Quad Stretch
Quad Stretch activates the muscles, stimulates blood flow, and can increase your short-term range of motion and flexibility.
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.
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.
Raised-Legs Crunch
Raised-Legs Crunch improves the strength and flexibility of your hips and lower back, which is a considerable benefit for anyone who spends a lot of time sitting at a desk.
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.
Reclining Circle
Reclining Circle is a back and core strengthening exercise. It is also a good move to increase the stability of the spinal and hip.
Reclining Triceps Press
Reclining Triceps Press builds strength in the triceps muscles along the backs of your arms. This strength-training exercise also delivers a powerful triceps workout to the back of your arms and your core and chest muscles.
Renegade Row
Renegade Row is a full-body exercise that activates core muscles like the obliques, back muscles, and arm muscles. Renegade rows can develop upper body strength with proper form while improving balance and stabilization.
Resisted Single-Leg Stretch
Resisted Single-Leg Stretch is a core strengthening exercise that also increases the stability of the lower abdominals.
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.
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