Strength Exercises

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Best 11 Strength Exercises

by Valerie Zeller Valerie Zeller

Ab Crunches
Ab Crunches
Ab Crunches

Ab Crunch

Crunches are one of the most common exercises for your abdominal muscles. Similar to a sit-up, crunches involve lifting the upper body up off the floor or mat using your core. It’s important to not crunch so high that the exercise becomes a sit-up, because that will take emphasis off of your abdominals and onto your hip flexors.

How to do Ab Crunches

  • Lay flat on your back and put your hands behind your ear. Bend your knees and firmly place your foot on the concrete. This is your starting spot.

  • Keep your elbows bent, relax your core, and raise your shoulders and upper back off of the board. Keep at the top for a second and then withdraw back down to starting place.

Superman Exercise
Superman Exercise
Superman Exercise

Superman Exercise

The Superman exercise helps develop your core and lower back muscles while providing a great stretch for your back. This floor exercise is popular in yoga studios, boxing gyms and bootcamps alike, and it will leave you stronger, well-stretched and feeling heroic!

How to do Superman Exercise

  • The superman workout is perfect for the lower relaxing and improving back and heart muscles.

  • Start out lying flat on your stomach with your arms spread out in front of you.

  • Slowly lift your arms and legs up off of the floor and stay onto this pose for a few seconds before you experience a deep stretch between your chest and back muscles.

  • Go back to the starting spot.

Barbell Deadlift
Barbell Deadlift
Barbell Deadlift

Barbell Deadlift

Barbell Deadlift is a strength exercise that works your hamstrings, glutes and spinal erectors and is a great challenging move. When done correctly, it can effectively target your buttocks, legs, lower back, lower body and upper legs. It requires barbell to do.

How to do Barbell Deadlift

  • To begin this exercise; start off with a weighted barbell right in front of your shins with an overhand grip.

  • Bend down at the knees with your back straight, chest out, head facing forward and pull up on the barbell with the driving force from your heels.

  • When you raise the barbell up, hold your back straight and pull forward.

  • Once the barbell reaches your ankles, raise up with your chest until the bar has hit your thighs so your legs are completely spread.

  • Repeat this exercise for as many repetitions as needed

Scorpion
Scorpion

Scorpion

Scorpion is a bodyweight exercise that works your abs and quadriceps and is a great moderate move. When done correctly, it can effectively target your core, hips, legs, lower body, upper legs and waist. It requires no equipment to do.

How to do Scorpion

  • Begin lying facedown on the floor in a "T" role.

  • Remove your shoulders and move them to the side and stretch your left leg and arm gradually around your body to your right hand.

  • Keep this place and move back to the starting point.

Sphinx Pose
Sphinx Pose
Sphinx Pose

Sphinx Pose

Sphinx Pose is a beginning backbend in yoga that helps open the chest, lungs and lower back. The exercise also strengthens the spine and buttocks and lengthens the abdominal muscles.

How to do Sphinx Pose

  • Start out by lying prone on the ground or a mat with your hands and forearms squarely on the surface.

  • Pressing your pelvis against the ground, stretch your upper body up to the roof, keeping onto this role for a couple seconds before falling back to the starting spot.

  • Perform this posture for a couple minutes to be able to extend out the legs.

Pull-Ups
Pull-Ups
Pull-Ups

Pull-Up

Pull-Ups is a strength exercise that works your lats and is a great simple move. When done correctly, it can effectively target your back. It requires pull-up bar to do.

How to do Pull-Ups

  • Hold the bar with the hands faced outward.

  • Lift your self up until your head is above the rim.

  • Stop for a few seconds.

  • Pull yourself back gently.

  • Repeat for the required number of reps.

  • Tips :

  • With an improved exercise, don ankle weights.

Barbell Clean
Barbell Clean
Barbell Clean

Barbell Clean

Barbell Clean is a strength exercise that works your traps, hamstrings, deltoids, quadriceps and side deltoids and is a great challenging move. When done correctly, it can effectively target your buttocks, hips, legs, lower body, neck, shoulders, upper back, upper body and upper legs. It requires barbell to do.

How to do Barbell Clean

  • To begin this exercise; start off with a weighted barbell right in front of your shins with a overhand grip.

  • Bend forward at the knees with the back upright, chest forward and eyes faced forward and step forward on the barbell with the pushing power from your feet.

  • Extend forward across the elbows and thighs in a leaping motion to move the bar upward.

  • Much of the energy will be pushed by the original movement from the legs and hips with a gentle tug from the body.

  • Once you are completely stretched and erect, stretch the arms with the elbows and lower yourself back enabling the barbell to roll up your forearms to land on your palms and neck in a complete squat stance.

  • Hold yourself in the full squat stance before you have complete power of the barbell.

  • Instead lift yourself forward on your feet into an erect stance with your back straight with chest down.

  • Repeat this exercise for as many repetitions as needed

Barbell Bench Press
Barbell Bench Press
Barbell Bench Press

Barbell Bench Pres

Barbell Bench Press is a strength exercise that works your triceps, deltoids and pecs and is a great basic move. When done correctly, it can effectively target your arms, chest, shoulders, upper body and upper chest. It requires barbell to do.

How to do Barbell Bench Press

  • Bench press is a perfect workout for creating a strong arm.

  • The bench press is one of the strength movements, considered to be very good for constructing body mass. Knowing how to perform a good bench press is well worth the effort.

  • Lay with your back down on a bench and your feet squarely on the ground and the bar leaning on the bench's shelf.

  • Slowly take the bar off the rack and keep it over the shoulders because that would be the starting spot.

  • Then drop the bar down so it is just over your stomach, making sure that it doesn't strike or bang into your face.

  • Keep this spot quickly to make sure you have full hold of the handle, then bring it back up to the starting postion.

  • Place the bar on the rack and that will complete your collection.

  • Tips :

  • Through adjusting the width of the grip on the bar will shift the emphasis and direction of the exercise. Use a medium grip is the most common grip on the bar and is slightly narrower than shoulder-width that is usually indicated on the bar.

  • Having a spotter when doing this workout is important to ensure sure that the bar doesn't drop into the chest and a spotter will offer encouragement to raise more weight.

  • The most critical aspect about the bench press movement is choosing a weight that you can handle while preserving good posture. Some people attempt to carry more weight than they can bear which results in hurting and wrongly executing the exercise.

Dumbbell Squat
Dumbbell Squat
Dumbbell Squat

Dumbbell Squat

Dumbbell Squat is a strength exercise that works your quadriceps and glutes and is a great basic move. When done correctly, it can effectively target your buttocks, hips, legs, lower body and upper legs. It requires dumbbells to do.

How to do Dumbbell Squat

  • The dumbbell squat exercise is a great workout for the lower body and uses dumbbells instead of a barbell to complete the motion.

  • Start off grabbing a dumbbell in each hand, placing your feet slightly wider than shoulder-width apart with your knees and toes pointed outward.

  • With your abdomen firmly pulled back, gradually fall by bending at the knees and hips in a squatting motion.

  • Continue to slowly lower yourself as far as you can control without letting your body shift towards your toes.

  • When in the decreasing role for as far as you can go back, keep for a count and then gradually move to the starting point.

  • Repeat with as many reps and sets as needed.

Barbell Front Squat
Barbell Front Squat
Barbell Front Squat

Barbell Front Squat

Barbell Front Squat is a strength exercise that works your quadriceps and glutes and is a great challenging move. When done correctly, it can effectively target your buttocks, hips, legs, lower body and upper legs. It requires barbell to do.

How to do Barbell Front Squat

  • To begin this exercise; start off with a weighted barbell placed upon your shoulders in front of your face with your arms crossed keeping onto the rope.

  • Bend at your knees and continue to sit back with your hands while you go down for a regular squat with your neck and chest straight out.

  • Keep on with the squat until the hamstrings and glutes are resting upon the other other and hang on for a few seconds.

  • By use the power of your knees and lower thighs, straighten out and stretch your hips to get back to your starting spot.

  • Repeat this exercise for as many repetitions as needed

Lying Hip Flexor
Lying Hip Flexor

Lying Hip Flexor

Lying Hip Flexor is a bodyweight exercise that works your and is a great basic move. When done correctly, it can effectively target your . It requires no equipment to do.

How to do Lying Hip Flexor

  • Start off by lying on the floor with your hips and legs stacked upon each other.

  • Take the foot on the upper leg and stretch out such that the heel looks like it is about to hit the glutes and pinch.

  • Keep this stretch for 15 to 30 seconds and replicate on the opposite side and hip.

Looking for more?

Check out these 2244 exercises which target your legs, lower body, upper legs, core and upper body. Most of them require either no equipment or barbell, mat, exercise ball or weight machine and you can do them either at gym or at home or outdoor.

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Frequently Asked Questions

How many strength exercises are there?

Now we have 2244 such exercises in our Directory.

What muscles do these exercises target?

Most of the exercises work hamstrings, abs, quadriceps, deltoids and glutes.

Where can one do these exercises?

You can do most of these exercises either at gym or at home or outdoor.