Beginner Exercises
Perfect for those new to strength training.
Showing 1–30 of 573 exercises
3/4 Sit-Up
The 3/4 Sit-Up is a core strengthening exercise that focuses on the upper range of motion of a traditional sit-up. By stopping three-quarters of the way down, it maintains constant tension on the abdominal muscles, increasing time under tension for greater muscular endurance. It is a foundational movement for building core stability and anterior trunk strength.
90/90 Hip Stretch
A static hip-mobility hold in the 90/90 stance: front leg bent at 90 degrees on the floor (shin parallel to torso), back leg bent at 90 degrees to the side (shin in line with hip). The athlete sits tall with both knees stacked at 90 degrees, leaning slightly forward over the front leg to load the front hip into external rotation, then sitting back to load the trailing hip into internal rotation. Distinct from 90/90 Hip Switch (dynamic switching drill — alternates legs without holding) and 90/90 Hamstring (hamstring-focused supine variant). The static hold trains end-range hip rotation capacity for athletes whose rotation is limited by hip mobility.
Air Bike
The Air Bike, or Bicycle Crunch, is a dynamic core exercise that combines a crunch with a contralateral leg motion. It primarily strengthens the abdominal muscles and obliques through rotation, while also challenging coordination and endurance. It's an effective bodyweight movement for building core stability.
Alternate Hammer Curl
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.
Alternate Heel Touchers
Alternate Heel Touchers are a beginner-level core exercise performed lying on the floor. It involves a controlled, oblique-focused crunch to alternately touch each heel, effectively targeting the abdominal muscles with minimal equipment.
Alternate Incline Dumbbell Curl
The Alternate Incline Dumbbell Curl is a biceps isolation exercise performed on a bench set to a 45-60 degree incline. This position places the biceps under a greater stretch at the start of the movement, which can enhance muscle growth and peak contraction. It's an excellent exercise for building biceps size and strength.
Alternate Leg Diagonal Bound
Assume a comfortable stance with one foot slightly in front of the other.
Alternating Cable Shoulder Press
Move the cables to the bottom of the tower and select an appropriate weight.
Alternating Deltoid Raise
The Alternating Deltoid Raise is a compound shoulder exercise that combines a front raise and a lateral raise in an alternating sequence. It primarily develops the anterior (front) and medial (side) deltoid heads, improving shoulder definition and overhead pressing stability.
Alternating Floor Press
Lie on the floor with two kettlebells next to your shoulders.
Ankle Circles
Use a sturdy object like a squat rack to hold yourself.
Ankle On The Knee
From a lying position, bend your knees and keep your feet on the floor.
Anti-Gravity Press
Place a bar on the ground behind the head of an incline bench.
Arm Circles
Arm Circles are a dynamic flexibility exercise used to warm up and improve mobility in the shoulder complex. They gently engage the muscles around the shoulder joint and upper back, preparing them for overhead or pushing movements.
Arm Circles (Progressive)
Progressive shoulder circumduction. Takes the shoulder joint through its full range of motion, warming the rotator cuff and deltoids.
Assault Bike
Full-body air resistance bike. Drives heart rate up fast with simultaneous upper and lower body work.
Back Flyes - With Bands
Run a band around a stationary post like that of a squat rack.
Backward Drag
Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.
Backward Medicine Ball Throw
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.
Balance Board
Place a balance board in front of you.
Ball Leg Curl
The Ball Leg Curl is a bodyweight exercise using a stability ball to target the posterior chain. It challenges hamstring and glute strength while requiring core stability to control the movement.
Band Assisted Pull-Up
Choke the band around the center of the pullup bar. You can use different bands to provide varying levels of assistance.
Band Face Pull
Rotator cuff and upper back activation. Primes the external rotators and scapular stabilizers for pressing safety.
Band Good Morning
The Band Good Morning is a hip-hinge exercise that strengthens the posterior chain, primarily targeting the hamstrings and glutes while challenging core and lower back stability. It's a useful movement for teaching proper hip-hinge mechanics with easily adjustable resistance.
Band Good Morning (Pull Through)
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.
Band Hip Adductions
The Band Hip Adduction is a targeted strength exercise for the inner thigh muscles. It isolates the adductors to improve hip stability and strength, which is beneficial for sports performance and daily movement patterns.
Band Overhead Stretch
Lat and shoulder flexion mobilizer. Opens overhead range using a band for assistance — directly improves overhead press and pull-up positions.
Band Pull-Apart
Scapular retraction and rear deltoid activation. Essential for shoulder health before any pressing or pulling.
Band Rotation
An active rotational drill performed against a resistance band anchored to a fixed point at chest or shoulder height. Lower load and higher velocity than cable-based rotation drills — emphasises hand-speed and acceleration through the rotation. Distinct from Pallof Press (anti-rotation isometric) and Standing Cable Wood Chop (cable, often slower-tempo).
Band Skull Crusher
The Band Skull Crusher is a triceps isolation exercise that uses resistance bands to provide constant tension throughout the range of motion. It effectively targets the long, medial, and lateral heads of the triceps, building arm strength and definition. This beginner-friendly variation reduces joint stress compared to free weights.
Can't find what you need?
Suggest a new exercise