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Fitness exercises
Compound exercises and isolation exercises, bodyweight exercises, and barbell exercises, personal favorites and less popular exercises – there is a wide range of training methods available. It would be nearly impossible to list all possible variations. Nonetheless, on this page, you can find around 400 exercises, neatly categorized, with essential information about the targeted muscle groups, proper execution, and common mistakes. Whether you want to work out in the gym, at home, or outdoors, whether your goal is muscle building or fat loss, this is where every athlete will discover suitable options.
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All fitness exercises
This offering presents you with a diverse range of effective exercises specifically tailored to different muscle groups. Whether you're looking for targeted muscle building, definition, or simply a varied workout routine, we showcase the appropriate exercises for you. Get inspired and explore the wide array of options to strengthen your muscles and achieve your fitness goals!
Frog pumps
The animal pump rhythms are part of the athletic concepts of Fauna Moves, where organic movements from the wild world are adapted for physical activities. The characteristic leg fluttering outward is reminiscent of an excited bird. At the center of this training are the voluminous hip muscle, the hamstrings, and the back extensor.
Cable donkey kicks
Donkey Kickbacks on the cable machine condition the various gluteal muscles simultaneously. Moreover, this exercise is popular because it also provides a training stimulus to the thigh muscles and enhances the sense of balance in the body. Since a cable tower is required for execution, Donkey Kicks are suitable for advanced athletes training in the gym.
Donkey Kicks / Kickbacks on the multi press
Donkey Kicks on the Multifunction Press are suitable for athletes who benefit from the guidance rail on the Multifunction Press and want to effectively strengthen the glutes, core, and thigh muscles. The movement is performed from the quadruped position on a weight bench. However, improper execution poses a risk of injury, so advanced individuals should consider this exercise for buttock training. Ideally, a training partner can lift the barbell from the guide rail.
Monster Walk
The monstrous march exercise is popular among athletes who want to strengthen their abductors, thighs, and the middle gluteal muscle. Athletes can choose between a lateral and forward movement. Additional training stimulus can be generated by using a Theraband during the monstrous march exercise.
Hip thrust with the multi press
The Hip Thrust exercise with the Multifunction Press is ideal for strengthening the large gluteal muscle and hamstring, as it stimulates all three areas of the glutes. Athletes benefit from the supportive function of the guidance rail in the Hip Thrust exercise with the Multifunction Press, making this variation preferable for beginners over free weight exercises.
Classic deadlift
Classic Earth Grasping is a popular physical activity for training the legs and back. The focus of this exercise is on the back extensor and the versatile thigh muscle. At the same time, athletes can also strengthen the large gluteal muscle. Therefore, there is often disagreement about whether classic earth grasping is more of a leg/glute exercise or should be counted among the back exercises.
Zercher Squat
Balance beam squats are an unconventional training method in the gym. This exercise originates from the weightlifter Ed Balance Beam, who, due to his low body weight, had to modify many fitness exercises. The execution is fundamentally similar to front squats. However, the grip varies in this squat variation.
Kettlebell deadlift
Dumbbell deadlifts are a specific variation of this exercise that is particularly popular in CrossFit training. Primarily, the erector spinae is engaged, but the legs and the gluteus maximus also come into play. Among the relatively challenging deadlift variations, dumbbell deadlifts are comparatively straightforward, making them suitable for beginners.
Squats on the multi press
Squats on the leg press machine provide a sensible alternative before athletes venture into free squats with additional weight. The leg press machine's guide rail supports the execution and enhances the sense of balance. Since most gyms have a leg press machine available, athletes can effectively train their thighs and glutes.
Dumbbell leg curls
Hamstring curls with the barbell are an effective option when there is no specific hamstring curl machine in the gym. In this case, the same exercise can be simulated with a bench and a barbell between the feet. Generally, the difficulty level is higher for this hamstring curl variation, making it more suitable for experienced athletes.
Squats with dumbbells
Squats with barbells are particularly suitable for athletes who prefer a traditional execution but desire more range of motion than the LH (leg press) variant. Holding the barbell is also more natural. Using two barbells on both sides can provide more flexibility to target the thigh and gluteal muscles specifically.
Glute ham raises
Gluteal-hamstring raises are a fitness exercise that engages the posterior leg muscles, the glutes, and the lower back muscles. However, a machine for gluteal-hamstring raises is only available in a few fitness studios. Theoretically, it is possible to perform the exercise at home without equipment with a training partner. The name of the exercise is derived from the so-called hamstring muscles, which include the muscles at the back of the thighs.
Cossack squats
The Cossack Squats exercise is a highly regarded fitness routine for the leg muscles, offering various benefits to athletes. This gentle squat variation helps prevent injuries and enhances overall body flexibility. As a result, Cossack Squats are particularly suitable for individuals leading a predominantly sedentary lifestyle. The main focus of this exercise is on the quadriceps, hamstrings, and the large gluteal muscle.
Straight deadlift
The extended deadlift is a variation of this exercise performed as an alternative to the traditional deadlift. The legs remain almost fully extended throughout the entire execution. With the legs extended, the emphasis is placed more on the lower back. However, the extended deadlift also provides an effective training stimulus to the leg and gluteal muscles.
Deadlift on the multi press
Deadlifts on the leg press machine are a relatively straightforward variation of this exercise, making them suitable for beginners. The guided rail assists in the execution of this exercise. For those seeking greater flexibility, this exercise may be less suitable.
Leg extensions on the leg extension machine
Leg extensions on the leg extension machine are an isolation exercise that exclusively targets the quadriceps. It is essential to note that both the equipment and the targeted muscle share the same name – namely, the leg extensor. This exercise can be performed both unilaterally and bilaterally.
Romanian deadlift
The Romanian deadlift is a specific variation of squats that primarily targets the back of the thighs. Additionally, the lower back and large gluteal muscle also receive an effective training stimulus. Ideally, athletes performing traditional Romanian deadlifts use a rack to grip the barbell with an overhand grip. The technique originates from a Romanian athlete who introduced a distinct method to American Olympians.
Sumo deadlift
Sumo deadlifts are typically performed with a barbell. A distinctive feature of this deadlift variation is the wide leg stance, intensifying the training stimulus in the thighs and glutes. The correct leg positioning is crucial, as an incorrect focus in training can lead to injuries.
Trap bar deadlift
The Hex Bar Deadlifts represent a variation of deadlifting that combines elements of squats and traditional deadlifts. Accordingly, this exercise is particularly suitable for beginners, as it places less strain on the back, and the learning curve is manageable. The Hex Bar Deadlift primarily targets the erector spinae and the quadriceps muscle. This exercise sets itself apart through the use of the hex bar, a special device resembling a frame, distinguishing it from other deadlifting variations.
Adduction on the cable pulley
Leg Abduction on the Cable Machine utilizes the cable tower in conjunction with an ankle strap for leg training. If you want to perform this exercise at home, you can alternatively use a resistance band. Leg Abduction on the Cable Machine is an isolated exercise that exclusively strengthens the muscles of the adductors by moving the leg with the strap laterally toward the opposite side of the body.
Front squats / front squats
Front Squats represent the front squat, which is ideal for training the thighs and gluteal muscles. Despite the lower weight load, this exercise enables athletes to generate an intense training stimulus. Thus, the front squat is considered a gentler variant of traditional squats. The unconventional grip and special arm positioning are crucial for optimal execution.
Kettlebell squat
The Kettlebell Goblet Squat presents a more challenging variation of squats. This exercise targets the usual muscle groups, including quadriceps, hamstrings, adductors, and the gluteus maximus. Particularly popular in the CrossFit community, this exercise has gained widespread popularity.
Squats / squats with the barbell
Traditional squats with the barbell are among the most popular leg exercises in fitness. This exercise is also known as Barbell Squats or Back Squats. In principle, the exercise is suitable for athletes at any training level, although improper execution can lead to knee discomfort. With correct form, an effective training stimulus can be achieved for the hamstrings, quadriceps, and gluteus maximus.
Squat jump
The Squat Jump is a dynamic variation of the well-loved squats, particularly favored in abdominal-legs-buttocks training. No equipment is needed for the standard Squat Jump, allowing athletes to perform this exercise anywhere. The combination of jumping and squatting enhances not only the typical target muscles but also improves jump power.
Leg press with the multi press (vertical)
The exercise Leg Press with Multipress (horizontal) is particularly suitable for experienced athletes. The challenge lies in moving the barbell horizontally without it coming loose from the anchoring. This increases the risk of injury. Horizontal pressing allows for an intense workout of the thighs and, especially, the gluteus maximus.
Squats without weight / air squat
Air Squats, also known as Squats without additional weight, are ideal for beginners who want to learn the movement patterns of squats to effectively train the quadriceps, hamstrings, and gluteus maximus. Since the exercise is performed without equipment, Air Squats can be practiced anywhere.
Side sit-ups
Those looking to strengthen their oblique abdominal muscles inevitably come across hovering Sit-Ups. While traditional Sit-Ups are popular for training the rectus abdominis, hovering Sit-Ups are ideal for strengthening the oblique abdominal muscles. You perform this exercise lying down and lift the upper body diagonally upwards.
Negative sit-ups on the incline bench
This exercise is challenging and, therefore, more suitable for experienced fitness enthusiasts. However, if you already have well-developed abdominal muscles, you can further stimulate your muscles with positive Sit-Ups on the flat bench. Positive Sit-Ups on the flat bench are among the most demanding abdominal exercises.
Ball crunches
In Ball Crunch Variations, athletes rely on the curving crunch movement while on a stability ball. If a stability ball is available, Ball Crunch Variations can provide a welcome change in the training plan. The upper body is slightly curved upward, transferring the training stimulus to the upper abdominal muscles.
Negative crunches on the incline bench
Positive Crunches on the flat bench are advanced abdominal exercises. On a flat bench, you perform the crunches positively. The flat position requires more effort, and the training effect on the abdomen is significantly more intense than with traditional crunches.
Exercises for the gym, for at home and completely without equipment
The numerous exercises can naturally be categorized according to the involved muscle groups. However, it's also intriguing to classify them based on the available equipment.
Nonetheless, there are some misconceptions on this matter that we would like to briefly explain. When we refer to "equipment-free exercises," we actually mean exercises that can be performed without any equipment whatsoever. Exercises involving bands, dumbbells, and kettlebells do not fall into this category. Only exercises that require a flat bench have been included in the category of equipment-free exercises.
Since a bench can easily be replaced by a chair in many situations.
It's crucial to note that home training is not necessarily synonymous with equipment-free training. With minimal effort, the home gym can quickly become a place with numerous training possibilities. Even small investments in suitable home gym equipment allow for a variety of home exercises. This may even include the use of a barbell. Perhaps you even have a so-called strength station that enables various exercises. In this case, exercises with a cable pull might even be possible.
Fitness exercises for building muscle and losing weight
You might have pondered at some point which exercises are particularly effective for building muscle and which ones can assist with weight loss. However, such a strict categorization is not necessarily conducive. In fact, one exercise can simultaneously promote muscle growth and contribute to shedding pounds. It's worth noting that cardio exercises, often considered the ideal choice for weight loss, are currently not included in this list. Nevertheless, this isn't an issue, as they have limited impact on muscle growth and are not essential, even in the context of weight loss.
Classical strength exercises can facilitate fat burning, provided that the nutrition is appropriate.
Muscle can be built if the respective exercise provides sufficient stimulus and the nutrition is aligned accordingly. In a diet with a calorie deficit, the same exercise can also contribute to fat reduction due to the increased energy expenditure. Crucial for whether an exercise primarily promotes muscle growth or aids fat burning are factors such as the number of repetitions and the intensity of the workout.
The most popular workout exercises
Despite the wide array of exercises available for various fitness goals, some have emerged as particularly popular. However, preferences vary significantly based on factors such as individual gender and fitness level. Beginners often gravitate towards guided strength-training exercises, like leg presses, crunches, or planks. Gender-specific preferences are evident in the choice of exercises, with men frequently opting for upper body workouts like bench presses and cable rows, while women tend to favor lower body exercises such as squats and lunges. Nevertheless, many athletes have come to recognize the value of holistic full-body training.
In the following, we provide an overview of the most commonly preferred workout exercises.
✅ Lunges
✅ Squats
✅ Crunches
✅ Push-ups
✅ Deadlifts
✅ Sit ups
✅ Shrugs
✅ Hip thrusts
✅ Bench press
✅ Pull-ups
✅ Russian twist
✅ Mountain Climbers
✅ Hyperextensions
✅ Romanian deadlift
✅ Military Press
✅ Barbell rows
✅ Shoulder press
✅ Chest press