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Exercises

Advanced exercises

Moves graded hard or extreme: heavy, fast, inverted or highly skilled. Most have stepping stones; use them.

157 moves140 with 3D demosAdvanced 157

Advanced exercises 157

Ab wheel rollout from the knees demonstrated on the 3D figure3D demoAb wheel rollout from the kneesAdvanced · An ab wheelActive pancake lift off demonstrated on the 3D figure3D demoActive pancake lift offAdvanced · No equipmentAir bike intervals demonstrated on the 3D figure3D demoAir bike intervalsAdvanced · Cardio machineAlternate-leg bounding demonstrated on the 3D figure3D demoAlternate-leg boundingAdvanced · No equipmentArcher push-up demonstrated on the 3D figure3D demoArcher push-upAdvanced · No equipmentATG split squat demonstrated on the 3D figure3D demoATG split squatAdvanced · No equipmentBack squat with bands demonstrated on the 3D figure3D demoBack squat with bandsAdvanced · A barbell + A bandBack squat with chains demonstrated on the 3D figure3D demoBack squat with chainsAdvanced · A barbell + Other / check instructionsBarbell back squat demonstrated on the 3D figure3D demoBarbell back squatAdvanced · A barbellBarbell Bulgarian split squat demonstrated on the 3D figure3D demoBarbell Bulgarian split squatAdvanced · A barbell + A bench or boxBarbell deadlift demonstrated on the 3D figure3D demoBarbell deadliftAdvanced · A barbellBarbell front squat demonstrated on the 3D figure3D demoBarbell front squatAdvanced · A barbell

Workouts that use them

More exercises

Questions people ask

Can I do advanced exercises at home without equipment?

Yes. 35 of the 157 moves here need nothing but your body, a floor, a wall or a step, for example Active pancake lift off, Alternate-leg bounding, Archer push-up.

What are the hardest advanced exercises?

Moves graded advanced or expert include Dragon flag, Freestanding handstand, Front lever. Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.