Beginner

Beginner Exercises

Perfect for those new to strength training.

Equipment

All Equipment(573)

Muscle Group

All Muscles(573)

Difficulty

All Levels(970)Beginner(573)Intermediate(337)Advanced(60)Expert(0)

Showing 211–240 of 573 exercises

Beginner

Hamstring-SMR

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 starting position.

Hamstrings

Foam Roller

Beginner

Hamstring Stretch

Lie on your back with one leg extended above you, with the hip at ninety degrees. Keep the other leg flat on the floor.

Hamstrings

Bodyweight

Beginner

Heavy Bag Thrust

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 starting position.

Hip Circles (prone)

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.

Hip Extension with Bands

Secure one end of the band to the lower portion of a post and attach the other to one ankle.

Hip Flexion with Band

Secure one end of the band to the lower portion of a post and attach the other to one ankle.

Quadriceps

Resistance Bands

Beginner

Hip Flexor March

A controlled standing march drill that trains active hip flexion and trunk control for sprinting, cutting, and field-sport acceleration patterns.

Bodyweight

Beginner

Hip Lift with Band

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 similar objects, just ensure they won't move.

Hug A Ball

Seat yourself on the floor.

Hug Knees To Chest

Lie down on your back and pull both knees up to your chest.

Hurdle Hops

Set up a row of hurdles or other small barriers, placing them a few feet apart.

Hyperextensions (Back Extensions)

Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.

Inchworm

Dynamic hamstring and core mobility drill. Walks the hands out to plank and back, progressively stretching the posterior chain.

Hamstrings

Core

Beginner

Incline Bench Pull

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.

Incline Cable Chest Press

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 90 degrees. This will be your starting position.

Incline Dumbbell Bench With Palms Facing In

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.

Incline Dumbbell Curl

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 starting position.

Biceps

Dumbbells

Beginner

Incline Dumbbell Flyes

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.

Incline Dumbbell Flyes - With A Twist

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.

Incline Dumbbell Press

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.

Incline Hammer Curls

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 with a neutral grip. This will be your starting position.

Biceps

Dumbbells