Intermediate Exercises
For those with some training experience.
Showing 1–30 of 292 exercises
Ab Crunch Machine
The Ab Crunch Machine isolates the abdominal muscles by providing supported spinal flexion against resistance. It is an effective intermediate exercise for building strength and muscular endurance in the core, particularly the rectus abdominis.
Ab Roller
The Ab Roller is an intermediate core strengthening exercise that challenges the entire anterior chain by resisting spinal extension. It develops anti-extension core stability and shoulder girdle control under load.
Adductor
Lie face down with one leg on a foam roll.
Adductor/Groin
Lie on your back with your feet raised towards the ceiling.
Advanced Kettlebell Windmill
Clean and press a kettlebell overhead with one arm.
All Fours Quad Stretch
The All Fours Quad Stretch is a kneeling flexibility exercise that intensively targets the quadriceps and hip flexors. It is particularly useful for improving knee and hip mobility, and counteracting tightness from prolonged sitting or lower-body training.
Alternating Hang Clean
Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
Alternating Kettlebell Press
The Alternating Kettlebell Press is a unilateral overhead pressing exercise that builds shoulder and triceps strength while challenging core stability and coordination. It is useful for developing balanced strength and preventing muscular imbalances.
Alternating Kettlebell Row
The Alternating Kettlebell Row is a unilateral back exercise that builds strength and muscle in the upper back and arms while challenging core stability. By working one side at a time, it helps identify and correct muscle imbalances.
Anterior Tibialis-SMR
Begin seated on the ground with your legs bent and your feet on the floor.
Arnold Dumbbell Press
The Arnold Press is a compound shoulder exercise that combines a rotational dumbbell press with a standard overhead press. It uniquely emphasizes the anterior and medial deltoids through its full range of motion, while also engaging the triceps and core for stability. This movement is excellent for building shoulder strength, size, and mobility.
Around The Worlds
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, make sure that you keep your elbows slightly bent. This will be your starting position.
Atlas Stone Trainer
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.
Axle Deadlift
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. Typically, you would use an over/under grip.
Barbell Ab Rollout
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. This will be your starting position.
Barbell Deadlift
Stand in front of a loaded barbell.
Barbell Full Squat
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 under the bar and place the back of your shoulders (slightly below the neck) across it.
Barbell Glute Bridge
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 directly above your hips, and lay down flat on the floor.
Barbell Guillotine Bench Press
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 with your arms locked. This will be your starting position.
Barbell Hack Squat
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 wraps for this exercise for a better grip. This will be your starting position.
Barbell Hip Thrust
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 Lunge
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 under the bar and place the back of your shoulders (slightly below the neck) across it.
Barbell Rollout from Bench
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.
Barbell Shoulder Press
The Barbell Shoulder Press is a fundamental upper-body strength exercise performed seated or standing. It primarily develops the shoulders and triceps while requiring significant core and upper-back stability. It is a key movement for building overhead pressing strength and muscular development.
Barbell Step Ups
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 bench). This is your starting position.
Bench Jump
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.
Bench Press - Powerlifting
The Bench Press - Powerlifting is a maximal strength movement focusing on the chest, shoulders, and triceps. It is a core competition lift in powerlifting, requiring technical precision in setup and execution to safely handle heavy loads.
Bent-Arm Barbell Pullover
Lie on a flat bench with a barbell using a shoulder grip width.
Bent-Arm Dumbbell Pullover
Place a dumbbell standing up on a flat bench.
Bent Over Two-Arm Long Bar Row
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 slide backward.
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