Pistol Squat
Pistol Squat targets glutes, hamstrings, calves, and quads. The exercise also engages your core and hip flexors.
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.
Plie Slides
Plie Slides target your glutes, quadriceps, and inner thigh muscles. This exercise also stretches the backs of your legs.
Power Squat Chops
Power Squat Chops is a good lower body and core exercise. It primarily targets your quads, hamstrings, glutes, and obliques
Pretzel Side Kick
Pretzel Side Kick is a basic, single-joint exercise that strengthens the glutes while also improving stability and mobility of the hip joint.
Prisoner Squat
Prisoner Squat is one of the most basic yet effective athletic movements. This exercise works your quads, hamstrings, glutes, hips, and inner thighs.
Prone Hip Internal Rotation
Prone Hip Internal Rotation activates the upper gluteus muscles and the inner thigh muscles and targets the hip muscles.
Quadruped Leg Raise
Quadruped Leg Raise is an excellent exercise for so many reasons; that strengthens the entire core region and glutes and hamstrings.
Quadruped Rocking
Quadruped Rocking is a bodyweight exercise that strengthens the abdominal muscles, lower back, glutes, thighs, and hamstrings.
Quadruped With Leg Lift
Quadruped With Leg Lift is a bodyweight exercise that primarily targets the glutes and, to a lesser degree, also targets the abs, hamstrings, and lowers back.
Rack Pull
Rack Pull builds muscle mass and encourages muscle hypertrophy throughout your lower body—specifically in your hamstrings, spinal erectors, quadriceps, and lower back muscles. Moreover, rack pulls can increase your pulling strength and grip strength.
Reverse Barbell Box Lunge
Reverse Barbell Box Lunge is a compound exercise that activates your glutes, legs, quads, and hamstrings. This exercise is also a good core strengthening exercise.
Reverse Dumbbell Box Lunge
Reverse Dumbbell Box Lunge is a strength exercise that strengthens the quads, hips, hamstrings, and core. Performing the exercise with a box increases the range of motion and better targets the glutes.
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