Wall Slide
Wall Slide helps to improve strength in your quads, glutes, and calves. It can also help improve balance and posture
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.
Wide-Grip Barbell Deadlift
Wide-Grip Barbell Deadlift targets the entire back muscles of your body. Using wider grips emphasizes more on the lower back, forearms, and shoulders as well as increases the total range of motion of the exercise.
Wide-Grip Barbell Shrug
Grip Barbell Shrug is a very good exercise for developing strength in your shoulders – with more emphasis on traps. This exercise also develops grip strength.
Wide-Grip Jump Shrug
Wide-Grip Jump Shrug primarily targets the shoulders and hip and, to a lesser degree, also targets the quads, calves, glutes, hamstrings, and shoulders.
Wide-Grip Overhead Barbell Split Squat
Wide-Grip Overhead Barbell Split Squat increases overall body strength by targeting your shoulders, core, and lower body muscles.
Wide-Stance Goblet Squat
Wide-Stance Goblet Squat works all the major muscle groups of the lower body, including the quadriceps, glutes, hamstrings, and calves. Using a wider stance increases hip mobility and stability
Wide-Stance Plank With Diagonal Arm Lift
Wide-Stance Plank With Diagonal Arm Lift is a core strengthening exercise. This workout also provides muscular endurance and balance, and stability to the core.
Zercher Squat
Zercher Squat activates muscles throughout your posterior chain, including your hamstrings, glutes, and lower back muscles. Zercher squats can increase your upper back strength.
Dumbbell Kneeling One Arm Row
A single-arm back exercise performed with one knee and hand supported, targeting the lats, rhomboids, and rear delts while improving unilateral strength, stability, and balanced pulling mechanics.
Hindu Push-ups
A flowing upper-body and mobility exercise combining a swooping push-up motion with spinal extension and shoulder opening, strengthening the chest, triceps, back, and core while improving flexibility.
Superman Pulldowns
A posterior-chain and upper-back exercise combining a Superman hold with a pulldown motion to target the lats, rear delts, and spinal extensors.
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