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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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.
Tricep Dips
A bodyweight arm exercise lowering and lifting the body using parallel bars or a bench, targeting the triceps while improving upper-body pushing strength.
Tricep Push-ups
A close-grip push-up variation emphasizing triceps engagement while strengthening the chest, shoulders, and core with a tighter pressing angle.
Tuck in Crunch
A core-focused exercise drawing the knees toward the chest while lifting the torso, targeting the abs, hip flexors, and overall trunk control.
V-sit Hold
A core-isometric exercise balancing on the sit bones with legs lifted and torso angled back, demanding strong abdominal engagement, hip-flexor control, and postural stability.
V-sit Knee Tuck
A dynamic core exercise combining a V-sit position with knee tucks, targeting the lower abs, hip flexors, and stabilizers while enhancing coordination and trunk control.
V-sit w Single Leg Extension
A controlled V-sit variation alternating single-leg extensions while maintaining core tension, targeting the abs, hip flexors, and stabilizers with increased balance demand.
Bird Dog
Quadruped is a bodyweight floor exercise that strengthens the abdominal muscles, lower back, glutes, thighs, and hamstrings.
Single-Arm Kettlebell Swing
One-Arm Swing targets the hamstrings, glutes, erectors, as well as the quads and core, and it also stabilizes the muscles of the shoulder girdle.
Dumbbell Incline Reverse Flye
The Dumbbell Incline Reverse Flye is an exercise that targets the muscles in your upper back and shoulders.
Banded Standing Side Leg Lifts
A lateral hip-strengthening exercise performed standing with a resistance band adding tension as the leg lifts outward, targeting the glute medius, improving hip stability, balance, and lower-body alignment.
Leg Raise Double Toe Tap
A core exercise combining a straight-leg raise with controlled double toe taps at the top, engaging the lower abs, hip flexors, and deep core muscles while enhancing coordination and stability.
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