Exercises

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Top Exercises

Single Leg Heel Touch Squat

Intermediate / Bodyweight-only / Quads / squat

A functional unilateral squat that emphasizes knee stability and glute control. It improves balance and corrects side-to-side muscle discrepancies.

Sideways Lifts Vertical

Intermediate / Bodyweight-only / Abs / core

Targets the medial deltoids through a vertical range of motion. It builds shoulder roundness and improves overall upper-body silhouette.

Single Arm Push-Up

Intermediate / Bodyweight-only / Chest / push

An elite pushing exercise for the chest and triceps. It requires incredible unilateral strength and extreme core stability to prevent rotation.

Shrimp Squat

Intermediate / Bodyweight-only / Quads / squat

An elite unilateral leg exercise targeting the quads and balance. It requires exceptional hip mobility and control compared to a standard squat.

Shrug

Beginner / Dumbbells / Trapezius / hinge

The primary isolation exercise for the upper trapezius. It builds thickness in the upper back and neck, improving posture and pulling strength.

Shoulder Tap

Beginner / Bodyweight-only / Shoulders / isolation

A high-intensity plank variation for core stability. It targets the transverse abdominis while improving shoulder and scapular stability.

Seated Side Crunch

Beginner / Bodyweight-only / Abs / core

Targets the obliques and lateral core. The seated position allows for a focused lateral flexion that improves side-waist strength.

Seated Lateral Raise

Beginner / Dumbbells / Shoulders / isolation

A shoulder isolation exercise targeting the medial deltoids. The seated position eliminates leg drive and momentum, ensuring the shoulders handle the full load.

Seated Leg Raise

Beginner / Bodyweight-only / Abs / isolation

An isolation exercise for the lower abs and hip flexors. It builds the strength needed for more advanced hanging leg raises.

Scapula Push-Up

Beginner / Bodyweight-only / Shoulders / push

A foundational exercise for shoulder stability and serratus anterior strength. It corrects "winged" scapula and improves push-up mechanics.

Reverse Lunge

Beginner / Bodyweight-only / Quads / lunge

A lower-body compound exercise focusing on the glutes and hamstrings. Stepping backward is safer for the knees and improves hip stability and balance.

Reverse Crunch

Beginner / Bodyweight-only / Abs / core

A fundamental lower-abdominal movement. By curling the pelvis toward the ribs, it targets the lower portion of the rectus abdominis effectively.