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Bodyweight Squat
The foundation of lower-body strength. Sit your hips back and down, then drive back up.
Squat (Front View)
Same squat, filmed from the front, so Wider can catch knees caving in and left-right imbalances.
Forward Lunge
A single-leg-biased strength move. Step forward, drop straight down, push back to standing.
Glute Bridge
Lie on your back and lift your hips, squeezing your glutes to build posterior-chain strength.
Romanian Deadlift (Hip Hinge)
Teach your body to hinge at the hips with a flat back — key for deadlifts and everyday lifting.
Wall Sit
An isometric hold that builds muscular endurance in your legs.
Push-Up
A full-body pushing exercise. Keep a straight line from head to heels the whole way.
Overhead Press
Press weight from shoulder height to full lockout overhead.
Lateral Raise
Raise your arms out to the sides to shoulder height to build shoulder width.
Bicep Curl
Curl the weight up by bending only at the elbow, with no swinging.
Pull-Up
Hang from a bar and pull your chin above it. The king of upper-body pulling.
Bent-Over Row
Hinge forward and row the weight to your waist, keeping your torso fixed.
Plank
Hold a straight line from shoulders to heels. Simple, brutal, effective.
Sit-Up
Curl your torso from lying to sitting, controlling both directions.
Mountain Climber
Run on the spot from a high-plank position, driving your knees to your chest.
Jumping Jack
A classic cardio move to warm up or raise your heart rate.
High Knees
Run on the spot, driving your knees up to hip height.
Warrior II (Yoga)
A strong standing pose that builds leg strength, hip mobility and focus.
Downward Dog (Yoga)
An inverted-V stretch that lengthens your back, hamstrings and calves.
Incline Push-Up
A push-up with your hands raised. The easiest way to build a strong, full-range push-up.
Knee Push-Up
Push-ups from your knees. Keep a straight line from shoulders to knees, not a bent-over bow.
Decline Push-Up
Feet raised so more of your bodyweight goes through the shoulders. A stepping stone to pike and handstand push-ups.
Diamond Push-Up
Hands close together under your chest to load the triceps. Keep your elbows tracking back along your ribs.
Pike Push-Up
An upside-down V that turns the push-up into a shoulder press. The first step towards handstand push-ups.
Bench Dip
Hands on a bench behind you, lower and press. Keep your back close to the bench and stop at 90° to protect your shoulders.
Parallel Bar Dip
A classic bodyweight press. Lower with control to 90° at the elbow and press back to lockout.
Inverted Row
Lie under a bar and pull your chest to it. The best beginner pulling exercise before pull-ups.
Chin-Up
Palms facing you. A bit easier than a pull-up because the biceps help more.
Dead Hang
Simply hang from a bar with straight arms. Builds grip and shoulder health, and is the first step to pull-ups.
Hanging Knee Raise
Hang from a bar and bring your knees to your chest without swinging.
Hanging Leg Raise
Straight legs up to hip height or higher. A big step on the way to toes-to-bar and the L-sit.
L-Sit
Support yourself on straight arms with your legs held out in front, forming an L. Start with tucked knees.
Hollow Body Hold
Lie on your back with your lower back pressed down and your shoulders and legs lifted. The base of every gymnastics skill.
Wall Handstand Hold
Kick up to the wall, stack your wrists, shoulders, hips and ankles and hold. Pose tracking is less reliable upside-down, so the timer pauses when it loses you.
Tuck Front Lever
Hang with straight arms and pull your body up so your back is flat and parallel to the floor, knees tucked. Very demanding; use a spotter or low bar.
Pistol Squat
A single-leg squat to full depth. Master the box pistol and assisted versions first.
Barbell Back Squat
A loaded squat with the bar on your upper back. Sit down between your hips and drive up.
Goblet Squat
Hold a weight at your chest to keep an upright torso while you squat deep.
Sumo Squat
A wide-stance squat with toes turned out. Knees follow your toes.
Reverse Lunge
Step back into a lunge. Easier on the knees than a forward lunge and good for balance.