Exercise library
Exercises for every level
Suggestions, not prescriptions. Exercises here pass automated checks. They have not been clinically reviewed, and no exercise is right for everyone. Adjust to your comfort and ability. Sources and credits.
Strength with bodyweight, bands, suspension trainers, free weights and machines. Cardio and endurance. Balance, from holding still to walking and stepping. Mobility and stretching. Everyday movement. Each exercise lists what you need, how to do it and when to stop, and you can ask for easier or harder alternatives. What suits you depends on what you can do today, not on your age.
A Word of Caution
Exercise is one of the best investments you can make in your long-term health, strength, and independence. But proper technique matters.
If you're relatively new to strength training, trying an unfamiliar exercise, or aren't completely confident in your technique, visit a reputable gym and ask a qualified fitness professional to demonstrate the movement and help you perform it correctly.
Start with a level of difficulty you can control, progress gradually, and never push through sharp or unusual pain.
Our philosophy is simple: Your age doesn't define your limits. Train intelligently, challenge yourself, and keep building your capabilities.
Before you start
- Warm up first with a minute or two of easy walking or marching in place, and cool down the same way after.
- Wear flat, closed shoes with a good grip, or go barefoot on a non-slip floor if that feels steady to you.
- Clear the floor around you. Keep a sturdy chair, counter or wall within reach for any move you do standing.
- Build up slowly. Add repetitions or minutes over weeks, not days. If you take a break, work back up gradually.
Talk with a doctor or physical therapist before you start if you have not been active for some time, if you have a health condition or a worry about exercise, if you have fallen or fear falling, or if a clinician has told you to limit activity. This library is general information, not medical advice.
730 of 730 exercises match. Showing the first 60.
90/90 Hold
A seated hip mobility hold: both knees are bent to about 90 degrees, one leg in front of you and turned out, the other out to the side an…
Ab Wheel Rollout
A core exercise rolling a wheel forward and back, training anti-extension of the spine.
Air Bike
A full-body conditioning exercise on the air bike, combining pedaling with an arm push-pull for sustained power output.
Archer Pull Ups
A unilateral pull-up shifting the body toward one hand while the other arm stays straight, building single-arm pulling strength.
Best with something steady within reach
Archer Push Ups
A wide push-up lowering toward one hand while the opposite arm stays straight, loading one side at a time.
Arnold Press
An overhead press variation rotating the palms from facing the body to facing forward, working the front and side deltoids.
Assisted Pull Ups
A machine-assisted pull-up reducing the effective body weight, allowing beginners to train the lats through a full range.
Best with something steady within reach
Back Extension
An isolation movement targeting the lower back erector spinae on a hyperextension bench.
Back Lever
An advanced gymnastic isometric: hanging from a bar, the body is held horizontal and face-down in a straight line, demanding total-body t…
Ball Pike
An advanced core exercise where the hips pike up while the feet roll a stability ball toward the chest.
Best with something steady within reach
Band Assisted Pull Ups
A pull-up variation using a resistance band for assistance, reducing the load to build toward unassisted reps.
Best with something steady within reach
Band pull-apart
Spread a light stretchy band apart in front of your chest. It works the muscles between your shoulder blades, the ones that help you stan…
Banded Adductor Stretch
A lying stretch that uses a band to guide one straight leg out to the side and lengthen the inner thigh.
Banded Ankle Stretch
A seated stretch that uses a band around the forefoot to flex the ankle and lengthen the calf.
Banded Calf Stretch
A lying stretch that uses a band around the ball of the foot to flex the ankle and lengthen the calf.
Banded Chest Stretch
A standing stretch that opens the chest by holding a band behind the back and drawing the arms apart.
Banded Clamshell
A clamshell hip-abduction performed with a loop band wrapped above the knees. The band adds constant tension on the gluteus medius — a sm…
Banded Figure-4 Stretch
A lying glute stretch in a figure-4 position, using a band to draw both legs toward the chest.
Banded Fire Hydrant
This isolation exercise uses a loop band to target and strengthen the gluteus medius and maximus, improving hip abduction and stability.
Banded Glute Bridge
A glute bridge with a loop band placed above the knees. Driving the knees out against the band recruits the gluteus medius alongside the…
Banded Good Morning
A hip-hinge with a loop band over the upper back, targeting the hamstrings and glutes.
Banded Hamstring Stretch
A lying stretch that uses a band around the foot to draw a straight leg toward the torso and lengthen the hamstring.
Banded Hip Thrust
This exercise uses a loop band to increase glute activation during a hip thrust, effectively targeting the gluteus maximus, hamstrings, a…
Banded IT-Band Stretch
A lying stretch that uses a band to draw one leg across the body and target the outer thigh and hip.
Banded Kneeling Hip Thrust
This exercise strengthens the glutes and hamstrings by driving the hips forward against band resistance from a kneeling position.
Banded Lat Stretch
A standing stretch that lengthens the lats by hinging forward while holding a band overhead under tension.
Banded Lateral Walk
A side-stepping movement performed with a loop band wrapped above the knees or around the ankles. The band's constant tension works the g…
Banded Rear Delt Stretch
A standing stretch that targets the rear shoulder by pulling one arm across the body against band tension.
Banded Romanian Deadlift
A Romanian deadlift using a loop band, ideal for warm-ups and learning the hip-hinge pattern.
Banded Seated Hip Abduction
This isolation exercise targets the gluteus medius and maximus by externally rotating the hips against band resistance while seated.
Banded Shoulder Stretch
A standing stretch that opens the shoulders and chest by holding a band behind the back, one hand high and one low.
Banded Squat
A bodyweight squat with a loop band above the knees to teach knees-out tracking.
Banded Standing Hip Abduction
This isolation exercise targets the gluteus medius and maximus, improving hip stability and strength by abducting the leg against band re…
Banded Standing Hip Adduction
A standing hip adduction with a loop band, isolating the inner thigh adductors.
Banded Standing Leg Curl
A standing hamstring curl using a loop band anchored around the ankle, useful for travel or as a low-load hamstring finisher.
Banded Sumo Walk
A wide-stance lateral walk with a loop band around the lower legs, targeting the glute medius and maximus.
Banded Terminal Knee Extension
An isolation drill that straightens the knee against band resistance, working the muscles on the front of the thigh, especially the inner…
Banded Triceps Stretch
A standing stretch that lengthens the triceps by reaching one hand behind the head against band tension.
Barbell Ab Rollout
A kneeling ab rollout using a loaded barbell with plates, giving smoother rolling and adjustable load compared to an ab wheel.
Barbell Back Squat
A compound lower-body movement targeting the quadriceps, glutes, and hamstrings.
Barbell Bench Press
A compound pushing movement that targets the chest, shoulders, and triceps.
Barbell Bench Press - Medium Grip
The barbell bench press: pressing a bar from your chest while lying on a bench.
Barbell Bulgarian Split Squat
A single-leg squat with the rear foot raised on a bench and a barbell held across the upper back. The heavy, unilateral load works the qu…
Best with something steady within reach
Barbell Calf Raise
A standing calf raise loaded with a barbell across the upper back, using a raised platform for a deeper heel stretch.
Barbell Curl
A classic biceps isolation exercise using a barbell for maximal loading.
Barbell Deadlift
Lifting a barbell from the floor to standing. One of the most direct ways to build whole-body strength.
Best with something steady within reach
Barbell Deadlift
A full-body compound lift that primarily targets the posterior chain.
Barbell Front Raise
An isolation exercise raising a barbell from the thighs to shoulder height, targeting the front deltoids.
Barbell Glute Bridge
A weighted glute bridge using a barbell for increased resistance.
Barbell Hip Thrust
A compound glute exercise using a barbell across the hips.
Barbell Lunge
A forward lunge with a barbell across the upper back, training the quads and glutes one leg at a time.
Best with something steady within reach
Barbell Overhead Extension
This isolation exercise effectively targets the triceps brachii by extending the elbows overhead, promoting muscle hypertrophy and strength.
Best with something steady within reach
Barbell Overhead Press
A compound overhead pressing movement targeting the shoulders and triceps.
Best with something steady within reach
Barbell Preacher Curl
This isolation exercise targets the biceps brachii and brachialis by fixing the upper arms on a preacher bench, minimizing momentum and m…
Barbell Pullover
A compound movement stretching and loading the lats and chest through a wide arc.
Barbell Rear Delt Row
A bent-over barbell row with flared elbows that shifts emphasis from the lats to the posterior deltoids and upper back.
Barbell Reverse Lunge
A barbell lunge stepping backward instead of forward, keeping the front shin vertical while loading the quads and glutes.
Best with something steady within reach
Barbell Shrug
An isolation movement for the upper trapezius.
Barbell Squat
The back squat: a barbell across your upper back and a deep sit down and up. A foundation lift for leg strength.
Barbell Upright Row
A compound pulling movement for the lateral deltoids and upper traps.
Signed in? Your activity page suggests exercises from your own answers, and can show other ways to do any exercise.