Quadruped Rocking
Quadruped Rocking is a bodyweight exercise that strengthens the abdominal muscles, lower back, glutes, thighs, and hamstrings.
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.
Reach, Roll And Lift
Reach, Roll And Lift increases activation of the lower trapezius, rotator cuff, and latissimus dorsi to aid in better shoulder stabilization in overhead positions.
Reverse Lunge With Reach Back
Reverse Lunge With Reach Back activates your core, glutes, and hamstrings. Moreover, your core and back muscles are also engaged while performing this exercise.
Reverse Lunge With Twist And Overhead Reach
Reverse Lunge with Twist and Overhead Reach is a typical lower-body exercise that targets your hips, glutes, thighs, and obliques.
Shoulder Circles
Shoulder Circles is a kind of warmup exercise that gets your blood moving and can help to build muscle tone in your shoulders, triceps, and biceps.
Side Lying Leg Raise
Side-Lying Leg Raise improves the mobility in the core. This exercise targets muscle groups throughout your body, including the lower and upper abs, hamstrings, quadriceps, hip flexors, and lower back muscles.
Side-Stepping Curtsey
Side-Stepping Curtsey targets the main muscles involved in a lunge — the quads and glutes — moreover, it also engages some additional movers.
Single-Leg Hip Raise With Knee Hold
Single-Leg Hip Raise With Knee Hold increase the strength in your hips, glutes, and abs. Using a knee hold improves hip mobility and flexibility.
Split-Stance Extension
Split-Stance Extension is a basic warm-up exercise for the lower body that helps to improve hip mobility and core stability.
Squat Jacks
Squat Jacks is a great exercise to add to your lower body routine as it helps you build strength and speed and improves your aerobic fitness. This exercise activates and strengthens your lower body, and by engaging your core, it also improves your stabilit...
Standing Calf Raise
Standing Calf Raise helps you build larger calve muscles. It also improves ankle strength and stability, helps with injury prevention, improves athletic performance,
Standing Hip Abduction
Standing Hip Abduction targets the hip abductor muscles – located outside the hips. This exercise helps promote strength and stability in the hip muscles when walking or running.
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