |
| Crossover Reverse Lunge | stretching | none | lower back | abs, abductors, glutes, hamstrings, quads | Stand with your feet shoulder width apart. This will be your starting position., Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your tors… | |
| Crucifix | strongman | other | shoulders | forearms | In the crucifix, you statically hold weights out to the side for time. While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes an… | |
| Crunch - Hands Overhead | strength | none | abs | Lie on the floor with your back flat and knees bent with around a 60-degree angle between the hamstrings and the calves., Keep your feet flat on the floor and stretch your arms overhead with your palm… | ||
| Crunch - Legs On Exercise Ball | strength | none | abs | Lie flat on your back with your feet resting on an exercise ball and your knees bent at a 90 degree angle., Place your feet three to four inches apart and point your toes inward so they touch., Place… | ||
| Crunches | strength | none | abs | Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart… | ||
| Cuban Press | strength | dumbbell | shoulders | traps | Take a dumbbell in each hand with a pronated grip in a standing position. Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the scarecrow position. This… | |
| Dancer's Stretch | stretching | none | lower back | abductors, glutes | Sit up on the floor., Cross your right leg over your left, keeping the knee bent. Your left leg is straight and down on the floor., Place your left arm on your right leg and your right hand on the flo… | |
| Dead Bug | strength | none | abs | Begin lying on your back with your hands extended above you toward the ceiling., Bring your feet, knees, and hips up to 90 degrees., Exhale hard to bring your ribcage down and flatten your back onto t… | ||
| Deadlift with Bands | strength | barbell | lower back | forearms, glutes, hamstrings, middle back, quads, traps | To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. For long bands, they will need to be anchored to a secure base, such as heavy dumbbells or a… | |
| Deadlift with Chains | strength | barbell | lower back | forearms, glutes, hamstrings, middle back, quads, traps | You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift., Approach the bar so that it is centered over your feet. Y… | |
| Barbell Decline Bench Press | strength | Decline bench press performed with a medium grip on a barbell | barbell, bench | chest | shoulders, triceps | Secure your legs at the end of the decline bench and slowly lay down on the bench., Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms… |
| Decline Close-Grip Bench To Skull Crusher | strength | barbell | triceps | chest, shoulders | Secure your legs at the end of the decline bench and slowly lay down on the bench., Using a close grip (a grip that is slightly less than shoulder width), lift the bar from the rack and hold it straig… | |
| Decline Crunch | strength | bench | abs | Secure your legs at the end of the decline bench and lie down., Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head., While p… | ||
| Dumbbell Decline Bench Press | strength | Decline bench press performed with a dumbbells | dumbbell, bench | chest | shoulders, triceps | Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other., Once you are laying down, move the… |
| Decline Dumbbell Flyes | strength | dumbbell | chest | Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other., Once you are laying down, move the… | ||
| Decline Dumbbell Triceps Extension | strength | dumbbell | triceps | Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other., Once you are laying down, move the… | ||
| Decline EZ Bar Triceps Extension | strength | barbell | triceps | Secure your legs at the end of the decline bench and slowly lay down on the bench., Using a close grip (a grip that is slightly less than shoulder width), lift the EZ bar from the rack and hold it str… | ||
| Decline Oblique Crunch | strength | none | abs | Secure your legs at the end of the decline bench and slowly lay down on the bench., Raise your upper body off the bench until your torso is about 35-45 degrees if measured from the floor., Put one han… | ||
| Decline Push-Up | strength | none | chest | shoulders, triceps | Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position., Next, lower… | |
| Decline Reverse Crunch | strength | none | abs | Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position., Hold your legs parallel to the floor using your abs to hold… | ||
| Decline Smith Press | strength | machine | chest | shoulders, triceps | Place a decline bench underneath the Smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Using a pronated grip that is wider th… | |
| Deficit Deadlift | strength | barbell | lower back | forearms, glutes, hamstrings, middle back, quads, traps | Begin by having a platform or weight plates that you can stand on, usually 1-3 inches in height. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend… | |
| Depth Jump Leap | plyometrics | other | quads | abductors, adductors, calves, glutes, hamstrings | For this drill you will need two boxes or benches, one 12 to 16 inches high and the other 22 to 26 inches high., Stand on one of the two boxes with arms at the sides; feet should be together and sligh… | |
| Machine Dips | strength | Dips performed on a machine | machine | triceps | chest, shoulders | Sit securely in a dip machine, select the weight and firmly grasp the handles., Now keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be bent at a 90 degre… |
| Dips (Chest Focus) | strength | Dips with a chest focus performed on parallel bars (or similar) | other | chest | shoulders, triceps, abs | For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars., While breathing in, lower yourself slo… |
| Dips (Triceps Focus) | strength | Dips with a triceps focus performed on parallel bars (or similar) | other | triceps | chest, shoulders, abs | To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars., Now, inhale and slowly lower yourself downward. Your torso should remain upright and you… |
| Donkey Calf Raises | strength | other | calves | soleus | For this exercise you will need access to a donkey calf raise machine. Start by positioning your lower back and hips under the padded lever provided. The tailbone area should be the one making contact… | |
| Double Kettlebell Alternating Hang Clean | strength | kettlebell | hamstrings | biceps, calves, forearms, glutes, lower back, quads, traps | Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead., Clean one kettlebell to your shoulder and hold on to the other kettlebell., With… | |
| Double Kettlebell Jerk | strength | kettlebell | shoulders | calves, quads, triceps | Hold a kettlebell by the handle in each hand., Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as… | |
| Double Kettlebell Push Press | strength | kettlebell | shoulders | calves, quads, triceps | Clean two kettlebells to your shoulders., Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead., Once the kettlebells are locked out… | |
| Double Kettlebell Snatch | strength | kettlebell | shoulders | glutes, hamstrings, quads | Place two kettlebells behind your feet. Bend your knees and sit back to pick up the kettlebells., Swing the kettlebells between your legs forcefully and reverse the direction., Drive through with your… | |
| Double Kettlebell Windmill | strength | kettlebell | abs | glutes, hamstrings, shoulders, triceps | Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pul… | |
| Double Leg Butt Kick | plyometrics | none | quads | abductors, adductors, calves, glutes, hamstrings | Begin standing with your knees slightly bent., Quickly squat a short distance, flexing the hips and knees, and immediately extend to jump for maximum vertical height., As you go up, tuck your heels by… | |
| Downward Facing Balance | strength | exercise ball | glutes | abs, hamstrings | Lie facedown on top of an exercise ball., While resting on your stomach on the ball, walk your hands forward along the floor and lift your legs, extending your elbows and knees. | |
| Drag Curl | strength | barbell | biceps | forearms | Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position., As you exhale, curl the bar up while keeping the elb… | |
| Drop Push | plyometrics | other | chest | shoulders, triceps | Position low boxes or other platforms 2-3 feet apart., Move to a pushup position between them, supporting yourself by placing your hands on the boxes., With good posture, drop from the platforms by pr… | |
| Dumbbell Alternate Bicep Curl | strength | dumbbell | biceps | forearms | Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs., While holding the upper arm st… | |
| Dumbbell Bench Press | strength | Bench press performed with dumbbells | dumbbell, bench | chest | shoulders, triceps | Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other., Then, using your thighs to help raise the dumbbells up, lift th… |
| Dumbbell Bench Press with Neutral Grip | strength | dumbbell | chest | shoulders, triceps | Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted., Maintaining a neutral grip, palms facing each other, begin with… | |
| Dumbbell Bicep Curl | strength | A biceps curl performed with dumbbells | dumbbell | biceps | brachialis, forearms | Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting positi… |
| Dumbbell Clean | strength | dumbbell | hamstrings | calves, forearms, glutes, lower back, quads, shoulders, traps | Begin standing with a dumbbell in each hand with your feet shoulder width apart., Lower the weights to the floor by flexing at the hips and knees, pushing your hips back until the dumbbells reach the… | |
| Dumbbell Floor Press | strength | dumbbell | triceps | chest, shoulders | Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you., Lower the weights until your upper arm comes in contact with the floor. You… | |
| Dumbbell Flyes | strength | dumbbell | chest | Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other., Then using your thighs to help raise the dumbbells, lift the dum… | ||
| Dumbbell Incline Row | strength | dumbbell | middle back | biceps, forearms, lats, shoulders | Using a neutral grip, lean into an incline bench., Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position., Retract the shoulder blades… | |
| Dumbbell Incline Shoulder Raise | strength | dumbbell | shoulders | triceps | Sit on an Incline Bench while holding a dumbbell on each hand on top of your thighs., Lift your legs up to kick the weights to your shoulders and lean back. Position the dumbbells above your shoulders… | |
| Dumbbell Lunges | strength | dumbbell | quads | calves, glutes, hamstrings | Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position., Step forward with your right leg around 2 feet or so from the foot being left sta… | |
| Dumbbell Lying One-Arm Rear Lateral Raise | strength | dumbbell | shoulders | middle back | While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg o… | |
| Dumbbell Lying Pronation | strength | dumbbell | forearms | Lie on a flat bench face down with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it., Bend the elbows of the arm holding the dumbbell so th… | ||
| Dumbbell Lying Rear Lateral Raise | strength | dumbbell | shoulders | While holding a dumbbell in each hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench., Position the palms of the hands in a neutral… | ||
| Dumbbell Lying Supination | strength | dumbbell | forearms | Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it., Bend the elbows of the arm holding the dumbbell so tha… | ||
| Dumbbell One-Arm Shoulder Press | strength | dumbbell | shoulders | triceps | Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight., Clean the dumb… | |
| Dumbbell One-Arm Triceps Extension | strength | dumbbell | triceps | Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight., Clean the dumb… | ||
| Dumbbell One-Arm Upright Row | strength | dumbbell | shoulders | biceps, traps | Grab a dumbbell and stand up straight with your arm extended in front of you with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be r… | |
| Dumbbell Prone Incline Curl | strength | dumbbell | biceps | Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline. Your knees can rest on the seat or your legs can be straddled to the sides (my preferred… | ||
| Dumbbell Raise | strength | dumbbell | shoulders | biceps | Grab a dumbbell in each arm and stand up straight with your arms extended by your sides with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell… | |
| Dumbbell Rear Lunge | strength | dumbbell | quads | calves, glutes, hamstrings | Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position., Step backward with your right leg around two feet or so from the left foot and lo… | |
| Dumbbell Scaption | strength | dumbbell | shoulders | traps | This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up., Begin the movement raisin… | |
| Dumbbell Seated Box Jump | plyometrics | dumbbell | quads | calves, glutes, hamstrings | Position a box a couple feet to the side of a bench. Hold a dumbbell to your chest with both hands and seat yourself on the bench facing the box. This will be your starting position., Plant your feet… | |
| Dumbbell Seated One-Leg Calf Raise | strength | dumbbell | calves | soleus | Place a block on the floor about 12 inches from a flat bench., Sit on a flat bench and place a dumbbell on your upper left thigh about 3 inches above your knee., Now place the ball of your left foot o… | |
| Dumbbell Shoulder Press | strength | dumbbell | shoulders | triceps | While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs., Now raise the dumbbells to shoulder hei… | |
| Dumbbell Shrug | strength | dumbbell | traps | Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides., Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contractio… | ||
| Dumbbell Side Bend | strength | dumbbell | abs | Stand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist. Your feet should be placed at shoulder width. This will be your star… | ||
| Dumbbell Squat | strength | dumbbell | quads | calves, glutes, hamstrings, lower back | Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs)., Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your hea… | |
| Dumbbell Squat To A Bench | strength | dumbbell | quads | calves, glutes, hamstrings, lower back | Stand up straight with a flat bench behind you while holding a dumbbell on each hand (palms facing the side of your legs)., Position your legs using a shoulder width medium stance with the toes slight… | |
| Dumbbell Step Ups | strength | dumbbell | quads | calves, glutes, hamstrings | Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs)., Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of… | |
| Dumbbell Tricep Extension - Pronated Grip | strength | dumbbell | triceps | Lie down on a flat bench holding two dumbbells directly above your shoulders. Your arms should be fully extended and form a 90 degree angle from your torso and the floor., The palms of your hands shou… | ||
| Dynamic Back Stretch | stretching | none | lats | Stand with your feet shoulder width apart. This will be your starting position., Keeping your arms straight, swing them straight up in front of you 5-10 times, increasing the range of motion each time… | ||
| Dynamic Chest Stretch | stretching | none | chest | middle back | Stand with your hands together, arms extended directly in front of you. This will be your starting position., Keeping your arms straight, quickly move your arms back as far as possible and back in aga… | |
| EZ-Bar Curl | strength | A biceps curl performed with an ez-bar | ez curl bar | biceps | brachialis | Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close… |
| EZ-Bar Skullcrusher | strength | Skullcrusher performed with an ez-bar | ez curl bar, bench | triceps | forearms | Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position., Keeping the upper arm… |
| Elbow Circles | stretching | none | shoulders | traps | Sit or stand with your feet slightly apart., Place your hands on your shoulders with your elbows at shoulder level and pointing out., Slowly make a circle with your elbows. Breathe out as you start th… | |
| Elbow to Knee | strength | none | abs | Lie on the floor, crossing your right leg across your bent left knee. Clasp your hands behind your head, beginning with your shoulder blades on the ground. This will be your starting position., Perfor… | ||
| Elbows Back | stretching | none | chest | shoulders | Stand up straight., Place both hands on your lower back, fingers pointing downward and elbows out., Then gently pull your elbows back aiming to touch them together. | |
| Elevated Back Lunge | strength | barbell | quads | glutes, hamstrings | Position a bar onto a rack at shoulder height loaded to an appropriate weight. Place a short, raised platform behind you., Rack the bar onto your upper back, keeping your back arched and tight. Step o… | |
| Elevated Cable Rows | strength | cable | lats | middle back, traps | Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height., Place it on the seat of the cable row machine., Sit down on the machine and place your… | |
| Elliptical Trainer | cardio | machine | quads | calves, glutes, hamstrings | To begin, step onto the elliptical and select the desired option from the menu. Most ellipticals have a manual setting, or you can select a program to run. Typically, you can enter your age and weight… | |
| Exercise Ball Crunch | strength | exercise ball | abs | Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball. Your feet should be bent at the knee and pressed firmly against the floor. The upper torso sho… | ||
| Exercise Ball Pull-In | strength | exercise ball | abs | Place an exercise ball nearby and lay on the floor in front of it with your hands on the floor shoulder width apart in a push-up position., Now place your lower shins on top of an exercise ball. Tip:… | ||
| Extended Range One-Arm Kettlebell Floor Press | strength | kettlebell | chest | shoulders, triceps | Lie on the floor and position a kettlebell for one arm to press. The kettlebell should be held by the handle. The leg on the same side that you are pressing should be bent, with the knee crossing over… | |
| External Rotation | strength | dumbbell | shoulders | Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it., Bend the elbows of the arm holding the dumbbell so tha… | ||
| External Rotation with Band | strength | bands | shoulders | Choke the band around a post. The band should be at the same height as your elbow. Stand with your left side to the band a couple of feet away., Grasp the end of the band with your right hand, and kee… | ||
| External Rotation with Cable | strength | cable | shoulders | Adjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away., Grasp the handle with your right hand, and keep your elbow pressed firmly to your side.… | ||
| Face Pull | strength | cable | shoulders | middle back | Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground. | |
| Farmer's Walk | strongman | other | forearms | abs, glutes, hamstrings, lower back, quads, traps | There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the i… | |
| Fast Skipping | plyometrics | none | quads | abductors, adductors, calves, glutes, hamstrings | Start in a relaxed position with one leg slightly forward. This will be your starting position., Skip by executing a step-hop pattern of right-right-step to left-left-step, and so on, alternating back… | |
| Finger Curls | strength | barbell | forearms | Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width., Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart. This wil… | ||
| Flat Bench Cable Flyes | strength | cable | chest | Position a flat bench between two low pulleys so that when you are laying on it, your chest will be lined up with the cable pulleys., Lay flat on the bench and keep your feet on the ground., Have some… | ||
| Flat Bench Leg Pull-In | strength | none | abs | Lie on an exercise mat or a flat bench with your legs off the end., Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the si… | ||
| Flat Bench Lying Leg Raise | strength | none | abs | Lie with your back flat on a bench and your legs extended in front of you off the end., Place your hands either under your glutes with your palms down or by the sides holding on to the bench. This wil… | ||
| Flexor Incline Dumbbell Curls | strength | dumbbell | biceps | Hold the dumbbell towards the side farther from you so that you have more weight on the side closest to you. (This can be done for a good effect on all bicep dumbbell exercises). Now do a normal incli… | ||
| Floor Glute-Ham Raise | strength | none | hamstrings | calves, glutes | You can use a partner for this exercise or brace your feet under something stable., Begin on your knees with your upper legs and torso upright. If using a partner, they will firmly hold your feet to k… | |
| Floor Press | strength | barbell | triceps | chest, shoulders | Adjust the j-hooks so they are at the appropriate height to rack the bar. Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together; pull the b… | |
| Floor Press with Chains | strength | barbell | triceps | chest, shoulders | Adjust the j-hooks so they are at the appropriate height to rack the bar. For this exercise, drape the chains directly over the end of the bar, trying to keep the ends away from the plates., Begin lyi… | |
| Flutter Kicks | strength | none | glutes | hamstrings | On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge., Squeeze your gl… | |
| Foot-SMR | stretching | other | calves | This exercise stretches the fascia of the muscles in the feet. Start off seated with your shoes removed. Using a foot roller or a similar object, such as a small section of pvc pipe, place your foot a… | ||
| Forward Drag with Press | strongman | other | chest | calves, glutes, hamstrings, quads, shoulders, triceps | Attach a dual handled chain or rope attachment to the sled. You should be facing away from the sled, holding a handle in each hand., Begin the movement by moving forward for one step. Leaning forward,… | |
| Frankenstein Squat | olympic weightlifting | barbell | quads | abs, calves, glutes, hamstrings | This drill teaches you the proper positioning of both the bar and your body during the clean and front squat., Place the barbell on the front of the shoulders, releasing your grip and extending your a… | |
| Freehand Jump Squat | strength | none | quads | calves, glutes, hamstrings | Cross your arms over your chest., With your head up and your back straight, position your feet at shoulder width., Keeping your back straight and chest up, squat down as you inhale until your upper th… | |
| Frog Hops | stretching | none | quads | calves, glutes, hamstrings | Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position., Jump forward several feet, avoiding jumping unnecessarily high… | |
| Frog Sit-Ups | strength | none | abs | Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you., Now bend at the knees and place your outer thighs by the floor (or mat) as you make the soles of your fe… | ||
| Front Barbell Squat | strength | barbell | quads | calves, glutes, hamstrings | This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, b… | |
| Front Barbell Squat To A Bench | strength | barbell | quads | calves, glutes, hamstrings | This exercise is best performed inside a squat rack for safety purposes. To begin, first set a flat bench behind you and set the bar on a rack that best matches your height. Once the correct height is… | |
| Front Box Jump | plyometrics | other | hamstrings | abductors, adductors, calves, glutes, quads | Begin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet should width apart. This will be your starting position., Perform a short squat in preparation for jumping, swi… | |
| Front Cable Raise | strength | cable | shoulders | Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand., Face away from the pulley and put your arm straight down w… | ||
| Front Cone Hops (or hurdle hops) | plyometrics | other | quads | abductors, adductors, calves, glutes, hamstrings | Set up a row of cones or other small barriers, placing them a few feet apart., Stand in front of the first cone with your feet shoulder width apart. This will be your starting position., Begin by jump… | |
| Front Dumbbell Raise | strength | dumbbell | shoulders | Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.,… | ||
| Front Incline Dumbbell Raise | strength | dumbbell | shoulders | Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each hand. Tip: You can change the angle to hit the muscle a little differently each tim… | ||
| Front Leg Raises | stretching | none | hamstrings | Stand next to a chair or other support, holding on with one hand., Swing your leg forward, keeping the leg straight. Continue with a downward swing, bringing the leg as far back as your flexibility al… | ||
| Front Plate Raise | strength | other | shoulders | While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at t… | ||
| Front Raise And Pullover | strength | barbell | chest | lats, shoulders, triceps | Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart., Place the bar on your upper thighs, extend your arms and lock them while keeping a slight bend on th… | |
| Front Squat (Clean Grip) | strength | barbell | quads | abs, glutes, hamstrings | To begin, first set the bar in a rack slightly below shoulder level. Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean g… | |
| Front Squats With Two Kettlebells | strength | kettlebell | quads | calves, glutes | Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do… | |
| Front Two-Dumbbell Raise | strength | dumbbell | shoulders | Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.,… | ||
| Full Range-Of-Motion Lat Pulldown | strength | cable | lats | biceps, middle back, shoulders | Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing… | |
| Gironda Sternum Chins | strength | other | lats | biceps, middle back | Grasp the pull-up bar with a shoulder width underhand grip., Now hang with your arms fully extended and stick your chest out and lean back. Tip: You will be leaning back throughout the entire movement… | |
| Glute Ham Raise | strength | machine | hamstrings | calves, glutes | Begin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie facedown. Your knees should be just behind the pad., Start from the bottom of… | |
| Glute Kickback | strength | none | glutes | hamstrings | Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spac… | |
| Goblet Squat | strength | kettlebell | quads | calves, glutes, hamstrings, shoulders | Stand holding a light kettlebell by the horns close to your chest. This will be your starting position., Squat down between your legs until your hamstrings are on your calves. Keep your chest and head… | |
| Good Morning | strength | barbell | hamstrings | abs, glutes, lower back | Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched to… | |
| Good Morning off Pins | strength | barbell | hamstrings | abs, glutes, lower back | Begin with a bar on a rack at about the same height as your stomach. Bend over underneath the bar and rack the bar across the rear of your shoulders as you would a power squat, not on top of your shou… | |
| Gorilla Chin/Crunch | strength | none | abs | biceps, lats | Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width., Now bend your knees at a 90 degree angle so that the calves are parallel to the floor wh… | |
| Groin and Back Stretch | stretching | none | adductors | Sit on the floor with your knees bent and feet together., Interlock your fingers behind your head. This will be your starting position., Curl downwards, bringing your elbows to the inside of your thig… | ||
| Groiners | stretching | none | adductors | Begin in a pushup position on the floor. This will be your starting position., Using both legs, jump forward landing with your feet next to your hands. Keep your head up as you do so., Return to the s… | ||
| Hack Squat | strength | machine | quads | calves, glutes, hamstrings | Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided., Position your legs in the platform using a shoulder width medium stance with… | |
| Hammer Curl | strength | Hammer curl performed with dumbbells | dumbbell | biceps, brachialis | forearms | Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso., The palms of the hands should be facing your torso. This will be your… |
| Hammer Grip Incline DB Bench Press | strength | dumbbell | chest | shoulders, triceps | Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other., By using your thighs to help you get the dumbbells up, clean the dum… | |
| Hamstring-SMR | stretching | foam roll | hamstrings | In a seated position, extend your legs over a foam roll so that it is position on the back of the upper legs. Place your hands to the side or behind you to help support your weight. This will be your… | ||
| Hamstring Stretch | stretching | none | hamstrings | Lie on your back with one leg extended above you, with the hip at ninety degrees. Keep the other leg flat on the floor., Loop a belt, band, or rope over the ball of your foot. This will be your starti… | ||
| Handstand Push-Ups | strength | none | shoulders | triceps | With your back to the wall bend at the waist and place both hands on the floor at shoulder width., Kick yourself up against the wall with your arms straight. Your body should be upside down with the a… | |
| Hang Clean | olympic weightlifting | barbell | quads | calves, forearms, glutes, hamstrings, lower back, shoulders, traps | Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward., Begin by aggressively extending… | |
| Hang Clean - Below the Knees | olympic weightlifting | barbell | quads | calves, forearms, glutes, hamstrings, lower back, shoulders, traps | Begin with a shoulder width, double overhand or hook grip, with the bar hanging just below the knees. Your back should be straight and inclined slightly forward., Begin by aggressively extending throu… | |
| Hang Snatch | olympic weightlifting | barbell | hamstrings | abs, calves, forearms, glutes, lower back, quads, shoulders, traps | Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forwar… | |
| Hang Snatch - Below Knees | olympic weightlifting | barbell | hamstrings | abs, calves, forearms, glutes, lower back, quads, shoulders, traps | Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forwar… | |
| Hanging Bar Good Morning | strength | barbell | hamstrings | abs, glutes, lower back | Begin with a bar on a rack at about the same height as your stomach. Suspend the bar using chains or suspension straps., Bend over underneath the bar and rack the bar across the rear of your shoulders… | |
| Hanging Leg Raise | strength | none | abs | Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This… | ||
| Hanging Pike | strength | none | abs | Hang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is slightly wider than shoulder width. Tip: You may use wrist wraps in order to facili… | ||
| Heaving Snatch Balance | olympic weightlifting | barbell | quads | abs, forearms, glutes, hamstrings, shoulders, triceps | This drill helps you learn the snatch. Begin by holding a light weight across the back of the shoulders. Your feet should be slightly wider than hip width apart with the feet turned out, the same posi… | |
| Heavy Bag Thrust | plyometrics | other | chest | abs, shoulders, triceps | Utilize a heavy bag for this exercise. Assume an upright stance next to the bag, with your feet staggered, fairly wide apart. Place your hand on the bag at about chest height. This will be your starti… | |
| High Cable Curls | strength | cable | biceps | Stand between a couple of high pulleys and grab a handle in each arm. Position your upper arms in a way that they are parallel to the floor with the palms of your hands facing you. This will be your s… | ||
| Hip Circles (prone) | stretching | none | abductors | adductors | Position yourself on your hands and knees on the ground. Maintaining good posture, raise one bent knee off of the ground. This will be your starting position., Keeping the knee in a bent position, rot… | |
| Hip Extension with Bands | strength | bands | glutes | hamstrings | Secure one end of the band to the lower portion of a post and attach the other to one ankle., Facing the attachment point of the band, hold on to the column to stabilize yourself., Keeping your head a… | |
| Hip Flexion with Band | strength | bands | quads | Secure one end of the band to the lower portion of a post and attach the other to one ankle., Face away from the attachment point of the band., Keeping your head and your chest up, raise your knee up… | ||
| Hip Lift with Band | strength | bands | glutes | calves, hamstrings | After choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you. If your rack doesn't have pegs, the band can be secured using heavy dumbbells or simi… | |
| Hug A Ball | stretching | exercise ball | lower back | calves, glutes | Seat yourself on the floor., Straddle an exercise ball between both legs and lower your hips down toward the floor., Hug your arms around the ball to support your body. Adjust your legs so that your f… | |
| Hug Knees To Chest | stretching | none | lower back | glutes | Lie down on your back and pull both knees up to your chest., Hold your arms under the knees, not over (that would put to much pressure on your knee joints)., Slowly pull the knees toward your shoulder… | |
| Hurdle Hops | plyometrics | other | hamstrings | abductors, adductors, calves, glutes, hamstrings | Set up a row of hurdles or other small barriers, placing them a few feet apart., Stand in front of the first hurdle with your feet shoulder width apart. This will be your starting position., Begin by… | |
| Hyperextensions (Back Extensions) | strength | other | lower back | glutes, hamstrings | Lie face down on a hyperextension bench, tucking your ankles securely under the footpads., Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for y… | |
| Hyperextensions With No Hyperextension Bench | strength | none | lower back | glutes, hamstrings | With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of the bench. Tip: Your entire upper body should be hanging down towards the floor. A… | |
| IT Band and Glute Stretch | stretching | other | abductors | Loop a belt, rope, or band around one of your feet, and swing that leg across your body to the opposite side, keeping the leg extended as you lay on the ground. This will be your starting position., K… | ||
| Iliotibial Tract-SMR | stretching | foam roll | abductors | Lay on your side, with the bottom leg placed onto a foam roller between the hip and the knee. The other leg can be crossed in front of you., Place as much of your weight as is tolerable onto your bott… | ||
| Inchworm | stretching | none | hamstrings | Stand with your feet close together. Keeping your legs straight, stretch down and put your hands on the floor directly in front of you. This will be your starting position., Begin by walking your hand… | ||
| Incline Barbell Triceps Extension | strength | barbell | triceps | forearms | Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width., Lie back on an incline bench set at any angle between 45-75-degrees., Bring the bar overhead wi… | |
| Incline Bench Pull | strength | barbell | middle back | lats, shoulders | Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees., Let the arms hang to your sides fully extended as they point to the floo… | |
| Incline Cable Chest Press | strength | cable | chest | shoulders, triceps | Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about… | |
| Incline Cable Flye | strength | cable | chest | shoulders | To get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso)., Place an incline bench (set at 45 degrees) in between t… | |
| Incline Dumbbell Bench With Palms Facing In | strength | dumbbell | chest | shoulders, triceps | Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other., By using your thighs to help you get the dumbbells up, clean the dum… | |
| Incline Dumbbell Curl | strength | dumbbell | biceps | Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your… | ||
| Incline Dumbbell Flyes | strength | dumbbell | chest | shoulders | Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees., Extend your arms above you with a slight bend at the elbows., Now rotate the wrist… | |
| Incline Dumbbell Flyes - With A Twist | strength | dumbbell | chest | shoulders | Hold a dumbbell in each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees., Extend your arms above you with a slight bend at the elbows., Now rotate the wrist… | |
| Incline Dumbbell Press | strength | dumbbell | chest | shoulders, triceps | Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other., Then, using your thighs to help push the dumbbells up, lift the dumbbell… | |
| Incline Hammer Curl | strength | Hammer curl performed with dumbbells and at an incline | dumbbell, bench | biceps, brachialis | forearms | Seat yourself on an incline bench with a dumbbell in each hand. You should pressed firmly against he back with your feet together. Allow the dumbbells to hang straight down at your side, holding them… |
| Incline Inner Biceps Curl | strength | dumbbell | biceps | Hold a dumbbell in each hand and lie back on an incline bench., The dumbbells should be at arm's length hanging at your sides and your palms should be facing out. This will be your starting position.,… | ||
| Incline Push-Up | strength | none | chest | shoulders, triceps | Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width., Position forefoot back from bench or platform with arms and body straight… | |
| Incline Push-Up Close-Grip | strength | none | triceps | chest, shoulders | Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height., Place your hands next to one another on the bar., Position your feet back from the bar with arms and body straig… | |
| Incline Push-Up Depth Jump | plyometrics | other | chest | shoulders, triceps | For this drill you will need a box about 12 inches high, and two thick mats or aerobics steps., Place the steps just outside of your shoulders, and place your feet on top of the box so that you are in… | |
| Incline Push-Up Medium | strength | none | chest | abs, shoulders, triceps | Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height., Place your hands on the bar, with your hands about shoulder width apart., Position your feet back from the bar w… | |
| Incline Push-Up Reverse Grip | strength | none | chest | abs, shoulders, triceps | Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height., Place your hands on the bar palms up, with your hands about shoulder width apart., Position your feet back from… | |
| Incline Push-Up Wide | strength | none | chest | abs, shoulders, triceps | Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height., Place your hands on the bar, with your hands wider than shoulder width., Position your feet back from the bar wi… | |
| Intermediate Groin Stretch | stretching | other | hamstrings | Lie on your back with your legs extended. Loop a belt, rope, or band around one of your feet, and swing that leg as far to the side as you can. This will be your starting position., Pull gently on the… | ||
| Intermediate Hip Flexor and Quad Stretch | stretching | other | quads | Lie face down on the floor, with a rope, belt, or band looped around one foot., Flex the knee and extend the hip of the leg to be stretched, using both hands to pull on the belt. Your knee and your hi… | ||
| Internal Rotation with Band | strength | bands | shoulders | Choke the band around a post. The band should be at the same height as your elbow. Stand with your right side to the band a couple of feet away., Grasp the end of the band with your right hand, and ke… | ||
| Inverted Row | strength | none | middle back | lats | Position a bar in a rack to about waist height. You can also use a smith machine., Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should b… | |
| Inverted Row with Straps | strength | other | middle back | biceps, lats | Hang a rope or suspension straps from a rack or other stable object. Grasp the ends and position yourself in a supine position hanging from the ropes. Your body should be straight with your heels on t… | |
| Iron Cross | strength | dumbbell | shoulders | chest, glutes, hamstrings, lower back, quads, traps | ||
| Iron Crosses (stretch) | stretching | none | quads | Lie face down on the floor, with your arms extended out to your side, palms pressed to the floor. This will be your starting position., To begin, flex one knee and bring that leg across the back of yo… | ||
| Isometric Chest Squeezes | plyometrics | none | chest | shoulders, triceps | While either seating or standing, bend your arms at a 90-degree angle and place the palms of your hands together in front of your chest. Tip: Your hands should be open with the palms together and fing… | |
| Isometric Neck Exercise - Front And Back | strength | none | neck | With your head and neck in a neutral position (normal position with head erect facing forward), place both of your hands on the front side of your head., Now gently push forward as you contract the ne… | ||
| Isometric Neck Exercise - Sides | strength | none | neck | With your head and neck in a neutral position (normal position with head erect facing forward), place your left hand on the left side of your head., Now gently push towards the left as you contract th… | ||
| Isometric Wipers | strength | none | chest | abs, shoulders, triceps | Assume a push-up position, supporting your weight on your hands and toes while keeping your body straight. Your hands should be just outside of shoulder width. This will be your starting position., Be… | |
| JM Press | strength | barbell | triceps | chest, shoulders | Start the exercise the same way you would a close grip bench press. You will lie on a flat bench while holding a barbell at arms length (fully extended) with the elbows in. However, instead of having… | |
| Jackknife Sit-Up | strength | none | abs | Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position., As you exhale, bend at th… | ||
| Janda Sit-Up | strength | none | abs | Position your body on the floor in the basic sit-up position; knees to a ninety degree angle with feet flat on the floor and arms either crossed over your chest or to the sides. This will be your star… | ||
| Jefferson Squats | strength | barbell | quads | calves, glutes, hamstrings, lower back, traps | Place a barbell on the floor., Stand in the middle of the bar length wise., Bend down by bending at the knees and keeping your back straight and grasp the front of the bar with your right hand. Your p… | |
| Jerk Balance | olympic weightlifting | barbell | shoulders | glutes, hamstrings, quads, triceps | This drill helps you learn to drive yourself low enough during the jerk and corrects those who move backward during the movement. Begin with the bar racked in the jerk position, with the shoulders for… | |
| Jerk Dip Squat | olympic weightlifting | barbell | quads | abs, calves | This movement strengthens the dip portion of the jerk. Begin with the bar racked in the jerk position, with the shoulders forward to create a shelf and the bar lightly contacting the throat. The feet… | |
| Jogging, Treadmill | cardio | machine | quads | glutes, hamstrings | To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight t… | |
| Keg Load | strongman | other | lower back | abs, biceps, calves, forearms, glutes, hamstrings, middle back, quads, shoulders, traps | To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet., Begin by grabbing the close handle of the first keg, tilting it onto its side to grab the opposite e… | |
| Kettlebell Arnold Press | strength | kettlebell | shoulders | triceps | Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you raise the kettlebell towards your shoulder. The palm should be facing inward.,… | |
| Kettlebell Dead Clean | strength | kettlebell | hamstrings | calves, glutes, lower back, quads, traps | Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead., Clean the kettlebell to your shoulder. Clean the kettlebell to your shoulders by exte… | |
| Kettlebell Figure 8 | strength | kettlebell | abs | hamstrings, shoulders | Place one kettlebell between your legs and take a wider than shoulder width stance. Bend over by pushing your butt out and keeping your back flat., Pick up a kettlebell and pass it to your other hand… | |
| Kettlebell Hang Clean | strength | kettlebell | hamstrings | calves, glutes, lower back, shoulders, traps | Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead., Clean kettlebell to your shoulder. Clean the kettlebell to your shoulders by extendin… | |
| Kettlebell One-Legged Deadlift | strength | kettlebell | hamstrings | glutes, lower back | Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell., Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, e… | |
| Kettlebell Pass Between The Legs | strength | kettlebell | abs | glutes, hamstrings, shoulders | Place one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat., Pick up a kettlebell and pass it to your other hand between your l… | |
| Kettlebell Pirate Ships | strength | kettlebell | shoulders | abs | With a wide stance, hold a kettlebell with both hands. Allow it to hang at waist level with your arms extended. This will be your starting position., Initiate the movement by turning to one side, swin… | |
| Kettlebell Pistol Squat | strength | kettlebell | quads | calves, glutes, hamstrings, shoulders | Pick up a kettlebell with two hands and hold it by the horns. Hold one leg off of the floor and squat down on the other., Squat down by flexing the knee and sitting back with the hips, holding the ket… | |
| Kettlebell Seated Press | strength | kettlebell | shoulders | triceps | Sit on the floor and spread your legs out comfortably., Clean one kettlebell to your shoulder., Press the kettlebell up and out until it is locked out overhead. Return to the starting position. | |
| Kettlebell Seesaw Press | strength | kettlebell | shoulders | triceps | Clean two kettlebells two your shoulders., Press one kettlebell., Lower the kettlebell and immediately press the other kettlebell. Make sure to do the same amount of reps on both sides. | |
| Kettlebell Sumo High Pull | strength | kettlebell | traps | adductors, glutes, hamstrings, quads, shoulders | Place a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your… | |
| Kettlebell Thruster | strength | kettlebell | shoulders | quads, triceps | Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do… | |
| Kettlebell Turkish Get-Up (Lunge style) | strength | kettlebell | shoulders | abs, hamstrings, quads, triceps | Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell., Keeping the kettlebell locked out at all times, pivo… | |
| Kettlebell Turkish Get-Up (Squat style) | strength | kettlebell | shoulders | abs, calves, hamstrings, quads, triceps | Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell., Keeping the kettlebell locked out at all times, pivo… | |
| Kettlebell Windmill | strength | kettlebell | abs | glutes, hamstrings, shoulders, triceps | Place a kettlebell in front of your lead foot and clean and press it overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettl… | |
| Kipping Muscle Up | strength | other | lats | abs, biceps, forearms, middle back, shoulders, traps, triceps | Grip the rings using a false grip, with the base of your palms on top of the rings., Begin with a movement swinging your legs backward slightly., Counter that movement by swinging your legs forward an… | |
| Knee Across The Body | stretching | none | glutes | abductors, lower back | Lie down on the floor with your right leg straight. Bend your left leg and lower it across your body, holding the knee down toward the floor with your right hand. (The knee doesn't need to touch the f… | |
| Knee Circles | stretching | none | calves | hamstrings, quads | Stand with your legs together and hands by your waist., Now move your knees in a circular motion as you breathe normally., Repeat for the recommended amount of repetitions. | |
| Knee/Hip Raise On Parallel Bars | strength | other | abs | Position your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle., The tors… | ||
| Knee Tuck Jump | plyometrics | none | hamstrings | abductors, adductors, calves, glutes, quads | Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.,… | |
| Kneeling Arm Drill | plyometrics | none | shoulders | abs | This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated., Begin… | |
| Kneeling Cable Crunch With Alternating Oblique Twists | strength | cable | abs | Connect a rope attachment to a high pulley cable and position a mat on the floor in front of it., Grab the rope with both hands and kneel approximately two feet back from the tower., Position the rope… | ||
| Kneeling Cable Triceps Extension | strength | cable | triceps | Place a bench sideways in front of a high pulley machine., Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms facing down., Face away from the machine… | ||
| Kneeling Forearm Stretch | stretching | none | forearms | Start by kneeling on a mat with your palms flat and your fingers pointing back toward your knees., Slowly lean back keeping your palms flat on the floor until you feel a stretch in your wrists and for… | ||
| Kneeling High Pulley Row | strength | cable | lats | biceps, middle back | Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This wil… | |
| Kneeling Hip Flexor | stretching | none | quads | quads | Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor., Shift your weight forward until… | |
| Kneeling Jump Squat | olympic weightlifting | barbell | glutes | calves, hamstrings, quads | Begin kneeling on the floor with a barbell racked across the back of your shoulders, or you can use your body weight for this exercise. This can be done inside of a power rack to make unracking easier… | |
| Kneeling Single-Arm High Pulley Row | strength | cable | lats | biceps, middle back | Attach a single handle to a high pulley and make your weight selection., Kneel in front of the cable tower, taking the cable with one hand with your arm extended. This will be your starting position.,… | |
| Kneeling Squat | strength | barbell | glutes | abs, hamstrings, lower back | Set the bar to the proper height in a power rack. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders. You… | |
| Landmine 180's | strength | barbell | abs | glutes, lower back, shoulders | Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight., Raise the bar from the floor, taking it to shoulder height with both hands with your arms exte… | |
| Landmine Linear Jammer | strength | barbell | shoulders | abs, calves, chest, hamstrings, quads, triceps | Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight and position the handle attachment on the bar., Raise the bar from the floor, taking… | |
| Lateral Bound | plyometrics | none | adductors | abductors, calves, glutes, hamstrings, quads | Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position., Allow your lead leg to do a countermovement inward as you shift your weight to the o… | |
| Lateral Box Jump | plyometrics | other | adductors | abductors, calves, glutes, hamstrings, quads | Assume a comfortable standing position, with a short box positioned next to you. This will be your starting position., Quickly dip into a quarter squat to initiate the stretch reflex, and immediately… | |
| Lateral Cone Hops | plyometrics | other | adductors | abductors, calves, glutes, hamstrings, quads | Position a number of cones in a row several feet apart., Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position., Begin the jump by dippi… | |
| Lateral Raise - With Bands | strength | bands | shoulders | To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles sh… | ||
| Latissimus Dorsi-SMR | stretching | foam roll | lats | While lying on the floor, place a foam roll under your back and to one side, just behind your arm pit. This will be your starting position., Keep the arm of the side being stretched behind and to the… | ||
| Leg-Over Floor Press | strength | kettlebell | chest | shoulders, triceps | Lie on the floor with one kettlebell in place on your chest, holding it by the handle. Extend leg on working side over leg on non-working side.Your free arm can be extended out to your side for suppor… | |
| Leg-Up Hamstring Stretch | stretching | none | hamstrings | Lie flat on your back, bend one knee, and put that foot flat on the floor to stabilize your spine., Extend the other leg in the air. If you're tight, you wont be able to straighten it. That's okay. Ex… | ||
| Leg Extensions | strength | machine | quads | For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars.… | ||
| Leg Lift | strength | none | glutes | hamstrings | While standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance.… | |
| Leg Press | strength | machine | quads | calves, glutes, hamstrings | Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we… | |
| Leg Pull-In | strength | none | abs | Lie on an exercise mat with your legs extended and your hands either palms facing down next to you or under your glutes. Tip: My preference is with the hands next to me. This will be your starting pos… | ||
| Leverage Chest Press | strength | machine | chest | shoulders, triceps | Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom or middle of the pectorals at the beginning of the motion., Your chest and head shou… | |
| Leverage Deadlift | strength | machine | quads | glutes, hamstrings | Load the pins to an appropriate weight. Position yourself directly between the handles. Grasp the bottom handles with a comfortable grip, and then lower your hips as you take a breath. Look forward wi… | |
| Leverage Decline Chest Press | strength | machine | chest | shoulders, triceps | Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom of the pectorals at the beginning of the motion. Your chest and head should be up an… | |
| Leverage High Row | strength | machine | middle back | lats | Load an appropriate weight onto the pins and adjust the seat height so that you can just reach the handles above you. Adjust the knee pad to help keep you down. Grasp the handles with a pronated grip.… | |
| Leverage Incline Chest Press | strength | machine | chest | shoulders, triceps | Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the pectorals at the beginning of the motion. Your chest and head should be up and y… | |
| Leverage Iso Row | strength | machine | lats | biceps, middle back | Load an appropriate weight onto the pins and adjust the seat height so that the handles are at chest level. Grasp the handles with either a neutral or pronated grip. This will be your starting positio… | |
| Leverage Shoulder Press | strength | machine | shoulders | triceps | Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the shoulders at the beginning of the motion. Your chest and head should be up and h… | |
| Leverage Shrug | strength | machine | traps | forearms | Load the pins to an appropriate weight. Position yourself directly between the handles., Grasp the top handles with a comfortable grip, and then lower your hips as you take a breath. Look forward with… | |
| Linear 3-Part Start Technique | plyometrics | none | hamstrings | calves, quads | This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to… | |
| Linear Acceleration Wall Drill | plyometrics | none | hamstrings | calves, glutes, quads | Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted., Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground., Switc… | |
| Linear Depth Jump | plyometrics | other | quads | calves, glutes, hamstrings | You will need two boxes or benches spaced a few feet away from each other. Begin by standing on one box facing towards the other platform., To initiate the movement, gently drop down to the ground bet… | |
| Log Lift | strongman | other | shoulders | abs, chest, glutes, hamstrings, lower back, middle back, quads, traps, triceps | Begin standing with the log in front of you. Grasp the handles, and begin to clean the log. As you are bent over to start the clean, attempt to get the log as high as possible, pulling it into your ch… | |
| London Bridges | strength | other | lats | biceps, forearms, middle back | Attach a climbing rope to a high beam or cross member. Below it, ensure that the smith machine bar is locked in place with the safeties and cannot move. Alternatively, a secure box could also be utili… | |
| Looking At Ceiling | stretching | none | quads | Kneel on the floor, holding your heels with both hands., Lift your buttocks up and forward while bringing your head back to look up at the ceiling, to give an arch in your back. | ||
| Low Cable Crossover | strength | cable | chest | shoulders | To move into the starting position, place the pulleys at the low position, select the resistance to be used and grasp a handle in each hand., Step forward, gaining tension in the pulleys. Your palms s… | |
| Low Cable Triceps Extension | strength | cable | triceps | Select the desired weight and lay down face up on the bench of a seated row machine that has a rope attached to it. Your head should be pointing towards the attachment., Grab the outside of the rope e… | ||
| Low Pulley Row To Neck | strength | cable | shoulders | biceps, middle back, traps | Sit on a low pulley row machine with a rope attachment., Grab the ends of the rope using a palms-down grip and sit with your back straight and your knees slightly bent. Tip: Keep your back almost comp… | |
| Lower Back-SMR | stretching | foam roll | lower back | In a seated position, place a foam roll under your lower back. Cross your arms in front of you and protract your shoulders. This will be your starting position., Raise your hips off of the floor and l… | ||
| Lower Back Curl | stretching | none | abs | Lie on your stomach with your arms out to your sides. This will be your starting position., Using your lower back muscles, extend your spine lifting your chest off of the ground. Do not use your arms… | ||
| Lunge Pass Through | strength | kettlebell | hamstrings | calves, glutes, quads | Stand with your torso upright holding a kettlebell in your right hand. This will be your starting position., Step forward with your left foot and lower your upper body down by flexing the hip and the… | |
| Lunge Sprint | strength | machine | quads | calves, glutes, hamstrings | Adjust a bar in a Smith machine to an appropriate height. Position yourself under the bar, racking it across the back of your shoulders. Unrack the bar, and then split your feet, moving one foot forwa… | |
| Lying Bent Leg Groin | stretching | other | adductors | Lie on your back with your knees bent and the soles of the feet pressed together. Have your partner hold your knees. This will be your starting position., Attempt to squeeze your knees together, while… | ||
| Lying Cable Curl | strength | cable | biceps | Grab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (palms facing up) shoulder-width grip., Lie flat on your back on top of an exercise mat… | ||
| Lying Cambered Barbell Row | strength | barbell | middle back | biceps, lats, traps | Place a cambered bar underneath an exercise bench., Lie face down on the exercise bench and grab the bar using a palms down (pronated grip) that is wider than shoulder width. This will be your startin… | |
| Lying Close-Grip Bar Curl On High Pulley | strength | cable | biceps | Place a flat bench in front of a high pulley or lat pulldown machine., Hold the straight bar attachment using an underhand grip (palms up) that is about shoulder width., Lie on your back with your hea… | ||
| Lying Close-Grip Barbell Triceps Extension Behind The Head | strength | barbell | triceps | While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head close to the end of the bench. Tip: If you are holding a barbell gra… | ||
| Lying Close-Grip Barbell Triceps Press To Chin | strength | ez curl bar | triceps | While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head off the end of the bench. Tip: If you are holding a barbell grab it… | ||
| Lying Crossover | stretching | none | abductors | Lie on your back with your legs extended., Cross one leg over your body with the knee bent, attempting to touch the knee to the ground. Your partner should kneel beside you, holding your shoulder down… | ||
| Lying Dumbbell Tricep Extension | strength | dumbbell | triceps | chest, shoulders | Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the e… | |
| Lying Face Down Plate Neck Resistance | strength | other | neck | Lie face down with your whole body straight on a flat bench while holding a weight plate behind your head. Tip: You will need to position yourself so that your shoulders are slightly above the end of… | ||
| Lying Face Up Plate Neck Resistance | strength | other | neck | Lie face up with your whole body straight on a flat bench while holding a weight plate on top of your forehead. Tip: You will need to position yourself so that your shoulders are slightly above the en… | ||
| Lying Glute | stretching | none | glutes | abductors | Lie on your back with your partner kneeling beside you., Flex the hip of one leg, raising it off of the floor. Rotate the leg so the foot is over the opposite hip, the lower leg perpendicular to your… | |
| Lying Hamstring | stretching | other | hamstrings | calves | Lie on your back with your legs extended. Your partner should be kneeling beside you. Raise one leg up towards the ceiling and have your partner hold the ankle. Your partner can use their shoulder to… | |
| Lying High Bench Barbell Curl | strength | barbell | biceps | Lie face forward on a tall flat bench while holding a barbell with a supinated grip (palms facing up). Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z… | ||
| Lying Leg Curls | strength | machine | hamstrings | Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg… | ||
| Lying Machine Squat | strength | machine | quads | calves, glutes, hamstrings | Adjust the leg machine to a height that will allow you to get inside it with your knees bent and the thighs slightly below parallel., Once you select the weight, position yourself inside the machine f… | |
| Lying One-Arm Lateral Raise | strength | dumbbell | shoulders | While holding a dumbbell in one hand, lay with your chest down on a flat bench. The other hand can be used to hold to the leg of the bench for stability., Position the palm of the hand that is holding… | ||
| Lying Prone Quadriceps | stretching | none | quads | Lay face down on the floor with your partner kneeling beside you. Flex one knee and raise that leg off the ground, attempting to touch your glutes with your foot. Your partner should hold the knee and… | ||
| Lying Rear Delt Raise | strength | dumbbell | shoulders | While holding a dumbbell in each hand, lay with your chest down on a flat bench., Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the e… | ||
| Lying Supine Dumbbell Curl | strength | dumbbell | biceps | Lie down on a flat bench face up while holding a dumbbell in each arm on top of your thighs., Bring the dumbbells to the sides with the arms extended and the palms of the hands facing your thighs (neu… | ||
| Lying T-Bar Row | strength | machine | middle back | biceps, lats | Load up the T-bar Row Machine with the desired weight and adjust the leg height so that your upper chest is at the top of the pad. Tip: In some machines all you can do is stand on the appropriate step… | |
| Lying Triceps Press | strength | ez curl bar | triceps | Lie on a flat bench with either an e-z bar (my preference) or a straight bar placed on the floor behind your head and your feet on the floor., Grab the bar behind you, using a medium overhand (pronate… | ||
| Machine Bench Press | strength | machine | chest | shoulders, triceps | Sit down on the Chest Press Machine and select the weight., Step on the lever provided by the machine since it will help you to bring the handles forward so that you can grab the handles and fully ext… | |
| Machine Bicep Curl | strength | machine | biceps | Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position., Perform the movement by fl… | ||
| Machine Preacher Curls | strength | machine | biceps | Sit down on the Preacher Curl Machine and select the weight., Place the back of your upper arms (your triceps) on the preacher pad provided and grab the handles using an underhand grip (palms facing u… | ||
| Machine Shoulder (Military) Press | strength | machine | shoulders | triceps | Sit down on the Shoulder Press Machine and select the weight., Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position., Now lift th… | |
| Machine Triceps Extension | strength | machine | triceps | Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position., Perform the movement by ex… | ||
| Medicine Ball Chest Pass | plyometrics | medicine ball | chest | shoulders, triceps | You will need a partner for this exercise. Lacking one, this movement can be performed against a wall., Begin facing your partner holding the medicine ball at your torso with both hands., Pull the bal… | |
| Medicine Ball Full Twist | plyometrics | medicine ball | abs | shoulders | For this exercise you will need a medicine ball and a partner. Stand back to back with your partner, spaced 2-3 feet apart. This will be your starting position., Hold the ball in front of the trunk. O… | |
| Medicine Ball Scoop Throw | plyometrics | medicine ball | shoulders | abs, hamstrings, quads | Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet., Begin by thrusting the hips forward as you extend through the legs, jumping up., As… | |
| Middle Back Shrug | strength | dumbbell | middle back | Lie facedown on an incline bench while holding a dumbbell in each hand. Your arms should be fully extended hanging down and pointing towards the floor. The palms of your hands should be facing each ot… | ||
| Middle Back Stretch | stretching | none | middle back | abs, lats, lower back | Stand so your feet are shoulder width apart and your hands are on your hips., Twist at your waist until you feel a stretch. Hold for 10 to 15 seconds, then twist to the other side. | |
| Mixed Grip Chin | strength | other | middle back | biceps, lats | Using a spacing that is just about 1 inch wider than shoulder width, grab a pull-up bar with the palms of one hand facing forward and the palms of the other hand facing towards you. This will be your… | |
| Monster Walk | strength | bands | abductors | Place a band around both ankles and another around both knees. There should be enough tension that they are tight when your feet are shoulder width apart., To begin, take short steps forward alternati… | ||
| Mountain Climbers | plyometrics | none | quads | chest, hamstrings, shoulders | Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting positio… | |
| Moving Claw Series | plyometrics | none | hamstrings | calves, quads | This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends., Reload the quad as the leg moves back fo… | |
| Muscle Snatch | olympic weightlifting | barbell | hamstrings | glutes, lower back, quads, shoulders, triceps | Begin with a loaded barbell held at the mid thigh position with a wide grip. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the h… | |
| Muscle Up | strength | other | lats | abs, biceps, forearms, middle back, shoulders, traps, triceps | Grip the rings using a false grip, with the base of your palms on top of the rings. Initiate a pull up by pulling the elbows down to your side, flexing the elbows., As you reach the top position of th… | |
| Narrow Stance Hack Squats | strength | machine | quads | calves, glutes, hamstrings | Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided., Position your legs in the platform using a less than shoulder width narrow s… | |
| Narrow Stance Leg Press | strength | machine | quads | calves, glutes, hamstrings | Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a less-than-shoulder-width narrow stance with the toes slightly pointed out. Your fee… | |
| Narrow Stance Squats | strength | barbell | quads | calves, glutes, hamstrings, lower back | This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, s… | |
| Natural Glute Ham Raise | strength | none | hamstrings | calves, glutes, lower back | Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be up… | |
| Neck-SMR | stretching | other | neck | Using a muscle roller or a rolling pin, place the roller behind your head and against your neck. Make sure that you do not place the roller directly against the spine, but turned slightly so that the… | ||
| Neck Press | strength | barbell | chest | shoulders, triceps | Lie back on a flat bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold i… | |
| Oblique Crunches | strength | none | abs | Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put one hand beside your head and the other to the side against the floor., Make sure your feet ar… | ||
| Oblique Crunches - On The Floor | strength | none | abs | Start out by lying on your right side with your legs lying on top of each other. Make sure your knees are bent a little bit., Place your left hand behind your head., Once you are in this set position,… | ||
| Olympic Squat | olympic weightlifting | barbell | quads | calves, glutes, hamstrings | Begin with a barbell supported on top of the traps. The chest should be up, and the head facing forward. Adopt a hip width stance with the feet turned out as needed., Descend by flexing the knees, ref… | |
| On-Your-Back Quad Stretch | stretching | other | quads | Lie on a flat bench or step, and hang one leg and arm over the side., Bend the knee and hold the top of the foot. As you do this, be careful not to arch your lower back., Pull the belly button to the… | ||
| On Your Side Quad Stretch | stretching | none | quads | Start off by lying on your right side, with your right knee bent at a 90-degree angle resting on the floor in front of you (this stabilizes the torso)., Bend your left knee behind you and hold your le… | ||
| One-Arm Dumbbell Row | strength | dumbbell | middle back | biceps, lats, shoulders | Choose a flat bench and place a dumbbell on each side of it., Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor,… | |
| One-Arm Flat Bench Dumbbell Flye | strength | dumbbell | chest | Lie down on a flat bench with a dumbbell in one hand resting on top of your thigh. The palm of your hand with the dumbbell in it should be at a neutral grip., By using your thighs to help you get the… | ||
| One-Arm High-Pulley Cable Side Bends | strength | cable | abs | Connect a standard handle to a tower. Move cable to highest pulley position., Stand with side to cable. With one hand, reach up and grab handle with underhand grip., Pull down cable until elbow touche… | ||
| One-Arm Incline Lateral Raise | strength | dumbbell | shoulders | Lie down sideways on an incline bench press with a dumbbell in the hand. Make sure the shoulder is pressing against the incline bench and the arm is lying across your body with the palm around your na… | ||
| One-Arm Kettlebell Clean | strength | kettlebell | hamstrings | glutes, lower back, shoulders, traps | Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward., Clean the kettlebell to your shoulders by extending through the… | |
| One-Arm Kettlebell Clean and Jerk | strength | kettlebell | shoulders | Hold a kettlebell by the handle., Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that… | ||
| One-Arm Kettlebell Floor Press | strength | kettlebell | chest | triceps | Lie on the floor holding a kettlebell with one hand, with your upper arm supported by the floor. The palm should be facing in., Press the kettlebell straight up toward the ceiling, rotating your wrist… | |
| One-Arm Kettlebell Jerk | strength | kettlebell | shoulders | calves, quads, triceps | Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that… | |
| One-Arm Kettlebell Military Press To The Side | strength | kettlebell | shoulders | triceps | Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so t… | |
| One-Arm Kettlebell Para Press | strength | kettlebell | shoulders | triceps | Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so t… | |
| One-Arm Kettlebell Push Press | strength | kettlebell | shoulders | calves, quads, triceps | Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that… | |
| One-Arm Kettlebell Row | strength | kettlebell | middle back | biceps, lats | Place a kettlebell in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab the kettlebell and pull it to… | |
| One-Arm Kettlebell Snatch | strength | kettlebell | shoulders | calves, glutes, hamstrings, lower back, traps, triceps | Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position., Look straight ahead and swing the kettlebell back between your legs., Immediately… | |
| One-Arm Kettlebell Split Jerk | strength | kettlebell | shoulders | glutes, hamstrings, quads, triceps | Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that… | |
| One-Arm Kettlebell Split Snatch | strength | kettlebell | shoulders | hamstrings, quads | Hold a kettlebell in one hand by the handle., Squat towards the floor, and then reverse the motion, extending the hips, knees, and finally the ankles, to raise the kettlebell overhead., After fully ex… | |
| One-Arm Kettlebell Swings | strength | kettlebell | hamstrings | calves, glutes, lower back, shoulders | ||
| One-Arm Long Bar Row | strength | barbell | middle back | biceps, lats | Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end., Stand next to the bar, and take a grip with one hand close to the collar. Using your hi… | |
| One-Arm Medicine Ball Slam | strength | medicine ball | abs | lats, shoulders | Start in a standing position with a staggered, athletic stance. Hold a medicine ball in one hand, on the same side as your back leg. This will be your starting position., Begin by winding the arm, rai… |