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downward-dog-to-knee-drive | Downward Dog to Knee Drive | Knie-Drive aus dem dreibeinigen Hund | Rodilla al Codo desde Perro de Tres Patas | strength | dynamic | compound | intermediate | null | core | hip_flexors|rectus_abdominis | anterior_deltoid|gluteus_maximus|serratus_anterior | endurance|strength | core|calisthenics | 5 | true | true | From three-legged dog the lifted leg folds forward so the knee travels towards the elbow or the nose, then extends back up. The shoulders hold the position while the trunk does the folding, one side at a time. | Set up in downward dog and lift one leg behind you into three-legged dog. | Press both hands down and shift the weight slightly forward. | Round the upper back and drive that knee forward towards the elbow or the nose. | Extend the leg back up to three-legged dog under control. | Finish the repetitions on that side and... | images/flat/downward-dog-to-knee-drive-start.webp | images/flat/downward-dog-to-knee-drive-peak.webp | null |
downward-dog-to-low-lunge | Downward Dog to Low Lunge | Herabschauender Hund zum tiefen Ausfallschritt | Perro Boca Abajo a Zancada Baja | stretching | dynamic | compound | beginner | null | upper_legs | hip_flexors | gluteus_maximus|quadriceps | mobility | mobility|stretching | 5 | true | true | The standard step-through: from downward dog one foot travels forward between the hands into a low lunge, then returns. It opens the hip flexor of the trailing leg and rehearses the transition used throughout flow practice. | Start in downward dog with the hands shoulder-width apart. | Shift the weight forward and step one foot up between the hands. | Lower the back knee to the floor and sink the hips into a low lunge. | Press back through the hands, lift the back knee and step the front foot back to downward dog. | Repeat on the other side... | images/flat/downward-dog-to-low-lunge-start.webp | images/flat/downward-dog-to-low-lunge-peak.webp | null |
downward-dog-to-plank | Downward Dog to Plank | Herabschauender Hund zum Plank | Perro Boca Abajo a Plancha | strength | dynamic | compound | intermediate | null | shoulders | anterior_deltoid|rectus_abdominis | hamstrings|serratus_anterior|trapezius | endurance|strength | calisthenics | 5 | false | true | A moving transition between downward dog and a high plank: the hips travel from high to level and back, so the shoulders and trunk work through a full range instead of holding one position. | Set up in downward dog with the hips high and the hands shoulder-width apart. | Shift the weight forward and lower the hips until the body forms a straight line in a high plank. | Hold the plank for a moment with the ribs down and the glutes engaged. | Press the floor away and lift the hips back up into downward dog. |... | images/flat/downward-dog-to-plank-start.webp | images/flat/downward-dog-to-plank-peak.webp | null |
downward-dog-to-upward-dog | Downward Dog to Upward Dog | Herabschauender zum heraufschauenden Hund | Perro Boca Abajo a Perro Boca Arriba | strength | dynamic | compound | intermediate | null | shoulders | anterior_deltoid|erector_spinae | pectoralis_major|serratus_anterior|triceps_brachii | endurance|strength | calisthenics | 5 | false | true | The vinyasa transition: the body travels from downward dog forward into upward dog and back, alternating between a shoulder-loaded inverted V and an open-chested backbend. | Start in downward dog with the hips high and the hands shoulder-width apart. | Shift forward through plank and lower slightly, then press the chest through into upward dog with the thighs off the floor. | Draw the shoulders back and down and keep the neck long. | Tuck the toes, press the floor away and lift the hips ba... | images/flat/downward-dog-to-upward-dog-start.webp | images/flat/downward-dog-to-upward-dog-peak.webp | null |
drag-curl | Drag Curl | Drag Curl | Drag Curl | strength | pull | isolation | intermediate | barbell | upper_arms | biceps_brachii | brachialis | hypertrophy | pull_day|arm_day | 5 | false | false | A barbell curl where the elbows travel backward and the bar drags up the torso, eliminating front-delt assistance and emphasizing the long head of the biceps. | Stand holding a barbell with an underhand grip, hands shoulder-width apart. | Start with the bar at the thighs and elbows at the sides. | Curl the bar by sliding (dragging) it straight up along your body. | As the bar rises, let the elbows travel backward so the bar stays in contact with your torso. | Stop when the bar... | images/flat/drag-curl-start.webp | images/flat/drag-curl-peak.webp | null |
dragon-flag | Dragon Flag | Dragon Flag | Dragon Flag | strength | push | compound | advanced | null | core | rectus_abdominis | erector_spinae|hip_flexors|obliques|transverse_abdominis | hypertrophy|strength | knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 5 | false | true | A demanding core hold performed on a bench: gripping behind your head, you raise your entire body into a rigid straight line supported only by your upper back. | Lie on a bench and grip it firmly behind your head. | Raise your body up so only your upper back stays on the bench. | Keep your body rigid in a straight line. | Lower your body under control until nearly horizontal. | Raise back up and repeat. | images/flat/dragon-flag-start.webp | images/flat/dragon-flag-peak.webp | null |
dumbbell-bench-pull | Dumbbell Bench Pull | Kurzhantel Bench Pull | Remo en Banco con Mancuernas | strength | pull | compound | intermediate | dumbbell | back | latissimus_dorsi|rhomboids | biceps_brachii|posterior_deltoid | hypertrophy | pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A prone rowing movement on a bench for strict upper back work. | Lie face down on an incline bench holding dumbbells. | Let your arms hang straight down. | Pull the dumbbells up toward your chest, squeezing your shoulder blades. | Lower with control. | Repeat. | images/flat/dumbbell-bench-pull-start.webp | images/flat/dumbbell-bench-pull-peak.webp | null |
dumbbell-calf-raise | Dumbbell Calf Raise | Kurzhantel Wadenheben | Elevación de Talones con Mancuernas | strength | push | isolation | intermediate | dumbbell | lower_legs | gastrocnemius|soleus | forearm_flexors | hypertrophy | knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | false | false | A weighted calf raise holding dumbbells at the sides, performed on an elevated edge for a full stretch. | Stand holding a dumbbell in each hand at your sides. | Place the balls of your feet on a raised surface with heels hanging off. | Press through the balls of your feet to raise your heels as high as possible. | Squeeze your calves at the top of the movement. | Lower your heels below the platform to stretch the calves. |... | images/flat/dumbbell-calf-raise-start.webp | images/flat/dumbbell-calf-raise-peak.webp | null |
dumbbell-deadlift | Dumbbell Deadlift | Kurzhantel Kreuzheben | Peso Muerto con Mancuernas | strength | pull | compound | intermediate | dumbbell | back | erector_spinae|gluteus_maximus|hamstrings | latissimus_dorsi|quadriceps|trapezius | hypertrophy|strength | shoulder_safe|knee_safe | 6 | false | false | A deadlift variation using dumbbells held in front of the thighs, training the glutes, hamstrings, and lower back. | Stand with dumbbells in front of your thighs, feet hip-width apart. | Hinge at the hips and lower the dumbbells along your legs with a flat back. | Keep the dumbbells close to your shins throughout the descent. | Drive through your heels to return to standing. | Extend your hips fully at the top without hyperextending ... | images/flat/dumbbell-deadlift-start.webp | images/flat/dumbbell-deadlift-peak.webp | null |
dumbbell-face-pull | Dumbbell Face Pull | Kurzhantel Face Pull | Face Pull con Mancuernas | strength | pull | isolation | intermediate | dumbbell | back | posterior_deltoid|rhomboids | biceps_brachii|trapezius | hypertrophy | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | false | false | A rear-delt and upper-back exercise performed by pulling dumbbells toward the face with a wide elbow path. | Stand or sit holding a dumbbell in each hand with arms extended forward. | Bend your elbows and pull the dumbbells toward your face. | Flare your elbows out wide to shoulder height. | Squeeze your rear delts and upper back at the peak. | Lower the dumbbells back under control. | Repeat for the desired number of reps. | images/flat/dumbbell-face-pull-start.webp | images/flat/dumbbell-face-pull-peak.webp | null |
dumbbell-farmers-walk | Dumbbell Farmer's Walk | Kurzhantel-Farmer's Walk | Caminata del Granjero con Mancuernas | strength | static | compound | beginner | dumbbell | full_body | forearm_flexors|trapezius | gluteus_maximus|obliques|quadriceps|rectus_abdominis | strength|endurance | full_body|grip_focus | 5.5 | false | false | This full-body exercise involves walking while holding heavy dumbbells, effectively building grip strength, core stability, and overall muscular endurance. | Stand tall with a dumbbell in each hand, arms extended at your sides. | Retract your shoulder blades and brace your core, maintaining a neutral spine. | Walk slowly and deliberately for a set distance or duration, taking short, controlled steps. | Keep your chest up and avoid leaning to one side as you walk. | Focus on... | null | null | images/flat/dumbbell-farmers-walk-main.webp |
dumbbell-floor-press | Dumbbell Floor Press | Kurzhantel Floor Press | Press de Suelo con Mancuernas | strength | push | compound | intermediate | dumbbell | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy|strength | push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A dumbbell press performed lying on the floor, restricting the range of motion for joint-friendly pressing. | Lie on the floor with a dumbbell in each hand at chest level. | Press the dumbbells upward until arms are extended. | Lower under control until elbows touch the floor. | Repeat. | images/flat/dumbbell-floor-press-start.webp | images/flat/dumbbell-floor-press-peak.webp | null |
dumbbell-front-raise | Dumbbell Front Raise | Kurzhantel Frontheben | Elevación Frontal con Mancuernas | strength | push | isolation | beginner | dumbbell | shoulders | anterior_deltoid | lateral_deltoid | hypertrophy | push_day|knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 5 | false | false | An isolation exercise targeting the anterior deltoid through a forward raise motion. | Stand with dumbbells at your sides, palms facing your thighs. | Raise one or both dumbbells forward to shoulder height. | Lower under control. | Repeat. | images/flat/dumbbell-front-raise-start.webp | images/flat/dumbbell-front-raise-peak.webp | null |
dumbbell-front-squat | Dumbbell Front Squat | Kurzhantel Front-Kniebeuge | Sentadilla Frontal con Mancuernas | strength | push | compound | intermediate | dumbbell | upper_legs | gluteus_maximus|quadriceps | erector_spinae|hamstrings|rectus_abdominis | hypertrophy|strength | shoulder_safe|lower_back_safe|no_axial_load|knee_safe | 6 | false | false | A squat holding dumbbells racked at the shoulders, keeping the torso upright and emphasizing the quads. | Hold a dumbbell in each hand resting on top of your shoulders. | Keep your elbows high and torso upright. | Lower your hips by bending knees until thighs are parallel to the floor. | Drive through your heels to stand back up. | Maintain a neutral spine throughout. | Repeat for the desired number of reps. | images/flat/dumbbell-front-squat-start.webp | images/flat/dumbbell-front-squat-peak.webp | null |
dumbbell-hip-thrust | Dumbbell Hip Thrust | Dumbbell-Hip-Thrust | Empuje de Cadera con Mancuerna | strength | push | compound | beginner | dumbbell | upper_legs | gluteus_maximus | hamstrings|quadriceps | hypertrophy|strength | leg_day|glute_focus|requires_bench | 6 | false | false | The Dumbbell Hip Thrust is a highly effective compound exercise for building strong glutes and hamstrings, performed by thrusting the hips upwards with a dumbbell across the pelvis. | Sit on the floor with your upper back against a bench, knees bent, feet flat, and a dumbbell across your hips. | Brace your core and drive through your heels, lifting your hips off the floor until your body forms a straight line from shoulders to knees. | Squeeze your glutes powerfully at the top of the movement, ensur... | images/flat/dumbbell-hip-thrust-start.webp | images/flat/dumbbell-hip-thrust-peak.webp | null |
dumbbell-pistol-squat | Dumbbell Pistol Squat | Kurzhantel-Pistol-Squat | Sentadilla Pistola con Mancuerna | strength | push | compound | advanced | dumbbell | upper_legs | gluteus_maximus|quadriceps | gluteus_medius|hamstrings | strength|hypertrophy | leg_day | 6 | true | false | The Dumbbell Pistol Squat is an advanced single-leg squat variation that builds significant lower body strength, balance, and mobility, primarily targeting the quadriceps and glutes. | Stand tall, holding a dumbbell in each hand with your arms hanging at your sides. | Lift one leg straight out in front of you, keeping it extended throughout the movement. | Lower your body by bending the knee of your standing leg, keeping your chest up and back straight. | Descend until your glutes are close to your h... | images/flat/dumbbell-pistol-squat-start.webp | images/flat/dumbbell-pistol-squat-peak.webp | null |
dumbbell-push-press | Dumbbell Push Press | Kurzhantel Push Press | Press de Empuje con Mancuernas | strength | push | compound | intermediate | dumbbell | shoulders | anterior_deltoid|triceps_brachii | gluteus_maximus|lateral_deltoid|quadriceps|trapezius | hypertrophy|strength|power | shoulder_focus|push_day | 6 | false | false | A compound overhead press that uses a leg drive to initiate momentum and develop shoulder and triceps power. | Stand holding dumbbells at shoulder height with palms facing forward. | Slightly bend your knees into a quarter squat. | Drive through your legs to generate momentum, then press the dumbbells overhead. | Lock out your arms at the top. | Lower the dumbbells back to shoulder height with control. | images/flat/dumbbell-push-press-start.webp | images/flat/dumbbell-push-press-peak.webp | null |
dumbbell-reverse-fly | Dumbbell Reverse Fly | Kurzhantel Reverse Fly | Pájaro Invertido con Mancuernas | strength | pull | isolation | intermediate | dumbbell | shoulders | posterior_deltoid | rhomboids|trapezius | hypertrophy | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 5 | false | false | A hinged isolation exercise raising dumbbells out to the sides, targeting the rear deltoids and upper back. | Hinge forward at the hips holding dumbbells with arms hanging down. | Keep your back flat and knees slightly bent. | Raise the dumbbells out to the sides until level with your shoulders. | Squeeze your shoulder blades together at the top. | Lower the dumbbells back with control. | Repeat for the desired number of reps. | images/flat/dumbbell-reverse-fly-start.webp | images/flat/dumbbell-reverse-fly-peak.webp | null |
dumbbell-romanian-deadlift | Dumbbell Romanian Deadlift | Kurzhantel Rumänisches Kreuzheben | Peso Muerto Rumano con Mancuernas | strength | pull | compound | intermediate | dumbbell | back | gluteus_maximus|hamstrings | erector_spinae|forearm_flexors | hypertrophy|strength | knee_safe|shoulder_safe | 6 | false | false | A hip-hinge movement with dumbbells and soft knees, loading the hamstrings and glutes through a controlled stretch. | Stand holding dumbbells in front of your thighs with a soft knee bend. | Hinge at the hips and push your glutes back. | Lower the dumbbells along your legs until you feel a hamstring stretch. | Keep your back flat and shoulders pulled back. | Drive your hips forward to return to standing. | Repeat for the desired numbe... | images/flat/dumbbell-romanian-deadlift-start.webp | images/flat/dumbbell-romanian-deadlift-peak.webp | null |
dumbbell-shoulder-press | Dumbbell Shoulder Press | Kurzhantel Schulterdrücken | Press de Hombros con Mancuernas | strength | push | compound | intermediate | dumbbell | shoulders | anterior_deltoid|lateral_deltoid | trapezius|triceps_brachii | hypertrophy|strength | knee_safe|lower_back_safe|no_axial_load | 6 | false | false | An overhead press with dumbbells performed seated or standing, building the front and side delts. | Sit or stand holding dumbbells at shoulder height, palms facing forward. | Press both dumbbells overhead until arms are fully extended. | Keep your core braced and avoid arching your lower back. | Lower the dumbbells under control back to shoulder height. | Do not let the dumbbells drift behind your head. | Repeat for ... | images/flat/dumbbell-shoulder-press-start.webp | images/flat/dumbbell-shoulder-press-peak.webp | null |
dumbbell-side-bend | Dumbbell Side Bend | Kurzhantel Seitbeuge | Flexión Lateral con Mancuerna | strength | push | isolation | beginner | dumbbell | core | obliques | erector_spinae|quadratus_lumborum|transverse_abdominis | hypertrophy | core_focus | 5 | true | false | A standing oblique isolation exercise using a dumbbell to develop lateral core strength and stability. | Stand upright holding a dumbbell in one hand at your side. | Keep the opposite hand on your hip or behind your head. | Bend laterally toward the dumbbell side, lowering it along your thigh. | Return to upright, then bend to the opposite side using only your obliques. | Complete all reps per side. | images/flat/dumbbell-side-bend-start.webp | images/flat/dumbbell-side-bend-peak.webp | null |
dumbbell-snatch | Dumbbell Snatch | Kurzhantel Snatch | Snatch con Mancuerna | olympic | dynamic | compound | intermediate | dumbbell | full_body | anterior_deltoid|gluteus_maximus|trapezius | erector_spinae|hamstrings|quadriceps | power|strength | null | 8 | false | false | An explosive single-arm lift driving a dumbbell from the floor to overhead in one fluid motion. | Stand with feet shoulder-width apart, dumbbell on the floor between your feet. | Hinge and grip the dumbbell with one hand. | Explosively extend hips, knees, and ankles to pull the dumbbell upward. | Punch the dumbbell overhead in one fluid motion. | Lock out your arm and stabilize at the top. | Complete reps on one si... | images/flat/dumbbell-snatch-start.webp | images/flat/dumbbell-snatch-peak.webp | null |
dumbbell-split-squat | Dumbbell Split Squat | Kurzhantel Split-Kniebeuge | Sentadilla en Postura Dividida con Mancuernas | strength | push | compound | intermediate | dumbbell | upper_legs | gluteus_maximus|quadriceps | gluteus_medius|hamstrings | hypertrophy|strength | shoulder_safe|lower_back_safe|no_axial_load|knee_safe | 6 | true | false | A split-stance squat holding dumbbells at the sides, training the quads and glutes one leg at a time. | Stand in a split stance holding dumbbells at your sides. | Keep your torso upright and core braced. | Lower your back knee toward the floor by bending both knees. | Stop when your front thigh is parallel to the floor. | Drive through your front heel to return to standing. | Complete reps on one side, then switch. | images/flat/dumbbell-split-squat-start.webp | images/flat/dumbbell-split-squat-peak.webp | null |
dumbbell-tricep-extension | Dumbbell Tricep Extension | Kurzhantel Trizeps-Extension | Extensión de Tríceps con Mancuerna | strength | push | isolation | beginner | dumbbell | upper_arms | triceps_brachii | null | hypertrophy | arm_day|knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 5 | false | false | A single-arm overhead tricep extension for balanced arm development. | Stand holding a dumbbell in one hand overhead. | Lower the dumbbell behind your head by bending your elbow. | Extend your arm back to the starting position. | Keep your elbow close to your head. | Repeat on both sides. | images/flat/dumbbell-tricep-extension-start.webp | images/flat/dumbbell-tricep-extension-peak.webp | null |
dumbbell-upright-row | Dumbbell Upright Row | Kurzhantel Hochziehen | Remo al Mentón con Mancuernas | strength | pull | compound | intermediate | dumbbell | shoulders | lateral_deltoid|trapezius | anterior_deltoid|biceps_brachii|rhomboids | hypertrophy | shoulder_focus|pull_day | 6 | false | false | A compound pulling movement with dumbbells that targets the lateral deltoids and upper trapezius. | Stand holding two dumbbells in front of your thighs, palms facing your body. | Pull the dumbbells straight up along your body, leading with your elbows. | Raise until the dumbbells reach chin height and elbows are above the wrists. | Pause briefly, then lower with control. | Repeat for the desired reps. | images/flat/dumbbell-upright-row-start.webp | images/flat/dumbbell-upright-row-peak.webp | null |
dumbbell-windmill | Dumbbell Windmill | Kurzhantel-Windmühle | Molino con Mancuerna | strength | pull | compound | intermediate | dumbbell | full_body | lateral_deltoid|obliques | anterior_deltoid|gluteus_medius|hamstrings | mobility|strength | core_focus|shoulder_stability | 5 | true | false | This full-body exercise builds core stability, shoulder strength, and hip mobility by rotating the torso while holding a dumbbell overhead, primarily targeting the obliques and lateral deltoids. | Stand with feet shoulder-width apart, holding a dumbbell overhead in one hand, arm locked. | Turn your feet slightly away from the dumbbell side, keeping the arm straight and eyes on the weight. | Hinge at your hips, pushing them out to the side of the dumbbell, and slowly lower your torso towards the floor. | Keep you... | images/flat/dumbbell-windmill-start.webp | images/flat/dumbbell-windmill-peak.webp | null |
dumbbell-wrist-curl | Dumbbell Wrist Curl | Kurzhantel Handgelenk-Curl | Curl de Muñeca con Mancuerna | strength | pull | isolation | beginner | dumbbell | lower_arms | forearm_flexors | brachioradialis | hypertrophy | arm_day|grip_focus | 5 | true | false | A dumbbell wrist curl that isolates the forearm flexors and trains both arms independently. | Sit on a bench with the forearm resting on the thigh, palm up. | Hold a dumbbell with the wrist hanging off the knee. | Let the dumbbell roll down to the fingertips. | Curl the dumbbell up by flexing the wrist. | Lower under control. Complete reps per side. | images/flat/dumbbell-wrist-curl-start.webp | images/flat/dumbbell-wrist-curl-peak.webp | null |
eagle-pose | Eagle Pose | Adlerhaltung | Postura del Águila | strength | static | compound | intermediate | null | upper_legs | gluteus_medius|quadriceps | posterior_deltoid|trapezius | endurance|strength | calisthenics | 5 | true | true | A standing balance with one leg wrapped over the other and the arms twined in front of the chest, holding a narrow, compact shape on a single bent leg. | Stand tall, bend both knees slightly and shift the weight onto one foot. | Cross the other thigh over the standing thigh and hook the foot behind the calf if it reaches. | Cross the opposite arm underneath, wind the forearms and bring the palms towards each other. | Sit down a little into the standing leg and hold for ... | null | null | images/flat/eagle-pose-main.webp |
easy-pose | Easy Pose | Bequemer Sitz | Postura Fácil | stretching | static | compound | beginner | null | upper_legs | erector_spinae | adductors|gluteus_medius | mobility | mobility|stretching | 1.5 | false | true | A simple cross-legged seat used for breathing and meditation: the pelvis stays upright, the spine is tall and the hips settle without strain. | Sit on the floor and cross the shins comfortably, each foot under the opposite knee. | Sit up on a folded blanket or cushion until the knees rest below the level of the hips. | Stack the ribs over the pelvis and let the hands rest on the thighs. | Hold the seat for the prescribed time, breathing slowly and evenly. | Sw... | null | null | images/flat/easy-pose-main.webp |
elliptical-trainer | Elliptical Trainer | Crosstrainer | Elíptica | cardio | push | compound | beginner | elliptical | full_body | gluteus_maximus|quadriceps | gastrocnemius|hamstrings|latissimus_dorsi|pectoralis_major|soleus|triceps_brachii | endurance | full_body|conditioning|no_axial_load|knee_safe|lower_back_safe | 8 | false | false | A low-impact cardio machine movement in which the feet trace a continuous oval on the foot plates while the moving handles push and pull, working the legs and upper body together. | Step onto the foot plates one at a time, holding the fixed centre post until you are steady, then take a moving handle in each hand. | Start the pedals turning forward, keeping your whole foot down on the plate rather than lifting your heel. | Push one handle away as the same-side foot travels forward, and pull the oth... | null | null | images/flat/elliptical-trainer-main.webp |
extended-side-angle | Extended Side Angle Pose | Gestreckte Seitwinkelhaltung | Ángulo Lateral Extendido | strength | static | compound | intermediate | null | upper_legs | obliques|quadriceps | adductors|gluteus_medius | endurance|strength | calisthenics | 5 | true | true | A wide-stance standing pose with the front knee bent and the torso extended over the front thigh, so one long line runs from the back heel to the top hand. | Stand wide with the front foot turned out and the back foot angled slightly in. | Bend the front knee until it stacks over the ankle and keep the back leg straight. | Rest the front forearm on the thigh, or the hand on the floor or a block, and reach the top arm over the ear. | Hold the position for the prescribed time... | null | null | images/flat/extended-side-angle-main.webp |
ez-bar-bench-press | EZ-Bar Bench Press | Bankdrücken mit SZ-Stange | Press de Banca con Barra Z | strength | push | compound | intermediate | ez_bar | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy|strength | push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | A flat-bench chest press performed with an EZ bar, whose angled grips are easier on the wrists while still loading the pectorals, front delts, and triceps. | Lie flat on a bench with your feet planted on the floor, gripping the EZ bar's angled bends over your chest. | Unrack the bar and hold it over your lower chest with your arms extended. | Lower the bar under control toward your lower chest. | Press the bar back up to full arm extension. | Repeat for the desired number o... | images/flat/ez-bar-bench-press-start.webp | images/flat/ez-bar-bench-press-peak.webp | null |
ez-bar-curl | EZ-Bar Curl | SZ-Stangen-Curl | Curl con Barra Z | strength | pull | isolation | beginner | ez_bar | upper_arms | biceps_brachii | brachialis|brachioradialis | hypertrophy | arm_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | false | false | An isolation exercise targeting the biceps using an EZ-bar, which reduces wrist strain compared to a straight barbell. | Stand holding an EZ-bar with an underhand grip on the angled portions. | Curl the bar up toward your shoulders, keeping your elbows pinned. | Squeeze at the top, then lower under control. | Repeat. | images/flat/ez-bar-curl-start.webp | images/flat/ez-bar-curl-peak.webp | null |
ez-bar-front-raise | EZ-Bar Front Raise | SZ-Stangen Frontheben | Elevación Frontal con Barra Z | strength | push | isolation | beginner | ez_bar | shoulders | anterior_deltoid | serratus_anterior | hypertrophy | push_day | 5 | false | false | A two-handed front raise with an EZ-bar. The angled grip is easier on the wrists than a straight bar while still letting both hands drive the same load. | Stand holding an EZ-bar with an overhand grip on the inner bends, arms hanging in front of the thighs. | Keep the elbows slightly bent and fixed throughout. | Raise the bar in a smooth arc up to shoulder height. | Pause briefly at the top, then lower under control. | Repeat for the recommended number of repetitions. | images/flat/ez-bar-front-raise-start.webp | images/flat/ez-bar-front-raise-peak.webp | null |
ez-bar-lying-tricep-extension | EZ-Bar Lying Triceps Extension | Liegendes Trizepsdrücken mit SZ-Stange | Extensión de Tríceps Tumbado con Barra Z | strength | push | isolation | intermediate | ez_bar | upper_arms | triceps_brachii | null | hypertrophy | arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench | 5 | false | false | A lying triceps extension performed with an EZ bar to isolate the triceps through a full range of motion. | Lie on a flat bench holding an EZ bar over your chest with a narrow grip. | Lower the bar toward your forehead by bending at the elbows. | Extend your arms back to the start. | Repeat. | images/flat/ez-bar-lying-tricep-extension-start.webp | images/flat/ez-bar-lying-tricep-extension-peak.webp | null |
ez-bar-overhead-extension | EZ-Bar Overhead Tricep Extension | SZ-Stangen Überkopf-Trizeps-Extension | Extensión de Tríceps por Encima de la Cabeza con Barra Z | strength | push | isolation | intermediate | ez_bar | upper_arms | triceps_brachii | null | hypertrophy | arm_day|push_day | 5 | false | false | Overhead tricep extension with an EZ-bar — the angled grip is easier on the wrists than a straight bar while keeping the long head under a deep stretch. | Stand or sit holding an EZ-bar overhead with an overhand grip on the inner bends. | Arms fully extended, bar above the head. | Bend only the elbows to lower the bar behind the head in an arc. | Keep the upper arms vertical and close to the head; only the forearms move. | Extend the elbows to return the bar overhead. | ... | images/flat/ez-bar-overhead-extension-start.webp | images/flat/ez-bar-overhead-extension-peak.webp | null |
ez-bar-pullover | EZ Bar Pullover | EZ-Stange Pullover | Pullover con Barra EZ | strength | pull | compound | intermediate | ez_bar | back | latissimus_dorsi|pectoralis_major | serratus_anterior|triceps_brachii | hypertrophy | pull_day|push_day|requires_bench | 6 | false | false | This compound exercise targets the lats and pectorals by extending the arms overhead with an EZ bar, promoting upper body strength and hypertrophy. | Lie supine on a flat bench with your head slightly off the end, holding an EZ bar with a pronated grip. | Extend the bar straight above your chest, keeping a slight bend in your elbows. | Slowly lower the bar in an arc behind your head, feeling a stretch in your lats and chest. | Pull the bar back to the starting posit... | images/flat/ez-bar-pullover-start.webp | images/flat/ez-bar-pullover-peak.webp | null |
ez-bar-reverse-curl | EZ-Bar Reverse Curl | SZ-Stange Reverse Curl | Curl Inverso con Barra Z | strength | pull | isolation | beginner | ez_bar | upper_arms | brachialis|forearm_extensors | biceps_brachii | hypertrophy | arm_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | false | false | A reverse curl with an EZ-bar targeting the brachialis and forearm extensors with a comfortable grip. | Hold an EZ-bar with an overhand grip. | Curl the bar up toward your shoulders. | Lower under control. | Repeat. | images/flat/ez-bar-reverse-curl-start.webp | images/flat/ez-bar-reverse-curl-peak.webp | null |
ez-bar-reverse-grip-row | EZ Bar Reverse Grip Row | EZ-Stange Rudern mit Untergriff | Remo con Barra EZ y Agarre Supino | strength | pull | compound | intermediate | ez_bar | back | biceps_brachii|latissimus_dorsi | posterior_deltoid|rhomboids|trapezius | hypertrophy|strength | pull_day | 6 | false | false | This compound pulling exercise targets the latissimus dorsi and biceps, effectively building back thickness and arm strength with an underhand grip. | Stand with feet shoulder-width apart, holding an EZ bar with an underhand, shoulder-width grip. | Hinge at your hips, keeping a slight bend in your knees and your back straight, until your torso is nearly parallel to the floor. | Let the bar hang directly below your shoulders with arms fully extended. | Pull the bar to... | images/flat/ez-bar-reverse-grip-row-start.webp | images/flat/ez-bar-reverse-grip-row-peak.webp | null |
ez-bar-romanian-deadlift | EZ-Bar Romanian Deadlift | SZ-Stange Romanian Deadlift | Peso Muerto Rumano con Barra Z | strength | pull | compound | beginner | ez_bar | upper_legs | gluteus_maximus|hamstrings | erector_spinae|forearm_flexors|trapezius | hypertrophy|strength | leg_day|pull_day | 6 | false | false | A Romanian deadlift using an EZ-bar. The angled grip is easier on the wrists and suits lighter hinge work or elbow-sensitive lifters. | Stand holding an EZ-bar at mid-thigh with an overhand grip on the inner bends. | Feet hip-width, soft bend in the knees, chest up, lats engaged. | Push the hips back while letting the bar slide down the front of the legs. | Go until you feel a deep hamstring stretch without rounding the lower back. | Drive the hips for... | images/flat/romanian-deadlift-start.webp | images/flat/romanian-deadlift-peak.webp | null |
ez-bar-shrug | EZ-Bar Shrug | SZ-Stangen-Shrug | Encogimiento de Hombros con Barra Z | strength | pull | isolation | beginner | ez_bar | shoulders | trapezius | rhomboids | hypertrophy | knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 5 | false | false | A shrug using an EZ-bar for a comfortable grip while loading the trapezius. | Stand holding an EZ-bar in front of you. | Shrug your shoulders straight up. | Hold at the top, then lower. | Repeat. | images/flat/ez-bar-shrug-start.webp | images/flat/ez-bar-shrug-peak.webp | null |
ez-bar-spider-curl | EZ Bar Spider Curl | SZ-Stangen Spider Curl | Spider Curl con Barra Z | strength | pull | isolation | intermediate | ez_bar | upper_arms | biceps_brachii | brachialis|brachioradialis | hypertrophy | knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench | 5 | false | false | A chest-supported curl over an incline bench with an EZ bar, isolating the biceps with strict form. | Lie chest down on an incline bench holding an EZ bar with underhand grip. | Let your arms hang straight down from your shoulders. | Curl the bar up toward your shoulders. | Squeeze your biceps at the top of the movement. | Lower the bar back down with control. | Repeat for the desired number of reps. | images/flat/ez-bar-spider-curl-start.webp | images/flat/ez-bar-spider-curl-peak.webp | null |
ez-bar-upright-row | EZ-Bar Upright Row | SZ-Stangen Upright Row | Remo al Mentón con Barra Z | strength | pull | compound | intermediate | ez_bar | shoulders | lateral_deltoid|trapezius | anterior_deltoid|biceps_brachii | hypertrophy | knee_safe|lower_back_safe|no_axial_load | 6 | false | false | An upright row variation using an EZ-bar for more comfortable wrist positioning. | Stand holding an EZ-bar with a shoulder-width grip on the angled portions. | Pull the bar straight up along your body toward your chin. | Lead with your elbows, keeping them above your hands. | Lower with control. | Repeat. | images/flat/ez-bar-upright-row-start.webp | images/flat/ez-bar-upright-row-peak.webp | null |
ez-bar-wrist-curl | EZ-Bar Wrist Curl | EZ-Stange Handgelenk-Curl | Curl de Muñeca con Barra Z | strength | pull | isolation | beginner | ez_bar | lower_arms | forearm_flexors | null | hypertrophy | arm_day|grip_focus | 5 | false | false | A wrist curl with the EZ-bar, friendlier on the wrists than a straight bar. | Sit on a bench with forearms resting on the thighs, palms up. | Grip an EZ-bar on the inner bends with hands shoulder-width. | Let the bar roll down to the fingertips. | Curl the bar up by flexing the wrists. | Lower under control. | images/flat/ez-bar-wrist-curl-start.webp | images/flat/ez-bar-wrist-curl-peak.webp | null |
face-pull | Cable Face Pull | Kabel Face Pull | Face Pull en Polea | strength | pull | compound | beginner | cable | shoulders | posterior_deltoid|rhomboids | trapezius | hypertrophy|rehabilitation | pull_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A cable exercise targeting the rear deltoids and external rotators. | Attach a rope to a high cable pulley. | Pull the rope toward your face, separating the ends. | Squeeze your rear deltoids and external rotators. | Return to the starting position with control. | Repeat. | images/flat/face-pull-start.webp | images/flat/face-pull-peak.webp | null |
fish-pose | Fish Pose | Fisch-Haltung | Postura del Pez | stretching | static | compound | intermediate | null | chest | erector_spinae|pectoralis_major | anterior_deltoid|hip_flexors | mobility | mobility|stretching | 5 | false | true | A supine backbend supported on the forearms with the chest lifted and the head tilted back, opening the front of the chest and the throat. | Lie on your back with the legs straight and the arms alongside the body, palms down under the hips. | Press the forearms into the floor and lift the chest towards the ceiling. | Let the crown of the head rest lightly on the floor without putting weight through the neck. | Hold the position for the prescribed time, brea... | null | null | images/flat/fish-pose-main.webp |
floor-ez-bar-press | Floor EZ-Bar Press | Boden SZ-Stangen-Press | Press en Suelo con Barra Z | strength | push | compound | intermediate | ez_bar | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy|strength | push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A floor press variation using an EZ-bar for a more comfortable wrist and elbow position. | Lie on the floor holding an EZ-bar over your chest. | Lower the bar until your elbows touch the floor. | Press back up to full extension. | Repeat. | images/flat/floor-ez-bar-press-start.webp | images/flat/floor-ez-bar-press-peak.webp | null |
floor-kettlebell-pullover | Floor Kettlebell Pullover | Boden Kettlebell Pullover | Pullover con Pesa Rusa en Suelo | strength | pull | compound | beginner | kettlebell | back | latissimus_dorsi|pectoralis_major | serratus_anterior|triceps_brachii | hypertrophy | pull_day | 6 | false | false | A pullover done lying on the floor with a kettlebell held by the handle or by the horns. The floor limits the range of motion compared to the bench version, which reduces shoulder strain and makes it a good home-gym or prehab option. | Lie face-up on the floor with knees bent and feet flat. | Hold a kettlebell by the handle with both hands above your chest, arms almost straight (slight elbow bend). | Keeping the elbow angle fixed, lower the bell overhead in an arc until the upper arms touch the floor. | Pull the bell back above the chest along the sa... | images/flat/floor-kettlebell-pullover-start.webp | images/flat/floor-kettlebell-pullover-peak.webp | null |
floor-press | Floor Press | Floor Press | Press en Suelo | strength | push | compound | intermediate | barbell | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy|strength | push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A barbell pressing movement performed on the floor, limiting range of motion and taking the lower body out of the equation. | Lie on the floor and position yourself under a barbell in a rack. | Lower the barbell to your chest until elbows touch the floor. | Press back up to lockout. | Repeat. | images/flat/floor-press-start.webp | images/flat/floor-press-peak.webp | null |
flutter-kicks | Flutter Kicks | Flutter Kicks | Flutter Kicks | strength | push | compound | intermediate | null | core | hip_flexors|rectus_abdominis | transverse_abdominis | hypertrophy|strength | knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 5 | false | true | A supine core drill alternating small up-and-down leg kicks while the lower back stays pressed to the floor. | Lie flat on your back with your legs extended. | Place your hands under your glutes for support. | Lift both legs a few inches off the floor. | Alternate kicking your legs up and down in a small range. | Keep your core braced and lower back pressed down. | Continue for the desired duration or reps. | images/flat/flutter-kicks-start.webp | images/flat/flutter-kicks-peak.webp | null |
front-lever | Front Lever | Front Lever | Front Lever | strength | static | compound | advanced | pull_up_bar | back | latissimus_dorsi|pectoralis_major | anterior_deltoid|biceps_brachii|erector_spinae|rectus_abdominis | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | An advanced static hold under the bar with the body horizontal and chest facing upward, requiring straight-arm pulling strength through the lats and core. | Grip the bar with an overhand grip and hang. | Tuck your knees to your chest and drive your hips upward, rotating forward until your chest faces up. | Extend your body horizontally with arms straight and chest facing the ceiling. | Keep your body rigid and parallel to the floor. | Hold for the desired duration, then tu... | null | null | images/flat/front-lever-main.webp |
front-squat | Front Squat | Front Squat | Sentadilla Frontal | strength | push | compound | intermediate | barbell | upper_legs | gluteus_maximus|quadriceps | erector_spinae|hamstrings | hypertrophy|strength | leg_day | 6 | false | false | A barbell squat with the bar held in front on the deltoids, emphasizing quads and core. | Clean or rack the bar to your front deltoids with elbows high. | Squat down keeping torso upright until thighs are parallel. | Drive back up. | Repeat. | images/flat/front-squat-start.webp | images/flat/front-squat-peak.webp | null |
garland-pose | Garland Pose | Girlanden-Haltung | Postura de la Guirnalda | stretching | static | compound | beginner | null | upper_legs | adductors|gluteus_maximus | quadriceps|soleus | mobility | mobility|stretching | 5 | false | true | A deep bodyweight squat held with the heels down and the elbows pressing the knees open, used to open the hips, ankles and lower back. | Stand with the feet a little wider than the hips and the toes turned slightly out. | Squat down as low as the ankles allow, keeping the heels on the floor. | Bring the palms together at the chest and press the elbows against the inner knees. | Hold the position for the prescribed time with the chest lifted and the spin... | null | null | images/flat/garland-pose-main.webp |
glute-bridge | Glute Bridge | Glute Bridge | Puente de Glúteos | strength | push | isolation | beginner | null | upper_legs | gluteus_maximus | hamstrings | hypertrophy | leg_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 3.5 | false | true | A bodyweight glute activation exercise performed lying on the floor. | Lie on your back with knees bent and feet flat on the floor. | Drive your hips up by squeezing your glutes. | Hold briefly at the top with hips fully extended. | Lower your hips back down with control. | Repeat. | images/flat/glute-bridge-start.webp | images/flat/glute-bridge-peak.webp | null |
glute-bridge-hold | Glute Bridge Hold | Glute-Bridge-Halt | Puente de Glúteos Isométrico | strength | static | isolation | beginner | null | upper_legs | gluteus_maximus | hamstrings | hypertrophy | leg_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 3.5 | false | true | The top of the glute bridge held for time: hips fully extended with the shoulders, hips and knees in one line, so the glutes stay under tension instead of cycling through reps. | Lie on your back with the knees bent and the feet flat, about hip-width apart and close enough to brush your fingertips with your heels. | Push through the heels and lift the hips until the body forms a straight line from the knees to the shoulders. | Squeeze the glutes and tuck the ribs down so the lower back does not... | null | null | images/flat/glute-bridge-hold-main.webp |
glute-kickback | Glute Kickback | Gluteus Kickback | Patada de Glúteo | strength | push | isolation | beginner | null | upper_legs | gluteus_maximus | erector_spinae|gluteus_medius|hamstrings | hypertrophy | leg_day|glute_focus | 3.5 | true | true | A bodyweight glute isolation exercise performed on all fours to develop gluteus maximus strength and shape. | Begin on all fours with hands under shoulders and knees under hips. | Keeping the knee bent at 90 degrees, drive one heel toward the ceiling. | Squeeze the glute at the top of the movement. | Lower the leg back to the starting position with control. | Complete all reps, then switch sides. | images/flat/glute-kickback-start.webp | images/flat/glute-kickback-peak.webp | null |
glute-kickback-hold | Glute Kickback Hold | Gluteus-Kickback-Halt | Patada de Glúteo Isométrica | strength | static | isolation | beginner | null | upper_legs | gluteus_maximus | erector_spinae|gluteus_medius|hamstrings | hypertrophy | leg_day|glute_focus | 3.5 | true | true | The end position of the glute kickback held for time: on all fours with one leg extended back at hip height, the pelvis level and the glute holding the leg in place. | Start on all fours with the hands under the shoulders and the knees under the hips. | Brace the trunk and keep the pelvis level; do not let the working side rotate upwards. | Extend one leg back and up until the thigh is in line with the torso. | Hold that position for the prescribed time, keeping the neck long and the... | null | null | images/flat/glute-kickback-hold-main.webp |
goblet-squat | Goblet Squat | Goblet Squat | Sentadilla Goblet | strength | push | compound | beginner | kettlebell | upper_legs | gluteus_maximus|quadriceps | hamstrings | hypertrophy|strength | leg_day|shoulder_safe|lower_back_safe|no_axial_load|knee_safe | 6 | false | false | A beginner-friendly squat with a kettlebell held at chest height for improved posture and depth. | Hold a kettlebell at chest height with both hands. | Squat down keeping the weight close to your chest. | Drive back up. | Repeat. | images/flat/goblet-squat-start.webp | images/flat/goblet-squat-peak.webp | null |
good-morning | Good Morning | Good Morning | Buenos Días | strength | pull | compound | intermediate | barbell | upper_legs | erector_spinae|gluteus_maximus|hamstrings | null | hypertrophy|strength | leg_day|shoulder_safe|knee_safe | 6 | false | false | A hip-hinge movement with a barbell on the back for posterior chain development. | Stand with a barbell across your upper back. | Hinge at the hips, pushing them back while keeping your back flat. | Lower your torso until it's nearly parallel to the floor. | Drive your hips forward to return to standing. | Repeat. | images/flat/good-morning-start.webp | images/flat/good-morning-peak.webp | null |
hack-squat | Hack Squat | Hack Squat | Hack Squat | strength | push | compound | intermediate | hack_squat | upper_legs | gluteus_maximus|quadriceps | gastrocnemius|hamstrings | hypertrophy|strength | lower_back_safe|shoulder_safe|no_axial_load | 6 | false | false | A compound lower-body machine exercise on the hack squat sled, targeting the quadriceps through a guided squat pattern. | Load the hack squat machine and step on, positioning your back and shoulders against the pads. | Place your feet shoulder-width on the platform with toes turned out slightly. | Unlock the safety handles and lower the sled by bending at the knees and hips. | Descend until your thighs are at least parallel to the platfor... | images/flat/hack-squat-start.webp | images/flat/hack-squat-peak.webp | null |
hack-squat-calf-raise | Hack Squat Calf Raise | Hack Squat Wadenheben | Elevación de Talones en Máquina Hack Squat | strength | push | isolation | intermediate | hack_squat | lower_legs | gastrocnemius|soleus | null | hypertrophy | knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | false | false | A calf raise performed in the hack squat machine, loading the calves heavily without balancing a bar. | Load yourself into a hack squat machine with shoulders under the pads. | Place the balls of your feet on the platform with heels hanging off. | Keep your legs straight with a slight knee bend. | Press through the balls of your feet to raise your heels. | Lower your heels back below the platform for a stretch. | Repeat ... | images/flat/hack-squat-calf-raise-start.webp | images/flat/hack-squat-calf-raise-peak.webp | null |
half-kneeling-hip-flexor-rock | Half-Kneeling Hip Flexor Rock | Hüftbeuger-Wippen im Halbkniestand | Balanceo de Flexor de Cadera en Media Rodilla | stretching | dynamic | compound | beginner | null | upper_legs | hip_flexors | gluteus_maximus|quadriceps | mobility | mobility|stretching | 5 | true | true | The dynamic version of the kneeling hip-flexor stretch: from a half-kneeling stance the hips rock forward into the stretch and back out of it, repeated instead of held. | Kneel on one knee with the other foot flat on the floor in front of you. | Tuck the tailbone slightly and brace the trunk so the lower back stays neutral. | Rock the hips forward until you feel the front of the back thigh lengthen. | Rock back out of the position under control and repeat rhythmically. | Switch sides an... | images/flat/half-kneeling-hip-flexor-rock-start.webp | images/flat/half-kneeling-hip-flexor-rock-peak.webp | null |
half-moon-pose | Half Moon Pose | Halbmond-Haltung | Postura de la Media Luna | strength | static | compound | advanced | null | core | gluteus_medius|obliques | erector_spinae|quadriceps | endurance|strength | core|calisthenics | 5 | true | true | A standing side balance on one leg and one hand, with the top leg lifted to hip height and the chest turned open towards the ceiling. | From a wide standing stance, bend the front knee and place the bottom hand on the floor or a block ahead of the front foot. | Shift the weight forward and lift the back leg until it is parallel to the floor. | Straighten the standing leg and stack the top hip over the bottom one, reaching the top arm to the ceiling. | ... | null | null | images/flat/half-moon-pose-main.webp |
hammer-curl | Dumbbell Hammer Curl | Kurzhantel Hammer Curl | Curl de Martillo con Mancuernas | strength | pull | isolation | beginner | dumbbell | upper_arms | biceps_brachii|brachialis | forearm_flexors | hypertrophy | arm_day|knee_safe|shoulder_safe|lower_back_safe|no_axial_load | 5 | false | false | A bicep curl variation with a neutral grip targeting the brachioradialis. | Stand holding dumbbells at your sides with palms facing each other. | Curl the weights up while keeping your palms facing inward. | Squeeze at the top, then lower under control. | Repeat. | images/flat/hammer-curl-start.webp | images/flat/hammer-curl-peak.webp | null |
handstand-push-ups | Handstand Push Ups | Handstand Push-Ups | Flexiones en Pino | strength | push | compound | advanced | null | shoulders | anterior_deltoid|triceps_brachii | lateral_deltoid|rectus_abdominis|trapezius | hypertrophy|strength | knee_safe|lower_back_safe|no_axial_load | 5 | false | true | An inverted press against a wall, lowering the head to the floor and pressing back up to a full handstand. | Kick up into a handstand against a wall with hands shoulder-width apart. | Brace your core and keep your body straight. | Lower your head toward the floor by bending your elbows. | Stop just before your head touches the ground. | Press through your hands to return to full handstand. | Repeat for the desired number of r... | images/flat/handstand-push-ups-start.webp | images/flat/handstand-push-ups-peak.webp | null |
hang-clean | Hang Clean | Hang Clean | Cargada desde Colgante | olympic | dynamic | compound | intermediate | barbell | full_body | gluteus_maximus|quadriceps|trapezius | anterior_deltoid|erector_spinae|hamstrings | power|strength | null | 8 | false | false | A clean variation starting with the barbell at the thighs, training explosive triple extension and a fast catch. | Stand holding a barbell with a shoulder-width grip at your thighs. | Hinge at the hips to lower the bar just above your knees. | Explosively extend your hips, knees, and ankles. | Shrug your shoulders and pull the bar up. | Catch the bar on your front shoulders in a quarter squat. | Stand tall, then return to the hang ... | images/flat/hang-clean-start.webp | images/flat/hang-clean-peak.webp | null |
hang-power-clean | Hang Power Clean | Hang Power Clean | Power Clean desde Colgante | olympic | dynamic | compound | intermediate | barbell | full_body | gluteus_maximus|quadriceps|trapezius | erector_spinae|hamstrings | power|strength | null | 8 | false | false | A clean from the hang caught in a partial squat, building explosive power without dropping into a full squat. | Stand with feet hip-width apart holding a barbell at your thighs. | Hinge at the hips to lower the bar to just above the knees. | Drive through your hips and legs explosively. | Pull the bar up and catch it on your front shoulders in a partial squat. | Stand tall with the bar racked on your shoulders. | Lower the bar b... | images/flat/hang-power-clean-start.webp | images/flat/hang-power-clean-peak.webp | null |
hanging-knee-raise | Hanging Knee Raise | Hängendes Knieheben | Elevación de Rodillas Colgado | strength | pull | compound | beginner | pull_up_bar | core | hip_flexors|rectus_abdominis | forearm_flexors|obliques | hypertrophy|strength | core_focus | 6 | false | false | A hanging core exercise on a pull-up bar that targets the lower abs and hip flexors with bent knees. | Hang from a pull-up bar with an overhand grip, arms fully extended. | Engage your core and raise your knees toward your chest. | Hold briefly at the top. | Lower your legs slowly back to the starting position. | Repeat for the desired reps. | images/flat/hanging-knee-raise-start.webp | images/flat/hanging-knee-raise-peak.webp | null |
hanging-leg-raise | Hanging Leg Raise | Hängendes Beinheben | Elevación de Piernas Colgado | strength | pull | isolation | intermediate | pull_up_bar | core | hip_flexors|rectus_abdominis | obliques | hypertrophy|strength | core|lower_back_safe|knee_safe|shoulder_safe|no_axial_load | 5 | false | false | An advanced core exercise performed hanging from a bar. | Hang from a pull-up bar with an overhand grip. | Raise your legs in front of you until they are parallel to the floor. | Hold briefly, then lower with control. | Avoid swinging. | Repeat. | images/flat/hanging-leg-raise-start.webp | images/flat/hanging-leg-raise-peak.webp | null |
hanging-pike | Hanging Pike | Hängender Pike | Pike Colgado | strength | pull | compound | advanced | pull_up_bar | core | rectus_abdominis | forearm_flexors|hip_flexors|latissimus_dorsi | hypertrophy|strength | core|calisthenics | 4.5 | false | false | A strict hanging leg raise taken to the bar — legs stay straight and the feet rise all the way to the hands. | Hang from a pull-up bar with a shoulder-width overhand grip. | Engage the lats and brace the core to create a hollow body. | Keeping the legs perfectly straight, lift them in a smooth arc up to the bar. | Aim to touch the toes to the bar between the hands. | Lower the legs slowly back to the hanging position and repeat... | images/flat/hanging-pike-start.webp | images/flat/hanging-pike-peak.webp | null |
happy-baby | Happy Baby Pose | Glückliches Baby | Postura del Bebé Feliz | stretching | static | compound | beginner | null | upper_legs | adductors|gluteus_maximus | erector_spinae|hamstrings | mobility | mobility|stretching | 5 | false | true | A supine hip opener in which the knees are drawn towards the armpits and the feet are held from the outside, releasing the inner thighs and lower back. | Lie on your back and draw both knees towards the chest. | Take hold of the outside edges of the feet, or the shins if the feet are out of reach. | Open the knees wider than the ribs and stack the ankles above the knees, soles facing up. | Press the feet gently into the hands and hold for the prescribed time with the lo... | null | null | images/flat/happy-baby-main.webp |
head-to-knee-pose | Head-to-Knee Pose | Kopf-zum-Knie-Haltung | Postura de Cabeza a la Rodilla | stretching | static | compound | beginner | null | upper_legs | erector_spinae|hamstrings | adductors|gluteus_maximus | mobility | mobility|stretching | 5 | true | true | A seated one-legged fold: one leg stays straight while the other foot rests against the inner thigh, so the hamstring of the straight leg lengthens one side at a time. | Sit with one leg straight in front of you and the other knee bent out to the side, that foot at the inner thigh. | Turn the chest towards the straight leg so the navel lines up with the thigh. | Hinge from the hips and reach forward along the straight leg with a long spine. | Hold the fold for the prescribed time, brea... | null | null | images/flat/head-to-knee-pose-main.webp |
heel-elevated-squat | Heel-Elevated Squat | Kniebeuge mit erhöhten Fersen | Sentadilla con Talones Elevados | strength | push | compound | intermediate | barbell | upper_legs | gluteus_maximus|quadriceps | adductors|erector_spinae|hamstrings | hypertrophy|strength | leg_day | 6 | false | false | A squat variation with heels raised on plates or a wedge to shift emphasis onto the quadriceps and improve depth. | Place weight plates or a wedge under your heels, feet shoulder-width apart. | Hold a barbell across your upper back or hold dumbbells at your sides. | Brace your core and descend into a squat, keeping your torso upright. | Squat until thighs are parallel to the floor or lower. | Drive through your feet to return to the... | images/flat/heel-elevated-squat-start.webp | images/flat/heel-elevated-squat-peak.webp | null |
heel-to-toe-walk | Heel-to-Toe Walk | Seiltänzergang | Marcha en Tándem | strength | dynamic | compound | beginner | null | lower_legs | gluteus_medius|soleus | gastrocnemius|quadriceps|transverse_abdominis | rehabilitation|mobility | warm_up|rehab|bodyweight|knee_safe|lower_back_safe|no_axial_load | 2.5 | false | true | A balance and coordination drill walked along an imaginary line, placing the heel of each step directly against the toes of the other foot so the base of support narrows to almost nothing. | Pick a straight line on the floor and stand on it with your arms out to your sides at shoulder height. | Step forward and place your heel directly in front of — and touching — the toes of the standing foot. | Shift your weight onto the front foot under control, pausing for a moment before the next step. | Bring the bac... | null | null | images/flat/heel-to-toe-walk-main.webp |
hero-pose | Hero Pose | Heldensitz | Postura del Héroe | stretching | static | isolation | beginner | null | upper_legs | quadriceps | erector_spinae|hip_flexors | mobility | mobility|stretching | 1.5 | false | true | A kneeling seat with the hips settling between the heels, which lengthens the quadriceps and the front of the ankles while the spine stays tall. | Kneel with the knees together and the feet slightly wider than the hips, tops of the feet flat. | Sit the hips back and down between the heels, using a block or cushion if the floor is out of reach. | Stack the ribs over the pelvis and rest the hands on the thighs. | Hold the seat for the prescribed time, keeping the w... | null | null | images/flat/hero-pose-main.webp |
hex-bar-deadlift | Hex Bar Deadlift | Hex-Bar Deadlift | Peso Muerto con Barra Hexagonal | strength | pull | compound | intermediate | trap_bar | back | erector_spinae|gluteus_maximus|quadriceps | forearm_flexors|hamstrings|trapezius | hypertrophy|strength | shoulder_safe|knee_safe | 6 | false | false | A deadlift standing inside a hex (trap) bar, keeping the load centered for a more upright, back-friendly pull. | Stand inside a loaded trap bar with feet shoulder-width apart. | Hinge at the hips and knees to grip the handles. | Brace your core and set your back flat. | Drive through your heels and extend hips and knees to stand up. | Lock out at the top with shoulders pulled back. | Lower the bar back to the floor under control. | images/flat/hex-bar-deadlift-start.webp | images/flat/hex-bar-deadlift-peak.webp | null |
high-foot-leg-press | High-Foot Leg Press | Beinpresse mit hoher Fußposition | Prensa de piernas con pies altos | strength | push | compound | beginner | leg_press | upper_legs | gluteus_maximus | hamstrings|quadriceps | hypertrophy|strength | leg_day|glute_focus|lower_back_safe|shoulder_safe|no_axial_load|knee_safe | 6 | false | false | A leg press with the feet placed high on the platform, shifting more of the movement toward hip extension and the gluteus maximus while the back stays supported. | Set the back pad and seat so your lower back stays supported and your knees can bend without your pelvis rolling under. | Place both feet high on the platform at about shoulder width, with the toes tracking in the same direction as the knees. | Lower the sled by bending the hips and knees until you reach a comfortable ... | images/flat/high-foot-leg-press-start.webp | images/flat/high-foot-leg-press-peak.webp | null |
high-knees | High Knees | High Knees | Rodillas Altas | cardio | dynamic | compound | beginner | null | full_body | hip_flexors|quadriceps | gastrocnemius|rectus_abdominis | endurance | full_body|warm_up | 8 | false | true | A bodyweight cardio drill where the knees are driven up to hip height in rapid alternation. | Stand tall with feet hip-width apart. | Drive one knee up toward the chest while pumping the opposite arm. | Quickly switch legs, mirroring the arm action. | Continue alternating at a fast pace. | Continue for the prescribed work interval. | null | null | images/flat/high-knees-main.webp |
high-plank | High Plank | High Plank | Plancha Alta | strength | static | compound | beginner | null | core | rectus_abdominis|transverse_abdominis | erector_spinae|obliques | endurance|strength | core|calisthenics|lower_back_safe|knee_safe|no_axial_load|shoulder_safe | 5 | false | true | A plank variation with arms fully extended in a push-up position. | Start in a push-up position with arms fully extended. | Keep your body in a straight line from head to heels. | Brace your core and hold the position. | Breathe steadily throughout. | null | null | images/flat/high-plank-main.webp |
hip-abduction | Machine Hip Abduction | Maschinen-Hüftabduktion | Abducción de Cadera en Máquina | strength | push | isolation | beginner | hip_abduction_machine | upper_legs | gluteus_medius | abductors | hypertrophy | leg_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe | 5 | false | false | A machine exercise targeting the outer hip muscles. | Sit in the hip abduction machine with pads against your outer thighs. | Push your legs apart against the resistance. | Hold briefly at the widest point. | Return to the starting position with control. | Repeat. | images/flat/hip-abduction-start.webp | images/flat/hip-abduction-peak.webp | null |
hip-adduction | Hip Adduction | Hüftadduktion | Aducción de cadera | strength | pull | isolation | intermediate | hip_adduction_machine | upper_legs | adductors | null | hypertrophy | lower_back_safe|knee_safe|shoulder_safe|no_axial_load | 5 | false | false | A machine exercise pressing the legs together against resistance, isolating and strengthening the inner-thigh adductors. | Sit on the hip adduction machine with your back against the pad. | Place your legs against the pads with the machine set to a comfortable stretch. | Squeeze your legs together until the pads meet in the middle. | Hold the squeeze briefly in the fully closed position. | Let your legs open back out under control to the s... | images/flat/hip-adduction-start.webp | images/flat/hip-adduction-peak.webp | null |
hip-thrust | Barbell Hip Thrust | Langhantel Hip Thrust | Hip thrust con barra | strength | push | compound | intermediate | barbell | upper_legs | gluteus_maximus|gluteus_medius | hamstrings | hypertrophy|strength | leg_day|lower_back_safe|knee_safe|shoulder_safe|no_axial_load|requires_bench | 6 | false | false | A compound glute exercise using a barbell across the hips. | Sit on the floor with your upper back against a bench, barbell across your hips. | Drive your hips up until your thighs are parallel to the floor. | Squeeze your glutes at the top. | Lower your hips back down with control. | Repeat. | images/flat/hip-thrust-start.webp | images/flat/hip-thrust-peak.webp | null |
hollow-body-hold | Hollow Body Hold | Hollow Body Hold | Mantenimiento del Cuerpo Hueco | strength | static | compound | intermediate | null | core | rectus_abdominis | hip_flexors|obliques|transverse_abdominis | strength | core_focus|calisthenics | 5 | false | true | An isometric core hold borrowed from gymnastics, training total-body tension with the spine in a slight C-shape. | Lie on your back with arms extended overhead and legs straight. | Press the lower back firmly into the floor. | Lift the shoulders, head, and legs slightly off the floor. | Hold the position with arms and legs extended, body in a shallow banana shape. | Hold for the prescribed time. | null | null | images/flat/hollow-body-hold-main.webp |
horizontal-leg-press | Horizontal Leg Press | Horizontale Beinpresse | Prensa de piernas horizontal | strength | push | compound | beginner | leg_press | upper_legs | gluteus_maximus|quadriceps | hamstrings | hypertrophy|strength | leg_day|lower_back_safe|shoulder_safe|no_axial_load|knee_safe | 6 | false | false | A machine leg press performed horizontally, targeting quads, glutes, and hamstrings. | Sit in a horizontal leg press machine and place feet shoulder-width apart. | Unlock the machine and lower the platform toward your chest. | Press the platform back to the start. | Repeat. | images/flat/horizontal-leg-press-start.webp | images/flat/horizontal-leg-press-peak.webp | null |
human-flag | Human Flag | Human Flag | Human Flag | strength | static | compound | advanced | pull_up_bar | core | latissimus_dorsi|obliques | anterior_deltoid|gluteus_maximus|pectoralis_major|rectus_abdominis|triceps_brachii | strength|hypertrophy | calisthenics|core|knee_safe|lower_back_safe|shoulder_safe|no_axial_load | 6 | false | false | An advanced calisthenics isometric hold with the body horizontal on a vertical pole, parallel to the ground. | Stand close to a sturdy vertical pole. | Grip the pole high with the top hand (overhand) and lower with the bottom hand (underhand). | Kick the legs up and out while pressing the bottom arm hard against the pole. | Extend the body horizontally so it forms a straight line parallel to the ground. | Hold the position with... | null | null | images/flat/human-flag-main.webp |
incline-bench-ez-bar-press | Incline EZ-Bar Bench Press | Schrägbankdrücken mit SZ-Stange | Press en banco inclinado con barra Z | strength | push | compound | intermediate | ez_bar | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy|strength | push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | An incline press with an EZ-bar targeting the upper chest with a joint-friendly grip. | Set bench to 30–45 degrees. Grip the EZ-bar with hands on the angled sections. | Lower the bar to your upper chest. | Press back up to full extension. | Repeat. | images/flat/incline-bench-ez-bar-press-start.webp | images/flat/incline-bench-ez-bar-press-peak.webp | null |
incline-bench-press | Incline Barbell Bench Press | Schrägbankdrücken mit Langhantel | Press en banco inclinado con barra | strength | push | compound | intermediate | barbell | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy|strength | push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | A barbell pressing movement on an incline bench targeting the upper chest. | Lie on an incline bench set to 30-45 degrees. | Grip the bar slightly wider than shoulder-width and unrack. | Lower the bar to your upper chest. | Press the bar back up to full extension. | Repeat. | images/flat/incline-bench-press-start.webp | images/flat/incline-bench-press-peak.webp | null |
incline-db-curl | Incline Dumbbell Curl | Schrägbank-Kurzhantelcurl | Curl con mancuernas en banco inclinado | strength | pull | isolation | intermediate | dumbbell | upper_arms | biceps_brachii | brachialis | hypertrophy | arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench | 5 | false | false | A bicep curl on an incline bench for a deeper stretch of the long head. | Sit on an incline bench set to 45 degrees, holding dumbbells at your sides. | Let your arms hang straight down with palms forward. | Curl the dumbbells up toward your shoulders. | Lower with control to full extension. | Repeat. | images/flat/incline-db-curl-start.webp | images/flat/incline-db-curl-peak.webp | null |
incline-db-press | Incline Dumbbell Press | Schrägbankdrücken mit Kurzhanteln | Press con mancuernas en banco inclinado | strength | push | compound | intermediate | dumbbell | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy|strength | push_day|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 6 | false | false | An incline pressing movement emphasizing the upper chest. | Set bench to 30-degree incline and sit back with dumbbells at shoulder level. | Press dumbbells up and together until arms are fully extended. | Lower dumbbells back to shoulder level with control. | Repeat. | images/flat/incline-db-press-start.webp | images/flat/incline-db-press-peak.webp | null |
incline-dumbbell-fly | Incline Dumbbell Fly | Schrägbank-Kurzhantelflys | Apertura con mancuernas en banco inclinado | strength | pull | isolation | intermediate | dumbbell | chest | pectoralis_major | anterior_deltoid|biceps_brachii | hypertrophy | knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 5 | false | false | An incline isolation exercise opening dumbbells in a wide arc, stretching and targeting the upper chest. | Lie back on an incline bench holding dumbbells above your chest. | Press the dumbbells up with palms facing each other. | Maintain a slight bend in your elbows throughout. | Lower the dumbbells in a wide arc until you feel a chest stretch. | Squeeze your chest to bring the dumbbells back together. | Repeat for the desi... | images/flat/incline-dumbbell-fly-start.webp | images/flat/incline-dumbbell-fly-peak.webp | null |
incline-hammer-curl | Incline Hammer Curl | Schrägbank-Hammer-Curl | Curl martillo en banco inclinado | strength | pull | isolation | intermediate | dumbbell | upper_arms | biceps_brachii|brachialis | forearm_flexors | hypertrophy | arm_day|knee_safe|shoulder_safe|no_axial_load|lower_back_safe|requires_bench | 5 | false | false | A hammer curl performed on an incline bench for increased stretch and biceps long-head activation. | Sit on an incline bench holding dumbbells with a neutral grip. | Allow arms to hang straight. | Curl the dumbbells up in a hammer motion. | Lower slowly. | Repeat. | images/flat/incline-hammer-curl-start.webp | images/flat/incline-hammer-curl-peak.webp | null |
incline-push-ups | Incline Push-Up | Incline Push-Up | Push-up inclinado | strength | push | compound | beginner | null | chest | pectoralis_major | anterior_deltoid|triceps_brachii | hypertrophy|endurance | calisthenics|knee_safe|no_axial_load|lower_back_safe|shoulder_safe|requires_bench | 5 | false | true | A beginner-friendly push-up variation with hands elevated on a bench or step. | Place your hands on a bench or elevated surface, shoulder-width apart. | Extend your legs behind you into a plank position. | Lower your chest toward the bench by bending your elbows. | Push back up to the starting position. | Repeat. | images/flat/incline-push-ups-start.webp | images/flat/incline-push-ups-peak.webp | null |
incline-treadmill-walk | Incline Treadmill Walk | Laufband-Gehen mit Steigung | Caminata en Cinta Inclinada | cardio | dynamic | compound | beginner | treadmill | full_body | gluteus_maximus|quadriceps | gastrocnemius|hamstrings|soleus | endurance | full_body|conditioning|warm_up|knee_safe|lower_back_safe | 8 | false | false | A steady uphill walk on an inclined treadmill belt, keeping one foot in contact with the belt throughout so the glutes and hamstrings work hard with almost no impact. | Start the belt at a slow walking speed and step on, then raise the incline to your target gradient. | Walk with a long, deliberate stride, rolling from heel to toe and pushing the belt away behind you with each step. | Stand tall and lean from the ankles with the hill rather than folding forward at the waist. | Keep at... | null | null | images/flat/incline-treadmill-walk-main.webp |
inverted-row | Inverted Row | Inverted Row | Remo invertido | strength | pull | compound | intermediate | barbell | back | latissimus_dorsi|rhomboids|trapezius | biceps_brachii|posterior_deltoid|rectus_abdominis | hypertrophy|strength | knee_safe|no_axial_load|lower_back_safe|shoulder_safe | 6 | false | false | A horizontal bodyweight pulling exercise performed under a fixed bar, pulling the chest to the bar while keeping the body rigid. | Set a barbell in a rack at about waist height. | Lie underneath and grip the bar slightly wider than shoulder-width with an overhand grip. | Hang with arms extended, heels on the floor, body straight from head to ankles. | Pull your chest to the bar, squeezing the shoulder blades together. | Lower yourself under contro... | images/flat/inverted-row-start.webp | images/flat/inverted-row-peak.webp | null |
isometric-neck-side | Isometric Neck Lateral Flexion | Isometrische seitliche Halsbeugung | Flexión Lateral Isométrica de Cuello | strength | static | isolation | beginner | null | shoulders | trapezius | null | rehabilitation|strength | shoulder_safe | 3.5 | true | true | A static side-neck drill using the hand as resistance against the head, training the sternocleidomastoid and scalene without hardware. | Sit or stand tall. Place the palm of one hand against the side of the head, above the ear. | Press the head into the hand while resisting equally with the hand — the head does not move. | Hold the isometric contraction for 5 to 10 seconds. | Release slowly, then repeat on the same side for the set. | Switch sides and r... | null | null | images/flat/isometric-neck-side-main.webp |
jackknife-sit-up | Jackknife Sit-Up | Jackknife Sit-Up | Abdominal navaja | strength | dynamic | compound | intermediate | null | core | rectus_abdominis | hip_flexors|obliques | hypertrophy|endurance | core|calisthenics | 5 | false | true | A full-body crunch performed from a floor-hover position, lifting both legs and torso simultaneously to touch hands to feet. | Lie face-up on the floor with arms extended overhead and legs extended straight. | Simultaneously lift the torso and the straight legs off the floor. | Reach the hands up toward the feet as the feet rise — meet above the hips. | Lower the torso and legs back to the floor under control. | Repeat for the recommended numb... | images/flat/jackknife-sit-up-start.webp | images/flat/jackknife-sit-up-peak.webp | null |
jefferson-curl | Jefferson Curl | Jefferson Curl | Jefferson curl | strength | pull | compound | intermediate | dumbbell | back | erector_spinae|hamstrings | gluteus_maximus | hypertrophy|strength | null | 6 | false | false | A loaded spinal-flexion drill: standing tall with a light weight, you round the spine one vertebra at a time and restack it, building segmental control and hamstring/spinal-erector flexibility under load. | Stand tall holding a light dumbbell with straight arms, feet roughly hip-width. | Tuck your chin and begin rounding the spine from the top, one vertebra at a time. | Curl down slowly, letting the weight hang and keeping the legs mostly straight. | Reach the bottom with the back fully rounded and a stretch through the h... | images/flat/jefferson-curl-start.webp | images/flat/jefferson-curl-peak.webp | null |
jump-rope | Jump Rope | Seilspringen | Saltar la Cuerda | cardio | dynamic | compound | beginner | jump_rope | full_body | gastrocnemius|soleus | forearm_flexors|quadriceps | endurance | full_body|warm_up|conditioning | 11.8 | false | false | A classic cardio drill that trains calves, ankles, and timing with a rope and rhythmic hops. | Hold a jump rope handle in each hand with the rope behind you. | Swing the rope overhead and forward in a smooth arc. | Hop just high enough for the rope to pass under your feet. | Land softly on the balls of the feet, knees slightly bent. | Keep a steady rhythm for the prescribed interval. | null | null | images/flat/jump-rope-main.webp |
jump-squat | Jump Squat | Jump Squat | Sentadilla con Salto | plyometrics | dynamic | compound | beginner | null | upper_legs | gluteus_maximus|quadriceps | gastrocnemius|hamstrings | power|endurance | leg_day|conditioning | 7 | false | true | A plyometric bodyweight squat where you explode upward into a vertical jump. | Stand with feet shoulder-width apart. | Drop into a quarter-squat with the arms back. | Explode upward, swinging the arms up and jumping as high as you can. | Land softly back into a quarter-squat to absorb impact. | Repeat without pausing for the prescribed reps. | images/flat/jump-squat-start.webp | images/flat/jump-squat-peak.webp | null |
jumping-jacks | Jumping Jacks | Hampelmann | Saltos de Tijera | cardio | dynamic | compound | beginner | null | full_body | gastrocnemius|gluteus_medius|lateral_deltoid | abductors|quadriceps|soleus | endurance | full_body|warm_up | 8 | false | true | This classic full-body dynamic exercise elevates heart rate and targets the calves, shoulders, quads, and glutes, making it an excellent warm-up or conditioning movement. | Stand tall with feet together and arms at your sides. | Simultaneously jump your feet out wide and raise your arms overhead. | Ensure your arms meet or nearly meet above your head. | Jump your feet back together while lowering your arms to your sides. | Maintain a continuous, rhythmic motion. | images/flat/jumping-jacks-start.webp | images/flat/jumping-jacks-peak.webp | null |
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