Home / Fitness exercises
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.
Convincingly good
Discover why our fitness journey is the perfect choice for you and explore what sets us apart from others. Immerse yourself in our fitness universe and let us inspire you.
for free
All the information is readily available and accessible to everyone at no cost.
understandable
Each article is written in an easily understandable manner and is suitable for beginners.
diverse
Muscle building, weight loss, nutrition, exercises, workout routines, and a variety of other subjects.
muscle groups
Here, you have the opportunity to specifically target various muscle groups, with valuable recommendations and workout routines to enhance your effectiveness at your disposal. Select your preferred muscle group and work systematically toward your fitness goals!
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!
Flutter kicks for the stomach
Various variations of Flutter Kicks for the abs are available. In this exercise, you position yourself either on the floor or an elevation, strengthening your lower abdominal muscles by lifting your legs.
Leg raises on the dip bar
Lifting the legs on the dip bar allows athletes to specifically strengthen their lower abdominal muscles. In this exercise, you position yourself on the dip bar with legs extended downward. Unlike other exercises such as knee raises, the legs remain fully extended throughout the entire exercise.
Knee raises on the machine (classic)
The fixed position on the apparatus enables athletes to fully concentrate on the knee raises. Most fitness studios have suitable equipment for targeted training of the lower part of the abdominal muscles with knee raises on the apparatus.
Leg raises lying with partner
During leg raises lying down with a partner, you receive support from your training partner. The lying athlete holds onto the standing partner's legs to stabilize and draw strength exclusively from the abdominal muscles. Subsequently, the legs are lifted upward. Since many athletes prefer the support of a training partner, this exercise adds variety and enjoyment to the training plan.
Candle
The candlestick is both a fitness exercise for the abs and a yoga position that promotes relaxation in the pelvic area. To do this, lie on your back first. Then, lift your body into a vertical position. To maintain the candlestick position, advanced abdominal training is necessary. Incorrect execution could lead to injuries to the spine.
Classic leg raises for the abdominal muscles
Classic leg raises for the abdominal muscles are among the most popular fitness exercises for beginners starting with abdominal training. Since no training equipment is needed, this exercise can be done anywhere. From a lying position, lift your legs upward and then lower them again. The training stimulus primarily targets the lower part of the rectus abdominis muscle.
Hanging leg raises for the rectus abdominal muscles
The fitness exercise of hanging leg raises for the rectus abdominis is primarily aimed at experienced athletes. In this case, it is necessary to maintain a hanging position to subsequently lift the legs. There are various variations of this exercise to choose from. The main focus is on training the rectus abdominis, especially in the lower region.
Mountain climber on the TRX ropes
For many athletes, the exercise "Mountain Climbers on TRX Straps" presents an interesting option where the entire weight rests on the arms of the athletes. This leads to the intensive involvement of the upper body muscles in addition to the engagement of the legs and glutes. The use of TRX straps allows for high flexibility in executing the exercise while simultaneously enhancing balance.
Vertical Mountain Climber
The vertical mountain climber is a less well-known variation. Few athletes associate this exercise variation with the classic mountain climbers. In this variation, one leg is pulled towards the center of the body while the arms are diagonally extended upward. The focus here is on training the leg and abdominal muscles.
Cross body mountain climber
The Cross-Body Mountain Climber challenges the abdominal muscles more than other variations of mountain climbers. However, athletes also generate an intense training stimulus for the glutes and legs. This results from the differing movement compared to the classic mountain climber, where one leg is moved diagonally from the push-up position towards the side of the body. In the classic variations, the leg moves straight forward.
Mountain climber with wide legs
The variation of the mountain climber with wide legs modifies the classic mountain climber exercise by spreading the legs further apart. The fitness exercise is then performed in the classic manner, with a heightened focus on the leg and gluteal muscles. The wider leg stance increases the level of difficulty, making it crucial to adequately warm up beforehand to avoid injuries to the lower back.
Classic mountain climbers
The traditional mountain climbers are a full-body exercise aimed at strengthening the legs and abdominal muscles. This exercise is also known as the "Mountain Climber." From a high plank position, the legs are alternately pulled towards the body to create the training stimulus. The dynamic execution makes this exercise ideal for full-body training, strengthening the cardiovascular system, and burning calories when performed at a faster pace.
Sumo squats on the multi press
The Sumo Squats on the leg press machine provide a variation of the traditional Sumo squats. The focus here is more on engaging the adductors while simultaneously activating the muscles in the thighs and glutes. The barbell rests on the rear shoulders, and the guiding rail serves as a supportive element during execution. However, the use of the leg press machine may slightly limit the flexibility of the athletes.
Sumo barbell squats
For those who prefer the barbell over the dumbbell, there is an opportunity to create an effective training stimulus for Sumo squats with the classic Sumo squats with a barbell. In this variation, athletes place the barbell on the rear shoulders using a rack, then perform squats with feet spread outward and a wide stance.
Russian twist with partner
Russian Twists with a partner are a suitable option for athletes who prefer training in pairs. The two fitness enthusiasts sit facing each other, exchanging a ball between them. After catching the ball, the upper body is twisted in one direction to strengthen the oblique abdominal muscles. The movement is performed alternately, ensuring both sides are evenly trained.
Russian Twist with additional weight
Athletes seeking an extra challenge or feeling underwhelmed by the classic Russian Twist variation can perform the exercise with additional weight. For this, a weight plate is used, either pressed against the chest or held with extended arms. The inclusion of extra weight in both directions of the movement intensifies the training stimulus.
Classic Russian twists
The traditional Russian Twists are a popular fitness exercise for strengthening the oblique abdominal muscles, while also secondarily stimulating the straight abdominal muscles. The simple execution makes this exercise suitable for athletes of all training levels, and since no additional equipment is needed, the classic variation can be performed anywhere.
Toe-Touches Twist/Windmill
The fitness exercise Toe-Touch Twist or Windmill is performed while standing, primarily to strengthen the side abdominal muscles and secondarily the straight abdominal muscles, effectively stretching the body. In this movement, the hand moves towards the opposite foot. The extension of the other arm upward resembles the motion of a windmill. Athletes benefit from a pleasant stretch while simultaneously training the oblique abdominal muscles.
Sumo squats with dumbbells
Sumo squats with dumbbells are characterized by a wide leg stance. The training stimulus increases with the use of dumbbells held in the middle of the body with both hands. This targets not only the typical muscle groups for squats but also intensifies the load on the adductors.
Sumo squats without weight
Sumo squats without weight present a variation of squats with an exceptionally wide leg stance. The distinct aspect concerning the target muscle groups is the relatively strong training stimulus on the adductors. Simultaneously, the hamstrings, quadriceps, and gluteal muscles are also strengthened. These weight-free sumo squats are ideal for beginners entering into squats with a wide stance.
Toe touches while standing straight down
Toe-touches standing straight downward are an abdominal exercise with a particular focus on stretching. This exercise is especially suitable for beginners due to its straightforward execution. In an upright position, you attempt to reach your toes directly with your hands.
Toe touches while sitting
Toe touches sitting represent a modified version of the classic crunches, engaging the straight abdominal muscles. You can perform toe touches sitting by bending forward and attempting to bring your hands to your toes. It's not mandatory to touch the toes; rather, the goal is to execute the movement as far as possible to build tension in the abdomen.
Sitting cable crunches
Crunches on the cable machine while sitting allow for an isolated engagement of the upper abdominal muscles. The sitting position in front of the cable machine makes it easier to maintain balance. Beginners can focus entirely on the execution of the movement with the cable machine.
Standing cable crunch
The cable crunch standing is an extremely effective exercise that promotes the strengthening of the upper abdominal muscles. Simultaneously, this abdominal exercise adds variety to the training routine, as the cable machine is rarely used in abdominal workouts. In the position with your back to the cable machine, you lean forward at the hips.
Crunch kneeling on the rope
Crunches in a kneeling position with a rope pose a significant challenge as the cable pull is integrated into the exercise. Kneeling in front of the cable, you can specifically target the upper abdominal muscles. The additional weight of the cable not only increases the difficulty but also adds complexity to the execution.
Just crunches on the bench
Variations of straight crunches on the bench differ only in that this fitness exercise is performed on a bench. Otherwise, the movement remains identical. The option to secure your feet on the bench might make maintaining the position potentially easier than with crunches on the floor.
Weighted crunches
Crunches with additional weight are suitable for athletes who find the classic floor crunches challenging. The use of extra weight increases both the difficulty and intensity of the crunches.
Crunches on the floor
Variations of crunches on the floor are the classic exercise for training the abdominal muscles. These rank among the most popular fitness exercises. Starting in a lying position, you lift the upper body with a slight curvature of the back to strengthen the abdominal muscles.
Classic butterfly crunches
Traditional butterfly crunches differ only slightly from classic crunches. However, athletes adjust the position of their feet and legs. The inner sides of the feet are pressed together, causing the legs to automatically point outward.
Sit-ups with a partner
Sit-ups with a partner are suitable for athletes who prefer not to train alone. With a partner's support, the stimulus for the abdominal muscles can be gradually increased. The partner firmly holds the feet to prevent the trainee from compensating muscle strength with the legs. Consequently, the stimulus for sit-ups with a partner can be more intense than with classic sit-ups.
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