Endurance Exercises 36
Push-ups are a versatile bodyweight exercise that builds strength in the chest, shoulders, and triceps while improving core stability. Ideal for beginners and advanced fitness enthusiasts alike.
Chestpectoralis major, shoulders, tricepsBeginnerBodyweightThe bicep curl is a classic isolation exercise that builds arm strength and muscle definition.
Upper bodyBicepsBeginnerDumbbellsWrist curls are a great isolation exercise for building forearm strength and improving grip endurance.
Lower armFlexor Carpi Radialis, Palmaris LongusBeginnerDumbbellsBarbellReverse wrist curls are ideal for building forearm strength and enhancing grip balance by focusing on the extensors.
Lower armExtensor Carpi RadialisBeginnerDumbbellsBarbellGrip strengtheners are excellent for building hand and forearm strength, improving grip endurance, and aiding in various sports and strength activities.
Lower armFlexor Digitorum Profundus, Flexor Digitorum SuperficialisBeginnerIntermediateAdvancedGrip StrengthenerThe farmer's walk is a simple yet effective exercise for enhancing grip strength, building forearm muscles, and improving overall endurance.
Lower armForearm Flexors, Forearm ExtensorsBeginnerIntermediateAdvancedDumbbellsKettlebellsBarbellsThe wrist roller is a great tool for building forearm strength, endurance, and improving grip by targeting both flexor and extensor muscles.
Lower armForearm Flexors, Forearm ExtensorsIntermediateWrist RollerThe standard pull-up is a powerful compound exercise for building upper-body strength and improving endurance, focusing on the lats, biceps, and forearms.
Upper bodyLatissimus Dorsi, Biceps BrachiiIntermediateBodyweightPull-up barChin-ups are a great compound exercise for building upper-body strength, focusing on the biceps and latissimus dorsi.
Upper bodyBiceps, Biceps brachii, Latissimus dorsiIntermediatePull-up barWide-grip pull-ups are great for increasing upper-body strength and width by placing greater emphasis on the latissimus dorsi.
Upper bodyLatissimus DorsiIntermediateAdvancedPull-up barCommando pull-ups are an advanced compound exercise that targets the lats and core while adding a rotational challenge.
Upper bodyLatissimus Dorsi, CoreAdvancedPull-up barLateral raises are great for isolating the lateral deltoids, helping to build broader, more defined shoulders.
ShouldersLateral DeltoidBeginnerIntermediateDumbbellsTargets the anterior deltoids, also engaging the serratus anterior and upper chest, making it ideal for shoulder development.
ShouldersAnterior DeltoidBeginnerIntermediateDumbbellsBarbellFocuses on the posterior deltoids and upper back, improving shoulder balance and posture.
ShouldersPosterior DeltoidIntermediateDumbbellsCable MachineTargets the posterior deltoids and the muscles of the upper back, emphasizing shoulder health and posture.
ShouldersPosterior Deltoid, TrapeziusIntermediateCable MachineA classic isometric core exercise that builds endurance and strengthens the entire abdominal region.
Abdominals, Rectus Abdominis, Obliques, Transverse AbdominisBeginnerNo equipmentA classic isolation exercise targeting the rectus abdominis, great for building core strength and endurance.
Rectus AbdominisBeginnerBodyweightMatA highly effective rotational exercise that targets the obliques, enhancing core strength and stability.
ObliquesIntermediateBodyweightMedicine BallDumbbellsA foundational core exercise that improves stability, coordination, and control.
Rectus Abdominis, Obliques, Transverse AbdominisBeginnerBodyweightMatA dynamic exercise that works both the rectus abdominis and obliques through a combination of twisting and pedaling motions.
Rectus Abdominis, ObliquesBeginnerIntermediateBodyweightMatA great isolation exercise for building upper abdominal strength and endurance.
Rectus AbdominisBeginnerIntermediateBodyweightMatAn excellent isometric exercise for building core endurance, targeting the obliques and improving side-to-side stability.
Obliques, Rectus Abdominis, Transverse AbdominisBeginnerIntermediateBodyweightMatA great unilateral exercise to improve calf strength, balance, and muscle symmetry.
Lower legGastrocnemius, SoleusIntermediateBodyweightDumbbellsA high-intensity plyometric exercise designed to develop explosive power in the lower body.
Gastrocnemius, Soleus, Quadriceps, HamstringsAdvancedDumbbellsA staple compound exercise that targets multiple muscle groups in the lower body, promoting overall strength and hypertrophy.
Quadriceps, Glutes, HamstringsBeginnerIntermediateAdvancedBarbellDumbbellsBodyweightA versatile compound exercise that strengthens the quads, hamstrings, and glutes while improving stability and coordination.
Upper legQuadriceps, Hamstrings, Gluteus MaximusBeginnerIntermediateAdvancedBodyweightDumbbellsBarbellA challenging variation of crunches performed on a bench, ideal for enhancing core strength and definition.
Rectus Abdominis, ObliquesBeginnerIntermediateBenchAlso known as hyperextension, this exercise strengthens the lower back muscles, particularly the erector spinae, using a hyperextension bench.
BackErector SpinaeBeginnerIntermediateHyperextension BenchAn isolation exercise focusing on quadriceps strengthening without significant hamstring engagement.
Upper legQuadricepsBeginnerIntermediateLeg extension machineIsolates the hamstrings, useful for building muscle balance between the front and back of the leg.
Upper legHamstringsBeginnerIntermediateLeg curl machineA simple and effective exercise for strengthening glutes and hamstrings, improving hip mobility and stability.
Upper legGluteus Maximus, HamstringsBeginnerBodyweightBarbellSeated lateral raises help isolate the lateral deltoids, enhancing shoulder width and definition.
ShouldersLateral DeltoidBeginnerDumbbellsRope tricep extensions help isolate the triceps, enhancing arm strength and size.
ArmsTricepsBeginnerCable MachineRear lateral raises are ideal for isolating the posterior deltoids, improving shoulder stability, and enhancing posture.
ShouldersPosterior DeltoidBeginnerDumbbellsStalled squats are excellent for building muscle endurance and strength in the quadriceps and glutes.
Lower bodyQuadriceps, GlutesIntermediateBodyweightWall sits are great for building endurance and strengthening the quadriceps without requiring any equipment.
Lower bodyQuadricepsBeginnerBodyweight