All Exercises
Browse our complete collection of strength training exercises.
Showing 391–420 of 957 exercises
Iron Cross
Iron Cross targeting Shoulders.
Iron Crosses (stretch)
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.
Isometric Chest Squeezes
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 fingers facing forward (perpendicular to your torso).
Isometric Neck Exercise - Front And Back
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.
Isometric Neck Exercise - Sides
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.
Isometric Wipers
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.
IT Band and Glute Stretch
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.
Jackknife Sit-Up
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.
Janda Sit-Up
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 starting position.
Jefferson Squats
Place a barbell on the floor.
Jerk Balance
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 forward, torso upright, and the feet split slightly apart.
Jerk Dip Squat
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 should be directly under the hips, with the feet turned out as is comfortable.
JM Press
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 the arms perpendicular to the torso, make sure the bar is set in a direct line above the upper chest. This will be your starting position.
Jogging, Treadmill
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 to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
Jumping Jacks
Classic full-body warmup requiring zero equipment. Elevates heart rate and warms shoulders, hips, and calves simultaneously.
Jump Rope
Full-body cardio warmup. Elevates heart rate quickly while improving coordination and warming the calves, shoulders, and wrists.
Jump to Rotation
A combined plyometric jump with mid-air rotation, landing in a rotated position. Trains simultaneous vertical force production and rotational power — distinct from any pure-jump (no rotation) or pure-rotation drill (no vertical force).
KB Complex: Swing-Clean-Press
A three-movement kettlebell complex performed back-to-back without putting the bell down: one swing (hinge-driven pendulum), one clean (pull to rack), one press (rack to overhead). High conditioning demand because the grip stays loaded throughout. Each rep cycles through hinge-power, pull, and overhead push.
Keg Load
To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet.
Kettlebell Arnold Press
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 Clean & Press
A two-phase kettlebell compound: a clean (hip-driven pull from floor or hang to rack position), then a strict press overhead from rack. Trains posterior-chain power into shoulder-stable overhead lockout. Distinct from One-Arm Kettlebell Clean and Jerk (jerk uses leg drive at the top), Two-Arm Kettlebell Military Press (press only, no clean), and Kettlebell Hang Clean (clean only, no press).
Kettlebell Dead Clean
Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
Kettlebell Deadlift
A two-handed kettlebell sumo-style deadlift. Athlete stands over the bell with feet wider than shoulder-width, grips the handle with both hands, and hinges to lift the bell to standing. Trains posterior-chain hinge mechanics with a lower load profile than a barbell deadlift, useful as a hinge-pattern primer for the kettlebell swing. Distinct from Barbell Sumo Deadlift (barbell is rigid + more loadable, different stance angle), Kettlebell One-Legged Deadlift (single-leg variant), and Kettlebell Sumo High Pull (continues into a high-pull at the top).
Kettlebell Figure 8
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.
Kettlebell Floor Press
A two-arm kettlebell press performed lying on the floor. The athlete lies on the back with two kettlebells held at the shoulders in rack position, then presses both bells straight up to lockout. Reduced range compared to a bench press because the elbows hit the floor at the bottom — useful for protecting the shoulders while loading the press pattern, and natural for kettlebells because of the rack-to-overhead path. Distinct from One-Arm Kettlebell Floor Press (single-arm variant — anti-rotation demand), Alternating Floor Press (alternates arms), and Dumbbell Floor Press (different implement, palms-facing-each-other grip).
Kettlebell Halo
A shoulder-mobility / conditioning drill where the athlete circles a kettlebell around the head close to the body, alternating directions. Trains thoracic rotation, shoulder mobility under load, and grip endurance. Often used as a warm-up or mobility piece in kettlebell sessions. Distinct from Kettlebell Windmill (lateral-flexion lift, not a circle around the head) and from Kettlebell Figure 8 (between-the-legs pass).
Kettlebell Hang Clean
Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
Kettlebell Lunge
A loaded reverse / walking lunge with a kettlebell held in one hand at the side (suitcase carry) or in the rack position. Trains single-leg strength + asymmetric trunk stability under load. Distinct from Bodyweight Walking Lunge (no load), Lunge Pass Through (specific KB drill that passes the bell under the lunged leg), and Bulgarian Split Squat (rear foot elevated, different mechanics).
Kettlebell One-Legged Deadlift
Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.
Kettlebell Pass Between The Legs
Place one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat.
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