Exercise Library

Move more, move better.

The Body First Strong exercise technique library is a growing resource providing you with guidance, knowledge, and inspiration. This exercise library includes detailed instructions, images, videos, suggestions for other alternatives, and more.

Performing an exercise correctly will not only help prevent injury it will also help you get better results.

3 Pulses: 3 Jumps Split Squat

Split Lunge Jumps: 3 pulses,3 jumps  Start with your right foot on the ground, then kick your left foot back onto the bench behind you, keeping your toes facing forward. Making sure your right knee does not overextend the right toes. Standing with shoulders back, and a tall spine, slowly come into a lunge position,…

Abs- In and Out Jack-Knife

Jack Knife Abs – in and out Start in a seated position on the bench with both hands grabbing onto the edge. Lean your upper body back as far as you can as you extend your feet out. Keep your chin up and back straight. Keep your knees slightly bent. You should be on your…

Active Plank-Knee to Elbow

Active Plank-Knee to Elbow Start with the straps positioned on the top of both feet facing the ground. Starting in a plank position with hands on the ground across the tops of the shoulders, engage your core. Tuck your belly button in towards your spine, giving you a flat back. Drive your right knee in…

Barbell Incline Chest Press

Level Intermediate to Advanced Muscles: Chest Type of exercise How to Position the bench at a 45-degree angle under the bar so that the bar lines up across the top of your chest line. Before you add weight, make sure the bar is in a position to start. The bar alone is 15 pounds without…

Bench Press

Bench Press Lying on your back, making sure your head on comfortably on the bench and your feet are flat on the floor. Start with the dumbbells at your chest line, palms facing out. Slowly push the dumbbells up towards the ceiling, keeping them straight across the chest line. As you come down, keep the…

Bicep Curl with forearm Rotation

Bicep Curl With Forearm Rotation Start in a seated position, with your shoulder back and chest and spine nice and tall. Turn your palms facing the ceiling, slowly curl up as you slightly turn the outside of the dumbbell heads to the tops of your shoulders. Slowly extend your arms back down to the starting…

Bicep Curl with forearm Rotation

Bicep Curl With Forearm Rotation Start in a seated position, with your shoulder back and chest and spine nice and tall. Turn your palms facing the ceiling, slowly curl up as you slightly turn the outside of the dumbbell heads to the tops of your shoulders. Slowly extend your arms back down to the starting…

Body Weight Wall Squats

Level Beginner to intermediate Type of exercise Major Muscle Groups Used: Quads Target Muscles: Quads How to Start with the ball in the small of your spine against a wall. Position your feet shoulder-width apart with your toes and knees forward-facing. Gently lean into the ball while you lower your body in a squat position…

Boxer Squat Punch

Level Muscles: Type of exercise How to Begin a squat position, with your feet shoulder width apart, toes facing forward. Stand up for your squat, shift your weight to one leg and punch across your body with the opposite arm. Squat and repeat the squat punch on the opposite side. Benefits Movement Pattern: Avoid: Other…

Bulgarian Split Squat

Bulgarian Split Squat Start with your right foot on the ground in front of you. Then kick your left leg up onto the bench behind you keeping your toes facing forward. Standing with shoulders back, and a tall spine, slowly come into a lunge position, keeping your hips, toes, and knees forward facing. Lunge straight…

Calf Raise

Calf Raise With your hands supported on a chair or surface in front of you, stand tall in a neutral position. Drive aggressively through the ball of the foot, flexing the back of your lower leg, slowly lower and repeat for reps. For a greater challenge, hold weights in your hands or with a barbell…

Chair Iron Cross

Calf Raise With your hands supported on a chair or surface in front of you, stand tall in a neutral position. Drive aggressively through the ball of the foot, flexing the back of your lower leg, slowly lower and repeat for reps. For a greater challenge, hold weights in your hands or with a barbell……

Chair Mountain Climber

Calf Raise With your hands supported on a chair or surface in front of you, stand tall in a neutral position. Drive aggressively through the ball of the foot, flexing the back of your lower leg, slowly lower and repeat for reps. For a greater challenge, hold weights in your hands or with a barbell………

Chair Pushup

Calf Raise With your hands supported on a chair or surface in front of you, stand tall in a neutral position. Drive aggressively through the ball of the foot, flexing the back of your lower leg, slowly lower and repeat for reps. For a greater challenge, hold weights in your hands or with a barbell…………

Chair Rotational Stretch

Calf Raise With your hands supported on a chair or surface in front of you, stand tall in a neutral position. Drive aggressively through the ball of the foot, flexing the back of your lower leg, slowly lower and repeat for reps. For a greater challenge, hold weights in your hands or with a barbell……………

Chair Scap Squeeze

Calf Raise With your hands supported on a chair or surface in front of you, stand tall in a neutral position. Drive aggressively through the ball of the foot, flexing the back of your lower leg, slowly lower and repeat for reps. For a greater challenge, hold weights in your hands or with a barbell………………

Chair Shoulder Touch

Calf Raise With your hands supported on a chair or surface in front of you, stand tall in a neutral position. Drive aggressively through the ball of the foot, flexing the back of your lower leg, slowly lower and repeat for reps. For a greater challenge, hold weights in your hands or with a barbell…………………

Chair Support Lunge

Calf Raise With your hands supported on a chair or surface in front of you, stand tall in a neutral position. Drive aggressively through the ball of the foot, flexing the back of your lower leg, slowly lower and repeat for reps. For a greater challenge, hold weights in your hands or with a barbell……………………

Chin Up

Calf Raise With your hands supported on a chair or surface in front of you, stand tall in a neutral position. Drive aggressively through the ball of the foot, flexing the back of your lower leg, slowly lower and repeat for reps. For a greater challenge, hold weights in your hands or with a barbell………………………

Clam Shell

Calf Raise With your hands supported on a chair or surface in front of you, stand tall in a neutral position. Drive aggressively through the ball of the foot, flexing the back of your lower leg, slowly lower and repeat for reps. For a greater challenge, hold weights in your hands or with a barbell…………………………

Closed Grip Press

Closed Grip Press Start lying in a supine position, with your head comfortably on the bench and feet flat on the ground. Hold the dumbbells so that your palms face each other with your arms slightly behind your chest line in front of your face. Keeping the dumbbells together, bring your elbows down towards the…

Decline March w Shoulder Tap

Decline March with Shoulder Tap Start by putting your hands on the ground making sure they are stacked right across the tops of your shoulders. Place both feet on top of the bench with your toes facing down towards the ground. Keeping your belly button tucked in towards your spine and engaging your core. Drive…

Decline Push-ups

Decline Push-ups Start by putting your hands on the ground making sure they are stacked right across the tops of your shoulders. Place both feet on top of the bench with your toes facing down towards the ground. Keeping your belly button tucked in towards your spine, and engaging your core, slowly complete a push…

Drinking Birds

Level Intermediate Muscles: Type of exercise How to Standing with a tall spine, and chest up, lightly hold the top of a bench with your left hand. Holding the kettlebell firmly in your right hand, palms facing you. Hinge at the hips, looking forward, keeping your back straight and chest up. Reach the kettlebell towards…

Elevated Feet Crunch with Pause

This is custom heading element The Elevated Feet crunch with pause works the rectus abdominus (commonly referred to your upper and lower abs) and your hip flexors. Crunches are popular ab exercise. This variation is sure offer an additional challenge. Level Beginner-Intermediate Muscles: Core Type of exercise How to Start by lying on the ground…

Feet Elevated Glute Bridge

Begin by lying on your back with your midfoot placed on the edge of an elevated surface such as a bench, low box, yoga blocks against the wall, or a large bumper plate. Larger elevation will de-load the movement more than low height elevation. Drive your feet into the box while squeezing your glutes towards…

Glute Bridge

Glute Bridge Begin by lying on your back on a mat or pad on the floor. Bend both knees so your feet are flat on the ground with your knees pointing towards the ceiling. Brace your abdominals and tuck your hips while driving down through the heels and squeezing the glutes, your hips should press…

Goblet Squat

Level Muscles: Type of exercise How to Front Loaded Position increases posture muscle and abdominal demand Can use almost any implement (KB, DB, Gallon Jug, stone) Useful for over-all leg and hip development Benefits Movement Pattern: Avoid: Other Options: Be Safe: Contraindications

Hex Bar Squat Variation: 2 Squats, 2 Squat Jumps

Level Intermediate to Advanced Muscles: Quads, Cardio Type of exercise How to Start in a standing position with a tall spine and feet shoulder-width apart holding the bar at your side with palms facing you. Slowly bend at the knees forming a 90-degree angle with your hips and knees. Posture your chest up and back…

High Knee Drill

High Knee Drill Begin by standing tall in a neutral position, forcefully drive one knee up, rhythmically landing on the ball of your foot while alternating knees. http://strong.bodyfirst.com/wp-content/uploads/sites/7/2020/05/High-Knee-Drill.mov To access this content, you must purchase Body First Strong Student Membership, Body First Basic (Copy), Body First Basic (Copy) – 6-months, Single, Body First Basic (Copy)…

Hinge Oblique Twist

High Knee Drill Begin by standing tall in a neutral position, forcefully drive one knee up, rhythmically landing on the ball of your foot while alternating knees. http://strong.bodyfirst.com/wp-content/uploads/sites/7/2020/05/High-Knee-Drill.mov To access this content, you must purchase Body First Strong Student Membership, Body First Basic (Copy), Body First Basic (Copy) – 6-months, Single, Body First Basic (Copy)……

Hinge Oblique Twist w/ DB

High Knee Drill Begin by standing tall in a neutral position, forcefully drive one knee up, rhythmically landing on the ball of your foot while alternating knees. http://strong.bodyfirst.com/wp-content/uploads/sites/7/2020/05/High-Knee-Drill.mov To access this content, you must purchase Body First Strong Student Membership, Body First Basic (Copy), Body First Basic (Copy) – 6-months, Single, Body First Basic (Copy)………

Hip Bridges. Double and Single

Hip Bridges Single and Double Lying supine on the ground with your feet at a 90-degree angle on top of the bench, place your hands at your side with palms down towards the ground. While engaging your core, slowly lift your hips up off the ground as you squeeze your glutes. Make sure you are…

Hop Overs

A great exercise to incorporate plyometrics to your workout. Level Advanced Muscles: quadriceps, hamstrings, glutes, core and shoulders Type of exercise How to Start standing on one side of the bench as you bend to grip the front of bench with both hands. Bend your knees and press your feet through the ground and your…

Incline Push-Ups

Level Beginner Muscles: Chest Type of exercise How to Incline Push-ups Place your hands shoulder width apart on top of the bench. Make sure to stack your hands right across the tops of your shoulders. Keeping your spine nice and straight, engage your core and slowly press your nose towards the top of the bench.…

Inverted Row

Begin with your hand’s shoulder-width apart holding TRX straps or a racked barbell in a power rack or smith machine. With a tight core and neutral spine squeeze your shoulder blades together and pull your sternum towards your bar or the TRX wall anchor, lower back down and repeat for desired sets and reps.

Kettlebell Squat

Level Intermediate Muscles: Quads, Glutes Type of exercise How to Kettlebell Squat Start standing with hips, toes, and knees forward-facing just slightly wider than shoulder-width apart. Hold the kettlebell firmly with both hands in front of your chest. Stand with a tall spine and slowly bend at the knees driving your elbows to the tops…

Kettlebell Squat and Press

Level Intermediate Muscles: Legs, Shoulders Type of exercise How to Start in a standing position with a tall spine and feet shoulder width apart. Grasp the kettlebell with both hands firmly in front of your chest. Keeping your chest and shoulders up, come into a squat position, making sure your weight is on your heels…

Kettlebell Squat Jumps

Level Intermediate Muscles: Quads, Cardio Type of exercise How to Stand with your feet shoulder width apart ensuring your toes, hips, and knees are all forward facing. Hold the kettlebell firmly with both hands at your chest height. With a tall spine, start to lower your body back as far as you can by pushing…

Lateral Line Jumps

A favorite plyometric move for athletes. This exercise generates power and stability during a lateral motion. Often lateral moves are overlook but are important in developing a well-rounded training program. Level Type of exercise Major Muscle Groups Used: Core, Hip Stabilizers (Glute Medius, Minimus), Legs Target Muscles: Core, Hip Stabilizers (Glute Medius, Minimus), Legs How…

Lunge Jumps

Level Advanced Muscles: quadriceps, hamstrings, glutes, Type of exercise How to Stand with your feet shoulder-width apart ensuring your toes, hips, and knees are all forward-facing. Hold the kettlebell firmly with both hands at your chest height. Stagger your stance with your front foot centered with your body making sure your hips, toes, and knees…

MED BALL SLAMS

MED BALL SLAMS  Med Ball Slams are great for overall conditioning. They incorporate cardiovascular conditioning, upper body psychometric training, core work, and power and strength training into one simple exercise. Body Parts: Abs, deltoids (shoulders), biceps and triceps (arms), lats (upper back), glutes (hips), quads, hamstrings, and calves (legs) Equipment Needed Medicine ball (preferably non…

Mountain Climber

Level Muscles: Type of exercise How to Begin in a pushup position on the ground with your hands placed firmly under your shoulders and your feet a few inches apart so you are in a straight line shoulder to hip to heel. Quickly drive one knee up towards your chest as though you were climbing…

Neutral Overhead Press

Neutral Overhead Press Sitting or standing tall, hold dumbbells in each hand with your hands near your shoulders and your palms facing your ears. With your chest up, drive your hands forcefully towards the ceiling, lower back to starting position in a controlled manner. Repeat for desired reps. http://strong.bodyfirst.com/wp-content/uploads/sites/7/2020/05/Neutral-OHP.mov

One Arm Abdominal V-Sit

Level Intermediate Muscles: Shoulders, Core Type of exercise How to Start lying supine with your feet in the air at a 90-degree angle. Place the kettlebell in your right hand, palm facing outward and extend your arm straight up towards the ceiling. Position your left hand on the abdominals to feel the core engage as…

Pallof Press

Level Muscle Groups Used: Core, Glutes, Shoulders Type of exercise type: How toBenefits The Pallof Press is an anti-rotational midline exercise. This exercise challenges the glutes, shoulders, and everything in between in a 360 degree fashion and can be done standing in a neutral stance, a split stance, or in kneeling or half kneeling positions.…

Push-up to Rotation (T Push-up)

A challeging push-up variations that incoporates core strength and stabily, rotational and push-up movents, and chest and shoulder strength all in one exercie. Level Type of exercise Major Muscle Groups Used: Chest, triceps, shoulders, core Target Muscles: Chest, triceps, shoulders, core How to Begin in straight arm plank position  Your feet should be  hip-width apart,…

Reverse Lunges

Level Intermediate Muscles: Legs, Hips Type of exercise How to Stand with your feet shoulder-width apart ensuring your toes, hips, and knees are all forward-facing. Hold the kettlebell firmly with both hands at your chest height. Stagger your stance with your front foot centered with your body making sure your hips, toes, and knees are…

Russian Twists

Level Intermediate Muscles: Core Type of exercise How to Start in a seated v-sit position with a tall spine and looking forward lift your feet off the ground. Hold the kettlebell firmly with both hands above the belly button. Keep your chest up as you slowly twist side to side with the kettlebell as you…

Seated Arnold Press

Seated Arnold Press Sitting or standing tall, hold dumbbells in each hand with your hands near your shoulders and your palms facing your chest. With your chest up, drive your hands forcefully towards the ceiling while rotating your shoulder so your palms face forward overhead, lower back to starting position in a controlled manner. Repeat…

Seated Calf Raise

Begin by sitting in a comfortable position with your feet planted on the ground in front of you hip width apart. Press up through your toes contracting the back of your calf. For increased challenge you can place a weight plate or dumbbell over your knees. Repeat for desired sets and reps. Seated Calf Raise…

Seated DB Military Press

Seated DB Military Press Sit tall with a neutral spine and feet firmly planted on the floor. Holding dumbbells, bring the arms out to the side with wrists palms facing forward – similar to a goalpost position. Using the delts press the dumbbells straight up overhead, slowly return to neutral, repeat for desired sets and…

Seated Figure Four Stretch

Seated DB Military Press Sit tall with a neutral spine and feet firmly planted on the floor. Holding dumbbells, bring the arms out to the side with wrists palms facing forward – similar to a goalpost position. Using the delts press the dumbbells straight up overhead, slowly return to neutral, repeat for desired sets and……

Side Plank

Side Plank While lying comfortably on your side, place one elbow under your shoulder supporting yourself in a straight line from elbow to hip and to knee or foot. Press up using the abdominals to hold yourself for time, slowly relax down, repeat for desired time and sets each side. http://strong.bodyfirst.com/wp-content/uploads/sites/7/2020/05/Side-Plank.mov

Single Arm Bent Over Row

Begin with a dumbbell in one hand. With your feet under your hips, drive your butt back towards the wall to hinge at the hips with a neutral spine until your torso is parallel to the ground. Row the dumbbell to your mid torso while squeezing your upper back and lats, return to center and…

Single Leg Glute Bridge

Single Leg Glute Bridge While lying down on a comfortable surface, bring one knee up and place the same foot firmly on the ground. Extend the opposite leg at roughly a 45 degree angle. Drive through your planted heel while squeezing your glutes and your hips up towards the ceiling, while maintaining your extended leg…

Sl Bent Row Upper Back Focus

Begin with a split stance position and a dumbbell in the hand opposite your foremost leg. Hinge at the hips until your torso is parallel with the ground while extending your opposite arm in front of you to support on a chair, bench, or sturdy surface. Squeeze the shoulder blades together while rowing the dumbbell…

Smith Machine Squat

Level Intermediate to Advanced Type of exercise Major Muscle Groups Used: Quads, Glutes Target Muscles: Quads, Glutes How to Before you add any weight on the bar, position it a little lower than the shoulders. That way you can properly lift the bar once loaded with the appropriate weight. The bar alone is 15 pounds.…

Squat To Chair

Squat to Chair Begin by standing in a neutral position, slightly in front of a chair or stable surface, with your feet slightly wider than your hips and your toes pointed forward, sit back and down with the hips lightly touching the chair behind you. Drive up forcefully. Repeat for desired sets and reps. http://strong.bodyfirst.com/wp-content/uploads/sites/7/2020/05/Squat-To-Chair.mov

Squat with Overhead Press

This is custom heading element Level Intermediate to Advanced Muscles: Legs, Shoulders Type of exercise How to Start in a standing position with a tall spine and feet shoulder-width apart. Hold equal weight dumbbells in each hand with palms outward facing at shoulder height. Keeping your chest and shoulders up, come into a squat position,…

Standing Side Jack

Standing Side Jack This impact friendly version of the jumping jack is excellent for folks who need a gentler warm up or calisthenics option. Begin by standing tall in a neutral position. Bring your arms up as though you were doing a jumping jack while sweeping one leg out to the side, return to center…

Standing Side Leg Raise

Standing Side Leg Raise Stand tall with hands supported comfortable on a stable surface. Point one foot slightly inwards, sweep the same leg out to the side by squeezing the glutes and back of the hip. Slowly lower to starting position, repeat for desired sets and reps each side. http://strong.bodyfirst.com/wp-content/uploads/sites/7/2020/05/Standing-Side-Leg-Raise.mov

Straight Leg Raise

Standing Side Leg Raise Stand tall with hands supported comfortable on a stable surface. Point one foot slightly inwards, sweep the same leg out to the side by squeezing the glutes and back of the hip. Slowly lower to starting position, repeat for desired sets and reps each side. http://strong.bodyfirst.com/wp-content/uploads/sites/7/2020/05/Standing-Side-Leg-Raise.mov To access this content, you…

Suitcase Carry

Begin with a Dumbbell or Kettlebell on a block next to the side you’ll be training first. Holding the weight in your hand firmly, stand tall with a neutral spine with your arm straight down to the side. The load will pull you down on one side, don’t allow it! Stand tall without leaning to…

Superman on a swiss ball

This is custom heading element Level Beginner to Intermediate Muscles: Back extensors, Glutes, Hamstrings, and Core Type of exercise Anti-extension How to Start by placing your pelvis on top of the ball. Extend your legs straight out behind the ball a few inches wider than shoulder-width apart, firmly on the ground. Slowly lift both arms…

Superman w/suspension trainer

Superman w/ Suspension Trainer Level: Intermediate Muscle Groups Used:Latissumus Dorsai, Core, Shoulders Type of exercise type: Stabilization and Strength How to Stand with your feet hip-width apart and hold both suspension trainer handles out in front perpendicular to your body. Your palms should face the wall in front of you. Keep both feet planted, while…

Supermans

Superman Level Intermediate Muscles: Back extensors, Glutes, Hamstrings, and Core Type of exercise Anti-extension How to Lie face down on the floor.   Your arms outstretched in front of you. Keeping your arms and legs straight (do not lock knees), Exhale as you lift both your arms and legs at the same time towards the ceiling…

Supermans to Iron Cross

This is custom heading element Level Advanced Muscles: Core, Shoulders Type of exercise How to Start by standing at a 45-degree angle, facing away from the anchor point. Stand with your feet shoulder-width apart and core engaged. Grip the handles firmly with palms facing the ground. Extend your arms out, away from your body, maintaining…

Tall Dumbbell Row

Tall DB Row (Lats) Begin with a dumbbell in one hand while standing in a neutral position, a few feet away from your hand support. Step the leg that is opposite the hand holding the dumbbell forward. Hinge at the hips and support your free hand in front of you while maintaining a neutral spine…

Waiter’s Walk

This is custom heading element Level Muscles: Type of exercise How to Begin by front racking a dumbbell or kettlebell with one arm. With a neutral spine and stiff core, press the weight overhead so your upper arm is in line with your ear. Once the weight is pressed overhead and you are stable, walk…

Walkout

  Start in a plank position on the floor with your arms extended fully and your hands under your shoulders. Slowly walk your feet towards your hands until your arms are overhead in a “toe touch” position. Next, walk your hands out until you’ve returned to the plank position. Repeat for distance or reps.  

Wall Sit

Level Type of exercise Major Muscle Groups Used: Target Muscles: How to Begin with your back against a wall and your feet shoulder feet apart two feet from the wall. Engage your core a slowly slide your back down the wall into your thighs are parallel to the ground. For proper alignment, move your feet…

Wall sit with bicep curls

Wall Sit with Bicep Curls Stand against the wall, your back should be straight against the wall with the back of your head touching Your feet shoulder-width apart with your feet several inches away from the wall Bend your knees and lower yourself into a squat position. Do not let your knees overextend your toes.…

Wall Sit with Overhead Press

Wall sits with overhead press offer double the bang for your buck. The Wall-Sit by itself is already challenging, by adding the Overhead press you are calling on your core to work more and strengthening your shoulders. your ar Level Intermediate to Advanced Muscles: Quads, Shoulders, Type of exercise How to Position the swiss ball…

YTWLI

YTWLI Start with your body in a slight decline on the bench. Position your chest flat on the bench with your feet on the ground behind you. Making sure the top of the bench is in line with the tops of your shoulder. Y-Start with your palms and wrists slightly rotated outward down by your…

YTWLI

This is great set of movements that address strengthening the rotator cuff in a variety of ways. Level Beginner to Advanced Muscles: Shoulders, Back, Core Type of exercise How to Start face down with your hips on the ball and toes on the ground and heels on the wall. Y-Start with your palms and wrists…