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Exercises

Intermediate exercises

Moves graded medium: more load, range, speed or balance than the basics. Each one links to an easier and a harder option.

391 moves339 with 3D demosIntermediate 391

Intermediate exercises 391

90/90 hip lift-off demonstrated on the 3D figure3D demo90/90 hip lift-offIntermediate · No equipment90/90 switch demonstrated on the 3D figure3D demo90/90 switchIntermediate · No equipmentAlternating bent-over kettlebell row demonstrated on the 3D figure3D demoAlternating bent-over kettlebell rowIntermediate · A kettlebellAlternating cable shoulder press demonstrated on the 3D figure3D demoAlternating cable shoulder pressIntermediate · A cable machineAlternating dumbbell curl demonstrated on the 3D figure3D demoAlternating dumbbell curlIntermediate · A dumbbellAlternating hammer curl demonstrated on the 3D figure3D demoAlternating hammer curlIntermediate · A dumbbellAlternating incline dumbbell curl demonstrated on the 3D figure3D demoAlternating incline dumbbell curlIntermediate · A dumbbell + A bench or boxAlternating kettlebell press demonstrated on the 3D figure3D demoAlternating kettlebell pressIntermediate · A kettlebellBack extension off a flat bench demonstrated on the 3D figure3D demoBack extension off a flat benchIntermediate · A bench or boxBack extension on a 45-degree bench demonstrated on the 3D figure3D demoBack extension on a 45-degree benchIntermediate · A bench or boxBackward sled drag demonstrated on the 3D figure3D demoBackward sled dragIntermediate · A sledBand overhead triceps extension demonstrated on the 3D figure3D demoBand overhead triceps extensionIntermediate · A band

Workouts that use them

More exercises

Questions people ask

Can I do intermediate exercises at home without equipment?

Yes. 56 of the 391 moves here need nothing but your body, a floor, a wall or a step, for example 90/90 hip lift-off, 90/90 switch, Bear Crawl.

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.