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Andrew's Favorite Gym Exercises by Muscle Group + Workout Gear
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items Looking for an exercise to add to your next gym session? These are my favorite movements for building muscle and strength, organized by muscle group, with warm-up ideas, cardio options, stretches, and a few useful training tools. Browse legs, glutes,...
Sections
13
Self Myofascial Release (SMR)
Dynamic Stretching
Calves
Hamstrings
Quads
Glutes
Self Myofascial Release (SMR)
Foam rollers and massage guns are optional tools for working on tight-feeling muscles. Start here if you want a simple self-massage option, then move on to an active warm-up. Use comfortable pressure and follow the tool instructions; more pressure is...
This is the massage gun I use when I want a compact tool for self-massage. The appeal is being able to reach a specific muscle without getting down on a foam roller. It is an optional addition to a training bag, not something you need in order to tra...
Hyperice Hypervolt Go 2 Arctic Gray, Full Body Massage Gun
A compact foam roller to consider if you want a simple self-massage tool without investing in a massage gun. The 13-inch length is useful when storage space is limited, and the firm surface lets you control pressure by adjusting how much weight you p...
Athletic Works High Density Foam Roller, 13" Length
For a simple calf self-massage, sit on the floor with a foam roller under the fleshy part of your lower leg. Support yourself with your hands and use comfortable pressure as you roll slowly over a short area. Turn the leg slightly to explore differen...Compare the roller, massage gun, and other tools in my mobility setup.
SMR: Calves
Dynamic Stretching
Use these moving stretches to ease into your warm-up before lifting. The World’s Greatest Stretch, standing walkout, and 90/90 hip transitions offer different ways to explore your available range of motion. Move with control, then practice lighter se...
A useful warm-up choice when you want to combine a lunge with upper-back rotation. Step one foot forward beside your hand from a plank position, or begin in a supported lunge. With the opposite hand planted, slowly rotate your chest toward the front ...
The World's Greatest Stretch
A moving warm-up option that takes you from standing to a high plank. Hinge forward, bend your knees as needed to reach the floor, and walk your hands out until your shoulders are over your wrists. Keep your body steady for a brief pause, then walk y...For floor mats and compact home workout options, see my small-space equipment list.
Standing Walkout
Try this hip mobility drill when you want to explore internal and external rotation. Sit with one leg bent in front of you and the other bent to the side, with both knees roughly at right angles. Use your hands for support and sit as upright as feels...
90/90 Hip Mobility Stretch
Calves
Looking for calf exercise ideas? Compare standing calf raises, seated calf raises, and the leg press variation below. Choose the setup you can control through a comfortable range, and give the lowering phase as much attention as the lift.
A simple calf exercise you can learn with bodyweight before adding resistance. Hold a stable support, keep your torso tall, and raise your heels by pushing through the balls of your feet. Pause briefly, then lower slowly without bouncing.
Keep your ...
Standing Calf Raise
Choose this bent-knee calf exercise to complement standing calf raises. Sit on the machine, place the balls of your feet securely on the platform, and position the pads across your lower thighs as instructed. Raise your heels, pause, and lower slowly...
Seated Calf Raise
This calf raise variation uses the leg press for support, but foot placement needs care. Use it only if your machine is intended for calf raises, and learn the safety catches before loading it. Keep the balls of both feet securely on the platform wit...
Leg Press Machine Calf Raises
Hamstrings
Build your hamstring exercise selection around two movement patterns: bending the knee and hinging at the hips. Seated and standing curls cover the first; the Smith machine Romanian deadlift covers the second. These are options to choose from, not a ...
A straightforward choice when you want hamstring work without having to balance. Adjust the seat so your knees line up with the machine’s pivot, secure the thigh pad, and place the lower-leg pad just above your heels. Pull the pad down by bending you...
Seated Hamstring Curls
A useful hamstring option when you want to train one leg at a time. Adjust the machine so the working knee lines up with its pivot and the lower-leg pad sits above your heel. Hold the supports, keep your hips steady, and curl the heel toward the back...
Standing Hamstring Curl
Choose this hamstring and glute exercise if you want to practice a hip hinge with a guided bar path. Set the safety stops, start with the bar in your hands at thigh height, and keep a soft bend in your knees. Push your hips back as you lower the bar ...For straps and belt options I use on lifting days, browse my gym-bag gear.
Smith Machine Romanian Deadlift (RDL)
Quads
For a quad-focused leg day, compare hack squats, pendulum squats, and leg extensions. The squat machines involve several joints, while leg extensions let you focus on knee extension. Adjust each machine to fit you and choose a depth you can repeat wi...
A supported squat option for quad-focused leg training. Set the shoulder pads and safety stops for your height, keep your back against the pad, and place your feet securely on the platform. Bend your knees and hips to lower the sled to a depth you ca...Compare my squat-day shoes, belt options, and knee sleeves here.
Hack Squat
A machine squat option to compare with the hack squat on leg day. Set the pads and safety stops for your height, plant your whole foot on the platform, and learn how the release mechanism works. Lower along the machine’s arc while keeping contact wit...See the squat-day gear I use, with notes on fit and optional accessories.
Pendulum Squat
Use leg extensions when you want a focused quad exercise with a seated setup. Align your knees with the machine’s pivot and place the shin pad above your ankles. Hold the handles, extend your knees smoothly, and lower the weight without letting the s...
Leg Extensions (Quadriceps)
Glutes
Explore hip thrusts and two kickback variations for your glute training. The Smith machine hip thrust uses a supported setup, while machine and cable kickbacks work one leg at a time. Choose the version that feels stable and keep the movement at the ...
A glute exercise that lets you train hip extension with a guided bar. Use a stable bench, suitable bar padding, and correctly positioned safety stops. Support your upper back on the bench, plant both feet, and position the bar across your hip crease....
Smith Machine Hip Thrust
A supported glute exercise for training hip extension one side at a time. Adjust the machine’s pads and platform to your height and follow its setup diagram. Brace against the supports, press the working leg backward from the hip, then return slowly....
Standing Donkey Kick Machine
A single-leg glute option when you have a low pulley and ankle cuff available. Secure the cuff, hold the machine for balance, and keep your pelvis steady. Move the working leg backward from the hip, then return slowly without letting the cable pull y...
Cable Glute Kickbacks
Core/abs
These ab exercise ideas include a cable crunch, hanging knee raise, and Ab Coaster. Choose based on the equipment available and how well you can control your trunk and pelvis. Slow, deliberate repetitions make these movements easier to learn than cha...
A way to add adjustable resistance to an abdominal crunch. Kneel facing a high pulley with the rope beside your head, then curl your ribs toward your pelvis. Keep your arms in place and return slowly instead of pulling the rope down with your hands.
...
Cable Crunch
A core exercise to try once you can comfortably support yourself from a pull-up bar. Begin from a controlled hang, bend your knees, and bring them up while gently curling your pelvis toward your ribs. Lower slowly and let any swinging stop before the...
Hanging Knee Raise
The Ab Coaster offers a supported, kneeling alternative to hanging knee raises. Kneel on the moving carriage, rest your forearms on the pads, and lightly hold the handles. Use your abdominals to draw your knees forward and upward along the track whil...
Ab Coaster Kneeling Knee Raise
Chest
Choose from an incline dumbbell press, chest-focused dips, and a pec deck fly. They offer different pressing and fly patterns for chest training. Use assistance for dips if needed, and prioritize a comfortable shoulder position before adding load.
An incline pressing option for chest training when you want each arm to work independently. Set the bench to a modest incline, plant your feet, and bring the dumbbells into position with control. Press upward, then lower to a comfortable depth with y...Find the dumbbells and bench from my home setup, plus the space checks to make before buying.
Incline Dumbbell Press
A chest and triceps option for lifters who already control bodyweight dips. Use stable parallel bars, keep a slight forward lean, and lower only through a comfortable shoulder range. Press back up smoothly without bouncing or forcing a deep stretch.
...
Weighted Chest Dips
A supported chest fly option that is easy to adjust between sets. Set the seat so the handles or elbow pads match the machine’s instructions and your shoulder height. Bring your arms together in a smooth arc, then return only as far as your shoulders...
Pec Deck Chest Fly
Back
Build your back exercise menu with an assisted pull-up, a supported single-arm dumbbell row, and cable face pulls. These cover vertical pulling, horizontal pulling, and upper-back/rear-shoulder work. Pick a level of assistance or resistance that lets...
Use this variation to practice pull-ups with adjustable assistance. Inspect the band, attach it securely to a suitable bar, and use a stable step to get into position. With a comfortable grip, pull your elbows down toward your sides and lower under c...For a home pull-up station and assistance-band options, browse my home-gym setup.
Band Assisted Pull Up
A supported row for training your back one side at a time. Place one hand and knee on a stable bench, keep your torso steady, and let the other arm hang. Row the dumbbell toward your hip with your elbow close to your side, then lower it under control...My PowerBlocks and adjustable bench are in the home-gym setup list.
Single Arm Dumbbell Row
An upper-back and rear-shoulder accessory exercise for a pull session. With the two-cable setup shown, set the pulleys around face height and use a very light load. Pull toward the sides of your face with your elbows traveling outward, then return sl...
Cable Face Pulls
Shoulders
Compare an overhead press, a cable lateral raise, and a rear-delt row for shoulder training. Each emphasizes a different movement, so select exercises that complement the pressing and pulling already in your routine. Start lighter when learning a new...
A seated overhead press option when you want back support and independent dumbbells. Set the bench nearly upright, plant your feet, and start with the weights at shoulder level. Press through a comfortable overhead path and lower smoothly.
Keep your...
Dumbbell Shoulder Press
A cable option for training the side of the shoulders with one arm at a time. Use a low pulley, hold a stable upright with your free hand, and take a small lean away. Raise the working arm to a comfortable height with a soft bend in the elbow, then l...
Lean Away Cable Lateral Raise
A rear-shoulder and upper-back option that works well with lighter dumbbells. Sit securely on a bench, hinge forward, and let your arms hang. Row with your elbows traveling outward, keeping your torso steady, then lower slowly.
Use a range that lets...
Seated Bent Over Rear Delt Dumbbell Row
Arms
This section covers triceps, biceps, and grip with the JM press, single-arm preacher curl, and plate pinch. The JM press is the more technical option; learn its setup with a light bar before progressing. Keep isolation work controlled and choose weig...
An advanced triceps exercise that combines elements of a close-grip press and an elbow extension. Learn the movement with a light bar and a qualified coach before adding weight; it is easy to turn it into a different exercise. Set up on a flat bench ...
JM Press
A supported curl that makes it easier to notice when one arm starts swinging. Set an incline bench securely, support the back of your upper arm on the pad, and curl a light dumbbell toward your shoulder. Lower slowly through a comfortable elbow range...
Single Arm Dumbbell Preacher Curl
Use this as a grip-training option rather than another arm curl. Start with a light plate whose edge you can securely pinch between your thumb and fingers. Stand tall with the plate beside you and keep it clear of your feet.
Hold for a controlled in...
Plate Pinch
Cardio
Choose cardio you can repeat consistently: an air bike, StairMaster, rowing machine, or a home exercise bike. Start at a manageable pace while learning the equipment. You can use time, distance, or effort to track progress without turning every sessi...
A useful cardio option when you want your arms and legs working together without running. Adjust and secure the seat so you can pedal with a slight bend in the knee at the bottom, then sit tall and grip the moving handles. Begin pedaling gently and c...
Assault Bike
Choose the StairMaster when you want a steady climbing-style cardio session. Learn the stop control, start slowly, and keep your torso upright while stepping at a pace you can maintain. Use the rails for balance without resting your body weight on th...
Stairmaster
A cardio option that rewards rhythm and technique before speed. Adjust the foot straps, sit tall, and start the stroke by pushing with your legs. Follow with a small lean back, then draw the handle toward your lower ribs.
On the return, straighten y...
Rowing
An at-home cardio option if getting to the gym is the main obstacle to consistency. A stationary bike lets you fit a steady ride into your day, and adjustable resistance gives you room to change the effort as you progress.
Before buying this model, ...
MERACH Recumbent Exercise Bike — Home Cardio
Static Stretching
Use these stretches as a separate flexibility practice or after your workout. Keep the position comfortable, breathe normally, and ease out rather than bouncing into a deeper stretch. The banded chest opener is a moving mobility drill unless you paus...
A light-band mobility drill for exploring a comfortable shoulder range. Hold the band with a wide grip in front of your body, keep your ribs down, and slowly raise your arms overhead. Only continue behind your body if you can do so smoothly without p...
Banded Chest Opener
A useful small-space addition for mobility drills and resistance exercises. Having a few resistance levels lets you pick a lighter band for controlled shoulder work and a stronger one for movements that need more tension.
Check the band type and siz...
Exercise Bands (Light, Medium, Heavy)
A more involved stretch that combines hip positioning with upper-back rotation. Lie on your side, bring the top knee forward, and support it with your lower hand or a cushion. Bend the lower leg and use your top hand or a strap to hold its foot if th...
Brettzel Stretch
Use a supported squat hold to explore a comfortable squat position. Hold a stable support, stand with a stance that suits you, and lower only as far as you can keep balance and breathe easily. Let your knees track with your toes.
Stay at a shallower...
Deep Squat Holds