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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!
Sit-ups on the ball
Sit-Ups on the ball represent a variation of Sit-Ups exercises. In this case, one takes a seat on a stability ball to enhance the intensity of the workout. The goal of this exercise is to strengthen the upper abdominal muscles. The fundamental movement aligns with classic Sit-Ups, with the only distinction lying in the starting position.
Sit-ups on the floor
Typically, Sit-Ups are performed on the floor. This exercise is popular in abdominal training as it can be done anywhere without additional equipment. Starting in a lying position, one lifts the upper body to activate the straight abdominal muscles.
Bench hip raises
The exercise of hip raises on the bench primarily targets the activation of the straight abdominal muscles. To do this, position yourself on a bench to increase the muscle stimulus. This fitness exercise is suitable for both beginners and advanced individuals looking to strengthen their straight abdominal muscles through hip raises on the bench.
Hip raises on the floor
Hip raises on the floor are a fitness exercise for the straight abdominal muscles with a moderate level of difficulty. It is a well-known exercise for abdominal muscle strengthening that can be performed lying down without additional training equipment.
Seated toe extensions (stretching)
For an effective stretch of the lower legs, toe stretching while sitting is a suitable option. The execution is simple and suitable for athletes at all training levels. It is important not to overexert and initially perform only small movements. In a seated position with legs extended, the toes point vertically upward before being inclined forward.
Pressing your toes against the wall (stretching)
The stretching exercise toe press against the wall offers athletes the advantage of being able to perform the exercise anywhere there is a stable wall. There are two different variations, involving varying the distance from the wall and the position of the feet.
Stretching the calf muscle while sitting with the band (stretching)
Relaxing the calf muscles while sitting with the band is ideal for athletes who prefer to unwind in a seated position. In this comfortable sitting posture, one places the Theraband around a foot and subsequently stretches the respective calf. Thanks to the resistance of the Theraband, you experience a more intense stretch.
Stretching the calf muscle while lying down with the band (stretching)
Stretching the calf muscles while lying down with the band enhances the stretching effect of the Theraband. For this exercise, athletes only need the Theraband and can effortlessly perform it anywhere.
Standing calf raises with dumbbells
Calf raises standing with dumbbells are a valued exercise for home training. One or two dumbbells are sufficient to strengthen the calf muscles. Athletes have the option to train either both sides simultaneously or focus on the calves one at a time, depending on personal preference.
Standing calf raises with your own body weight
It is not mandatory to use additional weight to generate a higher training stimulus for calf training. Therefore, standing calf raises with body weight are suitable for training. This exercise with one's own body weight is especially suitable for beginners who are just starting calf training.
Standing calf raises on the multi press
Standing calf raises at the Smith machine provide an alternative for lower leg training when no specific calf raise machine is available in the gym. Various variations are possible, as you can either rest the barbell on your shoulders or hold it in front of you. Simultaneously, it is possible to increase the training intensity with a calf block.
Seated calf raises with dumbbells
Calf raises sitting with dumbbells are a valued exercise for calf training at home. While two dumbbells provide more training stimulus, a weight plate under the feet can offer additional range of motion.
Seated calf raises with a barbell
Seated and utilizing the barbell for calf raises allows for a targeted workout of the calf muscles. All that is needed for this is a barbell and a comfortable seating arrangement. The barbell serves as an additional resistance, positioned on the knees. To enhance the training intensity, a weight plate can be used on the floor, increasing the range of motion.
Seated calf raises on the multi press
Seated calf raises on the leg press machine are performed on a weight bench located in the center of the leg press machine. The guiding rail of the leg press machine provides support to athletes during the movement, enabling them to focus on strengthening the lower legs.
Calf raise machine (standing)
There is a dedicated machine for standing calf raises, allowing for an effective execution. Beginners can also incorporate this exercise into their lower leg training, preferably starting with light weights.
Calf raise machine (seated)
The seated variation of calf raises on the machine offers various possibilities. If a stronger emphasis on one side is desired, athletes can perform the exercise unilaterally. This machine is particularly suitable for beginners as it provides support during execution.
Calf raises on the leg press (horizontal)
Calf raises on the horizontal leg press target the rear lower leg. The horizontal variant is widely used, repurposing the leg press machine to facilitate calf raises. Athletes position part of their feet on the footplate. This exercise is especially suitable for those who prefer machine training but lack a specific calf machine in the gym.
Calf raises on the 45 degree leg press
For calf raises on the 45-degree leg press, athletes can adapt the leg press machine originally designed for thigh training. In a semi-seated position, the heels extend beyond the plate, effectively strengthening the calves during the upward movement. Depending on preference, a one- or two-legged execution is possible.
Calf stretch in starting position (stretching)
Nearly every athlete is familiar with the characteristic starting position that a runner assumes before a race. This particular starting position also allows for performing calf stretching in the starting position. It is crucial that both feet remain consistently on the ground throughout the entire exercise to maximize the stretch.
Calf stretch while leaning against the wall (stretching)
Calf stretching while leaning against the wall is an exercise suitable for home fitness training. In this routine, athletes simply lean diagonally against a wall, automatically creating a pleasant stretch in the lower leg. This wall-based stretching exercise is straightforward and can even be incorporated into brief stretching breaks during daily activities.
Calf stretch on the bench (stretching)
A comfortable stretching exercise for the lower legs is provided by calf stretching on the bench, allowing the rest of the body to relax. Alternatively, other support objects can be used, making it possible, for instance, to perform calf stretching with a chair at home.
Calf stretching on the stairs (stretching)
Calf stretching on the stairs is a stretching exercise well-suited for at-home training. The extended range of motion on the stairs allows for an enhanced stretching effect.
Calf stretching on the calf block (stretching)
When using an aerobic stepper or a so-called calf block, various options are available for performing calf stretching on the calf block. Athletes can position themselves on the calf block with either both legs or just one leg, creating a stretch in the lower leg.
Lower leg stretching with the Theraband (stretching)
For an especially intense stretch in the lower leg, stretching the lower leg with the Theraband is effective. This stretching exercise combines the lunge with calf stretching using the Theraband. The increased resistance enhances the stretch in the rear lower leg.
Reverse toe press (stretching)
The reverse variation of toe pressing represents a stretching exercise that acts as the counterpart to toe lifting. Both training methods are seldom utilized by athletes, even though they can provide additional benefits for stretching and strengthening the front and lateral lower leg muscles.
Seated Calf Stretch by Touching Toes (Stretching)
Calf stretching while sitting and touching the toes enhances the stretching effect in the rear lower legs through movement. In a seated position, various variations are available, allowing you to stretch either both legs simultaneously or alternately.
Lung calf stretch (stretching)
Calf stretching through lunges is an exercise in which you apply lunges for this purpose. Due to the similarity, athletes can seamlessly integrate this exercise into their leg training, along with other variations of lunges. The mere shift of weight leads to a pleasant stretch in the back of the calf, making this stretching exercise beneficial even for beginners.
Standing barbell calf raises
Standing barbell calf raises are a leg exercise in the free weight training domain. Ideally, athletes have a rack alongside the barbell to facilitate lifting it into the starting position. Additional training stimulus can be generated by using a calf block.
Turning your feet to the middle (stretching)
The stretching exercise of turning the foot towards the center is seldom performed. The execution is simple and suitable for athletes at any stage. Foot turning primarily stretches the lateral part of the lower leg, an aspect often overlooked in calf training or stretching.
Donkey calf raises with partner
Donkey calf raises with a partner are ideal for a home workout when a training partner is available. Nevertheless, the exercise is more suitable for advanced athletes due to the unconventional starting position. A partner sits on the lower back or coccyx to create resistance during the upward movement with the legs.
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