High Plank Shoulder Taps
A core and upper-body stability exercise performed in a high plank while alternating hand taps to the opposite shoulder, building anti-rotation strength, balance, and shoulder control.
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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.
High Plank
A foundational core stability exercise performed with straight arms and a rigid body line, strengthening the abs, shoulders, and full-body stabilizers while improving posture and endurance.
Hip Dips
A core and oblique-focused movement usually performed from a side plank, lowering and lifting the hips to build lateral core strength, stability, and controlled spinal movement.
Lateral Walk
A hip-stability and glute-strengthening exercise involving controlled side steps to activate the glute medius, improve alignment, and enhance lower-body control.
Prone Flys
A posterior-chain and upper-back exercise performed face down, lifting the arms outward in a fly motion to strengthen the rear delts, traps, and scapular stabilizers.
Scissor Kicks
A core and hip-flexor exercise alternating crossing leg motions, challenging the lower abs, coordination, and trunk stability while maintaining controlled breathing.
Side Lunge
A lateral lower-body exercise stepping out to the side to target the glutes, quads, and inner thighs while improving hip mobility, stability, and frontal-plane strength.
Squat Pulses
A lower-body endurance exercise performed by holding a squat and making small, controlled pulses to intensify quad, glute, and hip engagement while building burn, stability, and time-under-tension strength.
Squat to Calf Raise
A combo exercise finishing a squat with a calf raise, strengthening the quads, glutes, and calves while improving balance and lower-body control.
Straight Leg Toe Touch
The Straight Leg Toe Touch is a common stretching exercise that targets the muscles in the back of the leg, including the hamstrings.
Bird Dog
Quadruped is a bodyweight floor exercise that strengthens the abdominal muscles, lower back, glutes, thighs, and hamstrings.
Single-Arm Kettlebell Swing
One-Arm Swing targets the hamstrings, glutes, erectors, as well as the quads and core, and it also stabilizes the muscles of the shoulder girdle.
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