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.
Hip Circles are an excellent way to target the glutes—especially the glute medius. The move, a variation of the fire hydrant butt exercise, work your outer hip and gluteus medius, a small hip adductor muscle on the outer side of the pelvis that supports yo...
Incline Rear-Leg Extension is a good hip strengthening exercise. It maintains the muscular balance on both sides.
IT Band Foam Roll provides stability and movement in the knee and protects and strengthens the lateral thigh. It is also helpful for hip rotation, extension, and sideways movements.
Jump Rope is a complete-body workout that targets calf muscles, quads, hamstrings, glutes, abs, oblique muscles, forearms, biceps, triceps, shoulders, back muscles, and chest muscles.
Jump Rope Jog is a killer cardio workout that improves coordination, boosts metabolism, and makes you sweat like crazy; hence, also good for fat burning.
Jumping Jacks target all the major muscles in the lower body, strengthening your glutes, hamstrings, quads, hips, calves, and shins.
Kneeling Superman exercise is more challenging back strength and stability exercise that provides progression from the prone position. It targets the lower and upper back, shoulders, glutes, hamstrings, and abdominal muscles.
Lateral Duck Under is a calisthenics exercise that specifically targets the quads. Moreover, to a lesser degree, it also targets the glutes, hip flexors, and hamstrings.
Lateral Walks With Band At Ankles primarily target and strengthen the hip abductor muscle group. The exercise strengthens and tones these muscles that line the hips and glutes.
Lateral Walks With Band At Knees is a great functional movement exercise and helps improve your knees and hips' stability.
Low Lunge With Isometric Adduction is a great way to strengthen inner thighs and provide hip mobility. In addition, it also improves physical endurance and posture by strengthening and stabilizing the muscles.
Low Side-To-Side Lunge is a great exercise because it works the sides of the glutes (the gluteus medius), which are essential stabilizer muscles for the hip joint. This exercise provides strength on both sides of the body.
