Exercises

A B C D E F H I J K L M N O P R S T U W X Z

A

Archer Push Up / Assisted One Arm Knee Push Up / Assisted One Arm Push Up / Assisted Unstable One Arm Push Up

B

Bench Triceps Push Up / Bent Leg Body Row / Bent Leg Body Row on Table / Bent Leg Close Grip Body Row / Bent Leg Mixed Grip Body Row / Bent Leg Neutral Grip Body Row / Bent Leg One Arm Body Row / Bent Leg Supinated Grip Body Row / Bent Leg Wide Grip Body Row / Bicycle Crunch / Bird Dog / Boat Pose / Body Row / Body Row Hold / Body Row on Bed Sheets / Butterfly Sit Up

C

Calf Raise / Calf Raise Hold / Chair Half L Sit / Chin Up / Circle Push Up / Clap Push Up / Close Grip Body Row / Corner Seated L Sit Legs Raise / Corner Seated L Sit Position / Corner Seated L Sit Single Leg Raise / Cross Reach Sit Up / Cross Triceps Push Up / Crunch

D

Dead Hang / Decline Knee Push Up / Decline Push Up / Diamond Push Up

E

Elbow Plank / Elevated Feet Body Row / Elevated Feet Mixed Grip Body Row

F

Finger L Sit Heel Support / Flex Hang / Floor L Sit / Floor L Sit Back and Forth / Floor L Sit Cross Tucked / Floor L Sit Heel Support / Floor L Sit Heel Supported Single Leg Raise / Floor L Sit One Leg Support / Floor L Sit Position / Floor L Sit Tuck / Floor L Sit Tuck to One Leg / Flutter Kicks / Forward Slider Push Up

H

Hanging Knee Raise / Hanging L Sit / Heel Taps / High Crunch / Hindu Push Up

I

Incline Bent Leg One Arm Body Row / Incline Body Row / Incline Neutral Grip Body Row / Incline One Arm Body Row / Incline One Arm Push Up / Incline Push Up / Incline Triceps Push Up

J

Jump Squat

K

Knee Push Up / Knee Triceps Push Up / Knee to Elbow Crunch

L

L Sit / L Sit Back Swing / L Sit Bicycle Kicks / L Sit Butt Scoot / L Sit Circles / L Sit Dips / L Sit Elastic Support / L Sit Flutter Kicks / L Sit Kick Through / L Sit Kicks on Parallel Bar / L Sit Leg Raise on Parallel Bar / L Sit Lift Over / L Sit Shuffle / L Sit Supported Single Leg Raise / L Sit Tuck / L Sit Tuck on Chair / L Sit Tuck on Double Chair / L Sit Tuck on Parallel Bar / L Sit Walk / L Sit Wipers / L Sit on Parallel Bar / L Sit to Tuck Planche / L Sit to V Sit / Leg Pulse Up / Leg Scissor Cross / Low L Sit on Parallel Bar / Lying Legs Raise

M

Mixed Grip Body Row / Mountain Climber / Mountain Climber Push Up

N

Negative Pull Up / Neutral Grip Body Row

O

One Arm Body Row / One Arm Knee Push Up / One Arm Push Up / One Leg Body Row

P

Pike Push Up / Plyo Push Up / Pull Up / Pull Up Row / Push Up / Push Up with Rotation

R

Raise Leg Push Up / Raised Leg Crunch / Renegade Push Up / Reverse Crunch / Reverse Grip Push Up

S

Scapula Body Row / Seated L Sit Lift Over / Seated L Sit Pike Leg Raise / Seated L Sit Single Leg Raise / Shuffle Push Up / Single Leg L Sit / Single Leg Raise on Bench / Sit Up / Sit Up Punch / Sitting Twist / Sky Diver Push Up / Slider L Sit Pike / Slider Push Up / Spiderman Push Up / Squat / Squat Hold / Stacked Push Up / Staggered Push Up / Stair Climbing / Standing Leg Front Raise / Standing Side Leg Raise / Straddle L Sit / Sumo Squat / Supinated Grip Body Row / Supported L Sit Scapula Shrugs / Swing L Sit Tuck

T

Table Body Row / Towel L Sit Pike / Triceps Push Up / Triceps Push Up on Parallel Bar / Triceps Push Up on Table / Tuck Front Lever

U

Up and Down Plank

W

Wall Finger Push Up / Wall One Arm Push Up / Wall Triceps Push Up / Weighted Body Row / Wide Grip Body Row / Wide Grip Push Up

X

X Band Walk

Z

Zig Zag Hop

A dynamic version of the plank, adds shoulder activation to the benefits of the plank. It is also a cardio exercise, as your heat will pump strongly after some repetitions.

Video demonstration

(excerpt from ‘Exercise Library: Butterfly Sit-Ups’ by Darebee)

How to and step by step instructions:

1. Start in a full plank position, arms extended and hands shoulder-width.
2. Bend one arm so that the elbow touches the ground.
3. Bend the other arm, so that bows elbows touch the group. Now you are in an elbow plank position.
4. Extend the first arm again.
5. Extend the second arm, returning to the full plank position.
6. This is one repetition.
7. Repeat half of the exercise lowering your right side first, do the other half lowering the left side first.

Hints & tips:

• Keep you core engaged in a straight line position.

Benefits:

• Strengthen the core, shoulders and wrists.
• Adds dynamics to the plank exercise.

Counting & gamification:

• Measure your personal record by the number of consecutive repetitions.

Muscles worked and body parts involved:

Muscles: Full body

Primary muscles: Shoulder, Triceps, Hand, Abs, Glutes

Secondary muscles: Obliques, Lowerback

Other names

The exercise can be found with other names. Examples are:

• Up and Down Plank
• Commando Plank
• Walking Plank
• Elbow to Hands Plank

Muscle: Full body

Floor L Sit Tuck to One Leg L Sit Leg Raise on Parallel Bar See 35 Full Body exercises

Collection: Plank Variations

See the 2 exercises collection Plank Variations

Category: Low Cardio

See 2 exercises for category Low Cardio

Category: Bodyweight

See 132 exercises for category Bodyweight

Similar to the regular crunch, this exercise increases the intensity of it by removing the leg support.

Video demonstration

(excerpt from ‘Exercise Library: Raised Leg Crunches’ by Darebee)

How to and step by step instructions:

1. Lie down on your back.
2. Place your hands behind your head.
3. Bring your legs up 45 degrees.
4. Lift your head, shoulders and shoulder blades off the floor, exhaling when going up.
5. Slowly lower your upper body back to the floor, inhaling.
6. Keep your legs always in the same position.
7. This is one repetition.

Hints & tips:

• Avoid moving or swinging your legs.
• Cross your legs if you have difficulties keeping then steady.
• The movement should come from contracting the abs, not swaying your body.

Benefits:

• Strong abs are the foundation of many daily moves such as carrying any object or just raising yourself.
• A strong core is a requisite for many exercises.
• This variant of the crunch increases the impact on affected muscles.

Counting & gamification:

• Get a list of crunch variations, ensure some variation on your daily routine with a rigid number of reps, say 20 than 30 and so on.

Muscles worked and body parts involved:

Primary muscles: Abs, Lowerback

Other names

The exercise can be found with other names. Examples are:

• Raised Leg Crunch
• One Leg Crunch
• Single Leg Crunch

Other Similar Crunch

Muscle: Abs

Muscle: Lowerback

Corner Seated L Sit Position Floor L Sit Back and Forth Corner Seated L Sit Single Leg Raise See 6 Lower back exercises

Collection: Crunch Variations

See the 14 exercises collection Crunch Variations

Category: Bodyweight

Assisted Unstable One Arm Push Up See 132 exercises for category Bodyweight

Sitting on the floor in an L Sit position, pass the legs over an object while keeping them in a straight position.

Video demonstration

(excerpt from ‘Seated Leg Raise’ by CrossFit Evolve)

How to and step by step instructions:

1. Sit on the floor, legs straight and feet together.
2. Put your hands on the floor, near the hips or further closer to the knees.
3. Raise both feet of the ground, keeping the legs straight.
4. Pass them over an object, with a small rotation. Use a Dumbbell, kettlebell or a yoga block to pass over.
5. Pass the obstacle again, returning to the initial side.

Hints & tips:

• Place hands in the floor behind the hips for an easier version. Move them towards the feet for increased difficulty.
• Keep your back in a straight line position.
• Keep your legs extended, without bending the knees.

Benefits:

• Good preparation for the L Sit.
• Strengthen core and quads.
• Improves your back posture.

Counting & gamification:

• Count each time your legs pass the object.
• The closer you hands are to your feet, the harder the exercise.

Muscles worked and body parts involved:

Muscles: Full body

Primary muscles: Shoulder, Triceps, Abs, Lats, Hip Flexor, Quads

Secondary muscles: Obliques, Lowerback, Hamstring

Other names

The exercise can be found with other names. Examples are:

• Seated L Sit Lift Over
• Seated L Sit Heel Over

Muscle: Full body

See 35 Full Body exercises

Collection: L Sit Friendly

Floor L Sit Tuck to One Leg Corner Seated L Sit Legs Raise L Sit Tuck on Parallel Bar L Sit Leg Raise on Parallel Bar See the 33 exercises collection L Sit Friendly

Category: Bodyweight

Bent Leg Mixed Grip Body Row See 132 exercises for category Bodyweight

Exercises grouped as multiple collections, each one with a specific purpose.

You can find variations around a given exercise, such as push-up variations, or exercises that will improve a given callisthenic position, such as L-Sit friendly exercises.

Navigate using categories, collections, muscles, equipment, progressions, or mobility and flexibility.

Workout and exercises are accessible to everyone and can easily be found on the web. Frequently, and specially for those not used to it, ‘what to do’, ‘how to do’, and ‘what else’ are challenges. This site tries to fix this.

Exercises are available by category, by collection of related exercises, by muscle and muscle groups, by equipment, or mobility and flexibility focus. A few progressions were also included.

To find an exercise by its name you can use the alphabetic list of exercises. Considering that some exercises have more than one name, a list containing such duplicates is also available. Finally, exercises can be found by keyword or partial name.

This site was created willing to share:

• An extensive collection of workout exercises that show how to make them in proper form
• Related exercises and progressions, alternatives and similar ones for a given goal

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Hints, complaints, suggestions?

Get in touch…

Hi I spend 30+ years without any exercise. Still young, I setup my own business. From there all priorities became mixed up: Countless hours on a desk or phone, fast food, working weekends, caffeine and cigarettes along the night. My own company’s growth kept me moving. One day I had to run for a bus. Fancy shoes, nicer trousers, laptop on my back. 40 meters later my lungs were about to explode.

I’m standing in the shoulder of giants, as said Mr Isaac Newton, back in 1675.

The Bent Leg Body Row on Table exercise offers an alternative equipment to Bent Leg Body Row and strengthens the back muscles. It is an easier variation of the Body Row.

Video demonstration

(excerpt from ‘How To Do Rows and Pullups at Home With Minimal Equipment’ by BrotherFaris)

How to and step by step instructions:

1. Hold the table border, and move your feet and body under the table.
2. Bend your knees in a 90 degrees angle.
3. Fully extend your arms, lowering your shoulders away from the table. This is the starting position.
4. Bend your arms, bringing the chest close to the table border.
5. Stay there a few seconds and extend the arms again, lowering yourself to the initial position.

Hints & tips:

• Put your feet closer to the table border for an easier variation.

Benefits:

• Works all muscles needed for the pull up.
• Strengthen back muscles.

Counting & gamification:

• Adjust the feet position to have 10 reps of maximum effort yet proper form.
• Aim for 3 series x10 in a session.

Muscles worked and body parts involved:

Primary muscles: Shoulder, Triceps, Upper Back

Secondary muscles: Forearms, Chest

Other names

The exercise can be found with other names. Examples are:

• Bent Leg Body Row on Table
• Bent Leg Inverted Row on Table
• Bent Leg Bodyweight Row on Table
• Bent Leg Horizontal Pull Up on Table

Other Pull Up Preparation exercises

Muscle: Shoulder

Finger L Sit Heel Support Bent Leg Close Grip Body Row See 55 Shoulder exercises

Muscle: Triceps

L Sit Supported Single Leg Raise Incline Bent Leg One Arm Body Row

Muscle: Upper back

Bent Leg One Arm Body Row Supported L Sit Scapula Shrugs Bent Leg Neutral Grip Body Row See 29 Upper back exercises

Collection: Body Row variantions

Elevated Feet Mixed Grip Body Row See the 27 exercises collection Body Row variantions

Category: Bodyweight

L Sit Kicks on Parallel Bar L Sit Tuck on Parallel Bar See 132 exercises for category Bodyweight

Same exercise, different set:

Bent Leg Body Row on Table

Focused on abs and upper body, holding this position for a couple of minutes is a demanding exercise.

Video demonstration

(excerpt from ‘Tuck Hold on Parallel Bars’ by TotalTaiso)

How to and step by step instructions:

1. Stand on parallel bars raising your feet of the ground.
2. Keep your arms straight and shoulders pressed down, your ears away from the shoulders.
3. Bring your knees close to chest, toes pointing straight to the floor in a ballerina position.
4. Count the seconds you can hold the position.

Hints & tips:

• Prepare your shoulders and triceps holding the bar up to one minute, regardless the legs position.
• Press your shoulders down, moving your ears away from the shoulders.

Benefits:

• Strengthen shoulders and core.
• Good preparation for the L Sit on the bars.

Counting & gamification:

• Count the seconds you can hold, accumulating in a period (session, day, week).
• Set an accumulated goal for a workout session, say 60 seconds, and do the necessary repetitions to reach that goal.

Muscles worked and body parts involved:

Muscles: Core & Upper body

Primary muscles: Shoulder, Triceps, Abs, Lats

Secondary muscles: Obliques, Lowerback, Hip Flexor, Quads

Other names

The exercise can be found with other names. Examples are:

• L Sit Tuck on Parallel Bar
• Knee Tuck on Parallel Bar

Muscle: Core and Upper body

L Sit Tuck on Double Chair See 22 Core and Upper Body exercises

Collection: L Sit Friendly

Supported L Sit Scapula Shrugs See the 33 exercises collection L Sit Friendly

Category: Bodyweight

Bent Leg Mixed Grip Body Row Corner Seated L Sit Position Floor L Sit Back and Forth See 132 exercises for category Bodyweight

Same exercise, different set:

L Sit Tuck on Double Chair L Sit Tuck on Parallel Bar

The list bellow shows 447 exercise names found in this database. Because many exercises have more than one name, in fact this only corresponds to 157 distinct exercises.

In total, we now have 157/1026 of planned exercises. Last update was on January 7, 2023.

Exercises are also listed by keyword or partial name.

All external content in this workout exercise database is properly referenced and authorship credits are preserved.

A B C D E F H I J K L M N O P R S T U W X Z

A

Archer Push Up / Assisted One Arm Knee Push Up / Assisted One Arm Push Up / Assisted Unstable One Arm Push Up

B

Bench Triceps Push Up / Bent Leg Body Row / Bent Leg Body Row on Table / Bent Leg Close Grip Body Row / Bent Leg Mixed Grip Body Row / Bent Leg Neutral Grip Body Row / Bent Leg One Arm Body Row / Bent Leg Supinated Grip Body Row / Bent Leg Wide Grip Body Row / Bicycle Crunch / Bird Dog / Boat Pose / Body Row / Body Row Hold / Body Row on Bed Sheets / Butterfly Sit Up

C

Calf Raise / Calf Raise Hold / Chair Half L Sit / Chin Up / Circle Push Up / Clap Push Up / Close Grip Body Row / Corner Seated L Sit Legs Raise / Corner Seated L Sit Position / Corner Seated L Sit Single Leg Raise / Cross Reach Sit Up / Cross Triceps Push Up / Crunch

D

Dead Hang / Decline Knee Push Up / Decline Push Up / Diamond Push Up

E

Elbow Plank / Elevated Feet Body Row / Elevated Feet Mixed Grip Body Row

F

Finger L Sit Heel Support / Flex Hang / Floor L Sit / Floor L Sit Back and Forth / Floor L Sit Cross Tucked / Floor L Sit Heel Support / Floor L Sit Heel Supported Single Leg Raise / Floor L Sit One Leg Support / Floor L Sit Position / Floor L Sit Tuck / Floor L Sit Tuck to One Leg / Flutter Kicks / Forward Slider Push Up

H

Hanging Knee Raise / Hanging L Sit / Heel Taps / High Crunch / Hindu Push Up

I

Incline Bent Leg One Arm Body Row / Incline Body Row / Incline Neutral Grip Body Row / Incline One Arm Body Row / Incline One Arm Push Up / Incline Push Up / Incline Triceps Push Up

J

Jump Squat

K

Knee Push Up / Knee Triceps Push Up / Knee to Elbow Crunch

L

L Sit / L Sit Back Swing / L Sit Bicycle Kicks / L Sit Butt Scoot / L Sit Circles / L Sit Dips / L Sit Elastic Support / L Sit Flutter Kicks / L Sit Kick Through / L Sit Kicks on Parallel Bar / L Sit Leg Raise on Parallel Bar / L Sit Lift Over / L Sit Shuffle / L Sit Supported Single Leg Raise / L Sit Tuck / L Sit Tuck on Chair / L Sit Tuck on Double Chair / L Sit Tuck on Parallel Bar / L Sit Walk / L Sit Wipers / L Sit on Parallel Bar / L Sit to Tuck Planche / L Sit to V Sit / Leg Pulse Up / Leg Scissor Cross / Low L Sit on Parallel Bar / Lying Legs Raise

M

Mixed Grip Body Row / Mountain Climber / Mountain Climber Push Up

N

Negative Pull Up / Neutral Grip Body Row

O

One Arm Body Row / One Arm Knee Push Up / One Arm Push Up / One Leg Body Row

P

Pike Push Up / Plyo Push Up / Pull Up / Pull Up Row / Push Up / Push Up with Rotation

R

Raise Leg Push Up / Raised Leg Crunch / Renegade Push Up / Reverse Crunch / Reverse Grip Push Up

S

Scapula Body Row / Seated L Sit Lift Over / Seated L Sit Pike Leg Raise / Seated L Sit Single Leg Raise / Shuffle Push Up / Single Leg L Sit / Single Leg Raise on Bench / Sit Up / Sit Up Punch / Sitting Twist / Sky Diver Push Up / Slider L Sit Pike / Slider Push Up / Spiderman Push Up / Squat / Squat Hold / Stacked Push Up / Staggered Push Up / Stair Climbing / Standing Leg Front Raise / Standing Side Leg Raise / Straddle L Sit / Sumo Squat / Supinated Grip Body Row / Supported L Sit Scapula Shrugs / Swing L Sit Tuck

T

Table Body Row / Towel L Sit Pike / Triceps Push Up / Triceps Push Up on Parallel Bar / Triceps Push Up on Table / Tuck Front Lever

U

Up and Down Plank

W

Wall Finger Push Up / Wall One Arm Push Up / Wall Triceps Push Up / Weighted Body Row / Wide Grip Body Row / Wide Grip Push Up

X

X Band Walk

Z

Zig Zag Hop

Exercise can be done every time you sit on a chair to activate shoulders and abs.

Video demonstration

(excerpt from ‘Circus Challenge – Day 11 – chair L sit’ by National Centre for Circus Arts)

How to and step by step instructions:

1. Hold the chair arms and extend your elbows so that your butt stays off the chair.
2. Bend your knees as if you were normally seated.
3. Bring the knees as high as you can, ideally touching the chest with them.

Hints & tips:

• Good preparation for shoulders and abs.
• When starting, to be able to hold the position for a few seconds is already a good exercise.
• Exercise is office-friendly and can be done everywhere as long as the chair arms are strong enough.

Benefits:

• Overall strength, focus on shoulders and abs.

Counting & gamification:

• Count the seconds you can hold, accumulating in a period (session, day, week).
• Set an accumulated goal for a workout session, say 60 seconds, and do the necessary repetitions to reach that goal.
• Count accumulated time with L Sit tuck in the floor, chair or pair of chairs.
• Get used to try this position every time you sit on a strong chair. It will become easier and easier.

Muscles worked and body parts involved:

Muscles: Core & Upper body

Primary muscles: Shoulder, Triceps, Abs, Lats

Secondary muscles: Obliques, Lowerback, Hip Flexor, Quads

Muscle: Core and Upper body

L Sit Tuck on Double Chair Assisted One Arm Knee Push Up See 22 Core and Upper Body exercises

Collection: L Sit Friendly

Seated L Sit Single Leg Raise Floor L Sit Tuck to One Leg Finger L Sit Heel Support See the 33 exercises collection L Sit Friendly

Category: Bodyweight

Seated L Sit Pike Leg Raise See 132 exercises for category Bodyweight

Same exercise, different set:

L Sit Tuck on Double Chair L Sit Tuck on Parallel Bar