Progression Push-ups
A scalable push-up variation gradually increasing difficulty—through knee, incline, or negative patterns—to build pressing strength, stability, and technique.
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.
Prone Flys
A posterior-chain and upper-back exercise performed face down, lifting the arms outward in a fly motion to strengthen the rear delts, traps, and scapular stabilizers.
Reverse Lunge to Curtsy Lunge
A lower-body combination movement transitioning from a reverse lunge into a diagonal curtsy lunge, targeting the glutes, quads, and hip stabilizers with added coordination demand.
Reverse Lunges
A lower-body strength exercise stepping backward into a lunge, emphasizing glutes, quads, and balance while reducing knee stress compared to forward lunges.
Scissor Kicks
A core and hip-flexor exercise alternating crossing leg motions, challenging the lower abs, coordination, and trunk stability while maintaining controlled breathing.
Side Lunge
A lateral lower-body exercise stepping out to the side to target the glutes, quads, and inner thighs while improving hip mobility, stability, and frontal-plane strength.
Single Leg Glute Bridge
A unilateral glute and hamstring exercise lifting the hips with one leg extended, enhancing glute activation, hip stability, and single-side strength.
Single Leg Jackknife
A core and hip-flexor exercise raising one leg to meet the opposite hand, building coordination, lower-ab strength, and controlled trunk flexion.
Spider Plank
A dynamic core-strength movement bringing one knee toward the elbow in a plank, targeting the obliques, deep core, and shoulder stability.
Squat Pulses
A lower-body endurance exercise performed by holding a squat and making small, controlled pulses to intensify quad, glute, and hip engagement while building burn, stability, and time-under-tension strength.
Squat to Calf Raise
A combo exercise finishing a squat with a calf raise, strengthening the quads, glutes, and calves while improving balance and lower-body control.
Straight Leg Toe Touch
The Straight Leg Toe Touch is a common stretching exercise that targets the muscles in the back of the leg, including the hamstrings.
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