Exercise Library

All Exercises

Browse our complete collection of strength training exercises.

Equipment

Muscle Group

Difficulty

All Levels Beginner Intermediate Advanced Expert

Showing 361–390 of 970 exercises

Beginner

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.

Hyperextensions With No Hyperextension Bench

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. Also, you will be in the same position as if you were on a hyperextension bench but the range of motion will be shorter due to the height of the flat bench vs. that of the hyperextension bench.

Iliotibial Tract-SMR

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.

Abductors

Foam Roller

Beginner

Inchworm

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

Hamstrings

Core

Intermediate

Incline Barbell Bench Press

Foundational upper-chest builder. Performed lying on a bench set to a 30-45 degree incline, pressing a barbell from the upper chest to lockout. The incline biases the load to the upper portion of the chest (clavicular head of the pectoral) and the front delts. Distinct from Barbell Bench Press (flat bench — primarily mid-chest), Decline Barbell Bench Press (decline — primarily lower chest), Incline Dumbbell Press (DB variant, with greater stabilization demand and natural ROM). A staple of every classic bodybuilding split.

Barbell

Intermediate

Incline Barbell Triceps Extension

Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width.

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 Cable Flye

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).

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