Front Knee Strike
Front Knee Strike is a good lower body exercise that also gives strength to the core. It also uses both lower and lateral abdominals, glutes, and front 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.
High Box Jump
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.
Inverted Row With Feet On Swiss Ball
Inverted Row With Feet On Swiss Ball gives strength to the upper body, stability to the lower body, and works great for the core.
Lateral Duck Under
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 Leap And Hop
Lateral Leap And Hop activate your quadriceps, calves, hamstrings, and glutes. This exercise can increase your coordination and balance
Lateral Slide
Lateral Slide is a cardiovascular and calisthenics exercise that primarily targets the quads and, to a lesser degree, also targets the outer thighs, glutes, groin, and hamstrings.
One-Arm Burpee
One-Arm Burpee is a full-body workout that aims to build muscle strength and endurance in both your lower and upper body. A standard one-arm burpee exercise works to strengthen the muscles in your legs, hips, buttocks, abdomen, arms, chest, and shoulders.
Overhead Dumbbell Lunge
Overhead Dumbbell Lunge is a weighted variation of the basic lunge that almost targets your muscle, emphasizing the core, shoulder, and lower body region.
Overhead Dumbbell Reverse Lunge
Overhead Dumbbell Reverse Lunge activates your core, glutes, hamstrings, and shoulders as well. It's a functional, full-body exercise that will help in all areas of physical performance.
Overhead Dumbbell Split Squat
Overhead Dumbbell Split Squat strengthens your core, shoulders, and lower body. Using dumbbells improves balance due to the instability of the weights and places less strain on the shoulder joint.
Plank Pike Jumps
Plank Pike Jumps increase cardiovascular endurance and also strengthen your core.
Quadruped Rocking
Quadruped Rocking is a bodyweight exercise that strengthens the abdominal muscles, lower back, glutes, thighs, and hamstrings.
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