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290 exercises

The Best 290 Beginner Exercises with Videos & Tips

Browse beginner exercises ideal for building foundational movement patterns and developing initial strength. Every exercise features HD video demonstrations and detailed form cues to help you learn proper technique, reduce injury risk, and start your fitness journey with confidence.

290 exercises found
Push-up
Plank
Push-up (on knees)
Crunch Floor
Jumping Jack
Walking on Treadmill
Push-up (wall)
Dumbbell Reverse Wrist Curl
Glute Bridge
Close-grip Push-up (on knees)
Stationary Bike Run
Walking on Stepmill
Doorway Biceps Curl
Chin to chest Stretch
Dynamic Chest Stretch
Finger Claps
Dead Hang Stretch
Cobra Yoga Pose
Hamstring Stretch
Dumbbell One arm Wrist Curl
Lying Crossover Stretch
Calf Stretch With Hands Against Wall
Elbows Back Stretch
Standing One Arm Chest Stretch
Overhead Triceps Stretch
Walking
Dynamic Back Stretch
Elbow Flexor Stretch
Standing Quadriceps Stretch
Standing reach-up back rotation stretch
Dumbbell Over Bench Reverse Wrist Curl
Dumbbell One arm Reverse Wrist Curl
Cat Stretch
Butterfly Yoga Pose
Bodyweight Kneeling Triceps Extension
Dumbbell Over Bench Wrist Curl
Dumbbell Seated Neutral Wrist Curl
Cat Cow Stretch
Shoulder Stretch Behind the Back
Extension Of Arms In Vertical Stretch
Kneeling Hip Flexor Stretch
Lying Knee To Chest Stretch
Bent Arm Chest Stretch
Kneeling Lat Stretch
Lying (side) Quadriceps Stretch
Lying (prone) Abdominal Stretch
Ceiling Look Stretch
Above Head Chest Stretch
Side Neck Stretch
Calf Stretch (Rope)
Band Warm-Up Shoulder Stretch
Plyo Side Lunge Stretch
Spine Stretch
Rear Deltoid Stretch
Crunch (arms straight)
Wrist Ulnar Deviator And Flexor Stretch
Seated One Leg Hamstring Stretch
Standing Back Rotation Stretch
Seated Forward Bend Yoga Pose
Briskly Walking
Front and Back Neck Stretch
Seated Glute Stretch
Shoulder - Extension
Side Wrist Pull Stretch
Neck Side Stretch
Supination Bar Suspension Stretch
Bodyweight Standing Fly
Middle Back Stretch
Butterfly Yoga Flaps
Elbow Extension And Supination Pronation Forearm Stretch
Shoulder - Flexion
Circles Knee Stretch
Seated Straight Leg Calf Stretch
Quadriceps Stretch
Seated Wide Angle Pose Sequence
Shoulder - Transverse Flexion
Standing Balance Quadriceps Stretch
Elbow To Knee
Shoulder - Abduction
Slopes Towards Stretch
Sitting Crossed Legged Reach Forward Stretch
Elbow - Flexion
Hip Extension Stretch
Lying Hip Straight Leg Raise
Adductor Stretch
Supine Spinal Twist Yoga Pose
Shoulder - Adduction
Standing Overhead Shoulder Stretch (V2)
Crunch (straight leg up)
Elbow - Extension
Crunch (leg raise)
Seated Lower Back Stretch
Seated Calf Stretch
Coner Wall Chest Stretch
Roll Upper Back
Side Push Neck Stretch
Fixed Bar Back Stretch
Shoulder - Medial Rotation (Internal Rotation)
Crunch (hands overhead)
Sitting Bent-Over Back Stretch
Hip Circles Stretch
Lying Glute Stretch
Wrist Circles
Forward Flexion Neck Stretch
Spine (Lumbar) - Flexion
Neck Circle Stretch
Calf Push Stretch With Hands Against Wall
Runners Stretch
Kneeling Back Rotation Stretch
Rotating Neck Stretch
Backward Abdominal Stretch
Calf Raise with Wall Support
Seated Leaning Back Stretch
Forearm - Supination
Shoulder - Transverse Extension
Downward Facing Dog
Seated Shoulder 90 degrees Internal Rotation
Flutter Kicks
Standing Hamstring and Calf Stretch with Strap
Roll Calves (One Leg)
Shoulder - Lateral Rotation (External Rotation)
Spine (Lumbar) - Extension
Assisted Sit-Up
Sitting Side Reach Stretch
Hip Flexor Stretch Rear foot elevated
Back Forward Leg Swings
Inner Wrist Curl
Reverse Wrist Curl
Resistance Band Lateral Walk
Bodyweight Lying Legs Curl
Low Lunge
Tight Fist Rotation
Quadriceps lying stretch
Hip - Flexion
Resistance Band Shoulder Stretch Behind the Back
Calves stretch
Side to Side Leg Swings
Downward Dog
Wrist Extensor Stretch
Floor Hyperextension
Vibrate Plate Standing
Hip - Extension
Shoulder - Transverse Abduction
Spine (Lumbar) - Rotation
Roll Hip Stretch
Rocking Frog Stretch
Wrist - Extension
Shoulder Backbend Stretch
Extended Side Angle Yoga Pose
Glute Bridge Two Legs on Bench
Ankle - Plantar Flexion
Forearm - Pronation
Spine (Lumbar) - Lateral Flexion
Roll Ball Lower Back
Wide Air Squat
All Fours Squad Stretch
Arm slingers Hanging Straight Legs
Seated Piriformis Stretch
Wrist - Flexion
Bent-Over Twist
Lying Side Stretch
Lying Toe Touch
Namaskarasana Yoga Pose
Intermediate Hip Flexor and Quad Stretch
Hip - Abduction v2
Heel Press
Sumo Hip Twist Stretch
Garland Pose
Iron Cross Stretch
Spine Twist
Cossack Squat
Ankle - Dorsal Flexion
Roll Pec Foam Rolling
Seated Neck Side Stretch
Frog Crunch
Shoulder - Transverse Adduction
Quarter Sit-up
Crab Pose
Stability ball Lat Stretch
Stability ball Lying Side Lat Stretch
Peroneals Stretch
Extension And Inclination Neck Stretch
Roll Hip Thrust
Vibrate Plate Plank
Wide Push-up (wall)
Knee - Flexion
Wrist - Adduction
Standing Calf Raise with Support
Feet and Ankles Stretch
Dead Bug (V2)
Toe Walk
Tight Fist Lift
Standing Gastrocnemius Calf Stretch
Wrist Flexor Stretch
Roll Rectus Femoris
Roll Hip Lat Stretch
Feet and Ankles Rotation Stretch
Roll Ball Pectorial Release
One Leg Stand
Ankle Circles
Cobra Side Ab Stretch
Kneeling Abdominal Draw-In
Backward Forward Turn to Side Neck Stretch
Shoulder Backbend Stretch (V2)
High Lunge
Thread the Needle Pose
Roll Seated Shoulder Flexor Depresor Retractor
Seated Ankle Stretch
Roll Reverse Crunch
Resistance Band Plank March
Lying Lower Back Stretch (bent knee)
Hip Clam Shell
Lying Hip Adduction
Shoulder Rotation Twist Split Lunge Stretch
Lotus Pose Breathing
Sitting Lotus Dynamic Side Stretch
Roll Side Lat Stretch
Side Lying Clam
Hip - Adduction
Spine Backbend Stretch
Scorpion Stretch
Kneeling Neck Stretch
Lizard Pose
Mindful Breathing Meditation
Butterfly Pose Forward
Down Dog Knee to Nose
Roll Lat Foam Rolling
Roll Ball Piriformis Release
Bodyweight Standing Shrug
Reverse Warrior Pose
Sitting Cat Cow Pose
Roll Recumbent Hip External Rotator and Hip Extensor Stretch (CrossedLeg)
Bodyweight Standing Triangle Fly
Toe Jump
Lean Forward Stretch
Puppy Pose
Standing Half Bend
Sitting Neck Stretch
Lying Alternate Hip Extension
Resistance Band Bent Leg Side Kick (kneeling)
Knee - Extension
Kneeling Straight Leg Kickback (V2)
Sitting Side Neck Stretch
Hip - Medial Rotation (Internal Rotation)
Lying Lower Back Stretch
Abdominal Stretch
Roll Iliospsoas
Seated Chin Tuck (V2)
Warrior III Pose
Happy Baby Pose
Sittiing W Pose
Seated Pigeon Stretch
Resistance Band Floor Hyperextension
Roll Ball Upper Trapezius Release
Seated Learning Back Stretch
Double Pigeon Pose
Revolved Side Angle Pose
Resistance Band Duck Walk
Resistance Band Lying Abduction
Vibrate Plate Lunge
Resistance Band One Leg Glute Bridge
Chest Lift with Rotation
Feet and Ankles Side-to-Side Stretch
Roll Ball Iliospsoas
Roll Tensor Fasciae Latae
Seated Calf Stretch (V2)
Standing Figure Four Pose
Revolved Head to Knee Pose
Sphinx Pose
Side Bow Stretch
Rocking Happy Baby
Locust Pose
Knee Hug Glute Stretch
Hip - Lateral Rotation (External Rotation)
Bicycle
Roll Ball Deltoid Posterior
Bodyweight Standing Back Stretch
Lying Calf Stretch
Eagle Arms
Half Frog Stretch
Flexion And Extension Hip Stretch
Standing Pelvic Tilt
Pyramid Pose
Twisted Leg Lunge Pose
Sitting Lotus Pose Twist
Roll Ball Tensor Fasciae Latae
Revolved Chair
Revolved Triangle Pose
Tiger Curl Pose
Recumbent Hip External Rotator and Hip Extensor Stretch (CrossedLeg)

Frequently Asked Questions

What makes an exercise beginner-level?
Beginner exercises use simple movement patterns that do not require much coordination, balance, or prior gym experience. Think basic push-ups, bodyweight squats, and machine exercises. They carry low injury risk and help you build the foundational strength and form needed for harder movements.
Are beginner exercises enough to build muscle?
Yes, especially when you are starting out. Your body responds quickly to any new stimulus. Beginners can build significant muscle and strength with basic exercises for the first several months. Do not rush to advanced movements before mastering the basics.
How long should I stick with beginner exercises before moving up?
Stay with beginner exercises until you can perform them with perfect form for the full prescribed reps and sets. For most people, that is 4 to 8 weeks. Do not move up because you are bored. Move up because you have genuinely outgrown the challenge.