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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!
Hip lift
The Buttocks Lift exercise focuses on the oblique abdominal muscles. It is performed lying on the floor, and no equipment is needed. By lifting the pelvis, the upper abdominal muscles are specifically targeted.
Crunches on the crunch machine
For beginners looking to strengthen their abdominal muscles, Sit-Ups on the Sit-Up Machine are a suitable option. The machine assists in the correct execution of the movement. Since most fitness studios have a Sit-Up Machine, Sit-Ups on the Sit-Up Machine can be found in many beginner training plans.
Rotation on the twist machine
Rotation on the Rotating Machine is a fitness exercise particularly suitable for beginners. The special Rotating Machine aids in the optimal execution of the movement. You can simply sit on the machine and perform the lateral rotation, targeting the oblique abdominal muscles in particular.
Heel touches
With Heel Touches, you train the oblique abdominal muscles while lying on the floor. Moving one arm toward the heel while lying on your back, the alternating movement allows you to train both sides of the oblique abdominal muscles simultaneously.
Hip rolling
Hip Circles are a fitness exercise that allows you to effectively train the oblique abdominal muscles anywhere. You lie with bent legs in the air. Then, you rotate the hips in both directions without placing the legs back on the ground. This creates a training stimulus on both sides of the oblique abdominal muscles.
Dead Bug / Beetle Exercise
The Dead Bug or Beetle Exercise is ideal for a home training plan. You lie on the floor and start directly with the training of the lower abdominal muscles. Since the alternating movement is somewhat more complex, you should only perform the Dead Bug exercise if you are familiar with the sequence.
Knee raises while lying down
The knee raises while lying down is a straightforward exercise to strengthen the abdominal muscles. In contrast to similar exercises, the legs remain consistently in the air. Subsequently, the knees are brought toward the chest in a fluid motion.
Spiderman Plank
The fitness exercise Tarantula Plank is excellent for training both the straight and the oblique abdominal muscles. Furthermore, no equipment is necessary, allowing athletes to perform the exercise anywhere. In the plank's basic position, the knees are pulled toward the elbows to create a training stimulus.
Crunches with the abdominal trainer device
Crunches with the abdominal trainer device are a straightforward abdominal exercise that any athlete can integrate into their training routine. The abdominal trainer device is used in a lying position, and the crunches are performed in a standard motion.
Butterfly sit-ups
The butterfly sit-ups are a variation of the sit-ups exercise. In this variation, athletes position their legs differently than in the classic version. The feet touch, and the knees point outward. For those seeking variety from conventional sit-ups, the butterfly variation can be incorporated into their training program. The training stimulus focuses on the straight abdominal muscles.
Side sit-ups
Those wanting to strengthen their lateral abdominal muscles inevitably discover lateral sit-ups. While traditional sit-ups are popular for training the straight abdominal muscles, lateral sit-ups are suitable for targeting the lateral abdominal muscles. You perform this exercise while lying down, lifting the upper body sideways.
Negative sit-ups on the incline bench
This exercise has a challenging difficulty level and is therefore primarily suitable for experienced fitness enthusiasts. However, for those who already have well-developed abdominal muscles, performing negative presses on the incline bench can further challenge the muscles. Negative abdominal presses on the incline bench are among the most demanding abdominal exercises.
Ball crunches
During crunches with a medicine ball, athletes rely on the twisting movement of the upper body while positioned on a medicine ball. Those who have access to a medicine ball can incorporate variety into their training plan with ball crunches. The upper body is moved laterally, providing a training stimulus to the oblique abdominal muscles.
Triceps presses on the triceps machine
Bicep curls on the bicep machine are ideal for beginners looking to train their biceps. Various bicep machines can be found in fitness studios, all of which guide the movement. After adjusting the settings on the machine, the focus is on strengthening the bicep muscles.
Wrist rollers
The wrist roller exercise is less known in forearm training. However, the wrist roller offers significant advantages as it can be crafted at home for home workouts. The execution is simultaneously straightforward. While standing, you effectively strengthen your forearm muscles with the wrist roller and weight plate.
Front raise on the cable pulley
Lateral raises on the cable machine are a popular exercise to train the lateral shoulder muscles. Every fitness studio is equipped with a cable machine. The execution is relatively simple, making it suitable for both beginners and advanced individuals. Depending on preference, various grips can be used to perform lateral raises effectively and comfortably on the cable machine.
Front raise with weight plate
In case a barbell or dumbbell is not available, lateral raises can also be performed with a weight plate. A weight plate is sufficient, held with both hands. The execution is simple, and there is ample range of motion. Therefore, beginners can confidently resort to lateral raises with a weight plate.
Front raise with the Theraband
The shoulder exercise lateral raises enhance the training plan in any situation. With lateral raises using a theraband, the lateral shoulder muscles can be easily trained at home. Additionally, the lateral and posterior parts are stimulated. All you need is a theraband. Hence, lateral raises with a theraband are appealing to athletes who want to train independently of location. Simply stand in the middle of the band, and the training can commence.
Shoulder press on the machine
The machine variation of shoulder pressing is an ideal shoulder fitness exercise for beginners. The focus here is on muscular endurance, as the apparatus restricts freedom of movement and dictates a precise execution. Beginners thus have the opportunity to specifically integrate machine shoulder pressing into their training plan to initially strengthen their deltoid muscles.
Handstand push up
For those who want to train their front shoulders in an unconventional way, incorporating handstand push-ups into their training repertoire is an option. However, the execution of handstand push-ups should only be done if one feels confident, as serious injuries may occur otherwise. Optionally, one can use a wall to provide additional stability. Handstand push-ups are among the most challenging exercises where the body weight serves as resistance. This shoulder fitness exercise can be performed anywhere.
Pike Push Up
Pike push-ups are a popular fusion of push-ups and handstand push-ups. If the long-term goal is to master handstand push-ups, starting with pike push-ups is advisable. The risk of injury is manageable, yet it represents a step in the right direction. Due to the unfamiliar execution, it is important to thoroughly inform oneself about body posture and sequence to ensure the effectiveness of the exercise and avoid discomfort in the upper back.
Bird Dog
The bird-dog exercise, also known as plank with arm and leg lift, is ideal for home training. The execution is simple, allowing beginners to easily incorporate this exercise into their training plan without concerns. Bird-dog focuses on strengthening the back extensors and the large gluteal muscle.
Rowing while sitting on the machine
Seated rowing in the apparatus is a suitable choice for fitness beginners to strengthen the latissimus. Compared to cable pull, short or long barbell, the rowing machine provides support through a chest pad. The upper body remains automatically upright, imparting a sense of stability. Thus, beginners can fully concentrate on strengthening the latissimus while seated rowing, alongside the trapezius and deltoid muscles.
Bent-over rows with dumbbells
Bent-over rows with dumbbells enable targeted training of the latissimus, trapezius, and posterior shoulder muscles. Taking a forward-leaning position, the movement is limited to the arms. It is crucial to pay attention to precise movements during bent-over rows with dumbbells. Often, athletes tend to assume an incorrect posture, so inexperienced beginners should start with other latissimus exercises to minimize the risk of injury and maximize training success.
Dumbbell rows on the incline bench
Rowing with dumbbells on the incline bench is a straightforward and simultaneously popular option for training the upper back. The primary focus is on your deltoid muscles. The inclined bench provides support, reducing the difficulty compared to conventional dumbbell rowing. Now, you can direct your full attention to engaging your back muscles. The only equipment you need is an incline bench and dumbbells to strengthen various areas of your back.
Classic one-arm dumbbell row
Free weight exercises like traditional one-arm dumbbell rowing are also effective. With traditional dumbbell rowing, you strengthen the muscles in the upper and middle back, especially your latissimus. In a forward-bent position, you repeat the characteristic rowing movement. For those who prefer greater flexibility compared to cable pulls or machines, traditional one-arm dumbbell rowing can be integrated into their latissimus training.
Covers on the cable (standing)
Standing cable pullovers are a common fitness exercise to train not only the large chest muscle but also the broad back muscle, latissimus. Pullovers on the cable machine are seldom included in training plans. You only need a cable machine to start this workout. Since many athletes tend to compensate with other muscle groups during standing cable pullovers, reducing the effectiveness of the training, you should focus on this exercise only if you master the movements and can effectively strengthen your latissimus.
Superman: Back stretches while lying down
The superhero exercise is the ideal choice if you want to strengthen your lower back without equipment. This lower back exercise is perfect for home training, stimulating not only the back extensor but also the gluteal muscle and the hamstring.
Dumbbell incline bench press
An alternative exercise is the dumbbell press on the incline bench. Instead of the barbell, grab two dumbbells to effectively train your chest muscles. With the dumbbell press on the incline bench, you also strengthen your large chest muscle and triceps. Additionally, the anterior serratus muscle and the anterior part of the deltoid muscle benefit supportively from the dumbbell press on the incline bench. Since not every gym has an incline bench with a barbell, dumbbell press on the incline bench is a proven classic among upper chest fitness exercises.
Barbell incline bench press
Pressing on the incline bench with the barbell is a fitness exercise that primarily trains your large chest muscle and triceps. It is an especially effective exercise for the upper chest muscles. The body position and the execution of the movement in barbell press on the incline bench are easy to understand. Therefore, even beginners can use this exercise for muscle building. Despite the seemingly simple execution, there are various mistakes that strength athletes can make in barbell press on the incline bench.
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