# Exercise guides

Want to learn how to do an exercise with correct form? These 60 free guides cover the most common exercises, from push-ups and squats to deadlifts and stretches. Every guide shows the muscles worked, step-by-step instructions, and practical tips.

Each exercise is labeled by difficulty and equipment, so you can find moves that fit your level and your setup. Start with beginner exercises, learn the form with light effort, and stop if you feel pain. Consistency beats intensity when you are building a routine.

Want your form checked live? [Push-up and Plank Coach](/learn-push-ups-and-plank/) watches your push-ups and planks through your camera and counts only clean reps, free, with nothing leaving your device. For slow movement practice, [Tai Chi Coach](/learn-tai-chi-stances/) checks your stances and slow tai chi movements the same private, on-device way.

## Beginner exercises

- [**Push-Up**Beginner · No equipment](/how-to-do-pushup/)
- [**Bodyweight Squat**Beginner · No equipment](/how-to-do-squat/)
- [**Lunge**Beginner · No equipment](/how-to-do-lunge/)
- [**Plank**Beginner · No equipment](/how-to-do-plank/)
- [**Bicep Curl**Beginner · Dumbbells](/how-to-do-bicep-curl/)
- [**Glute Bridge**Beginner · No equipment](/how-to-do-glute-bridge/)
- [**Jumping Jack**Beginner · No equipment](/how-to-do-jumping-jack/)
- [**Sit-Up**Beginner · No equipment](/how-to-do-sit-up/)
- [**Calf Raise**Beginner · No equipment](/how-to-do-calf-raise/)
- [**Wall Sit**Beginner · No equipment](/how-to-do-wall-sit/)
- [**Goblet Squat**Beginner · Dumbbells](/how-to-do-goblet-squat/)
- [**Lateral Raise**Beginner · Dumbbells](/how-to-do-lateral-raise/)
- [**Hammer Curl**Beginner · Dumbbells](/how-to-do-hammer-curl/)
- [**Overhead Tricep Extension**Beginner · Dumbbells](/how-to-do-overhead-tricep-extension/)
- [**One-Arm Dumbbell Row**Beginner · Dumbbells](/how-to-do-one-arm-dumbbell-row/)
- [**Lat Pulldown**Beginner · Cable machine](/how-to-do-lat-pulldown/)
- [**Seated Cable Row**Beginner · Cable machine](/how-to-do-seated-cable-row/)
- [**Leg Press**Beginner · Cable machine](/how-to-do-leg-press/)
- [**High Knees**Beginner · No equipment](/how-to-do-high-knees/)
- [**Superman**Beginner · No equipment](/how-to-do-superman/)
- [**Donkey Kick**Beginner · No equipment](/how-to-do-donkey-kick/)
- [**Fire Hydrant**Beginner · No equipment](/how-to-do-fire-hydrant/)
- [**Bird Dog**Beginner · No equipment](/how-to-do-bird-dog/)
- [**Inchworm**Beginner · No equipment](/how-to-do-inchworm/)
- [**Reverse Crunch**Beginner · No equipment](/how-to-do-reverse-crunch/)
- [**Dead Bug**Beginner · No equipment](/how-to-do-dead-bug/)
- [**Step-Up**Beginner · Box or step](/how-to-do-step-up/)
- [**Farmer's Carry**Beginner · Dumbbells](/how-to-do-farmer-carry/)
- [**Child's Pose**Beginner · No equipment](/how-to-do-childs-pose/)
- [**Cat-Cow Stretch**Beginner · No equipment](/how-to-do-cat-cow/)
- [**Cobra Stretch**Beginner · No equipment](/how-to-do-cobra-stretch/)
- [**Downward Dog**Beginner · No equipment](/how-to-do-downward-dog/)
- [**Standing Quad Stretch**Beginner · No equipment](/how-to-do-quad-stretch/)
- [**Standing Hamstring Stretch**Beginner · No equipment](/how-to-do-hamstring-stretch/)

## Intermediate exercises

- [**Burpee**Intermediate · No equipment](/how-to-do-burpee/)
- [**Deadlift**Intermediate · Barbell](/how-to-do-deadlift/)
- [**Bench Press**Intermediate · Barbell](/how-to-do-bench-press/)
- [**Bent-Over Row**Intermediate · Barbell](/how-to-do-bent-over-row/)
- [**Dumbbell Shoulder Press**Intermediate · Dumbbells](/how-to-do-shoulder-press/)
- [**Tricep Dip**Intermediate · Bench](/how-to-do-tricep-dip/)
- [**Mountain Climber**Intermediate · No equipment](/how-to-do-mountain-climber/)
- [**Russian Twist**Intermediate · No equipment](/how-to-do-russian-twist/)
- [**Lying Leg Raise**Intermediate · No equipment](/how-to-do-leg-raise/)
- [**Romanian Deadlift**Intermediate · Dumbbells](/how-to-do-romanian-deadlift/)
- [**Dumbbell Chest Fly**Intermediate · Dumbbells](/how-to-do-dumbbell-fly/)
- [**Incline Dumbbell Press**Intermediate · Dumbbells](/how-to-do-incline-dumbbell-press/)
- [**Kettlebell Swing**Intermediate · Kettlebell](/how-to-do-kettlebell-swing/)
- [**Barbell Overhead Press**Intermediate · Barbell](/how-to-do-overhead-press/)
- [**Hip Thrust**Intermediate · Barbell](/how-to-do-hip-thrust/)
- [**Bicycle Crunch**Intermediate · No equipment](/how-to-do-bicycle-crunch/)
- [**Side Plank**Intermediate · No equipment](/how-to-do-side-plank/)
- [**Flutter Kick**Intermediate · No equipment](/how-to-do-flutter-kick/)
- [**Skater Hop**Intermediate · No equipment](/how-to-do-skater-hop/)
- [**Pigeon Stretch**Intermediate · No equipment](/how-to-do-pigeon-stretch/)
- [**Bear Crawl**Intermediate · No equipment](/how-to-do-bear-crawl/)

## Advanced exercises

- [**Pull-Up**Advanced · Pull-up bar](/how-to-do-pull-up/)
- [**Barbell Back Squat**Advanced · Barbell](/how-to-do-barbell-squat/)
- [**Hollow Body Hold**Advanced · No equipment](/how-to-do-hollow-hold/)
- [**Box Jump**Advanced · Box or step](/how-to-do-box-jump/)
- [**Bulgarian Split Squat**Advanced · Bench](/how-to-do-split-squat/)

*General fitness information only, not medical advice. Check with a professional if you have health concerns.*

## Frequently asked questions

### What is the best exercise for beginners?

There is no single best exercise, but bodyweight moves like squats, push-ups (on your knees if needed), planks, and glute bridges are great starting points. They need no equipment and teach the basic movement patterns.

### How often should I exercise?

For general fitness, aim for at least 150 minutes of moderate activity per week, plus strength training on 2 days. Rest at least one day between hard sessions for the same muscle group.

### Do I need equipment to get fit?

No. Many effective exercises in this guide, like push-ups, squats, lunges, and planks, need no equipment at all. Equipment like dumbbells adds variety and resistance as you progress.

### How do I avoid injury when exercising?

Warm up for 5 to 10 minutes, learn correct form with light effort first, increase difficulty gradually, and stop if you feel pain. Rest days are part of the program.