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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!
One-legged box squats
Single-leg step squats allow athletes to address muscular imbalances and enhance coordination. In this variation, athletes maintain an upright posture while placing the weight on only one side, with the other leg extended in the air. The subsequent bending of the legs and lowering onto the box challenge the quadriceps along with the large gluteal muscle.
Classic barbell squats with box
Traditional barbell squats are typically performed with a simple barbell. However, this method can be transformed to execute traditional barbell squats with a step, where the step provides both support and feedback. While bending the legs, the buttocks extend backward until they rest approximately on the box or weight bench. The primary focus here is on the quadriceps and the large gluteal muscle.
Box front squat
The step front squat is a variant of squats where a seating surface serves as support. Simultaneously, the elevation also acts as feedback on whether the squats were performed deep enough. In this form of front squats, the barbell is held in front of the body in a specific grip to strengthen the thighs and glutes.
Single leg leg press
With the single-leg leg press, athletes can apply an isolated training stimulus to one side of the leg. The target muscles include not only the thighs but also the gluteal muscles. Depending on the foot's positioning, other muscles can be involved in the training.
Leg press with both legs
The leg press with both legs is one of the most popular fitness exercises in leg training. Nearly every gym has a leg press suitable for athletes at every training stage. While the main stimulus targets the thigh muscles, the gluteal muscles are also engaged.
45 degree single leg leg press
With the exercise 45-degree leg press with one leg, athletes train both sides alternately, allowing for an isolated training stimulus and a stronger focus. For this, one foot is positioned on the footplate, while the other leg remains firmly on the ground to ensure high stability.
45 degree leg press with narrow foot position
Opting for the execution of the 45-degree leg press with a closed foot position will engage not only the thigh and the large gluteal muscle but also strengthen the muscles in the adductor region. While this variation of the 45-degree leg press is not the conventional form, it is increasingly found in various fitness studios.
45 degree leg press with wide foot stance
For the implementation of the 45-degree leg press with a wide foot position, only a specialized leg press machine is required to specifically strengthen the thigh. With the wide foot position, athletes can target not only their thighs and the large gluteal muscle but also train the adductors effectively. This easily performable exercise is suitable for athletes at different training levels.
45-degree leg press with neutral foot position
In numerous fitness studios, a 45-degree leg press is available, allowing athletes to incorporate the exercise with a neutral foot position into their training plan. The neutral foot position evenly activates the posterior thigh muscles, and the large gluteal muscle is effectively engaged.
Butt kickbacks with the Theraband
An intriguing alternative to glute kickbacks on the cable machine is glute kickbacks with the Theraband. This glute-strengthening exercise can be conveniently performed at home when athletes don't have the appropriate equipment. The Theraband is fastened above the ankles, with the standing leg providing resistance for the training.
Cable butt kickbacks
The execution of glute kickbacks on the cable machine is suitable for athletes who prefer the flexible execution on the cable machine while effectively strengthening their large gluteal muscle. This exercise is particularly popular among female fitness enthusiasts as it allows them to achieve a toned glute with a simple movement. In addition to the cable machine, only a foot loop is needed to generate additional resistance for the leg being trained.
Kickbacks with a straight leg on the device
Using the appropriate machine, kickbacks on the machine with an extended leg can be performed. This exercise closely resembles kickbacks on the cable machine, where the weight is pressed upward with one leg. However, athletes have less freedom of movement when performing this exercise on the machine. Compared to donkey kicks, the leg is not lifted as high, and the hip should not be overextended.
Donkey Kick on the machine
Machine ankle exercises are a beginner's workout specifically designed to strengthen the muscles in the area of the gluteus maximus. The execution is straightforward, provided the appropriate training equipment is available in the gym. This exercise can be performed either on a dedicated machine or on a repurposed leg extension machine.
Donkey kickbacks with a straight leg
Kickbacks with an extended leg are a functional full-body exercise that targets various muscle groups in the trunk, buttocks, and legs. This variation is performed less frequently than the traditional kickback version. In this exercise, the loaded leg is extended and lifted backward from a quadruped position, engaging the glutes. In contrast to traditional kickbacks, the leg remains almost fully extended, whereas the conventional version allows for bending.
Classic donkey kicks
Standard kickbacks are a fitness exercise also known as a functional full-body workout, as it strengthens the muscle chain from the trunk through the buttocks to the thighs. Kickbacks are also suitable for athletes looking to improve their balance. In the traditional version of kickbacks, athletes in the quadruped position perform the characteristic upward movement into the air.
Hip thrust with theraband and dumbbells
Hip thrusts with a Theraband and dumbbells are a fitness exercise where athletes can intensify the load on the glutes and hamstrings using two dumbbells and a Theraband. The dumbbells are connected with the Theraband and placed on the sides of the body on the floor, providing additional resistance.
Hip thrust with theraband
In the realm of buttocks training, the hip thrust exercise with a Theraband is popular, as athletes can flexibly and effectively strengthen their gluteal and thigh muscles. A Theraband is wrapped around the hips and attached to a door frame or a weight bench, making it more challenging to lift the hips.
Hip thrust on the bench
Hip thrusts on the bench are a home fitness exercise primarily targeting the gluteus maximus, semitendinosus muscle, and hamstrings. Instead of a weight bench, athletes can rest their shoulders on a chair, storage box, or table. The hips are then raised by pressing on the heels. This is a beginner-friendly exercise performed without any additional weight.
Hip thrust on the leg extension
As weight bench training is widely available in many fitness studios, the hamstring exercise on the weight bench presents an interesting variation. In this case, the weight bench is used to strengthen the leg muscles, which is possible both while sitting and lying down.
Hip thrust on the hip thrust machine
The exercise of weight bench training on the Gluteus Maximus machine can be performed if the specific training equipment is available in the gym. The focus here is on strengthening the gluteus maximus and the hamstring. To execute the exercise correctly, athletes position themselves on the specialized equipment and press the pelvis upward through the heels.
Single leg pelvic raise
The single-leg variation of hip raises is a modification of the classic glute bridge. The execution with one leg intensifies the training stimulus, allowing athletes to concentrate more on each side of the body.
Classic pelvic raise (both legs)
The traditional hip raises are a popular exercise for training the gluteal muscles and the hamstrings, especially suitable for home workouts. Beginners can focus on this exercise as the execution is straightforward. For the both-leg variation, three different options are available, as it can be performed without additional weight, with a Theraband, or with an elevated foot position.
Seated barbell core rotation
For the torso rotation with a barbell seated, you sit on a weight bench. Athletes hold the barbell either at the neck or behind the body on the shoulders. The rotation occurs exclusively in the torso, while the rest of the body remains straight.
Standing barbell core rotation
For the torso rotation with a barbell standing, you only need a barbell. Place the barbell behind your body and rest it on your shoulders or neck. Standing, you alternately rotate your torso in both directions to train the oblique abdominal muscles. Athletes should pay attention to using moderate weights.
Torso rotation laterally downwards
To perform the lateral rotation of the torso downward, position yourself upright in front of the cable machine. The execution of this movement is straightforward, allowing athletes to engage the oblique abdominal muscles in all stages of their training. Pull the cable alternately to both sides of your body.
Torso rotation diagonally downwards
The fitness exercise, rotation of the torso diagonally downward, allows targeted training of the oblique abdominal muscles using the cable machine. Here, grasp the cable diagonally above your head. During the subsequent rotation of the torso, move the cable diagonally downward. Beginners should initially favor other variations, as the correct execution is somewhat more complex.
Torso rotation diagonally upwards
When performing the rotation of the torso diagonally upward, utilize the cable machine. This exercise for the oblique abdominal muscles is especially suitable for advanced athletes due to its more demanding execution. In this case, the legs must be simultaneously extended, the torso rotated to the side, and the arms raised with the cable diagonally upward.
Cable twist in front of the chest while sitting
The cable twists in front of the chest while sitting offer an alternative fitness exercise for the abdominal muscles using the cable machine. Sit in a position on a weight bench or on the floor in front of the cable machine. Now, guide the cable to the opposite side of the body, strengthening the oblique abdominal muscles with the twisting motion.
Cable twist in front of the chest while standing
For the cable twist in front of the chest while standing, assume an upright position in front of the cable machine. Athletes now pull the cable to the other side of the body while rotating their upper body. Those who want to effectively and gently train their oblique abdominal muscles can benefit from the flexible movement on the cable machine. However, beginners should only start with the standing cable twist in front of the chest once they have mastered the execution securely.
Lateral upper body bends with the cable pulley
Lateral tilting of the upper body with the cable machine is suitable for fitness athletes in every phase of their training. In a lateral stance, lean the upper body away from the cable machine. The pulling of the cable intensifies the training stimulus for the oblique abdominal muscles.
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