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.
Back-Foot Elevated Dumbbell Split Squat is a powerhouse of a leg workout, with your quads, calves, and hamstrings all set to benefit. This is a fantastic exercise that improves balance and stability on both sides of the body. Everyone can benefit by perfor...
Barbell Box Squat extends your lower body back further than you would during a regular squat. This exercise helps to activate muscle groups across your lower body, including your hamstrings, glutes, spinal erectors, hip flexors, and lower back muscles.
Barbell Step-Up activates muscle groups throughout your lower body, including your quadriceps, hamstrings, glutes, and adductors. It is a great single-leg strength exercise that also improves balance and core strength.
Crossover Dumbbell Step-Up is a great move that targets and tones your inner and outer thighs, hamstrings, quads, and glutes. This exercise also raises your heart rate, boosts your metabolism, and improves circulation.
Decline pushup activates muscle groups throughout your upper body, including your triceps, anterior deltoids, pectorals, and the serratus anterior muscle under your arm. With practice, decline pushups can improve your performance during other upper-body wo...
A Depth Jump is a lower body exercise that activates lower body muscles, including glutes, hamstrings, and quadriceps. Depth jumps can also increase your explosive strength. With practice, depth jumping can increase your explosive power, improving your rea...
Donkey Calf Raise targets the main muscles on the backs of your lower legs—specifically the gastrocnemius muscle and the soleus muscle near your Achilles tendon.
Dumbbell Box Lunge builds stronger, more muscular legs for any level or goal as well as works for the core. Using a box while performing this exercise targets the glutes better.
Dumbbell Stepover is a dynamic multi-joint exercise that targets the quadriceps, glutes, and hamstrings while increasing functionality and mobility throughout the hips.
Dumbbell Step-Up is a multi-joint exercise that activates muscle groups throughout your lower body, including your quadriceps, hamstrings, glutes, and adductors.
Elevated Front-Foot Barbell Split Squat is an excellent exercise that strengthens the quadriceps, medial hamstrings, and adductors. The exercise also helps to re-establish normative flexibility of the hip flexors, specifically the iliopsoas and the rectus ...
High Box Jump targets all of your lower body muscle groups, including your glutes, hamstrings, quadriceps, and calves, working together to enhance power and strength.
