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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!
Lateral upper body bends with the barbell
When it comes to training the oblique abdominal muscles, tilting the upper body laterally with the barbell offers an interesting alternative. In this exercise, one guides a barbell behind the head and can rest it either on the shoulders or the neck. Subsequently, the upper body is tilted sideways in a straight line.
Side upper body bends with the dumbbell
Performing lateral bends of the upper body with the dumbbell allows for an increase in the difficulty level when training the oblique abdominal muscles. Both sides of the body are trained one after the other.
Side upper body bends without additional weight
Lateral tilting of the upper body without additional weight utilizes one's own body weight to strengthen the oblique abdominal muscles. This exercise is comparatively uncomplicated and, therefore, particularly suitable for beginners. While standing, the upper body is tilted to the side, with the hand moving towards the knee.
Lateral hyperextensions
Lateral hyperextensions are a popular exercise for the abdominal muscles, which can be performed either on a machine or on a stability ball. To do this, assume a lateral position on the hyperextension machine. The advantage of performing lateral hyperextensions on the machine lies in its simple execution. Beginners benefit from the increased stability of this exercise to effectively strengthen the oblique abdominal muscles.
Elbow to knee side plank
Elbow-to-Knee Side Planks are suitable for advanced athletes who want to intensively train their oblique abdominal muscles. From a side-lying position, lift the upper body slightly curved, similar to crunches. Bringing the knee and elbow together noticeably increases the training stimulus.
Classic side plank crunches
Classic Side Plank Crunches combine the plank exercise with crunches and serve to train the oblique abdominal muscles. The execution is simple and, therefore, suitable for beginners as well.
Side hip raises with a bench
When performing side hip raises with a bench, you utilize the weight bench to increase the intensity of your workout. The execution aligns with the classic side hip raises, but the bench adds an extra challenge. Therefore, it is advisable for beginners to start with side hip raises on the floor before transitioning to side hip raises with a bench.
Hip raises to the side on the floor
Side hip raises on the floor are an effective method to strengthen the side abdominal muscles. The execution is straightforward; you simply lie on your side on the floor and then lift your hip. Since this exercise can be performed without additional training equipment, it is suitable for both the gym and home workouts.
Reverse crunch while sitting on the bench
Reverse crunches in a seated position on the bench are a variation that allows fitness enthusiasts to perform the usual crunches in reverse. Sit at the edge of a bench with your legs suspended in the air, and move your knees toward your chest for the exercise.
Reverse crunches on the incline bench
Reverse crunches on the incline bench are a fitness exercise for advanced individuals looking to train their straight abdominal muscles. In this case, athletes utilize the incline bench to increase the training stimulus. As the name suggests, this exercise is performed in the reverse direction.
Reverse crunch on the floor
The exercise of reverse crunches on the floor is particularly suitable for home workouts as no additional training equipment is required. The execution is opposite to regular crunches; after lifting the upper body slightly, the knees are brought toward the chest. The focus is primarily on the upper part of the straight abdominal muscles.
Folding knife on the ball
The jackknife exercise on the ball requires a specific movement. While lying on the stability ball in the starting position, you subsequently pull your knees toward the floor to further secure the ball with your feet.
Jack Split Crunch
The Split Crunch exercise exhibits similarities to Leg Raises. In this, you extend your legs downward and your arms upward. Subsequently, you bring them together in the middle while in the air. In contrast, during the backward movement, you place your legs and arms down, which is not the case with Leg Raises.
Classic V-Ups
The traditional Leg Raises commence in a lying position, with both legs hovering above the ground and the arms stretched behind the head. During Leg Raises, you move both the arms and legs together in the air. This exercise focuses on an intense stimulus for the rectus abdominis.
Cross crunches
The fitness exercise Cross Crunches is a variation of Crunches that targets the entire rectus abdominis. With the typical curving crunch movement, you move your upper body in both directions, with the elbow always directed toward the opposite knee.
Dynamic Bicycle Crunches
Bicycle Crunches derive their name from the bicycle-like movement. The focus is on training the oblique abdominal muscles, while simultaneously engaging the rectus abdominis. Due to the continuous movement, Bicycle Crunches are more complex and are particularly suitable for advanced athletes.
Butterfly crunch with a ball
In Butterfly Crunches with a Ball, the ball serves as support. You position it between your legs to maintain the butterfly-like position. Subsequently, you elevate the upper body with a crunch movement. Since only a ball is needed for this variant of Butterfly Crunches, the fitness exercise can be performed anywhere with sufficient space.
Hyperextensions on the hyperextension bench
By performing Hyperextensions on the Hyperextension Bench, you primarily strengthen your erector spinae muscles in the lower back. Your buttocks and the posterior thighs support the movement. An appropriate bench for this exercise is available in any gym. Thanks to the simple execution, this fitness exercise is ideal for beginners.
Reverse hyperextensions on a special device
Performing reverse hyperextensions is possible using a specialized training device if it is available in the gym. In addition to targeting the erector spinae as the main muscle, athletes also engage the large gluteal muscle to vary the training stimuli.
Reverse hyperextensions on the multi press
Backward hyperextensions on the leg press machine are a fitness exercise that elicits different opinions. Therefore, each athlete should decide independently whether the exercise feels comfortable or not. The focus during training with backward hyperextensions on the leg press machine is on the large gluteal muscle and the erector spinae.
Reverse back stretch on the bench
The backward back stretch on the bench is a fitness exercise that focuses on the lower back muscles, especially the erector spinae. This movement also activates the glutes and the muscles in the back of the thighs. Some critics point out potential risks of injury to the lumbar spine, so each athlete should decide for themselves whether they feel comfortable with reverse hyperextensions.
Back stretches on the back extension machine
Back stretching on the back extension machine is another fitness exercise that allows for a simple and targeted strengthening of the lower back. The back extension machine isolates the erector spinae for training. It is important to perform the movement in a controlled manner and without momentum.
Single-leg deadlift with dumbbells
Single-leg deadlifts with dumbbells are especially suitable for athletes looking to improve their flexibility. Due to the single-leg execution, this exercise is primarily intended for advanced athletes.
Single-leg deadlift with the barbell
The single-leg deadlift with the barbell provides a challenging exercise for ambitious athletes to train the thighs, glutes, and back. This exercise is also ideal for balancing muscular imbalances and placing a greater focus on one side of the body. As a result, athletes also enhance their sense of balance.
Sumo deadlift with dumbbells
Sumo deadlifting with dumbbells is an exercise method where athletes work in an exceptionally wide stance. Typically, this exercise is performed with a barbell. However, there is also the option to practice sumo deadlifts with dumbbells. The wide-spread legs place a specific emphasis on the thighs and, to a lesser extent, the gluteal muscles. The range of motion is greater in this dumbbell variation compared to deadlifting with a barbell.
Classic deadlift with dumbbells
Traditional deadlifting with dumbbells is also known as Kettlebell Deadlifts in English. This variation with dumbbells is less common in gyms compared to deadlifting with a barbell. Due to the high level of difficulty in the exercise, experienced athletes should primarily turn to deadlifting with dumbbells if they want to train their thighs, glutes, and lower back.
Straight dumbbell deadlift
In straight-legged deadlifting with dumbbells, the focus of athletes is fundamentally different from the conventional deadlift. Here, the lower back takes center stage. The legs are almost completely extended in this variation. Dumbbells serve as additional weight, providing more flexibility compared to training with a barbell.
Romanian deadlift with dumbbells
Romanian deadlifting with dumbbells is a variation of the deadlift that allows athletes to target their back, legs, and buttocks. Romanian deadlifting with dumbbells is similar to straight-legged deadlifting, although the legs can be slightly more bent in this version. The classic version of this exercise is Romanian deadlifting with a barbell.
Nordic hamstring curls without equipment
A significant advantage of Nordic Ham Curls is the potential execution without equipment. In Nordic Hamstring Curls without equipment, the focus is primarily on the hamstring muscle group. The legs can be secured using various household items or a Theraband.
Nordic Ham Curls on the device
Nordic Ham Curls are a challenging exercise, primarily suitable for advanced athletes. With Nordic Hamstring Curls, athletes can strengthen their hamstring muscles. For those looking to reduce the level of difficulty, using hands on the floor can provide practical support.
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