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Exercises

Beginner exercises

Moves graded easy: a sensible place to start or to return after a break. Easy is a grade of demand, not a promise that a move suits every body.

363 moves320 with 3D demosBeginner 363

Beginner exercises 363

Alternating front raise demonstrated on the 3D figure3D demoAlternating front raiseBeginner · A dumbbellAnkle bounces (mini pogo) demonstrated on the 3D figure3D demoAnkle bounces (mini pogo)Beginner · No equipmentAnkle CARs demonstrated on the 3D figure3D demoAnkle CARsBeginner · No equipmentAssisted pull-up (machine) demonstrated on the 3D figure3D demoAssisted pull-up (machine)Beginner · Strength machineBackward walking demonstrated on the 3D figure3D demoBackward walkingBeginner · No equipmentBall back extension demonstrated on the 3D figure3D demoBall back extensionBeginner · Exercise ballBall squeeze demonstrated on the 3D figure3D demoBall squeezeBeginner · Other / check instructionsBand ankle eversion demonstrated on the 3D figure3D demoBand ankle eversionBeginner · A band + A bench or boxBand finger extension demonstrated on the 3D figure3D demoBand finger extensionBeginner · A bandBand internal rotation demonstrated on the 3D figure3D demoBand internal rotationBeginner · A band + An anchor pointBand lateral raise demonstrated on the 3D figure3D demoBand lateral raiseBeginner · A bandBand skull crusher demonstrated on the 3D figure3D demoBand skull crusherBeginner · A band + A bench or box + An anchor point

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Questions people ask

What are good beginner exercises for beginners?

Start with moves graded easy, such as Alternating front raise, Ankle bounces (mini pogo), Ankle CARs. There are 363 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do beginner exercises at home without equipment?

Yes. 83 of the 363 moves here need nothing but your body, a floor, a wall or a step, for example Ankle bounces (mini pogo), Ankle CARs, Backward walking.

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.