Discover exercises for every goal — strength, endurance, flexibility, or fat loss.
How it works: Use the filters to find the right exercise for your equipment, skill level, and target muscle group. These exercises feature in our challenges, workouts, and workout plans - but we’ve also made them available for you to browse and learn from. They’re great for discovering individual exercises that target specific muscles or for finding effective alternatives.
Kneeling Cable Crunch is a popular core isolation exercise using a rope attachment and cable stack while kneeling on the floor. It helps to activate muscles throughout your upper abs and lower abs, including the rectus abdominis.
Kneeling Cross Crunch helps to strengthen the core, sculpt the waist, and tone the abdominal wall.
Kneeling Lat Pulldown is one of those exercises that work a ton of muscles, like the ones in your back, shoulders, and arms. It should be a regular addition to your upper-body days.
Kneeling Oblique Cable Crunch engages the abdominal wall and the obliques and helps to sculpt the waist. This exercise strengthens the back, tightens the core, tones the abs, and improves balance and flexibility.
Kneeling Pushup is very effective at strengthening and toning the chest, triceps, and shoulder muscles.
Kneeling Rear Flye targets your upper-back muscles and shoulder muscles—particularly the posterior deltoids, or rear deltoids, on the backsides of your shoulders.
Kneeling Rotational Chop increases power and strength throughout the core, more specifically, the obliques.
Kneeling Rotational Reverse Chop is a great movement that engages your entire abdominal region and works for your hip and lower back.
Kneeling Stability Chop targets the transverse abdominis and oblique muscles – the muscles that allow you to twist at the waist. Kneeling stability chop also engages the muscles of your back, shoulders, and legs.
Kneeling Stability Reverse Chop is a rotational exercise that strengthens the core muscles, primarily targeting the obliques.
Kneeling Underhand-Grip Lat Pulldown is a variation of standard pulldown that primarily targets the lats and, to a lesser degree, also targets the biceps and middle back.
Kneeling Woodchopper keeps your trunk activated in a rotational movement pattern and multiple abdominal and back muscles for stability. In addition, your legs and arms provide strength and mobility.
