Complete List of Exercises
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Complete List of All Exercises for Each Body Part

ByDhameliya Nitesh

Looking to build strength, improve flexibility, boost endurance, or recover from injury? A complete exercise directory is the ultimate resource for anyone serious about fitness and health. From classic bodyweight movements and compound lifts to mobility drills, Pilates, Olympic lifts, and rehab-focused exercises, this list covers every category to help you train smarter and more effectively.

There are numerous exercises that target various muscles, enhance performance, and promote general well-being, regardless of your level of experience or status as a physiotherapy patient. Look through the entire collection to find the exercises that best suit your objectives.

1. Core / Abs

  • Ab Wheel Rollouts (Standard, Band Assisted)
  • Ab Rollouts with Foam Roller
  • Core Push-Ups
  • Core Complex (4 Essential Exercises)
  • Crunch Variations: Standard, Reverse, Bicycle, Twisted, Boomerang
  • Sit-Ups: Standard, Anchored, Weighted, Barbell
  • Dragon Flags
  • Hollow Hold
  • Hollow Core Complex
  • Hollow to Knee Tuck / V-Up
  • Plank: Standard, Side, Weighted, Banded, Hand Release, Side Knee-to-Elbow
  • Plank to Hollow Hold
  • Side Plank Reach Through
  • Reverse Hollow Hold
  • Toes-to-Bar (Strict, Kipping)
  • Dead Bug (from previous list)

2. Back

  • Archer Rows
  • Chinese Planks (Face Up / Down)
  • Jefferson Curls (Standard, Wide Stance, into Goblet Squat)
  • Rows: Rings, Dumbbell, Band, Barbell, Unsupported, Kettlebell
  • Back Extension Rows
  • Bar Rollovers & Pullovers
  • Seal Drags
  • Rope Climb Variations: Basic, Legless, L-Sit, Negative Only, Towel Sub
  • False Grip Pull-Ups on Rings
  • Front Lever Progressions: Bar, Rings, Weighted, Band Assisted
  • Superman Pose (from previous list)

3. Chest & Shoulders

  • Chest Stretch (Bench, Band, Partner)
  • External Rotator Cuff Exercise (Standard, Supported)
  • Shoulder Dislocates
  • Shoulder Dislocates Flow (Figure 8)
  • Shoulder Rows
  • Shoulder Warm-Up (Three-Way)
  • Shoulder Bully Stretch
  • Powell Raise (Front / Back)
  • Weighted Shoulder Flex Pulls
  • Weighted Face-Down Shoulder Dislocates
  • Push-Ups / Variations (from previous list)

4. Glutes & Hamstrings

  • Glute Ham Falls (Partner)
  • Glute Stretch
  • Glute Work with Bands
  • Glute Bridge Kickback with Bands
  • Hamstring Work / Foam Roll Leg Curl
  • Frog Pumps
  • Bird Dog / Bridge Pose (from previous list)

5. Legs

  • Lunges: Front Rack, Reverse with Band, Onto Step with Dumbbells/Kettlebells
  • Pistols: Tutorial, Scaled, Assisted, Band Assisted, Candlestick to Pistol, Weighted, Bench Assisted
  • Split Squats with Barbell
  • Bulgarian Squat (11/4 Tutorial)
  • Single-Leg Deadlift (Landmine)
  • One-and-a-Quarter Squats
  • Pistol Squat to Bench
  • Straddle Ups
  • Hurdle Hops: Forward / Lateral
  • Single-Leg Lateral Hops
  • Kneeling Power Jumps (Onto Plate / Box)
  • Calf Raises, Wall Sit, Step-Ups, Chair Pose, Mini Squats (from previous list)

6. Arms

  • Bicep Curls (Slow Tempo)
  • Hammer Curls
  • Rolling Triceps Extensions
  • Renegade Rows
  • Triceps Pressdowns (Banded)
  • Triceps Plank Press
  • Pull-Ups / Chin-Ups (from previous list)

7. Olympic / Strength Lifts

  • Push Jerks
  • Push Press: Barbell, Dumbbell, Kneeling
  • Thrusters (Barbell)
  • Jerk / Jerk Drills
  • Deadlifts / Squats / Bench Press (from previous list)

8. Functional / Band / Partner Work

  • Band Drills (Long / Short Bands)
  • Band Pull Apart: Double / Single Arm
  • Band Chops
  • Band Resisted Sprints
  • Band Broad Jumps
  • Band Lateral Jumps
  • Band Straddle Jumps
  • X-Band Walks
  • Pallof Press: Standing / Half Kneeling
  • Medicine Ball Drills: Lateral Toss, Slams, Chest Pass

9. Mobility & Stretching

  • Adductor Massage
  • Pretzel Stretch
  • Bretzel Stretch
  • Split Stretch
  • Dog Up / Dog Down Corrections
  • Downward Dog Toe Taps
  • Front Splits Progressions: Couch Stretch, Standard
  • T-Spine Rotation: Standard, Band Assisted
  • Desk Reset (Office Mobility Drill)
  • Hip Flexor, Hamstring, Glute, and Side Bends (from previous list)

10. Gymnastics / Rings / Bodyweight Advanced

  • Handstands: Wall Facing Work, Wall-Facing Press Ups
  • L-Sit Holds: Parallel Bars, Hanging
  • L-Sit Pull-Ups
  • L-Sit to Kipping Muscle-Up
  • Ring Work (Basics Tutorial)
  • Muscle-Up Variations: Rings, Bar, Band Assisted, Weighted, Drills
  • Ring Dip to Rollover
  • Shoot Through
  • Rope Climb Variations
  • Weighted Face-Down Shoulder Dislocates

11. Conditioning & Cardio

  • Skipping: Basics, Double / Triple Unders
  • Box Jumps: Weighted, Standard
  • Broad Jumps: Banded, Non-Banded
  • Burpee Variations: Tutorial, No Push-Up
  • Dumbbell Skier Swings
  • Kettlebell Swings
  • Kettlebell Snatch: Single / Double
  • Kettlebell / Dumbbell Swing into Squat
  • Running / Jogging / Cycling / Swimming (from previous list)

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