@murphai/murph 1.2.0 → 1.2.3

package/node_modules/@murphai/exercise-library/content/seed/at-home-exercise-strength-addon-250.csv

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-Library,ID,Name,Category,Target Area,Level,Equipment,Position,Modality,Commonness Tier,Short Description,Source URL(s),Steps,Best Practices
-Exercise,EX751,Dumbbell Goblet Squat,Lower Body Strength,"Quads, glutes, core",Beginner,Dumbbell,Standing,Strength,Common,"An at-home strength exercise for quads, glutes, core using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand with feet about shoulder-width apart and hold one dumbbell vertically at chest height. 2) Brace your trunk, sit your hips back, and bend your knees until you reach a comfortable squat depth. 3) Press through your whole foot to stand tall without letting the dumbbell pull you forward. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the dumbbell close to your chest, knees tracking over toes, and ribs stacked over hips. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX752,Double-Dumbbell Front Squat,Lower Body Strength,"Quads, glutes, upper back",Intermediate,Dumbbells,Standing,Strength,Common,"An at-home strength exercise for quads, glutes, upper back using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand tall with two dumbbells held at the fronts of your shoulders and elbows slightly forward. 2) Lower into a squat by bending your hips and knees while keeping your chest lifted. 3) Drive through the floor to stand and squeeze your glutes at the top. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Do not let your elbows collapse; keep your torso tall and use a load you can control. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX753,Double-Dumbbell Suitcase Squat,Lower Body Strength,"Quads, glutes, grip",Beginner,Dumbbells,Standing,Strength,Common,"An at-home strength exercise for quads, glutes, grip using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand with feet hip-width to shoulder-width apart and hold a dumbbell at each side like suitcases. 2) Push your hips back and bend your knees, keeping the weights beside your thighs. 3) Stand up by pressing evenly through both feet and keeping your shoulders level. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Avoid shrugging the weights; keep arms long and knees aligned with the middle toes. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX754,Single-Dumbbell Offset Squat,Lower Body Strength,"Quads, glutes, obliques",Intermediate,Dumbbell,Standing,Strength,Variant,"An at-home strength exercise for quads, glutes, obliques using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold one dumbbell at one shoulder or in one hand by your side and stand with feet shoulder-width apart. 2) Squat down slowly while resisting the urge to lean or twist toward the weight. 3) Stand back up, finish tall, then switch sides after the planned reps. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a lighter load than a normal squat and keep both hips level throughout. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX755,Dumbbell Sumo Squat,Lower Body Strength,"Inner thighs, glutes, quads",Beginner,Dumbbell,Standing,Strength,Common,"An at-home strength exercise for inner thighs, glutes, quads using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Take a wide stance with toes turned slightly out and hold one dumbbell vertically between your legs. 2) Bend your knees and hips, lowering the dumbbell straight down between your feet. 3) Push the floor apart with your feet as you stand back up. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your knees following your toes and avoid rounding your back at the bottom. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX756,Dumbbell Squat to Press,Lower Body Strength,"Quads, glutes, shoulders, core",Intermediate,Dumbbells,Standing,Strength,Common,"An at-home strength exercise for quads, glutes, shoulders, core using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold dumbbells at your shoulders with feet about shoulder-width apart. 2) Squat down under control, then stand powerfully and press the dumbbells overhead as you finish the stand. 3) Lower the dumbbells back to your shoulders before starting the next squat. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Treat it as one smooth movement, but do not arch your low back during the overhead press. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX757,Kettlebell Goblet Squat,Lower Body Strength,"Quads, glutes, core",Beginner,Kettlebell,Standing,Strength,Common,"An at-home strength exercise for quads, glutes, core using kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold the kettlebell by the horns close to your chest and set your feet shoulder-width apart. 2) Brace your core, sit down between your hips, and keep your chest facing forward. 3) Stand by driving through your feet and bringing your hips fully underneath you. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the kettlebell close and let your elbows travel inside your knees if comfortable. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX758,Kettlebell Sumo Deadlift,Lower Body Strength,"Glutes, hamstrings, inner thighs",Beginner,Kettlebell,Standing,Strength,Common,"An at-home strength exercise for glutes, hamstrings, inner thighs using kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place a kettlebell on the floor between your feet and stand wide with toes slightly turned out. 2) Hinge at your hips, bend your knees, and grip the handle with both hands. 3) Stand by pushing the floor away, then lower the kettlebell back between your feet with the same path. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your back neutral and make the lift come from hips and legs, not from yanking with your arms. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX759,Kettlebell Deadlift,Lower Body Strength,"Glutes, hamstrings, back",Beginner,Kettlebell,Standing,Strength,Common,"An at-home strength exercise for glutes, hamstrings, back using kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place the kettlebell between your feet and stand with feet hip-width apart. 2) Push your hips back, soften your knees, and grab the handle with a flat back. 3) Drive your hips forward to stand, then hinge back down until the kettlebell returns to the floor. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the bell close to your body and pause if you feel your lower back rounding. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX760,Dumbbell Deadlift,Lower Body Strength,"Glutes, hamstrings, back",Beginner,Dumbbells,Standing,Strength,Common,"An at-home strength exercise for glutes, hamstrings, back using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold two dumbbells in front of your thighs with feet hip-width apart. 2) Hinge at your hips and bend your knees slightly, sliding the dumbbells down near your legs. 3) Stand tall by pressing through your feet and squeezing your glutes. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Think hips back first, not knees forward first, and keep the dumbbells close. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX761,Double-Dumbbell Romanian Deadlift,Lower Body Strength,"Hamstrings, glutes, back",Intermediate,Dumbbells,Standing,Strength,Common,"An at-home strength exercise for hamstrings, glutes, back using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand tall holding dumbbells in front of your thighs with palms facing you. 2) Push your hips back while keeping a slight knee bend until you feel your hamstrings load. 3) Drive your hips forward to return to standing without leaning back at the top. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your spine long and stop the descent before your back wants to round. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX762,Dumbbell Single-Leg Romanian Deadlift,Lower Body Strength,"Hamstrings, glutes, balance",Intermediate,Dumbbell,Standing,Strength,Common,"An at-home strength exercise for hamstrings, glutes, balance using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold one or two dumbbells and balance on one leg with a soft knee. 2) Hinge forward as your free leg reaches back, keeping hips as square as possible. 3) Pull yourself back to standing by squeezing the glute of the working leg. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Move slowly and lightly touch a wall or chair if balance limits your hinge quality. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX763,Dumbbell Kickstand Romanian Deadlift,Lower Body Strength,"Hamstrings, glutes",Beginner,Dumbbells,Standing,Strength,Common,"An at-home strength exercise for hamstrings, glutes using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place most of your weight on one front foot and set the other toes lightly behind you like a kickstand. 2) Hold dumbbells in front of your thighs and hinge back through the front hip. 3) Stand up by driving through the front heel and keeping the rear foot only lightly loaded. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep hips level and use the back leg for balance, not to turn it into a regular deadlift. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX764,Dumbbell Swing,Lower Body Strength,"Glutes, hamstrings, core",Advanced,Dumbbell,Standing,Power,Variant,"An at-home power exercise for glutes, hamstrings, core using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold one dumbbell by one end with both hands and stand with feet slightly wider than hip-width. 2) Hike the dumbbell back between your legs by hinging at the hips, then snap your hips forward. 3) Let the dumbbell float to about chest height, then guide it back into the next hinge. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a hip hinge, not a squat or shoulder raise; start light and keep the weight away from fragile objects. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX765,Dumbbell Reverse Lunge,Lower Body Strength,"Quads, glutes, hamstrings",Intermediate,Dumbbells,Standing,Strength,Common,"An at-home strength exercise for quads, glutes, hamstrings using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand tall holding dumbbells at your sides. 2) Step one foot back and lower until both knees bend comfortably. 3) Push through the front foot to return to standing, then repeat or alternate sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your front knee stable and your torso tall instead of dumping weight into the back leg. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX766,Dumbbell Forward Lunge,Lower Body Strength,"Quads, glutes, balance",Intermediate,Dumbbells,Standing,Strength,Common,"An at-home strength exercise for quads, glutes, balance using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold dumbbells at your sides and stand with feet together. 2) Step forward with one foot and lower until your front thigh approaches parallel to the floor. 3) Push back through the front foot to return to the start position. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Take a long enough step that your front heel stays down and your knee does not collapse inward. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX767,Dumbbell Lateral Lunge,Lower Body Strength,"Glutes, adductors, quads",Intermediate,Dumbbells,Standing,Strength,Common,"An at-home strength exercise for glutes, adductors, quads using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold dumbbells at your sides or in front of your body and stand tall. 2) Step out to one side, bend that knee, and sit your hips back while the other leg stays straighter. 3) Push through the bent-leg foot to return to the center. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the moving knee tracking over the toes and keep the straight-leg foot flat if possible. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX768,Dumbbell Curtsy Lunge,Lower Body Strength,"Glutes, quads, outer hips",Intermediate,Dumbbells,Standing,Strength,Variant,"An at-home strength exercise for glutes, quads, outer hips using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold dumbbells at your sides and stand with feet hip-width apart. 2) Step one leg diagonally behind the other and lower into a curtsy position. 3) Press through the front foot to stand and bring the back leg forward again. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the front knee from caving inward and make the diagonal step small if your hips feel pinched. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX769,Goblet Reverse Lunge,Lower Body Strength,"Glutes, quads, core",Beginner,Dumbbell or kettlebell,Standing,Strength,Common,"An at-home strength exercise for glutes, quads, core using dumbbell or kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold one weight at chest height and stand tall. 2) Step one foot backward and lower into a lunge while keeping the weight close to your chest. 3) Drive through the front foot to return to standing. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your ribs down and avoid leaning back to counterbalance the weight. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX770,Goblet Lateral Lunge,Lower Body Strength,"Adductors, glutes, quads",Intermediate,Dumbbell or kettlebell,Standing,Strength,Variant,"An at-home strength exercise for adductors, glutes, quads using dumbbell or kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold one weight at chest height and stand with feet together. 2) Step to one side, bend the stepping knee, and sit your hips back into that side. 3) Push off the floor to return to standing, then repeat on the other side if alternating. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the weight close and maintain a long spine rather than folding over the load. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX771,Dumbbell Walking Lunge in Place,Lower Body Strength,"Quads, glutes, balance",Intermediate,Dumbbells,Standing,Strength,Variant,"An at-home strength exercise for quads, glutes, balance using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold dumbbells at your sides and find a clear lane or stay in one spot. 2) Step forward into a lunge, rise up, and bring the back foot forward to meet or pass the front foot. 3) Continue stepping forward, or alternate forward and backward if space is limited. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Control each landing and avoid letting speed turn the reps sloppy. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX772,Dumbbell Bulgarian Split Squat,Lower Body Strength,"Quads, glutes, balance",Advanced,Dumbbells and chair,Standing with rear foot elevated,Strength,Common,"An at-home strength exercise for quads, glutes, balance using dumbbells and chair.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand a short stride in front of a chair with the top of one foot resting behind you and dumbbells at your sides. 2) Lower straight down until your front knee and hip bend comfortably. 3) Drive through the front foot to stand back up without bouncing off the back foot. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Start with bodyweight first and keep most of the work in the front leg. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX773,Dumbbell Step-Up,Lower Body Strength,"Quads, glutes, calves",Intermediate,Dumbbells and step,Standing,Strength,Common,"An at-home strength exercise for quads, glutes, calves using dumbbells and step.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand facing a sturdy step while holding dumbbells at your sides. 2) Place one foot fully on the step and drive through that foot to stand on top. 3) Step down slowly with control, then repeat on the same side or alternate. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a step height that lets you keep the working knee aligned and avoid pushing off the floor leg. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX774,Dumbbell Lateral Step-Up,Lower Body Strength,"Glutes, quads, outer hips",Intermediate,Dumbbells and step,Standing sideways,Strength,Variant,"An at-home strength exercise for glutes, quads, outer hips using dumbbells and step.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand sideways next to a sturdy step and hold dumbbells at your sides. 2) Place the near foot on the step and push through it to lift your body up. 3) Lower back down slowly to the starting side position. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your hips level and do not let the stepping knee drift inward. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX775,Dumbbell Step-Down,Lower Body Strength,"Quads, glutes, knee control",Intermediate,Dumbbells and low step,Standing on step,Strength,Variant,"An at-home strength exercise for quads, glutes, knee control using dumbbells and low step.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand on a low step with dumbbells at your sides and one foot near the edge. 2) Slowly bend the standing knee and reach the free heel toward the floor. 3) Lightly tap the heel, then press through the step to stand tall again. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Prioritize a slow lowering phase and keep the working knee over the middle toes. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX776,Suitcase Step-Up,Lower Body Strength,"Quads, glutes, obliques",Intermediate,Dumbbell or backpack and step,Standing,Strength,Variant,"An at-home strength exercise for quads, glutes, obliques using dumbbell or backpack and step.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold a weight in one hand at your side and stand facing a step. 2) Step up with the leg opposite or same side as the weight, keeping your torso upright. 3) Step back down under control and switch weight sides after the set. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Resist side bending; imagine a zipper running straight up the front of your body. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX777,Dumbbell Split Squat,Lower Body Strength,"Quads, glutes",Intermediate,Dumbbells,Split stance,Strength,Common,"An at-home strength exercise for quads, glutes using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Take a long split stance and hold dumbbells at your sides. 2) Bend both knees and lower straight down until your back knee approaches the floor. 3) Press through the front foot to return to the top of the split stance. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the stance long enough for balance and keep your front heel planted. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX778,Goblet Split Squat,Lower Body Strength,"Quads, glutes, core",Beginner,Dumbbell or kettlebell,Split stance,Strength,Common,"An at-home strength exercise for quads, glutes, core using dumbbell or kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold one weight at chest height and set your feet in a long split stance. 2) Lower straight down, keeping your chest tall and weight close. 3) Drive through the front foot to rise back to the top. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the front knee steady and avoid leaning backward to compensate for the weight. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX779,B-Stance Goblet Squat,Lower Body Strength,"Quads, glutes, single-leg control",Intermediate,Dumbbell or kettlebell,Standing staggered stance,Strength,Variant,"An at-home strength exercise for quads, glutes, single-leg control using dumbbell or kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold a weight at your chest and stand with one foot slightly behind the other, back heel lifted. 2) Squat mainly through the front leg while the rear toes help balance. 3) Stand back up by pressing through the front foot. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep about 70 to 90 percent of the load on the front leg and switch sides evenly. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX780,Split Squat with Front Heel Lift,Lower Body Strength,"Quads, calves, glutes",Advanced,None,Split stance,Strength,Variant,"An at-home strength exercise for quads, calves, glutes using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set up in a split stance with your front foot flat and back heel lifted. 2) Lower into a split squat and, near the top, rise onto the ball of the front foot. 3) Lower the front heel before starting the next rep. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the heel lift controlled and skip it if it bothers the front knee or ankle. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX781,Tempo Split Squat with Three-Second Lower,Lower Body Strength,"Quads, glutes",Intermediate,None,Split stance,Strength,Variant,"An at-home strength exercise for quads, glutes using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Start in a stable split stance with hands on hips or lightly touching a wall. 2) Lower for a slow count of three until your back knee nears the floor. 3) Stand up smoothly in about one second and reset your balance. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Own the tempo; do not relax at the bottom or bounce out of the rep. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX782,Cyclist Squat,Lower Body Strength,"Quads, glutes",Intermediate,Book or wedge,Standing,Strength,Variant,"An at-home strength exercise for quads, glutes using book or wedge.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand with heels elevated on a sturdy book or wedge and feet close together. 2) Keep your torso tall and bend your knees forward as you squat down. 3) Press through the balls of your feet and heels to stand back up. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a small heel lift and pain-free range; this is meant to bias quads, not force knee discomfort. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX783,Spanish Squat with Band,Lower Body Strength,"Quads, glutes",Intermediate,Heavy resistance band and anchor,Standing,Strength,Variant,"An at-home strength exercise for quads, glutes using heavy resistance band and anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Anchor a heavy band behind knee height, step inside it, and place the band behind both knees. 2) Lean back slightly into the band and sit straight down into a squat. 3) Drive through your feet to stand while keeping band tension behind the knees. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a secure anchor and keep your torso upright; the band should support the movement, not jerk you backward. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX784,Assisted Sissy Squat,Lower Body Strength,Quads,Advanced,Doorframe or sturdy support,Standing,Strength,Variant,An at-home strength exercise for quads using doorframe or sturdy support.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold a sturdy support with one hand and stand tall with feet hip-width apart. 2) Rise onto your toes, let your knees travel forward, and lean your torso back slightly as one straight line. 3) Use your quads and the support to return to standing. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the range small at first and avoid this exercise if it causes knee pain. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX785,Kneeling Leg Extension,Lower Body Strength,"Quads, hip flexors",Intermediate,Mat,Tall kneeling,Strength,Variant,"An at-home strength exercise for quads, hip flexors using mat.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Kneel on a mat with knees hip-width apart and torso tall. 2) Brace your core and lean your body backward from the knees as far as you can control. 3) Use your quads to pull yourself back to tall kneeling. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep hips open and ribs down; the body should move as one straight line from knees to shoulders. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX786,Wall-Supported Single-Leg Squat,Lower Body Strength,"Quads, glutes, balance",Advanced,Wall,Standing,Strength,Variant,"An at-home strength exercise for quads, glutes, balance using wall.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand beside a wall and lightly touch it with one hand while balancing on one leg. 2) Sit your hips back and bend the standing knee into a small single-leg squat. 3) Press through the standing foot to return to tall balance. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use the wall for balance only and keep the knee from diving inward. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX787,Sliding Forward Lunge,Lower Body Strength,"Quads, glutes, hamstrings",Intermediate,Towel or slider,Standing,Strength,Variant,"An at-home strength exercise for quads, glutes, hamstrings using towel or slider.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand with one foot on a towel or slider and the other foot planted. 2) Slide the towel foot forward as the planted knee bends and hips lower. 3) Pull the sliding foot back under you using control through the planted leg. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Move slowly and keep most of your weight over the planted foot. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX788,Slider Skater Lunge,Lower Body Strength,"Glutes, quads, outer hips",Intermediate,Towel or slider,Standing,Strength,Variant,"An at-home strength exercise for glutes, quads, outer hips using towel or slider.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand with one foot planted and the other foot on a towel behind and slightly across your body. 2) Slide the towel foot diagonally back into a skater-style lunge. 3) Drive through the planted foot and slide the back foot forward again. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the front knee stable and do not let the sliding leg pull your hips out of alignment. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX789,Stair Calf Raise,Lower Body Strength,"Calves, ankles",Beginner,Stair or step,Standing,Strength,Common,"An at-home strength exercise for calves, ankles using stair or step.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand on a stair with the balls of your feet on the edge and hold a rail for support. 2) Lift your heels as high as comfortable, squeezing your calves at the top. 3) Lower your heels slowly until you feel a mild stretch, then repeat. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use the rail for balance and control both the lift and the lower instead of bouncing. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX790,Dumbbell Calf Raise,Lower Body Strength,"Calves, ankles",Beginner,Dumbbells,Standing,Strength,Common,"An at-home strength exercise for calves, ankles using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand tall holding dumbbells at your sides with feet hip-width apart. 2) Rise onto the balls of your feet and pause briefly at the top. 3) Lower your heels to the floor with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep ankles from rolling outward and use a wall touch if balance is limiting the calf work. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX791,Single-Leg Seated Calf Raise with Dumbbell,Lower Body Strength,"Soleus, calves",Intermediate,Dumbbell and chair,Seated,Strength,Variant,"An at-home strength exercise for soleus, calves using dumbbell and chair.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Sit on a chair with one foot flat and a dumbbell resting gently on that thigh near the knee. 2) Lift the heel of the loaded foot as high as you can while the ball of the foot stays down. 3) Lower the heel slowly and repeat before switching legs. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the dumbbell stable with your hands and move through the ankle, not by bouncing the knee. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX792,Wall-Sit Tibialis Raise,Lower Body Strength,"Shins, quads",Beginner,Wall,Wall sit,Strength,Variant,"An at-home strength exercise for shins, quads using wall.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lean against a wall in a partial wall sit with heels on the floor. 2) Lift your toes toward your shins while keeping heels planted. 3) Lower the toes back down and continue for controlled reps. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the wall sit shallow if needed and avoid rocking your hips to lift the toes. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX793,Band-Resisted Squat,Lower Body Strength,"Quads, glutes, core",Intermediate,Long resistance band,Standing,Strength,Variant,"An at-home strength exercise for quads, glutes, core using long resistance band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand on the middle of a long band and hold the ends at shoulder height. 2) Squat down while keeping band tension and your chest lifted. 3) Stand up against the band until hips and knees are straight. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the band under the middle of your feet and do not let it pull your shoulders forward. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX794,Suspension Trainer Squat,Lower Body Strength,"Quads, glutes",Beginner,Suspension trainer,Standing,Strength,Variant,"An at-home strength exercise for quads, glutes using suspension trainer.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold the suspension handles and step back until your arms are straight with light tension. 2) Sit into a squat while using the handles for balance and assistance. 3) Drive through your feet to stand, using less arm help as you improve. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your weight in your legs; the straps should guide you, not do the whole movement. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX795,Dumbbell Hip Thrust,Glutes & Hips,"Glutes, hamstrings, core",Intermediate,Dumbbell and couch,Shoulders elevated,Strength,Common,"An at-home strength exercise for glutes, hamstrings, core using dumbbell and couch.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Sit on the floor with upper back against a couch and a dumbbell resting across your hips. 2) Plant your feet, brace your ribs down, and drive your hips upward. 3) Pause with hips extended, then lower your hips under control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your chin tucked and avoid over-arching your lower back at the top. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX796,Loaded Couch Hip Thrust,Glutes & Hips,"Glutes, hamstrings",Intermediate,Backpack and couch,Shoulders elevated,Strength,Variant,"An at-home strength exercise for glutes, hamstrings using backpack and couch.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place your upper back on a couch and set a loaded backpack across your hips. 2) Start with hips lowered, feet planted, and shins roughly vertical at the top position. 3) Drive hips up, squeeze glutes, then lower back down slowly. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Pad the hips if needed and keep the backpack centered so it does not slide. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX797,Dumbbell Glute Bridge,Glutes & Hips,"Glutes, hamstrings",Beginner,Dumbbell,Supine,Strength,Common,"An at-home strength exercise for glutes, hamstrings using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with knees bent, feet flat, and a dumbbell resting across your hips. 2) Brace your core and press through your heels to lift your hips. 3) Pause at the top, then lower your hips back to the floor. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep knees tracking forward and squeeze glutes rather than arching your back. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX798,Single-Dumbbell Glute Bridge March,Glutes & Hips,"Glutes, hamstrings, core",Intermediate,Dumbbell,Supine,Strength,Variant,"An at-home strength exercise for glutes, hamstrings, core using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back in a glute bridge position with one dumbbell across your hips. 2) Lift your hips and hold them level as you raise one knee toward your chest. 3) Place that foot down and alternate legs while keeping the bridge up. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a lighter load and stop the set if your hips start dropping side to side. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX799,Mini-Band Glute Bridge March,Glutes & Hips,"Glutes, outer hips, core",Intermediate,Mini band,Supine,Strength,Variant,"An at-home strength exercise for glutes, outer hips, core using mini band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place a mini band above your knees and lie on your back with feet flat. 2) Lift into a glute bridge while pressing knees gently outward into the band. 3) March one knee up at a time without letting the pelvis rotate. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep constant band tension and make the march small enough to control. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX800,Dumbbell Frog Pump,Glutes & Hips,Glutes,Beginner,Dumbbell,Supine,Strength,Common,An at-home strength exercise for glutes using dumbbell.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with soles of feet together, knees open, and a dumbbell across your hips. 2) Press the edges of your feet together and lift your hips by squeezing your glutes. 3) Lower your hips back down and repeat with a short, controlled range. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Do not force the knees wide; focus on glute squeeze and neutral ribs. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX801,Mini-Band Frog Pump,Glutes & Hips,"Glutes, outer hips",Beginner,Mini band,Supine,Strength,Variant,"An at-home strength exercise for glutes, outer hips using mini band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place a mini band above your knees and set soles of feet together on the floor. 2) Press knees outward into the band and lift your hips a few inches. 3) Lower your hips back down while keeping the feet together. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep reps smooth and avoid turning it into a lower-back arch. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX802,Dumbbell Bridge Pullover,Glutes & Hips,"Glutes, lats, core",Intermediate,Dumbbell,Supine bridge,Strength,Variant,"An at-home strength exercise for glutes, lats, core using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with knees bent, hips lifted in a bridge, and one dumbbell held over your chest. 2) Keep hips high as you slowly lower the dumbbell behind your head with mostly straight arms. 3) Pull the dumbbell back over your chest and reset the bridge height. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a light dumbbell and keep ribs down so the pullover does not pull your back into an arch. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX803,Mini-Band Standing Hip Abduction Hold,Glutes & Hips,"Glute medius, outer hips",Beginner,Mini band,Standing,Strength,Variant,"An at-home strength exercise for glute medius, outer hips using mini band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place a mini band above your ankles or knees and stand tall holding a chair. 2) Shift weight to one leg and move the other leg slightly out to the side. 3) Hold the leg out for a few seconds, then return with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep toes pointing mostly forward and avoid leaning your torso away from the working hip. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX804,Mini-Band Standing Hip Extension Hold,Glutes & Hips,"Glutes, hamstrings",Beginner,Mini band,Standing,Strength,Variant,"An at-home strength exercise for glutes, hamstrings using mini band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place a mini band above your ankles or knees and stand facing a chair for support. 2) Shift weight to one leg and press the other leg straight back a few inches. 3) Hold briefly, then bring the foot back under your hip. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your pelvis level and do not arch your low back to move the leg farther. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX805,Mini-Band Standing Hip Flexion March,Glutes & Hips,"Hip flexors, glutes, core",Beginner,Mini band,Standing,Strength,Variant,"An at-home strength exercise for hip flexors, glutes, core using mini band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place a mini band around the feet or above the knees and stand tall. 2) Lift one knee toward hip height against the band while the standing leg stays steady. 3) Lower the foot and alternate sides like a slow march. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Stand tall and lift from the hip rather than leaning backward. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX806,Standing Hip Hike on Step,Glutes & Hips,"Outer hips, pelvis control",Intermediate,Low step,Standing on step,Strength,Common,"An at-home strength exercise for outer hips, pelvis control using low step.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand sideways on a low step with one foot on the edge and the other leg hanging free. 2) Keep the standing knee mostly straight and let the free hip drop slightly. 3) Use the outer hip of the standing leg to lift the free hip back level. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Make the movement small and controlled; do not bend and straighten the knee to fake the hip hike. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX807,Side-Lying Copenhagen Adduction Lift,Glutes & Hips,"Inner thighs, obliques",Advanced,Chair or couch,Side-lying,Strength,Variant,"An at-home strength exercise for inner thighs, obliques using chair or couch.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your side with your top lower leg resting on a chair and bottom leg on the floor. 2) Press the top leg into the chair and lift your hips slightly into a short side plank. 3) Lower your hips back down with control before the next rep. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Start with the knee supported instead of the ankle and keep the shoulder stacked over the elbow. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX808,Elevated Copenhagen Hip Adduction,Glutes & Hips,"Adductors, obliques",Advanced,Chair or couch,Side plank,Strength,Variant,"An at-home strength exercise for adductors, obliques using chair or couch.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set up in a side plank with your top leg supported on a chair and bottom leg free. 2) Lift the bottom leg up toward the supported leg and squeeze the inner thighs. 3) Lower the bottom leg without letting your hips sag. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a short lever first and stop if you feel groin discomfort beyond normal muscle effort. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX809,Chair-Supported Hip Airplane,Glutes & Hips,"Glutes, outer hips, balance",Intermediate,Chair,Single-leg standing,Strength,Variant,"An at-home strength exercise for glutes, outer hips, balance using chair.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand on one leg and hold the back of a chair lightly for support. 2) Hinge forward slightly and rotate your pelvis open and closed around the standing hip. 3) Return to a square-hip position before standing tall again. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Move from the hip, not the low back, and keep the standing knee softly bent. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX810,Dumbbell Hamstring Bridge Walkout,Glutes & Hips,"Hamstrings, glutes",Intermediate,Dumbbell,Supine,Strength,Variant,"An at-home strength exercise for hamstrings, glutes using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with a dumbbell across your hips and lift into a bridge. 2) Walk your heels away from your body one small step at a time. 3) Walk the feet back in and lower your hips after completing the walkout. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep hips lifted and stop before your hamstrings cramp or your back arches. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX811,Stability Ball Glute Bridge,Glutes & Hips,"Glutes, hamstrings, core",Beginner,Stability ball,Supine,Strength,Common,"An at-home strength exercise for glutes, hamstrings, core using stability ball.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with heels on a stability ball and arms on the floor. 2) Press heels into the ball and lift your hips into a straight line. 3) Lower your hips slowly while keeping the ball steady. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep ribs down and use a wall or wider arm position if the ball rolls too much. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX812,Stability Ball Hip Thrust,Glutes & Hips,"Glutes, hamstrings, core",Intermediate,Stability ball,Shoulders elevated,Strength,Variant,"An at-home strength exercise for glutes, hamstrings, core using stability ball.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Rest your upper back on a stability ball with feet planted wide for balance. 2) Lower your hips, then drive them upward into a hip thrust. 3) Pause briefly at the top before lowering again. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Move slowly because the ball is unstable; keep your neck relaxed and eyes forward. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX813,Stability Ball Hamstring Curl,Glutes & Hips,"Hamstrings, glutes",Intermediate,Stability ball,Supine,Strength,Common,"An at-home strength exercise for hamstrings, glutes using stability ball.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with heels on a stability ball and hips lifted. 2) Pull the ball toward your hips by bending your knees. 3) Roll the ball back out while keeping hips lifted as much as possible. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep hips level and reduce range if your hamstrings cramp or the ball wobbles excessively. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX814,Single-Leg Stability Ball Hamstring Curl,Glutes & Hips,"Hamstrings, glutes, core",Advanced,Stability ball,Supine,Strength,Variant,"An at-home strength exercise for hamstrings, glutes, core using stability ball.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with one heel on a stability ball and the other leg lifted. 2) Lift your hips and curl the ball in by bending the working knee. 3) Extend the leg to roll the ball away, then lower only after the rep is controlled. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Master the two-leg version first and keep the pelvis from twisting. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX815,Slider Glute Bridge Curl,Glutes & Hips,"Hamstrings, glutes",Intermediate,Towels or sliders,Supine,Strength,Variant,"An at-home strength exercise for hamstrings, glutes using towels or sliders.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with heels on towels and hips lifted in a bridge. 2) Slide both heels away until your legs are nearly straight. 3) Pull heels back under your knees and keep hips lifted through the curl. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a smooth floor and avoid sliding farther than you can pull back with control. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX816,Assisted Couch Nordic Curl,Glutes & Hips,Hamstrings,Advanced,Couch or heavy anchor,Tall kneeling,Strength,Variant,An at-home strength exercise for hamstrings using couch or heavy anchor.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Kneel on a mat with your ankles secured under a heavy couch or held by a partner. 2) Keep your body straight from knees to shoulders and slowly lower forward. 3) Catch yourself with your hands, then push lightly to return to tall kneeling. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the lowering slow and use your hands as much as needed; this is very demanding. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX817,Chair Hamstring Isometric Hold,Glutes & Hips,"Hamstrings, glutes",Beginner,Chair,Supine,Isometric strength,Common,"An at-home isometric strength exercise for hamstrings, glutes using chair.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with heels on a chair and knees bent about 90 degrees. 2) Dig your heels down into the chair and lift your hips slightly. 3) Hold the pressure for the target time, then lower with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the pressure even through both heels and avoid gripping with your lower back. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX818,Side Plank Banded Clamshell,Glutes & Hips,"Outer hips, obliques",Advanced,Mini band,Side plank from knees,Strength,Variant,"An at-home strength exercise for outer hips, obliques using mini band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place a mini band above your knees and set up in a side plank from your knees. 2) Lift your hips and open the top knee like a clamshell while feet stay together. 3) Close the knee and repeat while maintaining the side plank. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your shoulder stacked over your elbow and make the hip opening small but controlled. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX819,Quadruped Banded Fire Hydrant,Glutes & Hips,"Outer hips, glutes",Intermediate,Mini band,Quadruped,Strength,Variant,"An at-home strength exercise for outer hips, glutes using mini band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place a mini band above your knees and set up on hands and knees. 2) Keeping the knee bent, lift one leg out to the side against the band. 3) Lower the knee back under your hip without shifting your torso. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep both hands pressing into the floor and avoid rotating your pelvis open. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX820,Quadruped Banded Donkey Kick,Glutes & Hips,"Glutes, hamstrings",Intermediate,Mini band,Quadruped,Strength,Variant,"An at-home strength exercise for glutes, hamstrings using mini band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place a mini band around your thighs and set up on hands and knees. 2) Drive one heel upward and slightly back while keeping the knee bent. 3) Lower the knee under your hip and repeat before switching sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your core braced and stop before your low back arches. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX821,Supine Banded Hip Flexion March,Glutes & Hips,"Hip flexors, lower abs",Beginner,Mini band,Supine,Strength,Variant,"An at-home strength exercise for hip flexors, lower abs using mini band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with a mini band around the feet and knees bent. 2) Brace your core and lift one knee toward your chest against the band. 3) Lower the foot to the floor and alternate sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your low back heavy on the floor and move from the hip, not momentum. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX822,Side-Lying Adduction Pulse,Glutes & Hips,Inner thighs,Beginner,None,Side-lying,Strength,Variant,An at-home strength exercise for inner thighs using no equipment.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your side with the bottom leg straight and top foot planted in front of it. 2) Lift the bottom leg a few inches off the floor. 3) Pulse the leg in a small range, then lower with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep hips stacked and make the movement come from the inner thigh, not the foot. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX823,Glute Bridge Hamstring Walkout with Pause,Glutes & Hips,"Hamstrings, glutes",Intermediate,None,Supine,Strength,Variant,"An at-home strength exercise for hamstrings, glutes using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with feet flat and lift into a bridge. 2) Walk your heels away in small steps and pause when your legs are almost straight. 3) Walk the heels back under your knees and lower your hips. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep hips from sagging during the pause and shorten the walkout if needed. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX824,Dumbbell Staggered Hip Thrust,Glutes & Hips,"Glutes, hamstrings",Intermediate,Dumbbell and couch,Shoulders elevated,Strength,Variant,"An at-home strength exercise for glutes, hamstrings using dumbbell and couch.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set your upper back on a couch with a dumbbell across your hips and one foot slightly ahead of the other. 2) Drive through the closer foot and lift your hips to the top. 3) Lower slowly and repeat before switching the staggered foot position. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) The front foot should help lightly; keep most of the work in the closer working glute. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX825,Kettlebell Hip Thrust,Glutes & Hips,"Glutes, hamstrings",Intermediate,Kettlebell and couch,Shoulders elevated,Strength,Variant,"An at-home strength exercise for glutes, hamstrings using kettlebell and couch.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Rest your upper back on a couch and place a kettlebell carefully across your hips. 2) Plant your feet and drive your hips upward until your torso is nearly parallel to the floor. 3) Lower your hips back down with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Hold the kettlebell securely and pad the hips if the handle is uncomfortable. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX826,Mini-Band Quadruped Hip Extension Pulse,Glutes & Hips,Glutes,Beginner,Mini band,Quadruped,Strength,Variant,An at-home strength exercise for glutes using mini band.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place a mini band above the knees and set up on hands and knees. 2) Extend one leg back with the knee bent or nearly straight. 3) Pulse the heel upward in a small range before bringing the knee back under you. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your pelvis square and make the pulse small enough to avoid back movement. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX827,Standing Banded Hip Airplane Prep,Glutes & Hips,"Glutes, outer hips, balance",Intermediate,Mini band and chair,Standing,Strength,Variant,"An at-home strength exercise for glutes, outer hips, balance using mini band and chair.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place a mini band above your knees and stand on one leg with light chair support. 2) Hinge slightly and rotate the free hip open a few inches against the band. 3) Rotate back to square and stand tall again. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use the chair for balance and keep the standing knee softly bent. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX828,Frog Bridge Hold with Abduction,Glutes & Hips,"Glutes, outer hips",Beginner,Mini band,Supine,Isometric strength,Variant,"An at-home isometric strength exercise for glutes, outer hips using mini band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with soles together, knees open, and a mini band above your knees. 2) Lift your hips into a frog bridge and gently press knees outward. 3) Hold the top position for the target time, then lower slowly. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the hold in your glutes and avoid forcing your knees wider than comfortable. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX829,Hip Thrust March on Couch,Glutes & Hips,"Glutes, hamstrings, core",Intermediate,Couch,Shoulders elevated,Strength,Variant,"An at-home strength exercise for glutes, hamstrings, core using couch.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place upper back on a couch, feet flat, and lift hips into a hip thrust. 2) Keep hips high as you lift one foot a few inches from the floor. 3) Set that foot down and alternate sides while maintaining the top position. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the pelvis level and make the march slow rather than high. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX830,Dumbbell Floor Press,Upper Body Push,"Chest, triceps, shoulders",Beginner,Dumbbells,Supine,Strength,Common,"An at-home strength exercise for chest, triceps, shoulders using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with knees bent and dumbbells held beside your chest. 2) Press the dumbbells upward until your arms are straight but not locked aggressively. 3) Lower your upper arms to the floor with control before the next rep. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep wrists stacked over elbows and stop the elbows softly on the floor instead of bouncing. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX831,Alternating Dumbbell Floor Press,Upper Body Push,"Chest, triceps, core",Intermediate,Dumbbells,Supine,Strength,Variant,"An at-home strength exercise for chest, triceps, core using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with both dumbbells pressed above your chest. 2) Lower one dumbbell to the floor while the other stays up. 3) Press it back up and alternate sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the non-moving arm stable and avoid twisting your torso as one weight moves. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX832,Neutral-Grip Dumbbell Floor Press,Upper Body Push,"Chest, triceps, shoulders",Beginner,Dumbbells,Supine,Strength,Common,"An at-home strength exercise for chest, triceps, shoulders using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back and hold dumbbells with palms facing each other. 2) Lower elbows toward the floor close to your sides. 3) Press the dumbbells back over your chest in the same neutral grip. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep elbows about 30 to 45 degrees from your body to reduce shoulder strain. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX833,Dumbbell Floor Fly,Upper Body Push,"Chest, shoulders",Intermediate,Dumbbells,Supine,Strength,Variant,"An at-home strength exercise for chest, shoulders using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with light dumbbells above your chest and a slight bend in your elbows. 2) Open your arms out to the sides until your upper arms lightly touch the floor. 3) Squeeze your chest to bring the dumbbells back over the chest. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use light weights and keep elbows softly bent; the floor should limit the range safely. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX834,Dumbbell Crush Floor Press,Upper Body Push,"Chest, triceps",Intermediate,Dumbbells,Supine,Strength,Variant,"An at-home strength exercise for chest, triceps using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back and press two dumbbells together over your chest. 2) Keep squeezing the dumbbells together as you lower them toward your sternum. 3) Press back up while maintaining inward pressure. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Move slowly and keep shoulders down away from your ears. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX835,Dumbbell Pullover on Floor,Upper Body Push,"Chest, lats, serratus",Intermediate,Dumbbell,Supine,Strength,Variant,"An at-home strength exercise for chest, lats, serratus using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back holding one dumbbell over your chest with both hands. 2) With ribs down, lower the dumbbell behind your head until your arms approach the floor. 3) Pull the dumbbell back over your chest without bending your elbows much more. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a light load and stop the range before your lower back arches. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX836,Dumbbell Seated Shoulder Press,Upper Body Push,"Shoulders, triceps",Beginner,Dumbbells and chair,Seated,Strength,Common,"An at-home strength exercise for shoulders, triceps using dumbbells and chair.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Sit tall on a chair with dumbbells at shoulder height and palms facing forward or inward. 2) Press the dumbbells overhead until your arms are straight. 3) Lower them back to shoulder height under control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep ribs down and avoid leaning back against momentum. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX837,Dumbbell Standing Shoulder Press,Upper Body Push,"Shoulders, triceps, core",Intermediate,Dumbbells,Standing,Strength,Common,"An at-home strength exercise for shoulders, triceps, core using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand with feet hip-width apart and dumbbells at shoulder height. 2) Brace your core and press both dumbbells overhead. 3) Lower them back to shoulder height before the next rep. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Squeeze glutes lightly to keep your low back from arching. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX838,Dumbbell Push Press,Upper Body Push,"Shoulders, triceps, legs",Intermediate,Dumbbells,Standing,Power,Common,"An at-home power exercise for shoulders, triceps, legs using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold dumbbells at your shoulders with feet under hips. 2) Dip slightly by bending knees and hips, then drive up through your legs. 3) Use that leg drive to press the dumbbells overhead, then lower to shoulders. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the dip shallow and vertical; do not turn it into a full squat. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX839,Dumbbell Arnold Press,Upper Body Push,"Shoulders, triceps",Intermediate,Dumbbells,Standing or seated,Strength,Common,"An at-home strength exercise for shoulders, triceps using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold dumbbells in front of your shoulders with palms facing you. 2) Rotate your palms outward as you press the dumbbells overhead. 3) Reverse the rotation as you lower the dumbbells back to the start. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a smooth rotation and keep the weights light enough to avoid shoulder pinching. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX840,Single-Arm Dumbbell Overhead Press,Upper Body Push,"Shoulders, triceps, obliques",Intermediate,Dumbbell,Standing,Strength,Common,"An at-home strength exercise for shoulders, triceps, obliques using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold one dumbbell at shoulder height with feet hip-width apart. 2) Brace your core and press the dumbbell overhead without leaning sideways. 3) Lower it back to shoulder height and finish the set before switching sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the opposite ribs down and resist side bending throughout the press. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX841,Half-Kneeling Dumbbell Press,Upper Body Push,"Shoulders, triceps, core",Intermediate,Dumbbell,Half kneeling,Strength,Variant,"An at-home strength exercise for shoulders, triceps, core using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set up half-kneeling with one knee down and one foot forward, holding a dumbbell at the shoulder on the kneeling side or opposite side. 2) Squeeze the back-leg glute and press the dumbbell overhead. 3) Lower to the shoulder and repeat before switching sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep hips square and avoid flaring the ribs as the weight goes overhead. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX842,Dumbbell Z-Press,Upper Body Push,"Shoulders, triceps, core",Advanced,Dumbbells,Seated on floor,Strength,Variant,"An at-home strength exercise for shoulders, triceps, core using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Sit on the floor with legs straight or slightly bent and dumbbells at shoulder height. 2) Sit tall and press the dumbbells overhead without leaning back. 3) Lower them to your shoulders and reset your tall posture. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a lighter load than a normal press and keep your spine vertical. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX843,Dumbbell Front Raise,Upper Body Push,Front shoulders,Beginner,Dumbbells,Standing,Strength,Common,An at-home strength exercise for front shoulders using dumbbells.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand tall holding dumbbells in front of your thighs. 2) Lift the dumbbells forward to about shoulder height with arms mostly straight. 3) Lower them slowly to the start position. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Avoid swinging your torso and stop at shoulder height unless you have excellent control. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX844,Dumbbell Lateral Raise,Upper Body Push,Side shoulders,Beginner,Dumbbells,Standing,Strength,Common,An at-home strength exercise for side shoulders using dumbbells.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand tall with dumbbells at your sides and elbows slightly bent. 2) Raise your arms out to the sides until the dumbbells reach about shoulder height. 3) Lower slowly and repeat. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Lead with elbows, keep shoulders away from ears, and use light weights. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX845,Lean-Away Dumbbell Lateral Raise,Upper Body Push,"Side shoulders, core",Intermediate,Dumbbell and sturdy support,Standing,Strength,Variant,"An at-home strength exercise for side shoulders, core using dumbbell and sturdy support.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold a sturdy support with one hand, lean slightly away, and hold a dumbbell in the outside hand. 2) Raise the dumbbell out to the side until it reaches shoulder height. 3) Lower it slowly while maintaining the same body angle. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the lean small and controlled; do not swing the dumbbell up. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX846,Dumbbell Scaption,Upper Body Push,"Shoulders, upper back",Beginner,Dumbbells,Standing,Strength,Common,"An at-home strength exercise for shoulders, upper back using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand tall with dumbbells by your sides and thumbs angled slightly upward. 2) Lift the dumbbells diagonally forward about 30 degrees from your sides. 3) Lower them slowly once they reach shoulder height. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep thumbs up and shoulders down to make the raise shoulder-friendly. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX847,Dumbbell Skull Crusher on Floor,Upper Body Push,Triceps,Intermediate,Dumbbells,Supine,Strength,Common,An at-home strength exercise for triceps using dumbbells.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with dumbbells held over your shoulders. 2) Bend your elbows to lower the dumbbells toward the sides of your head. 3) Extend your elbows to bring the dumbbells back above your shoulders. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep upper arms mostly still and choose a load your elbows tolerate well. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX848,Dumbbell Overhead Triceps Extension,Upper Body Push,"Triceps, shoulders",Intermediate,Dumbbell,Standing or seated,Strength,Common,"An at-home strength exercise for triceps, shoulders using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold one dumbbell with both hands overhead. 2) Bend your elbows to lower the dumbbell behind your head. 3) Extend your elbows to bring the dumbbell overhead again. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep elbows pointing forward and ribs down; reduce range if shoulders feel pinched. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX849,Dumbbell Triceps Kickback,Upper Body Push,"Triceps, upper back",Beginner,Dumbbells,Hip hinge,Strength,Common,"An at-home strength exercise for triceps, upper back using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hinge at your hips with a flat back and hold dumbbells with elbows bent by your ribs. 2) Extend your elbows until your arms are straight behind you. 3) Bend elbows to return to the start position. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep upper arms still and avoid swinging the dumbbells. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX850,Band Overhead Press,Upper Body Push,"Shoulders, triceps, core",Beginner,Resistance band,Standing,Strength,Common,"An at-home strength exercise for shoulders, triceps, core using resistance band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand on the middle of a band and hold the ends at shoulder height. 2) Brace your core and press your hands overhead against band tension. 3) Lower your hands back to shoulder height with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Stand firmly on the band and keep wrists stacked over elbows. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX851,Band Lateral Raise,Upper Body Push,Side shoulders,Beginner,Resistance band,Standing,Strength,Variant,An at-home strength exercise for side shoulders using resistance band.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand on the middle of a band and hold one or both ends by your sides. 2) Raise your arms out to the sides until they reach shoulder height. 3) Lower slowly against the band tension. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a lighter band and avoid shrugging your shoulders. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX852,Band Front Raise,Upper Body Push,Front shoulders,Beginner,Resistance band,Standing,Strength,Variant,An at-home strength exercise for front shoulders using resistance band.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand on a band and hold the ends in front of your thighs. 2) Lift your hands forward to shoulder height while keeping arms mostly straight. 3) Lower back down slowly. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your ribs stacked and do not lean back as the band tightens. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX853,Band Triceps Kickback,Upper Body Push,Triceps,Beginner,Resistance band,Hip hinge,Strength,Variant,An at-home strength exercise for triceps using resistance band.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Anchor or stand on a band, hinge forward, and hold the band with elbows bent by your sides. 2) Extend your elbows back until your arms straighten. 3) Return to bent elbows with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep upper arms still and choose a band that lets you fully straighten without jerking. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX854,Band Close-Grip Chest Press,Upper Body Push,"Chest, triceps",Intermediate,Resistance band and anchor,Standing,Strength,Variant,"An at-home strength exercise for chest, triceps using resistance band and anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Anchor a band behind chest height and hold the ends close together in front of your chest. 2) Step forward to create tension, then press both hands straight ahead. 3) Return hands to your chest slowly. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep shoulders down and elbows close to your body for a triceps-biased press. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX855,Suspended Push-Up,Upper Body Push,"Chest, shoulders, triceps, core",Advanced,Suspension trainer,Plank,Strength,Variant,"An at-home strength exercise for chest, shoulders, triceps, core using suspension trainer.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place feet or hands in a suspension trainer and set up in a strong plank. 2) Bend elbows to lower your chest while keeping the straps steady. 3) Press back up to the starting plank. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Only use this if the anchor is secure; widen feet and reduce depth for control. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX856,Suspension Trainer Chest Press,Upper Body Push,"Chest, shoulders, triceps",Intermediate,Suspension trainer,Incline standing plank,Strength,Common,"An at-home strength exercise for chest, shoulders, triceps using suspension trainer.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold the suspension handles and face away from the anchor with arms straight. 2) Lean forward into a plank line and bend elbows to lower your chest between the handles. 3) Press the handles forward to return to the start. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Make it easier by standing more upright and keep straps from rubbing your arms. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX857,Suspension Trainer Triceps Extension,Upper Body Push,"Triceps, core",Intermediate,Suspension trainer,Incline standing plank,Strength,Variant,"An at-home strength exercise for triceps, core using suspension trainer.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Face away from the anchor holding the handles with arms straight in front of you. 2) Lean forward and bend your elbows, letting hands move toward your forehead. 3) Extend elbows to push yourself back to the starting position. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep upper arms pointed forward and maintain a straight body line. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX858,Feet-Elevated Push-Up to Shoulder Tap,Upper Body Push,"Chest, shoulders, triceps, core",Advanced,Chair or couch,Decline plank,Strength,Variant,"An at-home strength exercise for chest, shoulders, triceps, core using chair or couch.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place your feet on a chair or couch and hands on the floor in a decline plank. 2) Perform one push-up with control. 3) At the top, tap one shoulder with the opposite hand, set it down, and alternate taps. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep feet wide enough for stability and do not let your hips twist during the taps. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX859,Deficit Push-Up on Books,Upper Body Push,"Chest, shoulders, triceps",Advanced,Two sturdy books or blocks,Plank,Strength,Variant,"An at-home strength exercise for chest, shoulders, triceps using two sturdy books or blocks.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place each hand on a sturdy book or block and set up in a plank. 2) Lower your chest between the books only as far as your shoulders tolerate. 3) Press back up to the top of the push-up. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use stable supports and skip the extra depth if your shoulders feel strained. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX860,One-and-a-Half Push-Up,Upper Body Push,"Chest, triceps, shoulders",Advanced,None,Plank,Strength,Variant,"An at-home strength exercise for chest, triceps, shoulders using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Start in a strong plank with hands slightly wider than shoulders. 2) Lower to the bottom, press halfway up, lower again, then press all the way up. 3) Reset your plank before the next full one-and-a-half rep. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the partial rep strict and avoid sagging hips as fatigue builds. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX861,Slow Eccentric Knee Push-Up,Upper Body Push,"Chest, triceps, shoulders",Beginner,None,Kneeling plank,Strength,Common,"An at-home strength exercise for chest, triceps, shoulders using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set up in a knee push-up position with a straight line from knees to shoulders. 2) Lower your chest toward the floor for a slow count of three to five seconds. 3) Press back up from the knees or reset from the floor if needed. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Make the lowering smooth and keep elbows at a comfortable angle from your ribs. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX862,Wall Handstand Shoulder Tap,Upper Body Push,"Shoulders, triceps, core",Advanced,Wall,Inverted,Strength,Variant,"An at-home strength exercise for shoulders, triceps, core using wall.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Kick or walk into a wall-supported handstand with hands on the floor and feet on the wall. 2) Shift weight into one hand and lightly tap the opposite shoulder. 3) Place the hand back down and alternate sides slowly. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Only attempt this with solid handstand control and keep each tap small and quiet. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX863,Pike Push-Up to Toe Tap,Upper Body Push,"Shoulders, triceps, core",Intermediate,None,Pike plank,Strength,Variant,"An at-home strength exercise for shoulders, triceps, core using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Start in a pike position with hips high and hands on the floor. 2) Bend elbows to lower the crown of your head toward the floor, then press back up. 3) Reach one hand toward the opposite toe, return it to the floor, and alternate after each rep. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep most of your weight through your hands during the push-up and move the toe tap under control. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX864,Dumbbell Bent-Over Row,Upper Body Pull & Posture,"Back, lats, biceps",Beginner,Dumbbells,Hip hinge,Strength,Common,"An at-home strength exercise for back, lats, biceps using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand holding dumbbells and hinge forward with a flat back. 2) Pull the dumbbells toward your lower ribs by driving elbows back. 3) Lower the dumbbells until arms are long again. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your neck long and avoid using a hip thrust to throw the weights up. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX865,Double-Dumbbell Row,Upper Body Pull & Posture,"Back, lats, biceps",Intermediate,Dumbbells,Hip hinge,Strength,Common,"An at-home strength exercise for back, lats, biceps using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hinge forward holding a dumbbell in each hand with palms facing each other. 2) Row both dumbbells toward your sides at the same time. 3) Lower them under control until elbows are straight. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Squeeze shoulder blades gently but do not shrug toward your ears. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX866,Single-Arm Dumbbell Row,Upper Body Pull & Posture,"Lats, upper back, biceps",Beginner,Dumbbell and chair,Supported hinge,Strength,Common,"An at-home strength exercise for lats, upper back, biceps using dumbbell and chair.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place one hand on a chair or couch and hold a dumbbell in the other hand. 2) Let the dumbbell hang, then pull your elbow up toward your hip. 3) Lower the weight fully before the next rep and switch sides after the set. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your torso square to the floor and row with your back, not a twisting motion. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX867,Chest-Supported Dumbbell Row on Couch,Upper Body Pull & Posture,"Upper back, lats, rear shoulders",Intermediate,Dumbbells and couch,Prone supported,Strength,Variant,"An at-home strength exercise for upper back, lats, rear shoulders using dumbbells and couch.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie chest-down on an angled couch cushion or firm pillows with dumbbells hanging down. 2) Row the dumbbells toward your ribs while keeping your chest supported. 3) Lower the weights slowly until arms are straight. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your head neutral and avoid lifting your chest off the support. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX868,Dumbbell Renegade Row from Knees,Upper Body Pull & Posture,"Back, arms, core",Intermediate,Dumbbells,Kneeling plank,Strength,Variant,"An at-home strength exercise for back, arms, core using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set dumbbells on the floor and hold them from a knee plank position. 2) Row one dumbbell toward your ribs while the other hand stays planted. 3) Lower it quietly and alternate sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Widen your knees for stability and keep hips from rocking side to side. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX869,Dumbbell Renegade Row,Upper Body Pull & Posture,"Back, arms, core",Advanced,Dumbbells,High plank,Strength,Common,"An at-home strength exercise for back, arms, core using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold dumbbells on the floor in a high plank with feet wider than hip-width. 2) Row one dumbbell to your ribs while resisting rotation. 3) Lower it under control and alternate sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use flat-sided dumbbells if possible and keep hips square to the floor. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX870,Dumbbell Reverse Fly,Upper Body Pull & Posture,"Rear shoulders, upper back",Beginner,Dumbbells,Hip hinge,Strength,Common,"An at-home strength exercise for rear shoulders, upper back using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hinge forward with light dumbbells hanging under your shoulders. 2) Raise both arms out to the sides with elbows slightly bent. 3) Lower the weights slowly back under your shoulders. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use light weights and think wide elbows, not hands flying backward. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX871,Dumbbell Rear-Delt Row,Upper Body Pull & Posture,"Rear shoulders, upper back",Intermediate,Dumbbells,Hip hinge,Strength,Variant,"An at-home strength exercise for rear shoulders, upper back using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hinge forward and hold dumbbells with palms facing behind or inward. 2) Row with elbows flaring out to the sides toward shoulder height. 3) Lower the weights until arms are long again. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the load light and avoid shrugging as elbows rise. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX872,Dumbbell Pullover,Upper Body Pull & Posture,"Lats, chest, serratus",Intermediate,Dumbbell,Supine,Strength,Common,"An at-home strength exercise for lats, chest, serratus using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back and hold one dumbbell over your chest with both hands. 2) Lower the dumbbell behind your head while keeping ribs down. 3) Pull it back over your chest with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a controlled range and stop before your shoulders or back compensate. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX873,Dumbbell High Pull,Upper Body Pull & Posture,"Upper back, shoulders, hips",Intermediate,Dumbbells,Standing,Power strength,Variant,"An at-home power strength exercise for upper back, shoulders, hips using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand with dumbbells in front of your thighs and feet hip-width apart. 2) Dip slightly, then drive up and pull elbows high as the dumbbells travel upward. 3) Lower back to the start with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the weights close and lead with elbows, not wrists. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX874,Dumbbell Shrug,Upper Body Pull & Posture,"Traps, grip",Beginner,Dumbbells,Standing,Strength,Common,"An at-home strength exercise for traps, grip using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand tall holding dumbbells at your sides. 2) Lift your shoulders straight up toward your ears. 3) Lower them slowly to a relaxed but controlled position. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Move vertically rather than rolling the shoulders, and keep your neck long. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX875,Dumbbell Biceps Curl,Upper Body Pull & Posture,"Biceps, forearms",Beginner,Dumbbells,Standing,Strength,Common,"An at-home strength exercise for biceps, forearms using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand tall holding dumbbells at your sides with palms facing forward. 2) Bend your elbows to curl the dumbbells toward your shoulders. 3) Lower the dumbbells fully with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep elbows close to your ribs and avoid swinging your torso. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX876,Alternating Dumbbell Curl,Upper Body Pull & Posture,"Biceps, forearms",Beginner,Dumbbells,Standing,Strength,Common,"An at-home strength exercise for biceps, forearms using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand holding dumbbells at your sides. 2) Curl one dumbbell toward your shoulder while the other arm stays long. 3) Lower it fully, then curl the other side. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep wrists neutral and make each side work through the same range. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX877,Dumbbell Concentration Curl,Upper Body Pull & Posture,Biceps,Beginner,Dumbbell and chair,Seated,Strength,Common,An at-home strength exercise for biceps using dumbbell and chair.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Sit on a chair, lean forward slightly, and brace one elbow against the inside of the thigh. 2) Curl the dumbbell toward your shoulder without moving the upper arm. 3) Lower the dumbbell slowly and repeat before switching sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the movement strict and avoid bouncing off the thigh. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX878,Dumbbell Zottman Curl,Upper Body Pull & Posture,"Biceps, forearms",Intermediate,Dumbbells,Standing,Strength,Variant,"An at-home strength exercise for biceps, forearms using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Curl dumbbells upward with palms facing up. 2) At the top, rotate palms to face down. 3) Lower slowly with palms down, then rotate back to palms up at the bottom. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use lighter weights than normal curls and control the rotation. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX879,Dumbbell Reverse Curl,Upper Body Pull & Posture,"Forearms, biceps",Beginner,Dumbbells,Standing,Strength,Variant,"An at-home strength exercise for forearms, biceps using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand holding dumbbells with palms facing your thighs. 2) Curl the dumbbells upward while keeping palms facing down. 3) Lower slowly to the start position. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep wrists straight and use a lighter load than regular curls. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX880,Band-Assisted Pull-Up,Upper Body Pull & Posture,"Lats, upper back, biceps",Advanced,Pull-up bar and resistance band,Hanging,Strength,Common,"An at-home strength exercise for lats, upper back, biceps using pull-up bar and resistance band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Loop a resistance band securely around a pull-up bar and place one foot or knee in the band. 2) Start from a controlled hang and pull your chest toward the bar. 3) Lower yourself until arms are straight again. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Check the band and anchor first, and keep your ribs down instead of kicking for momentum. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX881,Chair-Assisted Pull-Up,Upper Body Pull & Posture,"Lats, upper back, biceps",Intermediate,Pull-up bar and chair,Hanging with foot support,Strength,Common,"An at-home strength exercise for lats, upper back, biceps using pull-up bar and chair.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place a sturdy chair under a pull-up bar and keep one or both feet lightly on it. 2) Pull your body upward while using only as much leg help as needed. 3) Lower slowly to the starting position. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Let the upper body do the work and keep the chair from sliding. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX882,Negative Pull-Up,Upper Body Pull & Posture,"Lats, upper back, biceps",Advanced,Pull-up bar or sturdy bar,Hanging,Strength,Common,"An at-home strength exercise for lats, upper back, biceps using pull-up bar or sturdy bar.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Use a chair or jump carefully to start with your chin over the bar. 2) Hold briefly, then lower yourself as slowly as possible to straight arms. 3) Step back to the top position and repeat for low reps. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Do not drop quickly at the bottom; stop before grip or shoulder control fails. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX883,Chin-Up,Upper Body Pull & Posture,"Lats, biceps, upper back",Advanced,Pull-up bar,Hanging,Strength,Common,"An at-home strength exercise for lats, biceps, upper back using pull-up bar.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hang from a pull-up bar with palms facing you and hands about shoulder-width apart. 2) Pull your elbows down and bring your chest toward the bar. 3) Lower with control until arms are straight. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Start each rep from a stable shoulder position and avoid kicking your legs. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX884,Neutral-Grip Pull-Up,Upper Body Pull & Posture,"Lats, biceps, upper back",Advanced,Neutral-grip pull-up bar,Hanging,Strength,Variant,"An at-home strength exercise for lats, biceps, upper back using neutral-grip pull-up bar.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hang from parallel handles with palms facing each other. 2) Pull your body upward by driving elbows down toward your ribs. 3) Lower slowly to a controlled hang. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your neck relaxed and use assistance if you cannot control the lower. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX885,Scapular Pull-Up,Upper Body Pull & Posture,"Lower traps, lats, shoulder control",Intermediate,Pull-up bar,Hanging,Strength,Common,"An at-home strength exercise for lower traps, lats, shoulder control using pull-up bar.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hang from a bar with arms straight and shoulders relaxed but controlled. 2) Without bending elbows, pull your shoulder blades down to lift your body slightly. 3) Relax back to the starting hang with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep reps small and precise; the elbows should stay straight. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX886,Flexed-Arm Hang,Upper Body Pull & Posture,"Lats, biceps, grip",Intermediate,Pull-up bar,Hanging hold,Isometric strength,Common,"An at-home isometric strength exercise for lats, biceps, grip using pull-up bar.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Use a chair to get your chin over a pull-up bar. 2) Hold the top position with elbows bent and chest close to the bar. 3) Step down safely when the hold is over or before form fails. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep shoulders packed down and avoid craning your chin over the bar. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX887,Active Hang,Upper Body Pull & Posture,"Grip, lats, shoulder stabilizers",Beginner,Pull-up bar,Hanging hold,Isometric strength,Common,"An at-home isometric strength exercise for grip, lats, shoulder stabilizers using pull-up bar.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hang from a pull-up bar with hands shoulder-width apart. 2) Gently pull shoulders down away from ears without bending your elbows much. 3) Hold for the target time, then step down safely. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a chair for partial support if your grip or shoulders are not ready for full bodyweight. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX888,Dead Hang Grip Hold,Upper Body Pull & Posture,"Grip, forearms, shoulders",Beginner,Pull-up bar,Hanging hold,Isometric strength,Common,"An at-home isometric strength exercise for grip, forearms, shoulders using pull-up bar.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Grip a pull-up bar and hang with arms straight. 2) Keep your body quiet and hold for a comfortable time. 3) Step down before grip fully fails. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Do not relax into painful shoulder positions; use feet on a chair if needed. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX889,Towel Grip Hang,Upper Body Pull & Posture,"Grip, forearms, lats",Advanced,Pull-up bar and towel,Hanging hold,Isometric strength,Variant,"An at-home isometric strength exercise for grip, forearms, lats using pull-up bar and towel.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Loop a sturdy towel over a pull-up bar and grip both ends. 2) Hang with controlled shoulders and a still body. 3) Hold for the target time, then step down carefully. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a strong towel and secure bar; this is much harder on grip than a normal hang. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX890,Bent-Knee Inverted Row Under Table,Upper Body Pull & Posture,"Upper back, lats, biceps",Intermediate,Sturdy table,Supine under table,Strength,Variant,"An at-home strength exercise for upper back, lats, biceps using sturdy table.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie under a sturdy table, grip the edge, and bend your knees with feet flat. 2) Pull your chest toward the table edge while keeping hips lifted or body straight. 3) Lower until arms are straight again. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Only use a table that cannot tip and keep your body rigid during the pull. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX891,Feet-Elevated Inverted Row,Upper Body Pull & Posture,"Back, lats, biceps",Advanced,Sturdy table and chair,Supine under table,Strength,Variant,"An at-home strength exercise for back, lats, biceps using sturdy table and chair.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set your feet on a chair and grip a sturdy table edge or low bar. 2) Keep your body straight and pull your chest toward your hands. 3) Lower under control to straight arms. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Verify both supports are stable and keep glutes engaged so hips do not sag. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX892,Suspension Trainer Row,Upper Body Pull & Posture,"Back, lats, biceps",Beginner,Suspension trainer,Incline standing plank,Strength,Common,"An at-home strength exercise for back, lats, biceps using suspension trainer.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold the handles and lean back with arms straight and body in a straight line. 2) Pull your chest toward the handles by driving elbows back. 3) Lower yourself until arms are straight again. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Walk feet forward to make it harder and keep shoulders away from ears. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX893,Suspension Trainer High Row,Upper Body Pull & Posture,"Upper back, rear shoulders",Intermediate,Suspension trainer,Incline standing plank,Strength,Variant,"An at-home strength exercise for upper back, rear shoulders using suspension trainer.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lean back holding the suspension handles with arms straight at shoulder height. 2) Pull handles toward your upper chest with elbows high and wide. 3) Extend arms to lower back to the start. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep wrists straight and avoid shrugging as elbows move out. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX894,Suspension Trainer Face Pull,Upper Body Pull & Posture,"Rear shoulders, rotator cuff, upper back",Intermediate,Suspension trainer,Incline standing plank,Strength,Common,"An at-home strength exercise for rear shoulders, rotator cuff, upper back using suspension trainer.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold the handles and lean back with arms extended in front of your face. 2) Pull the handles toward your temples while elbows bend and flare out. 3) Return slowly to arms straight. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your ribs down and finish with hands near your face, not low by your chest. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX895,Suspension Trainer Y Raise,Upper Body Pull & Posture,"Lower traps, shoulders",Advanced,Suspension trainer,Incline standing plank,Strength,Variant,"An at-home strength exercise for lower traps, shoulders using suspension trainer.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold the handles and lean back with arms straight in front of you. 2) Raise your arms overhead into a Y shape to pull your body slightly forward. 3) Lower back to the start with straight arms. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Stand more upright to reduce difficulty and avoid arching your back. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX896,Suspension Trainer Rear-Delt Fly,Upper Body Pull & Posture,"Rear shoulders, upper back",Intermediate,Suspension trainer,Incline standing plank,Strength,Variant,"An at-home strength exercise for rear shoulders, upper back using suspension trainer.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lean back holding the handles with palms facing each other. 2) Open your arms out wide until your body moves forward between the handles. 3) Bring arms back together slowly. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep elbows slightly bent and use a body angle that lets you control the return. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX897,Suspension Trainer Biceps Curl,Upper Body Pull & Posture,"Biceps, forearms, core",Intermediate,Suspension trainer,Incline standing plank,Strength,Variant,"An at-home strength exercise for biceps, forearms, core using suspension trainer.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Face the anchor, lean back, and hold handles with palms up and arms straight. 2) Curl your hands toward your forehead while keeping elbows high. 3) Extend your arms to lower your body back. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your body in one line and do not let elbows drop as you curl. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX898,Band Hammer Curl,Upper Body Pull & Posture,"Biceps, brachialis, forearms",Beginner,Resistance band,Standing,Strength,Common,"An at-home strength exercise for biceps, brachialis, forearms using resistance band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand on the middle of a band and hold the ends with palms facing each other. 2) Curl your hands toward your shoulders while keeping elbows near your sides. 3) Lower slowly until arms are straight. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep wrists neutral and avoid leaning back as tension increases. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX899,Band Reverse Curl,Upper Body Pull & Posture,"Forearms, biceps",Beginner,Resistance band,Standing,Strength,Variant,"An at-home strength exercise for forearms, biceps using resistance band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand on a band and hold the ends with palms facing down. 2) Curl your hands upward while maintaining the palms-down grip. 3) Lower with control to the start position. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a light band and keep wrists straight throughout. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX900,Band Upright Row,Upper Body Pull & Posture,"Shoulders, upper traps",Intermediate,Resistance band,Standing,Strength,Variant,"An at-home strength exercise for shoulders, upper traps using resistance band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand on a band and hold the ends in front of your thighs. 2) Pull elbows upward and outward until hands reach lower chest height. 3) Lower slowly to the start. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Stop below shoulder height if you feel shoulder pinching and keep wrists lower than elbows. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX901,Band Seated Face Pull,Upper Body Pull & Posture,"Rear shoulders, upper back",Beginner,Resistance band and anchor,Seated,Strength,Variant,"An at-home strength exercise for rear shoulders, upper back using resistance band and anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Sit facing a band anchored at about face height and hold both ends. 2) Pull the band toward your face with elbows high. 3) Return arms forward slowly. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep chest tall and squeeze shoulder blades without jutting your head forward. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX902,Band Kneeling Row,Upper Body Pull & Posture,"Back, lats, biceps",Beginner,Resistance band and anchor,Tall kneeling,Strength,Variant,"An at-home strength exercise for back, lats, biceps using resistance band and anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Anchor a band in front of you and kneel tall holding the ends. 2) Pull elbows back toward your ribs while staying tall through your hips. 3) Extend arms forward again under control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Squeeze glutes lightly so you do not lean back to finish the row. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX903,Tall-Kneeling Band Pullover,Upper Body Pull & Posture,"Lats, core",Intermediate,Resistance band and high anchor,Tall kneeling,Strength,Variant,"An at-home strength exercise for lats, core using resistance band and high anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Anchor a band high in front of you and kneel tall holding the ends with arms overhead. 2) Pull the band down in an arc toward your thighs while keeping arms mostly straight. 3) Return arms overhead slowly. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep ribs down and avoid turning it into a triceps pressdown. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX904,Door-Anchor Lat Pulldown,Upper Body Pull & Posture,"Lats, upper back, biceps",Beginner,Resistance band and door anchor,Tall kneeling or seated,Strength,Common,"An at-home strength exercise for lats, upper back, biceps using resistance band and door anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Anchor a band high in a closed door and kneel or sit facing the anchor. 2) Pull elbows down toward your ribs as the band comes toward your chest. 3) Let arms reach back overhead with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Make sure the door anchor is secure and keep shoulders down as you pull. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX905,Door-Anchor Face Pull,Upper Body Pull & Posture,"Rear shoulders, upper back",Beginner,Resistance band and door anchor,Standing,Strength,Common,"An at-home strength exercise for rear shoulders, upper back using resistance band and door anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Anchor a band at about face height and hold the ends with arms straight. 2) Pull the band toward your face while elbows travel wide. 3) Return slowly to the start position. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep wrists aligned with forearms and avoid leaning back to create movement. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX906,Towel Prone Row with Lift-Off,Upper Body Pull & Posture,"Upper back, lats, shoulders",Beginner,Towel,Prone,Strength,Variant,"An at-home strength exercise for upper back, lats, shoulders using towel.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie face down holding a towel with hands wider than shoulders and arms overhead. 2) Lift your chest slightly and pull the towel toward your collarbone. 3) Reach the towel forward again and lower gently if needed. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your neck long and make the lift small enough to avoid low-back strain. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX907,Dumbbell Dead Bug Press,Core & Trunk,"Deep core, shoulders",Intermediate,Dumbbell,Supine,Core strength,Variant,"An at-home core strength exercise for deep core, shoulders using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back in tabletop with knees over hips and hold one dumbbell above your chest. 2) Press the dumbbell straight up while slowly extending one leg toward the floor. 3) Bring the leg back to tabletop and repeat on the other side. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your low back gently heavy on the floor and do not let the dumbbell drift behind you. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX908,Dumbbell Pullover Dead Bug,Core & Trunk,"Deep core, lats, hip flexors",Intermediate,Dumbbell,Supine,Core strength,Variant,"An at-home core strength exercise for deep core, lats, hip flexors using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back in tabletop holding a light dumbbell over your chest with both hands. 2) Lower the dumbbell behind your head as one heel reaches toward the floor. 3) Return the dumbbell and leg to the start, then alternate sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a light weight and shorten the range if your ribs flare or back arches. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX909,Dumbbell Hollow Hold,Core & Trunk,"Abs, hip flexors",Advanced,Dumbbell,Supine,Core strength,Variant,"An at-home core strength exercise for abs, hip flexors using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back holding a light dumbbell over your chest or slightly overhead. 2) Lift shoulders and legs into a hollow body shape. 3) Hold for the target time, then lower with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Choose a leg height that keeps your low back from lifting off the floor. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX910,Dumbbell Russian Twist,Core & Trunk,"Obliques, abs, hip flexors",Intermediate,Dumbbell,Seated,Core strength,Common,"An at-home core strength exercise for obliques, abs, hip flexors using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Sit with knees bent and hold one dumbbell close to your chest. 2) Lean back slightly and rotate your torso to one side. 3) Rotate through center to the other side, keeping the weight controlled. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Turn your chest, not just your arms, and keep the weight close if your back feels strained. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX911,Dumbbell Sit-Up,Core & Trunk,"Abs, hip flexors",Intermediate,Dumbbell,Supine,Core strength,Common,"An at-home core strength exercise for abs, hip flexors using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with knees bent and hold a dumbbell at your chest. 2) Curl your torso up to a seated position. 3) Lower back to the floor one segment at a time. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the dumbbell close and avoid yanking your neck forward. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX912,Dumbbell Toe Reach,Core & Trunk,"Upper abs, hip flexors",Beginner,Dumbbell,Supine,Core strength,Variant,"An at-home core strength exercise for upper abs, hip flexors using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with legs raised and a light dumbbell held over your chest. 2) Reach the dumbbell toward your toes by lifting your shoulder blades. 3) Lower your shoulders back down with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the motion small and lead with your ribs rather than swinging the arms. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX913,Dumbbell Side Bend,Core & Trunk,"Obliques, quadratus lumborum",Beginner,Dumbbell,Standing,Core strength,Common,"An at-home core strength exercise for obliques, quadratus lumborum using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand tall holding one dumbbell at your side and the other hand on your hip. 2) Slowly bend sideways toward the dumbbell. 3) Use the opposite side of your waist to return to tall standing. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Move in a narrow side-bending path and avoid twisting or leaning forward. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX914,Kettlebell Around-the-Body Pass,Core & Trunk,"Core, shoulders, grip",Beginner,Kettlebell,Standing,Core strength,Common,"An at-home core strength exercise for core, shoulders, grip using kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand tall with feet hip-width apart and hold a kettlebell in one hand. 2) Pass the kettlebell around your waist from hand to hand. 3) Continue circling, then reverse directions after the target reps. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your torso still and pass close to the body without clipping your hips. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX915,Half-Kneeling Kettlebell Halo,Core & Trunk,"Core, shoulders, upper back",Intermediate,Kettlebell,Half kneeling,Core strength,Common,"An at-home core strength exercise for core, shoulders, upper back using kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set up half-kneeling and hold a kettlebell by the horns near your chest. 2) Circle the kettlebell slowly around your head like a halo. 3) Bring it back to the front and continue, then switch directions and leg positions. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your ribs down and move around the head without pushing your head forward. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX916,Kettlebell Windmill,Core & Trunk,"Obliques, shoulders, hips",Advanced,Kettlebell,Standing,Core strength,Variant,"An at-home core strength exercise for obliques, shoulders, hips using kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Press or hold a kettlebell overhead with one arm and turn both feet slightly away from that arm. 2) Push your hips toward the loaded side and slide your free hand down the inside of the front leg. 3) Return to standing while keeping your eyes near the kettlebell. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Start unloaded or very light and keep the overhead shoulder packed and steady. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX917,Turkish Get-Up,Core & Trunk,"Full body, core, shoulders, hips",Advanced,Kettlebell or dumbbell,Floor to standing,Strength skill,Common,"An at-home strength skill exercise for full body, core, shoulders, hips using kettlebell or dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back holding a light weight straight above one shoulder with the same-side knee bent. 2) Roll to your elbow, post to your hand, bridge your hips, and sweep the opposite leg under you. 3) Come to half-kneeling, stand up, then reverse each step back to the floor. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Practice unloaded first and keep eyes on the weight until you have strong shoulder control. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX918,Half Turkish Get-Up,Core & Trunk,"Core, shoulders, hips",Intermediate,Kettlebell or dumbbell,Supine to half-kneeling,Strength skill,Variant,"An at-home strength skill exercise for core, shoulders, hips using kettlebell or dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Start on your back with one arm vertical and same-side knee bent. 2) Roll to elbow, then hand, bridge, and sweep the leg to half-kneeling. 3) Reverse the path back to your back before switching sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Move one step at a time and pause whenever your shoulder or trunk position feels unstable. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX919,Tall Sit-Up to Press,Core & Trunk,"Abs, shoulders, triceps",Intermediate,Dumbbell,Supine to seated,Core strength,Variant,"An at-home core strength exercise for abs, shoulders, triceps using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with knees bent and hold one dumbbell at your chest. 2) Sit up tall, then press the dumbbell overhead. 3) Lower the dumbbell to your chest and roll back down. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Finish the sit-up before pressing so you do not arch your back to move the weight. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX920,Bear Crawl Backpack Drag,Core & Trunk,"Core, shoulders, lats",Intermediate,Backpack,Bear plank,Core strength,Variant,"An at-home core strength exercise for core, shoulders, lats using backpack.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set up in a bear plank with a backpack on the floor outside one hand. 2) Reach the opposite hand under your body and drag the backpack to the other side. 3) Place the hand down and repeat in the other direction. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep knees close to the floor and resist rocking your hips as the bag moves. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX921,Plank Backpack Drag,Core & Trunk,"Core, shoulders, lats",Intermediate,Backpack,High plank,Core strength,Variant,"An at-home core strength exercise for core, shoulders, lats using backpack.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set up in a high plank with a backpack outside one hand. 2) Reach the opposite hand under your torso and drag the backpack across. 3) Return the hand to the floor and alternate sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Widen your feet and keep hips square to the floor throughout. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX922,High Plank Dumbbell Drag,Core & Trunk,"Core, shoulders, lats",Intermediate,Dumbbell,High plank,Core strength,Variant,"An at-home core strength exercise for core, shoulders, lats using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place a dumbbell outside one hand and set up in a high plank. 2) Drag the dumbbell under your body to the opposite side with the far hand. 3) Reset the hand and repeat back across. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a dumbbell that slides safely or lift it carefully so it does not catch on the floor. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX923,Plank Pull-Through with Towel,Core & Trunk,"Core, shoulders",Beginner,Towel,High plank,Core strength,Variant,"An at-home core strength exercise for core, shoulders using towel.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Put a small towel on the floor beside one hand and start in a high plank. 2) Reach across with the opposite hand and pull the towel to the other side. 3) Place your hand down and repeat in the other direction. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Move slowly and keep feet wide enough to stop your hips from twisting. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX924,Stability Ball Plank,Core & Trunk,"Abs, shoulders, glutes",Intermediate,Stability ball,Forearm plank,Core strength,Common,"An at-home core strength exercise for abs, shoulders, glutes using stability ball.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place forearms on a stability ball and step feet back into a plank. 2) Brace your body in a straight line from head to heels. 3) Hold for the target time, then step forward carefully. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the ball under your elbows and avoid letting your hips sag. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX925,Stability Ball Stir-the-Pot,Core & Trunk,"Abs, shoulders, obliques",Advanced,Stability ball,Forearm plank,Core strength,Common,"An at-home core strength exercise for abs, shoulders, obliques using stability ball.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set forearms on a stability ball and step into a plank. 2) Make small circles with your forearms while your body stays still. 3) Circle both directions for the planned reps or time. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Start with tiny circles and keep glutes squeezed to protect your low back. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX926,Stability Ball Rollout,Core & Trunk,"Abs, lats, shoulders",Intermediate,Stability ball,Kneeling,Core strength,Common,"An at-home core strength exercise for abs, lats, shoulders using stability ball.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Kneel on a mat with forearms on a stability ball. 2) Roll the ball forward by extending your hips and shoulders as one unit. 3) Pull the ball back under your shoulders using your abs and lats. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep ribs tucked and only roll as far as you can return without back arching. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX927,Stability Ball Jackknife,Core & Trunk,"Abs, hip flexors, shoulders",Advanced,Stability ball,High plank with feet elevated,Core strength,Variant,"An at-home core strength exercise for abs, hip flexors, shoulders using stability ball.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place your shins on a stability ball and hands on the floor in a high plank. 2) Pull knees toward your chest, rolling the ball forward. 3) Extend legs back to the plank position. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep shoulders stacked over hands and avoid letting the ball shoot away. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX928,Stability Ball Pike,Core & Trunk,"Abs, shoulders, hip flexors",Advanced,Stability ball,High plank with feet elevated,Core strength,Variant,"An at-home core strength exercise for abs, shoulders, hip flexors using stability ball.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Start in a high plank with feet or shins on a stability ball. 2) Lift your hips toward the ceiling and roll the ball toward your hands. 3) Lower back to a straight plank with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep legs as straight as you can control and avoid collapsing through the shoulders. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX929,Stability Ball Dead Bug Squeeze,Core & Trunk,"Deep core, hip flexors",Beginner,Stability ball,Supine,Core strength,Variant,"An at-home core strength exercise for deep core, hip flexors using stability ball.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back and hold a stability ball between your hands and knees. 2) Press hands and knees lightly into the ball. 3) Extend one arm and the opposite leg away, then return and alternate. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the ball steady and your low back gently pressed toward the floor. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX930,Kneeling Ab Wheel Rollout,Core & Trunk,"Abs, lats, shoulders",Advanced,Ab wheel,Kneeling,Core strength,Common,"An at-home core strength exercise for abs, lats, shoulders using ab wheel.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Kneel on a mat holding an ab wheel under your shoulders. 2) Roll forward slowly while keeping hips and ribs connected. 3) Pull the wheel back under you using your abs and lats. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Start with a very short range and stop before your low back arches. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX931,Kneeling Towel Body Saw,Core & Trunk,"Abs, shoulders",Beginner,Towel or sliders,Kneeling forearm plank,Core strength,Variant,"An at-home core strength exercise for abs, shoulders using towel or sliders.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set up in a forearm plank from your knees with a towel under your forearms or knees. 2) Slide your body slightly forward and backward like a small saw. 3) Return to center and continue for controlled reps. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the range small and maintain a straight line from knees to shoulders. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX932,Kneeling Band Crunch,Core & Trunk,Abs,Beginner,Resistance band and high anchor,Tall kneeling,Core strength,Common,An at-home core strength exercise for abs using resistance band and high anchor.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Anchor a band overhead and kneel facing away or toward the anchor while holding the ends near your shoulders. 2) Curl your ribs toward your pelvis against the band tension. 3) Return to tall kneeling slowly. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep hips still and make the movement come from your trunk, not your arms pulling down. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX933,Standing Band Crunch,Core & Trunk,Abs,Beginner,Resistance band and high anchor,Standing,Core strength,Variant,An at-home core strength exercise for abs using resistance band and high anchor.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Anchor a band overhead and hold it near your shoulders while standing. 2) Brace and crunch your ribs downward toward your pelvis. 3) Slowly return to tall standing. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep knees soft and avoid bending mostly at the hips. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX934,Tall-Kneeling Band Chop,Core & Trunk,"Obliques, abs, shoulders",Intermediate,Resistance band and high anchor,Tall kneeling,Core strength,Common,"An at-home core strength exercise for obliques, abs, shoulders using resistance band and high anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Anchor a band high to one side and kneel tall holding the band with both hands. 2) Pull the band diagonally down across your body toward the opposite hip. 3) Return to the high starting position with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep hips facing forward and rotate through your upper trunk. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX935,Tall-Kneeling Band Lift,Core & Trunk,"Obliques, shoulders, core",Intermediate,Resistance band and low anchor,Tall kneeling,Core strength,Variant,"An at-home core strength exercise for obliques, shoulders, core using resistance band and low anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Anchor a band low to one side and kneel tall holding it with both hands. 2) Lift the band diagonally upward across your body. 3) Return to the low start position slowly. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep glutes squeezed and do not let the band twist your hips. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX936,Half-Kneeling Band Lift,Core & Trunk,"Obliques, shoulders, hip stability",Intermediate,Resistance band and low anchor,Half kneeling,Core strength,Variant,"An at-home core strength exercise for obliques, shoulders, hip stability using resistance band and low anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set up half-kneeling with a band anchored low to the side of your back knee. 2) Hold the band with both hands and lift diagonally across your body. 3) Return slowly to the anchor side. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the front knee steady and ribs stacked over the pelvis. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX937,Standing Band Wood Chop High-to-Low,Core & Trunk,"Obliques, abs, hips",Intermediate,Resistance band and high anchor,Standing,Core strength,Common,"An at-home core strength exercise for obliques, abs, hips using resistance band and high anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Anchor a band high to one side and stand sideways to it with both hands on the band. 2) Pull diagonally down across your body as your torso rotates. 3) Return slowly to the high start position and repeat before switching sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Pivot your feet if needed and keep the motion controlled rather than jerky. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX938,Standing Band Wood Chop Low-to-High,Core & Trunk,"Obliques, abs, shoulders",Intermediate,Resistance band and low anchor,Standing,Core strength,Variant,"An at-home core strength exercise for obliques, abs, shoulders using resistance band and low anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Anchor a band low to one side and stand sideways holding it with both hands. 2) Drive the band diagonally upward across your body. 3) Return slowly to the low start position. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep shoulders down and rotate through the trunk without over-twisting your knees. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX939,Pallof Press March,Core & Trunk,"Obliques, deep core, hips",Intermediate,Resistance band and anchor,Standing,Core strength,Variant,"An at-home core strength exercise for obliques, deep core, hips using resistance band and anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand sideways to a chest-height band anchor and press the band straight out in front of your chest. 2) Hold the press while lifting one knee at a time in a slow march. 3) Bring each foot back down quietly and keep the band centered. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a stance and band tension that let your torso stay square without leaning. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX940,Pallof Press Overhead Reach,Core & Trunk,"Obliques, abs, shoulders",Intermediate,Resistance band and anchor,Standing,Core strength,Variant,"An at-home core strength exercise for obliques, abs, shoulders using resistance band and anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand sideways to a band anchor and press the band straight out from your chest. 2) Keeping arms straight, raise your hands overhead slightly. 3) Bring hands back to chest height and then return the band to your chest. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep ribs down and do not let the band rotate your body. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX941,High Plank Knee Tap to Opposite Elbow,Core & Trunk,"Abs, obliques, shoulders",Intermediate,None,High plank,Core strength,Variant,"An at-home core strength exercise for abs, obliques, shoulders using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Start in a high plank with hands under shoulders. 2) Draw one knee toward the opposite elbow and pause briefly. 3) Return the foot to plank and alternate sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep shoulders over hands and move the knee slowly instead of hopping. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX942,Side Plank Band Row,Core & Trunk,"Obliques, lats, shoulders",Advanced,Resistance band and anchor,Side plank,Core strength,Variant,"An at-home core strength exercise for obliques, lats, shoulders using resistance band and anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set up in a side plank facing a band anchor with the top hand holding the band. 2) Hold hips up and row the band toward your ribs. 3) Extend the arm forward again while maintaining the side plank. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use light tension and keep hips stacked rather than rolling toward the floor. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX943,Side Plank Band Rotation,Core & Trunk,"Obliques, shoulders",Advanced,Resistance band and anchor,Side plank,Core strength,Variant,"An at-home core strength exercise for obliques, shoulders using resistance band and anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set up in a side plank with a band held in the top hand. 2) Rotate your top arm slightly open against the band while keeping hips lifted. 3) Return to the starting position with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the rotation small and avoid pulling with the neck or lower back. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX944,Full Copenhagen Side Plank,Core & Trunk,"Adductors, obliques, shoulders",Advanced,Chair or couch,Side plank,Isometric strength,Variant,"An at-home isometric strength exercise for adductors, obliques, shoulders using chair or couch.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place the top foot or ankle on a sturdy chair and set up on your side elbow. 2) Lift hips and bring the bottom leg up toward the supported leg if able. 3) Hold for the target time, then lower carefully. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Start with the knee supported and stop if the inner thigh feels strained. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX945,Hollow Body Band Pulldown,Core & Trunk,"Abs, lats, shoulders",Advanced,Resistance band and anchor,Supine,Core strength,Variant,"An at-home core strength exercise for abs, lats, shoulders using resistance band and anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back holding a band anchored behind your head and set your legs in a hollow position. 2) Pull the band down toward your thighs while keeping shoulders and legs lifted. 3) Return arms overhead with control without losing the hollow shape. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Choose a hollow position that keeps your low back down and ribs tucked. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX946,Pilates Criss-Cross,Core & Trunk,"Obliques, abs",Intermediate,None,Supine,Core strength,Common,"An at-home core strength exercise for obliques, abs using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with hands behind your head and knees in tabletop. 2) Rotate one shoulder toward the opposite knee as the other leg extends. 3) Switch sides in a controlled bicycle-like rhythm. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep elbows wide and rotate from the ribs instead of pulling on your neck. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX947,Pilates Corkscrew,Core & Trunk,"Lower abs, obliques",Advanced,None,Supine,Core strength,Variant,"An at-home core strength exercise for lower abs, obliques using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with legs extended toward the ceiling and arms pressing into the floor. 2) Circle both legs to one side, down slightly, across, and back to center. 3) Repeat in the other direction while keeping your upper body steady. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Make the circle small enough that your low back stays controlled. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX948,Pilates Leg Pull Front,Core & Trunk,"Core, glutes, shoulders",Intermediate,None,High plank,Core strength,Common,"An at-home core strength exercise for core, glutes, shoulders using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Start in a high plank with feet hip-width apart. 2) Lift one straight leg a few inches without shifting your hips. 3) Lower it and alternate sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Push the floor away and keep the lift small and glute-driven. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX949,Pilates Leg Pull Back,Core & Trunk,"Core, glutes, shoulders",Intermediate,None,Reverse plank,Core strength,Variant,"An at-home core strength exercise for core, glutes, shoulders using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Sit with hands behind you, fingers facing your feet or slightly outward, and lift into a reverse plank. 2) Lift one leg a few inches while keeping hips high. 3) Lower the leg and alternate sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep chest open and avoid sinking into your shoulders. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX950,RKC Plank,Core & Trunk,"Abs, glutes, shoulders",Advanced,None,Forearm plank,Isometric strength,Common,"An at-home isometric strength exercise for abs, glutes, shoulders using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set up in a forearm plank with elbows under shoulders and feet slightly apart. 2) Squeeze glutes, pull elbows lightly toward toes, and brace as if preparing for a cough. 3) Hold this high-tension plank for a short time, then rest. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) This should feel intense quickly; keep the hold short and do not let your back sag. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX951,Dumbbell Thruster,Cardio & Conditioning,"Full body, quads, shoulders",Intermediate,Dumbbells,Standing,Conditioning strength,Common,"An at-home conditioning strength exercise for full body, quads, shoulders using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Hold dumbbells at your shoulders with feet shoulder-width apart. 2) Squat down, then stand powerfully and press the dumbbells overhead. 3) Lower the dumbbells back to your shoulders and flow into the next rep. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the squat and press connected, but maintain control instead of racing sloppy reps. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX952,Dumbbell Hang Clean,Cardio & Conditioning,"Full body, hips, upper back",Intermediate,Dumbbells,Standing,Power conditioning,Common,"An at-home power conditioning exercise for full body, hips, upper back using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Hold dumbbells in front of your thighs and hinge slightly at the hips. 2) Drive your hips forward and guide the dumbbells up to your shoulders. 3) Stand tall in the catch, then lower back to the hang position. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use hip drive more than arm curling and keep the dumbbells close to your body. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX953,Dumbbell Clean to Press,Cardio & Conditioning,"Full body, shoulders, hips",Intermediate,Dumbbells,Standing,Power conditioning,Common,"An at-home power conditioning exercise for full body, shoulders, hips using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Start with dumbbells at your sides or in front of your thighs. 2) Clean them to your shoulders using a small hip drive. 3) Press overhead, lower to shoulders, then lower back to the start. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Separate clean and press if needed and avoid arching your back overhead. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX954,Single-Arm Dumbbell Snatch,Cardio & Conditioning,"Full body, hips, shoulders",Advanced,Dumbbell,Standing,Power conditioning,Common,"An at-home power conditioning exercise for full body, hips, shoulders using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Place one dumbbell between your feet and hinge down to grip it with one hand. 2) Drive through your legs and pull the dumbbell close to your body. 3) Punch it overhead in one motion, then lower safely and switch sides as planned. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a light weight while learning and keep the dumbbell path close, not looping away. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX955,Alternating Dumbbell Snatch,Cardio & Conditioning,"Full body, hips, shoulders",Advanced,Dumbbell,Standing,Power conditioning,Variant,"An at-home power conditioning exercise for full body, hips, shoulders using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Set one dumbbell on the floor between your feet. 2) Snatch it overhead with one hand, then lower it back to the floor. 3) Switch hands on the floor and repeat on the other side. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Reset your hinge each rep and keep the floor area clear. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX956,Dumbbell Suitcase March,Cardio & Conditioning,"Core, grip, hips",Beginner,Dumbbell,Standing march,Conditioning,Common,"An at-home conditioning exercise for core, grip, hips using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Hold one dumbbell at your side and stand tall. 2) March in place by lifting one knee at a time. 3) Continue for time, then switch the dumbbell to the other hand. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Stay tall and resist leaning toward the weight. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX957,Dumbbell Farmer March,Cardio & Conditioning,"Grip, traps, core, hips",Beginner,Dumbbells,Standing march,Conditioning,Common,"An at-home conditioning exercise for grip, traps, core, hips using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Hold a dumbbell in each hand at your sides and stand tall. 2) March in place with slow, deliberate knee lifts. 3) Keep marching for the target time, then set the weights down safely. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep shoulders down and steps quiet rather than stomping. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX958,Kettlebell Swing,Cardio & Conditioning,"Glutes, hamstrings, core",Intermediate,Kettlebell,Standing,Power conditioning,Common,"An at-home power conditioning exercise for glutes, hamstrings, core using kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Stand with feet slightly wider than hips and the kettlebell in front of you. 2) Hike the kettlebell back between your legs, then snap your hips forward. 3) Let the kettlebell float to chest height and guide it back into the next hinge. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a hip hinge, keep arms relaxed, and stop before fatigue makes your back round. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX959,Kettlebell Clean,Cardio & Conditioning,"Hips, glutes, upper back",Intermediate,Kettlebell,Standing,Power conditioning,Variant,"An at-home power conditioning exercise for hips, glutes, upper back using kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Start with a kettlebell between your feet or from a short backswing. 2) Drive through your hips and guide the bell up close to your body. 3) Catch it softly in the rack position at your forearm and shoulder. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the bell close so it does not slam your wrist; practice with light weight. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX960,Kettlebell Clean and Press,Cardio & Conditioning,"Full body, shoulders, hips",Advanced,Kettlebell,Standing,Power conditioning,Common,"An at-home power conditioning exercise for full body, shoulders, hips using kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Clean a kettlebell to the rack position at your shoulder. 2) Brace your core and press it overhead. 3) Lower to the rack, then back to the start before repeating or switching sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Own the rack position before pressing and keep your wrist straight. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX961,Kettlebell High Pull,Cardio & Conditioning,"Hips, upper back, shoulders",Intermediate,Kettlebell,Standing,Power conditioning,Variant,"An at-home power conditioning exercise for hips, upper back, shoulders using kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Start like a one-arm kettlebell swing with the bell between your legs. 2) Drive the hips forward and pull the elbow back high as the bell rises. 3) Guide the bell back into the next backswing. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the pull close to the body and avoid yanking with the shoulder. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX962,Kettlebell Figure-Eight Pass,Cardio & Conditioning,"Core, hips, coordination",Intermediate,Kettlebell,Athletic stance,Conditioning,Variant,"An at-home conditioning exercise for core, hips, coordination using kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Stand with feet wider than hips and hold a kettlebell in one hand. 2) Hinge slightly and pass the kettlebell between your legs to the other hand. 3) Continue weaving it in a figure-eight pattern around both legs. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your back flat and start slow so you do not clip your knees. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX963,Medicine Ball Slam,Cardio & Conditioning,"Full body, abs, shoulders",Intermediate,Medicine ball,Standing,Power conditioning,Common,"An at-home power conditioning exercise for full body, abs, shoulders using medicine ball.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Stand with a medicine ball held overhead or at chest height. 2) Rise tall, then slam the ball down in front of you using your whole body. 3) Pick it up safely and repeat. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a slam-safe ball and surface, and keep your spine neutral as you retrieve it. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX964,Medicine Ball Rotational Slam,Cardio & Conditioning,"Obliques, hips, shoulders",Advanced,Medicine ball,Standing,Power conditioning,Variant,"An at-home power conditioning exercise for obliques, hips, shoulders using medicine ball.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Stand sideways to a safe slam area holding a medicine ball. 2) Rotate through your hips and trunk to slam the ball down outside one foot. 3) Pick it up, reset, and repeat before switching sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Pivot your feet and avoid twisting only through your knees or low back. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX965,Mini-Band Fast Feet,Cardio & Conditioning,"Glutes, calves, cardio",Intermediate,Mini band,Athletic stance,Conditioning,Variant,"An at-home conditioning exercise for glutes, calves, cardio using mini band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Place a mini band above your knees and sink into a small athletic stance. 2) Move your feet quickly in place while keeping knees pressing gently outward. 3) Continue for the interval, staying low and controlled. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep steps small and do not let the band pull your knees inward. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX966,Agility Ladder In-In-Out-Out,Cardio & Conditioning,"Feet, calves, coordination",Intermediate,Agility ladder or tape lines,Standing,Conditioning,Common,"An at-home conditioning exercise for feet, calves, coordination using agility ladder or tape lines.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Stand at one end of an agility ladder or taped squares. 2) Step both feet into a square, then both feet outside the square. 3) Move forward through the ladder with a steady rhythm. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Stay light on the balls of your feet and prioritize clean foot placement over speed. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX967,Agility Ladder Ickey Shuffle,Cardio & Conditioning,"Feet, hips, coordination",Advanced,Agility ladder or tape lines,Standing,Conditioning,Variant,"An at-home conditioning exercise for feet, hips, coordination using agility ladder or tape lines.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Stand beside the first ladder square. 2) Step inside with one foot, inside with the other, then outside to the far side. 3) Repeat the three-step pattern down the ladder. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Start slow until the pattern is automatic and keep your hips low. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX968,Agility Ladder Lateral In-Out,Cardio & Conditioning,"Calves, hips, coordination",Intermediate,Agility ladder or tape lines,Standing sideways,Conditioning,Variant,"An at-home conditioning exercise for calves, hips, coordination using agility ladder or tape lines.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Stand sideways at the end of a ladder or line of squares. 2) Step both feet into the square, then both feet out on the far side. 3) Continue laterally through each square. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your chest up and feet quick but quiet. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX969,Agility Ladder Ali Shuffle,Cardio & Conditioning,"Calves, coordination, cardio",Intermediate,Agility ladder or tape line,Standing,Conditioning,Variant,"An at-home conditioning exercise for calves, coordination, cardio using agility ladder or tape line.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Stand with one foot ahead of a line and one foot behind it. 2) Quickly switch foot positions like a boxer shuffle. 3) Continue down the ladder or stay over one line for time. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep knees soft and land lightly on the balls of your feet. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX970,Step-Up Burpee,Cardio & Conditioning,"Full body, legs, shoulders",Intermediate,Low step,Standing to plank,Conditioning,Variant,"An at-home conditioning exercise for full body, legs, shoulders using low step.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Stand facing a low step with room behind you. 2) Place hands on the step, step or jump feet back to plank, then return feet forward. 3) Stand up and step onto the platform or reach overhead. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use the step to reduce impact and keep hands firmly planted before moving your feet. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX971,Plank Jack to Squat Stand,Cardio & Conditioning,"Full body, core, legs",Advanced,None,Plank to standing,Conditioning,Variant,"An at-home conditioning exercise for full body, core, legs using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Start in a high plank with feet together. 2) Jump or step feet out and in once like a plank jack. 3) Step or jump feet toward hands and stand, then return to plank. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the plank tight before transitioning and use step-outs for a lower-impact version. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX972,Invisible Rope Double-Under Hop,Cardio & Conditioning,"Calves, cardio, coordination",Advanced,None,Standing,Conditioning,Variant,"An at-home conditioning exercise for calves, cardio, coordination using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Stand tall with elbows near your sides as if holding a jump rope. 2) Perform a slightly higher hop while rotating your wrists twice quickly. 3) Land softly and reset for the next hop or continuous rhythm. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep jumps springy and low enough to protect your calves and Achilles. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX973,Shadow Boxing Sprawl,Cardio & Conditioning,"Full body, chest, core",Advanced,None,Standing to floor,Conditioning,Variant,"An at-home conditioning exercise for full body, chest, core using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Start in a boxing stance and throw a short punch combo. 2) Place hands on the floor and shoot both legs back into a sprawl or plank. 3) Step or hop feet forward and return to your boxing stance. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the floor transition controlled and step back instead of jumping if needed. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX974,Low-Impact Dumbbell Step Jack,Cardio & Conditioning,"Shoulders, hips, cardio",Beginner,Light dumbbells,Standing,Conditioning,Variant,"An at-home conditioning exercise for shoulders, hips, cardio using light dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Hold very light dumbbells at your sides or shoulders and stand tall. 2) Step one foot out as you raise the dumbbells outward or overhead. 3) Step back in and alternate sides in a steady rhythm. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use very light weights and keep the arm range pain-free. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX975,Kettlebell Deadlift High Pull,Cardio & Conditioning,"Hips, upper back, shoulders",Intermediate,Kettlebell,Standing,Power conditioning,Variant,"An at-home power conditioning exercise for hips, upper back, shoulders using kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Start with the kettlebell between your feet and hinge to grip the handle. 2) Stand powerfully and pull the kettlebell up toward chest height with elbows high. 3) Lower it back between your feet with a controlled hinge. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the bell close and avoid pulling higher than your shoulders tolerate. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX976,Single-Leg RDL with Dumbbell Pass,Balance & Coordination,"Hamstrings, glutes, balance",Intermediate,Dumbbell,Single-leg standing,Balance strength,Variant,"An at-home balance strength exercise for hamstrings, glutes, balance using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Balance on one leg and hinge forward with a dumbbell in one hand. 2) At the bottom of the hinge, pass the dumbbell to the other hand under your chest. 3) Stand back up, then repeat or alternate passes. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep hips square and make the pass slow enough that balance stays controlled. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX977,Single-Leg Balance with Overhead Press,Balance & Coordination,"Ankles, hips, shoulders, core",Intermediate,Dumbbell or bottle,Single-leg standing,Balance strength,Variant,"An at-home balance strength exercise for ankles, hips, shoulders, core using dumbbell or bottle.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand on one leg holding a light weight at shoulder height. 2) Press the weight overhead while keeping the standing knee softly bent. 3) Lower the weight and continue pressing or switch sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a light load and touch a wall if your balance causes torso leaning. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX978,Single-Leg Halo,Balance & Coordination,"Ankles, hips, core, shoulders",Advanced,Kettlebell or dumbbell,Single-leg standing,Balance strength,Variant,"An at-home balance strength exercise for ankles, hips, core, shoulders using kettlebell or dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Balance on one leg holding a light weight at chest height. 2) Circle the weight slowly around your head. 3) Return it to the front and repeat before switching directions or legs. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Make the circle small and keep the standing foot rooted. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX979,Single-Leg Pallof Press,Balance & Coordination,"Obliques, hips, ankle stability",Advanced,Resistance band and anchor,Single-leg standing,Balance strength,Variant,"An at-home balance strength exercise for obliques, hips, ankle stability using resistance band and anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand sideways to a band anchor and balance on the leg farther from the anchor. 2) Hold the band at your chest, then press it straight out. 3) Bring it back to your chest without letting your body rotate. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use light band tension and prioritize balance over distance from the anchor. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX980,Tandem Pallof Press,Balance & Coordination,"Core, hips, foot stability",Intermediate,Resistance band and anchor,Tandem stance,Balance strength,Variant,"An at-home balance strength exercise for core, hips, foot stability using resistance band and anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand heel-to-toe sideways to a band anchor and hold the band at your chest. 2) Press the band straight out in front of you. 3) Return to your chest and repeat before switching stance direction. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep both feet grounded and reduce band tension if your stance wobbles too much. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX981,Lateral Step-Down with Forward Reach,Balance & Coordination,"Quads, glutes, knee control",Intermediate,Low step,Standing on step,Balance strength,Variant,"An at-home balance strength exercise for quads, glutes, knee control using low step.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand sideways on a low step with one foot hanging off the edge. 2) Reach both arms forward as you bend the standing knee and tap the free heel down. 3) Stand back up and reset your balance. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the reach from pulling your knee inward and use a low height first. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX982,Single-Leg Squat to Lateral Reach,Balance & Coordination,"Quads, glutes, outer hips",Advanced,None,Single-leg standing,Balance strength,Variant,"An at-home balance strength exercise for quads, glutes, outer hips using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Balance on one leg with arms in front of you. 2) Bend the standing knee into a small squat while reaching the free leg out to the side. 3) Return to tall single-leg balance. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the squat shallow and the pelvis level as the free leg reaches. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX983,Banded Star Balance,Balance & Coordination,"Outer hips, ankles, core",Intermediate,Mini band,Single-leg standing,Balance strength,Variant,"An at-home balance strength exercise for outer hips, ankles, core using mini band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place a mini band above your knees or ankles and balance on one leg. 2) Reach the free foot forward, to the side, and backward like points of a star. 3) Return to center between each reach. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep tension in the band and avoid letting the standing knee collapse inward. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX984,Cushion Single-Leg Stand,Balance & Coordination,"Ankles, feet, hips",Beginner,Cushion or pillow,Single-leg standing,Balance,Common,"An at-home balance exercise for ankles, feet, hips using cushion or pillow.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place one foot on a firm cushion and lift the other foot slightly. 2) Stand tall and hold your balance for the target time. 3) Step down safely and switch sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Stand near a wall and keep your gaze fixed on one point. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX985,Cushion Tandem Stance,Balance & Coordination,"Feet, ankles, hips",Beginner,Cushion or pillow,Tandem stance,Balance,Common,"An at-home balance exercise for feet, ankles, hips using cushion or pillow.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand heel-to-toe on or near a firm cushion with a wall beside you. 2) Hold the tandem position while breathing steadily. 3) Switch which foot is in front after the hold. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use light fingertip support and avoid locking your knees. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX986,Single-Leg Calf Raise Eyes Closed,Balance & Coordination,"Calves, ankles, balance",Advanced,Wall support optional,Single-leg standing,Balance strength,Variant,"An at-home balance strength exercise for calves, ankles, balance using wall support optional.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand on one leg near a wall and rise onto the ball of your foot. 2) Close your eyes only if you can do so safely and hold or perform a slow calf raise. 3) Open your eyes and lower the heel with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep one finger near the wall and stop if you feel unsafe or unstable. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX987,Tandem Farmer March,Balance & Coordination,"Grip, core, hips, feet",Intermediate,Dumbbells,Tandem march,Balance strength,Variant,"An at-home balance strength exercise for grip, core, hips, feet using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold dumbbells at your sides and stand as if on a narrow line. 2) March slowly by placing one foot directly in front of the other. 3) Continue for a few steps or in place, then turn carefully. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep shoulders level and use lighter weights than a normal farmer carry. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX988,Waiter Carry March,Balance & Coordination,"Shoulders, core, hips",Intermediate,Dumbbell or kettlebell,Standing march,Balance strength,Common,"An at-home balance strength exercise for shoulders, core, hips using dumbbell or kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold one light weight overhead with a straight arm and ribs down. 2) March in place slowly, lifting one knee at a time. 3) Switch arms after the target time. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the weight stacked over your shoulder and avoid leaning away from it. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX989,Suitcase Carry March with Head Turns,Balance & Coordination,"Core, grip, vestibular balance",Intermediate,Dumbbell or backpack,Standing march,Balance strength,Variant,"An at-home balance strength exercise for core, grip, vestibular balance using dumbbell or backpack.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold a weight in one hand and stand tall. 2) March in place while slowly turning your head left and right. 3) Switch the weight to the other hand and repeat. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Move the head slowly and stop if dizziness occurs. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX990,Half-Kneeling Press to Stand,Balance & Coordination,"Glutes, quads, shoulders, core",Intermediate,Dumbbell,Half kneeling to standing,Balance strength,Variant,"An at-home balance strength exercise for glutes, quads, shoulders, core using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Start half-kneeling with a light dumbbell at shoulder height. 2) Press the dumbbell overhead, bring it back down, then stand up from the half-kneeling position. 3) Step back to half-kneeling with control and repeat. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the front knee stable and avoid rushing the transition to standing. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX991,Lunge Matrix with Dumbbell Pass,Balance & Coordination,"Legs, hips, core, coordination",Intermediate,Dumbbell,Standing,Balance strength,Variant,"An at-home balance strength exercise for legs, hips, core, coordination using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold a light dumbbell at chest height and stand tall. 2) Step into a forward, side, or reverse lunge and pass the dumbbell around the front thigh or across your body. 3) Return to standing before changing lunge direction. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Move one direction at a time and keep the pass controlled so posture stays tall. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX992,Beast Reach,Balance & Coordination,"Shoulders, core, hips",Intermediate,None,Bear plank,Bodyweight control,Common,"An at-home bodyweight control exercise for shoulders, core, hips using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Start in a bear plank with knees hovering just above the floor. 2) Shift hips back slightly and reach one arm forward or across your body. 3) Return to bear plank and alternate sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep knees low and move slowly enough that your torso stays quiet. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX993,Beast Crawl Forward-Back,Balance & Coordination,"Shoulders, core, hips",Intermediate,None,Bear plank crawl,Bodyweight control,Common,"An at-home bodyweight control exercise for shoulders, core, hips using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Start in a bear plank with hands under shoulders and knees under hips. 2) Move opposite hand and foot forward together for a few small steps. 3) Reverse the pattern backward to return. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your back flat and take tiny, quiet steps. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX994,Crab Reach to Toe Tap,Balance & Coordination,"Shoulders, glutes, core",Intermediate,None,Crab position,Bodyweight control,Variant,"An at-home bodyweight control exercise for shoulders, glutes, core using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Sit with feet flat and hands behind you, then lift hips into a crab position. 2) Reach one arm up and back, return it down, then tap the opposite foot with that hand if controlled. 3) Alternate sides while keeping hips lifted. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep shoulders comfortable and lower hips between reps if wrists need a break. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX995,Bear-to-Crab Transition,Balance & Coordination,"Core, shoulders, hips, coordination",Advanced,None,Floor transition,Bodyweight control,Variant,"An at-home bodyweight control exercise for core, shoulders, hips, coordination using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Start in a bear plank with knees hovering. 2) Lift one hand and the opposite foot, rotate your hips, and step through into a crab position. 3) Reverse the motion to return to bear plank, then alternate sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Move slowly, keep hands planted firmly, and use a larger step if your hips feel cramped. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX996,Dumbbell Cyclist Squat,Lower Body Strength,"Quads, glutes, core",Intermediate,Dumbbell and book or wedge,Standing,Strength,Variant,"An at-home strength exercise for quads, glutes, core using dumbbell and book or wedge.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand with heels elevated on a sturdy book or wedge and hold one dumbbell at your chest. 2) Keep your torso tall and bend your knees forward as you lower into a narrow squat. 3) Press through your feet to stand back up without locking the knees hard. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a pain-free range and keep the dumbbell close so your knees and torso track smoothly. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX997,Single-Arm Band Chest Press,Upper Body Push,"Chest, triceps, core",Intermediate,Resistance band and anchor,Standing split stance,Strength,Variant,"An at-home strength exercise for chest, triceps, core using resistance band and anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Anchor a band behind chest height and stand in a split stance holding one end at your chest. 2) Press the working hand straight forward while keeping your torso from rotating. 3) Return the hand to your chest slowly, then switch sides after the set. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use light to moderate band tension and keep the shoulder blade controlled, not shrugged. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX998,Single-Arm Band Lat Pulldown,Upper Body Pull & Posture,"Lats, upper back, biceps",Beginner,Resistance band and high anchor,Tall kneeling or seated,Strength,Variant,"An at-home strength exercise for lats, upper back, biceps using resistance band and high anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Anchor a band high and kneel or sit facing it while holding one end in one hand. 2) Pull your elbow down toward your side until your hand nears shoulder level. 3) Reach the arm back overhead with control and repeat before switching sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep ribs down and avoid leaning sideways to finish the pull. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX999,Dumbbell Prone W Raise,Upper Body Pull & Posture,"Rear shoulders, rotator cuff, upper back",Intermediate,Light dumbbells,Prone,Strength,Variant,"An at-home strength exercise for rear shoulders, rotator cuff, upper back using light dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie face down with very light dumbbells and elbows bent so your arms form a W. 2) Lift your hands and elbows slightly off the floor while squeezing shoulder blades down and back. 3) Lower the weights softly and repeat. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the range small, neck long, and weights light enough that your lower back stays relaxed. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
-Exercise,EX1000,Seated Dumbbell Knee Tuck,Core & Trunk,"Abs, hip flexors",Intermediate,Dumbbell,Seated,Core strength,Variant,"An at-home core strength exercise for abs, hip flexors using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Sit on the floor holding a light dumbbell at your chest and lean back slightly. 2) Lift your feet and draw your knees toward your chest as your torso comes slightly forward. 3) Extend your legs back out with control without letting your heels slam down. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the dumbbell close and shorten the leg extension if your lower back takes over. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form."
+Library,ID,Name,Category,Target Area,Level,Equipment,Position,Modality,Commonness Tier,Short Description,Source URL(s),Steps,Best Practices,Images
+Exercise,EX751,Dumbbell Goblet Squat,Lower Body Strength,"Quads, glutes, core",Beginner,Dumbbell,Standing,Strength,Common,"An at-home strength exercise for quads, glutes, core using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand with feet about shoulder-width apart and hold one dumbbell vertically at chest height. 2) Brace your trunk, sit your hips back, and bend your knees until you reach a comfortable squat depth. 3) Press through your whole foot to stand tall without letting the dumbbell pull you forward. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the dumbbell close to your chest, knees tracking over toes, and ribs stacked over hips. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Standing setup | Adult demonstrating Dumbbell Goblet Squat at the standing setup step: balanced standing setup. Must not show squat depth, dumbbell horizontal, two weights, heels lifted, knees collapsed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ac7f748a-fcc1-40ed-5637-1a8017fb5e00/public ;; Squat | Adult demonstrating Dumbbell Goblet Squat at the squat step: controlled squat depth with knees aligned. Must not show heels lifted, knees caving, rounded back, dumbbell between legs, chair, extra weights. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e1a3ae4e-ef4e-41dc-4324-392537c34d00/public"
+Exercise,EX752,Double-Dumbbell Front Squat,Lower Body Strength,"Quads, glutes, upper back",Intermediate,Dumbbells,Standing,Strength,Common,"An at-home strength exercise for quads, glutes, upper back using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand tall with two dumbbells held at the fronts of your shoulders and elbows slightly forward. 2) Lower into a squat by bending your hips and knees while keeping your chest lifted. 3) Drive through the floor to stand and squeeze your glutes at the top. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Do not let your elbows collapse; keep your torso tall and use a load you can control. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Front-rack setup | Adult demonstrating Double-Dumbbell Front Squat at the front-rack setup step: Elbows slightly forward with neutral wrists. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/03b1108d-6023-4c49-3be8-19d030876d00/public ;; Squat bottom | Adult demonstrating Double-Dumbbell Front Squat at the squat bottom step: Thighs approach parallel at controlled depth. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3f4924f0-9cba-4daf-811a-c27cb02afb00/public ;; Stand tall | Adult demonstrating Double-Dumbbell Front Squat at the stand tall step: Tall glute-engaged finish without leaning back. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/84c70f49-0181-4cb5-ceac-683449a72a00/public
+Exercise,EX753,Double-Dumbbell Suitcase Squat,Lower Body Strength,"Quads, glutes, grip",Beginner,Dumbbells,Standing,Strength,Common,"An at-home strength exercise for quads, glutes, grip using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand with feet hip-width to shoulder-width apart and hold a dumbbell at each side like suitcases. 2) Push your hips back and bend your knees, keeping the weights beside your thighs. 3) Stand up by pressing evenly through both feet and keeping your shoulders level. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Avoid shrugging the weights; keep arms long and knees aligned with the middle toes. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Suitcase setup | Adult demonstrating Double-Dumbbell Suitcase Squat at the suitcase setup step: Shoulders down, ribs stacked, knees soft. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4ed972cc-30f8-412e-f1df-82594c4b5100/public ;; Bottom squat | Adult demonstrating Double-Dumbbell Suitcase Squat at the bottom squat step: Thighs approach parallel, knees track middle toes, spine long. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8283211c-1685-43b7-6a09-78696c424200/public"
+Exercise,EX754,Single-Dumbbell Offset Squat,Lower Body Strength,"Quads, glutes, obliques",Intermediate,Dumbbell,Standing,Strength,Variant,"An at-home strength exercise for quads, glutes, obliques using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold one dumbbell at one shoulder or in one hand by your side and stand with feet shoulder-width apart. 2) Squat down slowly while resisting the urge to lean or twist toward the weight. 3) Stand back up, finish tall, then switch sides after the planned reps. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a lighter load than a normal squat and keep both hips level throughout. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Offset rack setup | Adult demonstrating Single-Dumbbell Offset Squat at the offset rack setup step: Tall asymmetric rack. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2a1413ff-5f23-4eca-5c38-0387d7254800/public ;; Offset squat bottom | Adult demonstrating Single-Dumbbell Offset Squat at the offset squat bottom step: Balanced squat below parallel if mobility allows. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/40bee9bd-b933-4b8b-ec08-ee0367ec6900/public
+Exercise,EX755,Dumbbell Sumo Squat,Lower Body Strength,"Inner thighs, glutes, quads",Beginner,Dumbbell,Standing,Strength,Common,"An at-home strength exercise for inner thighs, glutes, quads using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Take a wide stance with toes turned slightly out and hold one dumbbell vertically between your legs. 2) Bend your knees and hips, lowering the dumbbell straight down between your feet. 3) Push the floor apart with your feet as you stand back up. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your knees following your toes and avoid rounding your back at the bottom. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Wide-stance setup | Adult demonstrating Dumbbell Sumo Squat at the wide-stance setup step: Arms long, knees soft and aligned. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9b0eb7dd-3b4c-4a2a-9eb1-ad568a418300/public ;; Sumo-squat bottom | Adult demonstrating Dumbbell Sumo Squat at the sumo-squat bottom step: Wide squat with controlled depth. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/850d6e8d-e3e6-4825-bba4-8c70fd434d00/public ;; Stand wide | Adult demonstrating Dumbbell Sumo Squat at the stand wide step: Tall finish without narrowing feet. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d8c274c5-5177-4227-4456-756dad94c500/public"
+Exercise,EX756,Dumbbell Squat to Press,Lower Body Strength,"Quads, glutes, shoulders, core",Intermediate,Dumbbells,Standing,Strength,Common,"An at-home strength exercise for quads, glutes, shoulders, core using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold dumbbells at your shoulders with feet about shoulder-width apart. 2) Squat down under control, then stand powerfully and press the dumbbells overhead as you finish the stand. 3) Lower the dumbbells back to your shoulders before starting the next squat. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Treat it as one smooth movement, but do not arch your low back during the overhead press. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Rack setup | Adult demonstrating Dumbbell Squat to Press at the rack setup step: Forearms vertical, ribs stacked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/96cdbdb7-0db1-488b-0793-8a144eee3b00/public ;; Bottom squat | Adult demonstrating Dumbbell Squat to Press at the bottom squat step: Knees track toes, torso controlled. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2b1f7c03-4bbc-4d40-b26b-e90d05812800/public ;; Overhead press | Adult demonstrating Dumbbell Squat to Press at the overhead press step: Arms straight, no back arch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9bc7e094-cf71-4c22-96e7-20c804d87f00/public ;; Return to rack | Adult demonstrating Dumbbell Squat to Press at the return to rack step: Dumbbells finish at shoulders. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ca668be4-1ca9-43be-3d24-fdf633d92700/public"
+Exercise,EX757,Kettlebell Goblet Squat,Lower Body Strength,"Quads, glutes, core",Beginner,Kettlebell,Standing,Strength,Common,"An at-home strength exercise for quads, glutes, core using kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold the kettlebell by the horns close to your chest and set your feet shoulder-width apart. 2) Brace your core, sit down between your hips, and keep your chest facing forward. 3) Stand by driving through your feet and bringing your hips fully underneath you. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the kettlebell close and let your elbows travel inside your knees if comfortable. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Goblet setup | Adult demonstrating Kettlebell Goblet Squat at the goblet setup step: Tall braced start. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c82b9f24-9d55-4661-a1d1-cd1034595400/public ;; Squat bottom | Adult demonstrating Kettlebell Goblet Squat at the squat bottom step: Deep controlled goblet squat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/37b27009-c69a-4551-9761-725279b5b900/public
+Exercise,EX758,Kettlebell Sumo Deadlift,Lower Body Strength,"Glutes, hamstrings, inner thighs",Beginner,Kettlebell,Standing,Strength,Common,"An at-home strength exercise for glutes, hamstrings, inner thighs using kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place a kettlebell on the floor between your feet and stand wide with toes slightly turned out. 2) Hinge at your hips, bend your knees, and grip the handle with both hands. 3) Stand by pushing the floor away, then lower the kettlebell back between your feet with the same path. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your back neutral and make the lift come from hips and legs, not from yanking with your arms. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Wide hinge setup | Adult demonstrating Kettlebell Sumo Deadlift at the wide hinge setup step: neutral spine from head to pelvis. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4bb506f8-7d07-4eea-48cc-f8fd9032c200/public ;; Tall deadlift finish | Adult demonstrating Kettlebell Sumo Deadlift at the tall deadlift finish step: ribs stacked over pelvis without leaning back. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/699019a1-9507-4f67-f3e1-38da61cf7800/public
+Exercise,EX759,Kettlebell Deadlift,Lower Body Strength,"Glutes, hamstrings, back",Beginner,Kettlebell,Standing,Strength,Common,"An at-home strength exercise for glutes, hamstrings, back using kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place the kettlebell between your feet and stand with feet hip-width apart. 2) Push your hips back, soften your knees, and grab the handle with a flat back. 3) Drive your hips forward to stand, then hinge back down until the kettlebell returns to the floor. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the bell close to your body and pause if you feel your lower back rounding. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Bottom setup | Adult demonstrating Kettlebell Deadlift at the bottom setup step: hips above knees, long spine, both hands symmetrically on one handle. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c198be62-9eb2-4e32-86c6-2ea84df94e00/public ;; Lockout | Adult demonstrating Kettlebell Deadlift at the lockout step: ribs stacked over pelvis with no backward lean. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/04fad754-c77e-4521-0b97-ac0665431600/public"
+Exercise,EX760,Dumbbell Deadlift,Lower Body Strength,"Glutes, hamstrings, back",Beginner,Dumbbells,Standing,Strength,Common,"An at-home strength exercise for glutes, hamstrings, back using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold two dumbbells in front of your thighs with feet hip-width apart. 2) Hinge at your hips and bend your knees slightly, sliding the dumbbells down near your legs. 3) Stand tall by pressing through your feet and squeezing your glutes. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Think hips back first, not knees forward first, and keep the dumbbells close. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Standing setup | Adult demonstrating Dumbbell Deadlift at the standing setup step: Both feet flat; dumbbells near thighs; hips and knees extended softly; spine neutral. Must not show hinge, bent elbows, weights at sides, kettlebells. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0a91b09f-83bd-4dae-a4a4-f1f5cc872d00/public ;; Hip hinge | Adult demonstrating Dumbbell Deadlift at the hip hinge step: Hips travel backward; knees bend slightly; torso hinges as one long unit; both feet and heels planted; arms vertical. Must not show squat, rounded back, weights far forward, bent elbows, heels lifted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4a50f618-e589-4793-0bbe-5fe1a6fd9e00/public"
+Exercise,EX761,Double-Dumbbell Romanian Deadlift,Lower Body Strength,"Hamstrings, glutes, back",Intermediate,Dumbbells,Standing,Strength,Common,"An at-home strength exercise for hamstrings, glutes, back using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand tall holding dumbbells in front of your thighs with palms facing you. 2) Push your hips back while keeping a slight knee bend until you feel your hamstrings load. 3) Drive your hips forward to return to standing without leaning back at the top. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your spine long and stop the descent before your back wants to round. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Standing start | Adult demonstrating Double-Dumbbell Romanian Deadlift at the standing start step: ribs stacked over pelvis without leaning back. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d4a1a39e-140d-4880-68f4-e5690b6efb00/public ;; Hip-hinge endpoint | Adult demonstrating Double-Dumbbell Romanian Deadlift at the hip-hinge endpoint step: hips high above knees, shins near vertical, spine long. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ae00f47d-7b8f-47bb-5494-d3418fb22000/public"
+Exercise,EX762,Dumbbell Single-Leg Romanian Deadlift,Lower Body Strength,"Hamstrings, glutes, balance",Intermediate,Dumbbell,Standing,Strength,Common,"An at-home strength exercise for hamstrings, glutes, balance using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold one or two dumbbells and balance on one leg with a soft knee. 2) Hinge forward as your free leg reaches back, keeping hips as square as possible. 3) Pull yourself back to standing by squeezing the glute of the working leg. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Move slowly and lightly touch a wall or chair if balance limits your hinge quality. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Balance start | Adult demonstrating Dumbbell Single-Leg Romanian Deadlift at the balance start step: lifted shoe fully visible and clear of floor. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c6e43a3e-1771-42e5-65ba-e7ee79dc8a00/public ;; Single-leg hinge | Adult demonstrating Dumbbell Single-Leg Romanian Deadlift at the single-leg hinge step: long spine, rear heel reaching back, two weights visible near planted shin. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/94d6de7c-957c-4f4b-f35f-550046c3a700/public"
+Exercise,EX763,Dumbbell Kickstand Romanian Deadlift,Lower Body Strength,"Hamstrings, glutes",Beginner,Dumbbells,Standing,Strength,Common,"An at-home strength exercise for hamstrings, glutes using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place most of your weight on one front foot and set the other toes lightly behind you like a kickstand. 2) Hold dumbbells in front of your thighs and hinge back through the front hip. 3) Stand up by driving through the front heel and keeping the rear foot only lightly loaded. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep hips level and use the back leg for balance, not to turn it into a regular deadlift. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Kickstand setup | Adult demonstrating Dumbbell Kickstand Romanian Deadlift at the kickstand setup step: RIGHT whole foot loaded; LEFT forefoot/toes light behind; hips square; dumbbells near thighs. Must not show feet side-by-side, rear heel down, lunge, one weight, crossed stance. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/723039d5-8f7d-4cb5-23ed-f811d49ebb00/public ;; Hip hinge | Adult demonstrating Dumbbell Kickstand Romanian Deadlift at the hip hinge step: Hips move backward; torso hinges; RIGHT foot stays loaded; LEFT toes remain light behind; both arms long. Must not show squat, rear heel down, rear foot loaded, rounded back, dumbbells far away, changed stance. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1baedef2-a543-4f0d-4516-79c58c362400/public"
+Exercise,EX764,Dumbbell Swing,Lower Body Strength,"Glutes, hamstrings, core",Advanced,Dumbbell,Standing,Power,Variant,"An at-home power exercise for glutes, hamstrings, core using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold one dumbbell by one end with both hands and stand with feet slightly wider than hip-width. 2) Hike the dumbbell back between your legs by hinging at the hips, then snap your hips forward. 3) Let the dumbbell float to about chest height, then guide it back into the next hinge. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a hip hinge, not a squat or shoulder raise; start light and keep the weight away from fragile objects. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Hike into the hinge | The athlete holds one dumbbell with both hands in a deep hip hinge with the weight between the thighs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5be7e7d5-f7bf-46e3-0d91-21fe4ed7eb00/public ;; Snap tall and float | The athlete stands tall as the two-handed dumbbell floats to chest height from hip drive. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e71d21ea-a616-4f4b-a3c0-678af61da100/public
+Exercise,EX765,Dumbbell Reverse Lunge,Lower Body Strength,"Quads, glutes, hamstrings",Intermediate,Dumbbells,Standing,Strength,Common,"An at-home strength exercise for quads, glutes, hamstrings using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand tall holding dumbbells at your sides. 2) Step one foot back and lower until both knees bend comfortably. 3) Push through the front foot to return to standing, then repeat or alternate sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your front knee stable and your torso tall instead of dumping weight into the back leg. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Standing setup | Adult demonstrating Dumbbell Reverse Lunge at the standing setup step: neutral upright stance. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/444fbfc8-f9b4-4a27-0584-12b05849b600/public ;; Reverse-lunge endpoint | Adult demonstrating Dumbbell Reverse Lunge at the reverse-lunge endpoint step: rear knee hovers and front heel remains grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7d732fe3-23a0-4bc6-e864-164dc053b000/public
+Exercise,EX766,Dumbbell Forward Lunge,Lower Body Strength,"Quads, glutes, balance",Intermediate,Dumbbells,Standing,Strength,Common,"An at-home strength exercise for quads, glutes, balance using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold dumbbells at your sides and stand with feet together. 2) Step forward with one foot and lower until your front thigh approaches parallel to the floor. 3) Push back through the front foot to return to the start position. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Take a long enough step that your front heel stays down and your knee does not collapse inward. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Upright start | Adult demonstrating Dumbbell Forward Lunge at the upright start step: both shoes, hands and weights fully visible. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6e1fc1d7-a48c-43e1-07a1-a872d7dd0600/public ;; Forward lunge | Adult demonstrating Dumbbell Forward Lunge at the forward lunge step: front knee tracks over mid-foot, rear knee hovers and both shoes are visible. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d9c17a21-9741-40b1-dd8a-09f0c5a2c400/public"
+Exercise,EX767,Dumbbell Lateral Lunge,Lower Body Strength,"Glutes, adductors, quads",Intermediate,Dumbbells,Standing,Strength,Common,"An at-home strength exercise for glutes, adductors, quads using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold dumbbells at your sides or in front of your body and stand tall. 2) Step out to one side, bend that knee, and sit your hips back while the other leg stays straighter. 3) Push through the bent-leg foot to return to the center. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the moving knee tracking over the toes and keep the straight-leg foot flat if possible. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Standing setup | Adult demonstrating Dumbbell Lateral Lunge at the standing setup step: Both feet parallel and flat; hips centered; knees softly extended; torso tall; one dumbbell in each hand. Must not show side step, bent-over torso, squat, weights on shoulders, one dumbbell, wide stance. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a9ee1e47-e3b0-47d3-842c-d83194a36a00/public ;; Lateral lunge | Adult demonstrating Dumbbell Lateral Lunge at the lateral lunge step: RIGHT/image-left foot is the stepped working side; RIGHT knee tracks over toes; hips shift back and toward image-left; LEFT/image-right leg remains straight with foot flat; torso inclines only slightly with long spine. Must not show center squat, both knees equally bent, rear heel lifted, crossover step, knee collapsing inward, dumbbells missing or resting on floor. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9c2768be-8a5d-43d0-2852-29df16881000/public"
+Exercise,EX768,Dumbbell Curtsy Lunge,Lower Body Strength,"Glutes, quads, outer hips",Intermediate,Dumbbells,Standing,Strength,Variant,"An at-home strength exercise for glutes, quads, outer hips using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold dumbbells at your sides and stand with feet hip-width apart. 2) Step one leg diagonally behind the other and lower into a curtsy position. 3) Press through the front foot to stand and bring the back leg forward again. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the front knee from caving inward and make the diagonal step small if your hips feel pinched. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Tall setup | The athlete stands tall with feet hip-width and a dumbbell in each hand. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/97cfaf37-e480-4113-5ed6-8d7bb992bd00/public ;; Step diagonally behind | The athlete steps the right foot diagonally behind the left while holding dumbbells at the sides. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c183aebd-5b71-4b1a-b296-2f2c15539c00/public ;; Lower into the curtsy | The athlete holds the bottom of a dumbbell curtsy lunge with the rear knee lowered behind the front leg. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/564e11cc-aaca-4457-ce2e-da1a4ab90700/public
+Exercise,EX769,Goblet Reverse Lunge,Lower Body Strength,"Glutes, quads, core",Beginner,Dumbbell or kettlebell,Standing,Strength,Common,"An at-home strength exercise for glutes, quads, core using dumbbell or kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold one weight at chest height and stand tall. 2) Step one foot backward and lower into a lunge while keeping the weight close to your chest. 3) Drive through the front foot to return to standing. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your ribs down and avoid leaning back to counterbalance the weight. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Goblet setup | Adult demonstrating Goblet Reverse Lunge at the goblet setup step: tall neutral start. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/314a0ba8-1891-455e-9e13-72bd83950800/public ;; Reverse-lunge endpoint | Adult demonstrating Goblet Reverse Lunge at the reverse-lunge endpoint step: front heel grounded and rear knee hovering. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5afc9e98-a0f3-4945-fd63-a4e157297500/public
+Exercise,EX770,Goblet Lateral Lunge,Lower Body Strength,"Adductors, glutes, quads",Intermediate,Dumbbell or kettlebell,Standing,Strength,Variant,"An at-home strength exercise for adductors, glutes, quads using dumbbell or kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold one weight at chest height and stand with feet together. 2) Step to one side, bend the stepping knee, and sit your hips back into that side. 3) Push off the floor to return to standing, then repeat on the other side if alternating. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the weight close and maintain a long spine rather than folding over the load. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Start centered | The athlete holds a dumbbell at the chest in a centered narrow stance. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1cc63b9f-7eee-4178-71d0-ff75e6d32100/public ;; Lunge to the right | The athlete lunges to the right with the working knee bent and the opposite leg long. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d6591703-488f-4eb6-7a7c-1617f4e71900/public ;; Reset tall | The athlete returns to a tall centered stance between lateral lunges. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/36aad525-8df8-4386-820e-d489e297a200/public ;; Lunge to the left | The athlete lunges to the left with the working knee tracking the toes and the opposite leg long. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f633a45b-7f4d-4ce8-cc4c-96d15f02e500/public
+Exercise,EX771,Dumbbell Walking Lunge in Place,Lower Body Strength,"Quads, glutes, balance",Intermediate,Dumbbells,Standing,Strength,Variant,"An at-home strength exercise for quads, glutes, balance using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold dumbbells at your sides and find a clear lane or stay in one spot. 2) Step forward into a lunge, rise up, and bring the back foot forward to meet or pass the front foot. 3) Continue stepping forward, or alternate forward and backward if space is limited. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Control each landing and avoid letting speed turn the reps sloppy. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Balanced setup | The athlete stands balanced with two dumbbells and room to lunge forward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4e3bdf1c-0758-4bbf-b9f2-7f981ab2dc00/public ;; Lower into the first lunge | The athlete holds a forward dumbbell lunge with the front foot planted and rear knee hovering. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fabf7e93-e51e-46fc-926e-c93a05b34e00/public ;; Step through | The athlete balances tall while stepping the rear leg forward with the knee lifted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/30152cfa-b1f3-4042-2c1a-4d96bbf26b00/public ;; Alternate the lead | The athlete lowers into the next dumbbell lunge with the alternate leg leading. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/70495d20-fe8a-481c-6a81-36f02820b300/public
+Exercise,EX772,Dumbbell Bulgarian Split Squat,Lower Body Strength,"Quads, glutes, balance",Advanced,Dumbbells and chair,Standing with rear foot elevated,Strength,Common,"An at-home strength exercise for quads, glutes, balance using dumbbells and chair.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand a short stride in front of a chair with the top of one foot resting behind you and dumbbells at your sides. 2) Lower straight down until your front knee and hip bend comfortably. 3) Drive through the front foot to stand back up without bouncing off the back foot. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Start with bodyweight first and keep most of the work in the front leg. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Rear-foot setup | Adult demonstrating Dumbbell Bulgarian Split Squat at the rear-foot setup step: long split stance, square hips and tall torso. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5d4101ce-938a-4dca-ef5d-a3348d586100/public ;; Bottom position | Adult demonstrating Dumbbell Bulgarian Split Squat at the bottom position step: front knee tracks over mid-foot and rear knee hovers. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/199ca582-b32e-44b4-4282-351c831ca800/public"
+Exercise,EX773,Dumbbell Step-Up,Lower Body Strength,"Quads, glutes, calves",Intermediate,Dumbbells and step,Standing,Strength,Common,"An at-home strength exercise for quads, glutes, calves using dumbbells and step.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand facing a sturdy step while holding dumbbells at your sides. 2) Place one foot fully on the step and drive through that foot to stand on top. 3) Step down slowly with control, then repeat on the same side or alternate. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a step height that lets you keep the working knee aligned and avoid pushing off the floor leg. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Foot-loaded setup | Adult demonstrating Dumbbell Step-Up at the foot-loaded setup step: RIGHT whole foot and heel are supported on step; LEFT foot remains grounded behind; hips below top position; dumbbells hang at sides. Must not show only toes on step, heel hanging off, both feet on top, rear foot pushing, knee collapsing inward, one dumbbell, box jump. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bbda53ca-a9b3-43dd-0b2a-0edf40095f00/public ;; Top position | Adult demonstrating Dumbbell Step-Up at the top position step: Both feet fully on platform; body upright and balanced; RIGHT working leg has completed extension; dumbbells remain at sides. Must not show one foot on floor, trailing leg dangling, knee drive, jump, bent torso, heel off edge, dumbbells on shoulders. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7d4a7c07-20f0-4f6d-49fe-b75e75165600/public"
+Exercise,EX774,Dumbbell Lateral Step-Up,Lower Body Strength,"Glutes, quads, outer hips",Intermediate,Dumbbells and step,Standing sideways,Strength,Variant,"An at-home strength exercise for glutes, quads, outer hips using dumbbells and step.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand sideways next to a sturdy step and hold dumbbells at your sides. 2) Place the near foot on the step and push through it to lift your body up. 3) Lower back down slowly to the starting side position. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your hips level and do not let the stepping knee drift inward. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set the top foot | The athlete stands beside a step with one full foot on top and dumbbells at the sides. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a99ed3ac-d8b2-450c-d1ae-31998cf6f500/public ;; Drive to the top | The athlete balances on the stepping leg with the trailing foot hovering beside the step. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8e45fb57-0be4-4ea6-f995-6b2851109c00/public
+Exercise,EX775,Dumbbell Step-Down,Lower Body Strength,"Quads, glutes, knee control",Intermediate,Dumbbells and low step,Standing on step,Strength,Variant,"An at-home strength exercise for quads, glutes, knee control using dumbbells and low step.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand on a low step with dumbbells at your sides and one foot near the edge. 2) Slowly bend the standing knee and reach the free heel toward the floor. 3) Lightly tap the heel, then press through the step to stand tall again. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Prioritize a slow lowering phase and keep the working knee over the middle toes. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Start tall on the step | The athlete stands tall with both feet on a low step and the working foot near the edge. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/daa01594-f4d3-43aa-8b33-d7d0d13bc400/public ;; Lower under control | The athlete bends the working knee on the step while reaching the free heel toward the floor. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ab8153a1-a9e2-4ef1-ed5d-08b51ab08200/public ;; Tap the heel lightly | The athlete reaches the free heel lightly toward the floor with toes lifted while balancing on the step. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/754e744f-b5db-484f-df7f-9f2e45c93000/public
+Exercise,EX776,Suitcase Step-Up,Lower Body Strength,"Quads, glutes, obliques",Intermediate,Dumbbell or backpack and step,Standing,Strength,Variant,"An at-home strength exercise for quads, glutes, obliques using dumbbell or backpack and step.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold a weight in one hand at your side and stand facing a step. 2) Step up with the leg opposite or same side as the weight, keeping your torso upright. 3) Step back down under control and switch weight sides after the set. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Resist side bending; imagine a zipper running straight up the front of your body. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set the loaded stance | The athlete sets one foot on a step while holding a single dumbbell in the opposite hand. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6bbaa4af-1b47-4aea-ebca-cc2684996d00/public ;; Drive to a level top | The athlete balances tall on the step with one dumbbell at the side and the free knee lifted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a8f1b823-44d4-4f38-36f3-d4a4e6329900/public
+Exercise,EX777,Dumbbell Split Squat,Lower Body Strength,"Quads, glutes",Intermediate,Dumbbells,Split stance,Strength,Common,"An at-home strength exercise for quads, glutes using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Take a long split stance and hold dumbbells at your sides. 2) Bend both knees and lower straight down until your back knee approaches the floor. 3) Press through the front foot to return to the top of the split stance. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the stance long enough for balance and keep your front heel planted. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Long split-stance setup | Adult demonstrating Dumbbell Split Squat at the long split-stance setup step: long balanced stance. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/98ec801a-5939-4bcf-1d3b-6f37e9163000/public ;; Straight-down bottom position | Adult demonstrating Dumbbell Split Squat at the straight-down bottom position step: rear knee hovers and stance length remains unchanged. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3aad31bf-8320-484b-ce01-c5a1374dc700/public
+Exercise,EX778,Goblet Split Squat,Lower Body Strength,"Quads, glutes, core",Beginner,Dumbbell or kettlebell,Split stance,Strength,Common,"An at-home strength exercise for quads, glutes, core using dumbbell or kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold one weight at chest height and set your feet in a long split stance. 2) Lower straight down, keeping your chest tall and weight close. 3) Drive through the front foot to rise back to the top. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the front knee steady and avoid leaning backward to compensate for the weight. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Split stance | Adult demonstrating Goblet Split Squat at the split stance step: long stance, square hips and tall torso. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3e877fbc-dea3-4370-8e79-07a2b2a5a600/public ;; Bottom position | Adult demonstrating Goblet Split Squat at the bottom position step: front knee tracks over toes and rear knee hovers. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3440548b-0634-4ecc-d8fb-4be3c24f1e00/public"
+Exercise,EX779,B-Stance Goblet Squat,Lower Body Strength,"Quads, glutes, single-leg control",Intermediate,Dumbbell or kettlebell,Standing staggered stance,Strength,Variant,"An at-home strength exercise for quads, glutes, single-leg control using dumbbell or kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold a weight at your chest and stand with one foot slightly behind the other, back heel lifted. 2) Squat mainly through the front leg while the rear toes help balance. 3) Stand back up by pressing through the front foot. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep about 70 to 90 percent of the load on the front leg and switch sides evenly. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",B-stance setup | Adult holding a goblet weight with the left foot forward and the right toes lightly behind. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b3fcf5d6-d1eb-4df6-5f6b-ccdecbd1e300/public ;; Front-leg squat | Adult at the bottom of a B-stance goblet squat with most weight through the left leg and right toes assisting. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2f817573-78ec-4971-c0e4-7c25f1ec1f00/public
+Exercise,EX780,Split Squat with Front Heel Lift,Lower Body Strength,"Quads, calves, glutes",Advanced,None,Split stance,Strength,Variant,"An at-home strength exercise for quads, calves, glutes using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set up in a split stance with your front foot flat and back heel lifted. 2) Lower into a split squat and, near the top, rise onto the ball of the front foot. 3) Lower the front heel before starting the next rep. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the heel lift controlled and skip it if it bothers the front knee or ankle. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Hold split squat | The exerciser holds a split squat with the front foot flat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/265f9131-1be9-4f6d-ef7f-c5ed958c4500/public ;; Lift front heel | The exerciser lifts the front heel while holding a split squat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f1a19ae3-ca31-4762-5b9c-dbc5bf695700/public
+Exercise,EX781,Tempo Split Squat with Three-Second Lower,Lower Body Strength,"Quads, glutes",Intermediate,None,Split stance,Strength,Variant,"An at-home strength exercise for quads, glutes using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Start in a stable split stance with hands on hips or lightly touching a wall. 2) Lower for a slow count of three until your back knee nears the floor. 3) Stand up smoothly in about one second and reset your balance. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Own the tempo; do not relax at the bottom or bounce out of the rep. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set split stance | The exerciser stands tall in a split stance. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b66a5e63-5acf-4fa9-799a-e95d7f9aaa00/public ;; Lower for three seconds | The exerciser lowers into a split squat with an upright torso. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/477f24ec-895f-4473-de9f-ae809e26ee00/public
+Exercise,EX782,Cyclist Squat,Lower Body Strength,"Quads, glutes",Intermediate,Book or wedge,Standing,Strength,Variant,"An at-home strength exercise for quads, glutes using book or wedge.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand with heels elevated on a sturdy book or wedge and feet close together. 2) Keep your torso tall and bend your knees forward as you squat down. 3) Press through the balls of your feet and heels to stand back up. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a small heel lift and pain-free range; this is meant to bias quads, not force knee discomfort. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Elevate heels | The exerciser stands with heels elevated on a wedge and feet narrow. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0c1f235b-dd93-462a-1a23-ec4593972f00/public ;; Lower halfway | The exerciser lowers halfway into a heel-elevated cyclist squat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d0975b65-43db-4ab2-ea48-d0ee828d4e00/public ;; Reach squat depth | The exerciser holds the deep position of a cyclist squat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5f75b436-9844-4154-021b-a4067244a500/public
+Exercise,EX783,Spanish Squat with Band,Lower Body Strength,"Quads, glutes",Intermediate,Heavy resistance band and anchor,Standing,Strength,Variant,"An at-home strength exercise for quads, glutes using heavy resistance band and anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Anchor a heavy band behind knee height, step inside it, and place the band behind both knees. 2) Lean back slightly into the band and sit straight down into a squat. 3) Drive through your feet to stand while keeping band tension behind the knees. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a secure anchor and keep your torso upright; the band should support the movement, not jerk you backward. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Place band behind knees | The exerciser stands with a resistance band anchored behind both knees. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ba648e0a-717b-4b2c-0088-c40341f37a00/public ;; Sit into band | The exerciser lowers halfway into a Spanish squat with an upright torso. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/04cbd8aa-5fcb-4ed4-8c4d-357279aef300/public ;; Pause at depth | The exerciser pauses at the bottom of a Spanish squat with the band behind the knees. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/15c40fb3-39af-4eb2-0e8d-99c5c754fc00/public
+Exercise,EX784,Assisted Sissy Squat,Lower Body Strength,Quads,Advanced,Doorframe or sturdy support,Standing,Strength,Variant,An at-home strength exercise for quads using doorframe or sturdy support.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold a sturdy support with one hand and stand tall with feet hip-width apart. 2) Rise onto your toes, let your knees travel forward, and lean your torso back slightly as one straight line. 3) Use your quads and the support to return to standing. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the range small at first and avoid this exercise if it causes knee pain. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Take light support | The exerciser stands beside a chair with light hand support. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/77547236-4675-40df-3d9f-f934355ff600/public ;; Send knees forward | The exerciser leans back with knees forward and heels raised during an assisted sissy squat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4440e722-8396-45d0-73a2-4cdffb675700/public ;; Bend knees deeply | The exerciser reaches the deep endpoint of an assisted sissy squat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/19842fad-94fe-486e-58c0-64b971c0c400/public
+Exercise,EX785,Kneeling Leg Extension,Lower Body Strength,"Quads, hip flexors",Intermediate,Mat,Tall kneeling,Strength,Variant,"An at-home strength exercise for quads, hip flexors using mat.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Kneel on a mat with knees hip-width apart and torso tall. 2) Brace your core and lean your body backward from the knees as far as you can control. 3) Use your quads to pull yourself back to tall kneeling. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep hips open and ribs down; the body should move as one straight line from knees to shoulders. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set tall kneeling | The exerciser holds a tall-kneeling setup on a mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/62de2c1a-10bd-41c7-f3bb-1e390ebed000/public ;; Lean back as one line | The exerciser leans backward from tall kneeling with the body in one line. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ad30746e-bef7-45a0-2d3b-94258b42f400/public
+Exercise,EX786,Wall-Supported Single-Leg Squat,Lower Body Strength,"Quads, glutes, balance",Advanced,Wall,Standing,Strength,Variant,"An at-home strength exercise for quads, glutes, balance using wall.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand beside a wall and lightly touch it with one hand while balancing on one leg. 2) Sit your hips back and bend the standing knee into a small single-leg squat. 3) Press through the standing foot to return to tall balance. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use the wall for balance only and keep the knee from diving inward. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Balance on one leg | The exerciser balances on the right leg with light wall support and the left foot lifted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/705ca456-958e-4e39-6c9d-f44bb5b63100/public ;; Sit back and down | The exerciser lowers into a wall-supported single-leg squat with the free foot lifted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/93436933-b412-4556-4c78-c616e5dd7b00/public
+Exercise,EX787,Sliding Forward Lunge,Lower Body Strength,"Quads, glutes, hamstrings",Intermediate,Towel or slider,Standing,Strength,Variant,"An at-home strength exercise for quads, glutes, hamstrings using towel or slider.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand with one foot on a towel or slider and the other foot planted. 2) Slide the towel foot forward as the planted knee bends and hips lower. 3) Pull the sliding foot back under you using control through the planted leg. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Move slowly and keep most of your weight over the planted foot. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set front foot on slider | The exerciser stands with the right front foot on a round slider. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ed9ba529-b3b1-4b28-4eb4-47f15b404800/public ;; Slide forward | The exerciser slides the front foot forward and lowers into a lunge. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c0cc6181-3416-4349-2b0b-4492cfd64900/public
+Exercise,EX788,Slider Skater Lunge,Lower Body Strength,"Glutes, quads, outer hips",Intermediate,Towel or slider,Standing,Strength,Variant,"An at-home strength exercise for glutes, quads, outer hips using towel or slider.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand with one foot planted and the other foot on a towel behind and slightly across your body. 2) Slide the towel foot diagonally back into a skater-style lunge. 3) Drive through the planted foot and slide the back foot forward again. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the front knee stable and do not let the sliding leg pull your hips out of alignment. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set the slider foot | The exerciser sets up a skater lunge with the right foot on a slider. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ce839e1c-ed43-48a5-8fe3-96cde39c3100/public ;; Glide diagonally back | The exerciser loads the left hip while gliding the right slider foot diagonally back. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3691f854-9feb-4519-801c-87f0a29ebd00/public
+Exercise,EX789,Stair Calf Raise,Lower Body Strength,"Calves, ankles",Beginner,Stair or step,Standing,Strength,Common,"An at-home strength exercise for calves, ankles using stair or step.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand on a stair with the balls of your feet on the edge and hold a rail for support. 2) Lift your heels as high as comfortable, squeezing your calves at the top. 3) Lower your heels slowly until you feel a mild stretch, then repeat. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use the rail for balance and control both the lift and the lower instead of bouncing. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Neutral edge setup | Adult demonstrating Stair Calf Raise at the neutral edge setup step: Both forefeet supported on edge; both heels free behind edge at neutral height; body tall; support hand light. Must not show full feet on step, heels supported, one foot lifted, bent knees, tiptoe top, heels lowered, gripping rail with both hands. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/41725fc9-50e5-4478-bdae-309dd3be8700/public ;; Heel raise | Adult demonstrating Stair Calf Raise at the heel raise step: Both heels visibly elevated; ankles plantarflexed; forefeet remain on edge; knees and hips tall; rail is balance only. Must not show one heel raised, heels below edge, bent knees, feet fully supported, bouncing, leaning on rail. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/75de26b6-1eb7-4d20-2c99-4cd4bcba6900/public ;; Controlled lower | Adult demonstrating Stair Calf Raise at the controlled lower step: Both heels visibly below platform edge; forefeet remain supported; body stays tall; motion is controlled. Must not show heels on platform, knees bending into squat, one foot lifting, toes losing contact, deep painful stretch, rail carrying body weight. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/cf606a91-2b32-4050-3d7f-139beac6fd00/public"
+Exercise,EX790,Dumbbell Calf Raise,Lower Body Strength,"Calves, ankles",Beginner,Dumbbells,Standing,Strength,Common,"An at-home strength exercise for calves, ankles using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand tall holding dumbbells at your sides with feet hip-width apart. 2) Rise onto the balls of your feet and pause briefly at the top. 3) Lower your heels to the floor with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep ankles from rolling outward and use a wall touch if balance is limiting the calf work. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Flat-foot setup | Adult demonstrating Dumbbell Calf Raise at the flat-foot setup step: level planted start. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0d52aa9a-b9c7-46de-438a-4fc79a0e3700/public ;; Top calf raise | Adult demonstrating Dumbbell Calf Raise at the top calf raise step: balanced high bilateral calf raise. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/39604ad7-58d3-48b2-6830-e4bf045ecb00/public
+Exercise,EX791,Single-Leg Seated Calf Raise with Dumbbell,Lower Body Strength,"Soleus, calves",Intermediate,Dumbbell and chair,Seated,Strength,Variant,"An at-home strength exercise for soleus, calves using dumbbell and chair.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Sit on a chair with one foot flat and a dumbbell resting gently on that thigh near the knee. 2) Lift the heel of the loaded foot as high as you can while the ball of the foot stays down. 3) Lower the heel slowly and repeat before switching legs. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the dumbbell stable with your hands and move through the ankle, not by bouncing the knee. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set dumbbell over knee | The exerciser sits with a dumbbell over the right knee and the right foot flat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3f2acebd-3f03-466f-3715-839c2e5ec800/public ;; Lift working heel | The exerciser raises the right heel during a seated single-leg calf raise with a dumbbell. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/80e2e635-961d-49af-57f1-d623c77e1400/public
+Exercise,EX792,Wall-Sit Tibialis Raise,Lower Body Strength,"Shins, quads",Beginner,Wall,Wall sit,Strength,Variant,"An at-home strength exercise for shins, quads using wall.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lean against a wall in a partial wall sit with heels on the floor. 2) Lift your toes toward your shins while keeping heels planted. 3) Lower the toes back down and continue for controlled reps. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the wall sit shallow if needed and avoid rocking your hips to lift the toes. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set shallow wall sit | The exerciser holds a shallow wall sit with both feet flat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8a763aa5-7365-4797-0e2a-ad9a4a7f8600/public ;; Lift both toes | The exerciser lifts both toes while both heels remain planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/66834293-e76b-4972-4636-fc0f0919a800/public ;; Lower with control | The exerciser lowers both toes under control from a wall sit. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/238d20b5-a36e-4490-b16d-83efaf5b1900/public
+Exercise,EX793,Band-Resisted Squat,Lower Body Strength,"Quads, glutes, core",Intermediate,Long resistance band,Standing,Strength,Variant,"An at-home strength exercise for quads, glutes, core using long resistance band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand on the middle of a long band and hold the ends at shoulder height. 2) Squat down while keeping band tension and your chest lifted. 3) Stand up against the band until hips and knees are straight. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the band under the middle of your feet and do not let it pull your shoulders forward. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Secure band | The exerciser stands on a long band with both ends held at shoulder height. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ff8561ea-2f67-4828-e6ec-829fc8283400/public ;; Squat against band | The exerciser squats while standing on a resistance band held at the shoulders. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/66de2276-0cfd-4da4-dfc9-c17d2233ae00/public
+Exercise,EX794,Suspension Trainer Squat,Lower Body Strength,"Quads, glutes",Beginner,Suspension trainer,Standing,Strength,Variant,"An at-home strength exercise for quads, glutes using suspension trainer.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold the suspension handles and step back until your arms are straight with light tension. 2) Sit into a squat while using the handles for balance and assistance. 3) Drive through your feet to stand, using less arm help as you improve. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your weight in your legs; the straps should guide you, not do the whole movement. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set light tension | The exerciser stands tall holding taut suspension trainer handles. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d59dd8d0-5d13-4658-2d3e-a2c8395b5800/public ;; Sit back and down | The exerciser descends into a suspension trainer squat with straight arms. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8f7b8b33-f49b-4d84-4cbb-45f31fa04000/public ;; Hold assisted squat | The exerciser holds the bottom of a suspension trainer squat with heels grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/51955362-cbe5-4880-8e07-f4527c1fc700/public
+Exercise,EX795,Dumbbell Hip Thrust,Glutes & Hips,"Glutes, hamstrings, core",Intermediate,Dumbbell and couch,Shoulders elevated,Strength,Common,"An at-home strength exercise for glutes, hamstrings, core using dumbbell and couch.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Sit on the floor with upper back against a couch and a dumbbell resting across your hips. 2) Plant your feet, brace your ribs down, and drive your hips upward. 3) Pause with hips extended, then lower your hips under control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your chin tucked and avoid over-arching your lower back at the top. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Floor setup | Adult demonstrating Dumbbell Hip Thrust at the floor setup step: Hips low with shoulder blades securely supported. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4dc2d1ad-af56-4299-b3ec-dd62252c5700/public ;; Hip thrust top | Adult demonstrating Dumbbell Hip Thrust at the hip thrust top step: Full glute-driven extension without lumbar over-arch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5fea002f-b106-4216-7a33-ed2333078a00/public ;; Controlled lower | Adult demonstrating Dumbbell Hip Thrust at the controlled lower step: Slow low endpoint without collapsing. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/aaf6e291-0327-4e61-89ae-52f24eb97b00/public
+Exercise,EX796,Loaded Couch Hip Thrust,Glutes & Hips,"Glutes, hamstrings",Intermediate,Backpack and couch,Shoulders elevated,Strength,Variant,"An at-home strength exercise for glutes, hamstrings using backpack and couch.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place your upper back on a couch and set a loaded backpack across your hips. 2) Start with hips lowered, feet planted, and shins roughly vertical at the top position. 3) Drive hips up, squeeze glutes, then lower back down slowly. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Pad the hips if needed and keep the backpack centered so it does not slide. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Lowered setup | Adult demonstrating Loaded Couch Hip Thrust at the lowered setup step: Hips lowered, load centered, upper back supported. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/aac09a8d-2010-4425-8e14-a564ffb12800/public ;; Top position | Adult demonstrating Loaded Couch Hip Thrust at the top position step: Shoulders, hips, and knees form near-straight diagonal; ribs down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d9924843-b681-4466-7b57-4429714a5000/public"
+Exercise,EX797,Dumbbell Glute Bridge,Glutes & Hips,"Glutes, hamstrings",Beginner,Dumbbell,Supine,Strength,Common,"An at-home strength exercise for glutes, hamstrings using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with knees bent, feet flat, and a dumbbell resting across your hips. 2) Brace your core and press through your heels to lift your hips. 3) Pause at the top, then lower your hips back to the floor. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep knees tracking forward and squeeze glutes rather than arching your back. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Loaded floor setup | Adult demonstrating Dumbbell Glute Bridge at the loaded floor setup step: Safe loaded start. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b9c3300e-7f6d-457b-a721-1bfa4506df00/public ;; Bridge lockout | Adult demonstrating Dumbbell Glute Bridge at the bridge lockout step: Glute bridge top without back arch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f86cd963-047a-43b1-67a0-276461800900/public
+Exercise,EX798,Single-Dumbbell Glute Bridge March,Glutes & Hips,"Glutes, hamstrings, core",Intermediate,Dumbbell,Supine,Strength,Variant,"An at-home strength exercise for glutes, hamstrings, core using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back in a glute bridge position with one dumbbell across your hips. 2) Lift your hips and hold them level as you raise one knee toward your chest. 3) Place that foot down and alternate legs while keeping the bridge up. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a lighter load and stop the set if your hips start dropping side to side. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Loaded setup | Adult demonstrating Single-Dumbbell Glute Bridge March at the loaded setup step: Ribs stacked before lifting. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0f263287-1ee3-4343-1729-83bd2daead00/public ;; Bridge hold | Adult demonstrating Single-Dumbbell Glute Bridge March at the bridge hold step: Stable bridge platform before marching. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/299b8636-3308-40b2-bf2b-39c5df5dc000/public ;; Right-knee march | Adult demonstrating Single-Dumbbell Glute Bridge March at the right-knee march step: Single-leg march without pelvic drop. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f88ea857-7f49-43f7-7c0e-fd59cb985800/public ;; Left-knee march | Adult demonstrating Single-Dumbbell Glute Bridge March at the left-knee march step: Mirrored march without pelvic drop. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0ca37ab7-b876-4233-ddf1-f42cc33a0100/public
+Exercise,EX799,Mini-Band Glute Bridge March,Glutes & Hips,"Glutes, outer hips, core",Intermediate,Mini band,Supine,Strength,Variant,"An at-home strength exercise for glutes, outer hips, core using mini band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place a mini band above your knees and lie on your back with feet flat. 2) Lift into a glute bridge while pressing knees gently outward into the band. 3) March one knee up at a time without letting the pelvis rotate. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep constant band tension and make the march small enough to control. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Band setup | Adult demonstrating Mini-Band Glute Bridge March at the band setup step: Band flat above knees, pelvis down and level. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e971072f-0837-4fe9-1fee-1ef627db6a00/public ;; Bridge | Adult demonstrating Mini-Band Glute Bridge March at the bridge step: Shoulders-hips-knees form long diagonal. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2c61ea3e-1c42-4bc9-5454-930facf62500/public ;; Controlled march | Adult demonstrating Mini-Band Glute Bridge March at the controlled march step: Small march with high level hips and continuous band. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d20fb19d-1f6c-45af-fb66-2fa9bc8b0100/public"
+Exercise,EX800,Dumbbell Frog Pump,Glutes & Hips,Glutes,Beginner,Dumbbell,Supine,Strength,Common,An at-home strength exercise for glutes using dumbbell.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with soles of feet together, knees open, and a dumbbell across your hips. 2) Press the edges of your feet together and lift your hips by squeezing your glutes. 3) Lower your hips back down and repeat with a short, controlled range. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Do not force the knees wide; focus on glute squeeze and neutral ribs. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Frog setup | Adult demonstrating Dumbbell Frog Pump at the frog setup step: symmetrical diamond legs with ribs relaxed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/57491575-46c2-4755-9239-59045b9e0300/public ;; Hip lift | Adult demonstrating Dumbbell Frog Pump at the hip lift step: shoulders-to-hips form a gentle diagonal with glutes engaged. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d7cb3134-e2ec-4f7e-3cab-f3507823f800/public
+Exercise,EX801,Mini-Band Frog Pump,Glutes & Hips,"Glutes, outer hips",Beginner,Mini band,Supine,Strength,Variant,"An at-home strength exercise for glutes, outer hips using mini band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place a mini band above your knees and set soles of feet together on the floor. 2) Press knees outward into the band and lift your hips a few inches. 3) Lower your hips back down while keeping the feet together. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep reps smooth and avoid turning it into a lower-back arch. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set frog position | The exerciser lies in a frog position with a mini band above the knees. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/18efa949-ac86-4d31-db33-f476f1f36600/public ;; Lift hips | The exerciser performs a banded frog pump with hips lifted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/07b6246a-f017-4f0f-f284-bf96dfb68800/public
+Exercise,EX802,Dumbbell Bridge Pullover,Glutes & Hips,"Glutes, lats, core",Intermediate,Dumbbell,Supine bridge,Strength,Variant,"An at-home strength exercise for glutes, lats, core using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with knees bent, hips lifted in a bridge, and one dumbbell held over your chest. 2) Keep hips high as you slowly lower the dumbbell behind your head with mostly straight arms. 3) Pull the dumbbell back over your chest and reset the bridge height. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a light dumbbell and keep ribs down so the pullover does not pull your back into an arch. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Bridge and stack weight | The exerciser holds a dumbbell over the chest while maintaining a glute bridge. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/effa833b-7509-4e1c-ba84-0169cfce6900/public ;; Reach weight back | The exerciser reaches a dumbbell behind the head while holding a glute bridge. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a569c001-b704-47be-29f2-8a4b99923500/public
+Exercise,EX803,Mini-Band Standing Hip Abduction Hold,Glutes & Hips,"Glute medius, outer hips",Beginner,Mini band,Standing,Strength,Variant,"An at-home strength exercise for glute medius, outer hips using mini band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place a mini band above your ankles or knees and stand tall holding a chair. 2) Shift weight to one leg and move the other leg slightly out to the side. 3) Hold the leg out for a few seconds, then return with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep toes pointing mostly forward and avoid leaning your torso away from the working hip. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set supported stance | The exerciser stands beside a chair with a mini band around both ankles. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/61df66f7-e643-4e26-9ee0-f5a704a3e500/public ;; Hold leg out | The exerciser holds the right leg out to the side against a mini band. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4062dbf5-a994-4e5e-59a2-2ef39061f700/public
+Exercise,EX804,Mini-Band Standing Hip Extension Hold,Glutes & Hips,"Glutes, hamstrings",Beginner,Mini band,Standing,Strength,Variant,"An at-home strength exercise for glutes, hamstrings using mini band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place a mini band above your ankles or knees and stand facing a chair for support. 2) Shift weight to one leg and press the other leg straight back a few inches. 3) Hold briefly, then bring the foot back under your hip. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your pelvis level and do not arch your low back to move the leg farther. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set neutral stance | The exerciser stands facing a chair with a mini band around both ankles. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/dfed20cb-9872-4757-b0e2-523a9bf7b200/public ;; Press leg back | The exerciser presses the right leg backward against a mini band while holding a chair. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/056c9dc0-00e4-4a75-fbb1-241da2b8ad00/public
+Exercise,EX805,Mini-Band Standing Hip Flexion March,Glutes & Hips,"Hip flexors, glutes, core",Beginner,Mini band,Standing,Strength,Variant,"An at-home strength exercise for hip flexors, glutes, core using mini band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place a mini band around the feet or above the knees and stand tall. 2) Lift one knee toward hip height against the band while the standing leg stays steady. 3) Lower the foot and alternate sides like a slow march. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Stand tall and lift from the hip rather than leaning backward. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set banded stance | The exerciser stands beside a chair with a mini band around both feet. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b210958c-0205-45b0-9329-c2a2dfc8a500/public ;; Lift first knee | The exerciser lifts the viewer-left knee against a band around both feet. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5726f557-632f-4a43-7d2c-dd4c8a7c7000/public ;; Return to center | The exerciser returns both feet to the floor between banded marches. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fb4e450c-676b-4144-48d1-095b2793c100/public ;; Lift opposite knee | The exerciser lifts the viewer-right knee against a band around both feet. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3748a28f-435e-4607-af52-261c57950b00/public
+Exercise,EX806,Standing Hip Hike on Step,Glutes & Hips,"Outer hips, pelvis control",Intermediate,Low step,Standing on step,Strength,Common,"An at-home strength exercise for outer hips, pelvis control using low step.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand sideways on a low step with one foot on the edge and the other leg hanging free. 2) Keep the standing knee mostly straight and let the free hip drop slightly. 3) Use the outer hip of the standing leg to lift the free hip back level. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Make the movement small and controlled; do not bend and straighten the knee to fake the hip hike. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Free hip drop | Adult demonstrating Standing Hip Hike on Step at the free hip drop step: LEFT foot fully supported on step; LEFT knee softly straight; RIGHT foot suspended; free/right pelvis is slightly lower; shoulders remain level. Must not show free foot touching floor or step, standing knee bending deeply, torso side-bending, large leg swing, crossed legs, both feet supported. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/947e4a88-b286-467b-692a-9da19c878600/public ;; Hip hike to level | Adult demonstrating Standing Hip Hike on Step at the hip hike to level step: LEFT foot supported; LEFT knee stays softly straight; RIGHT free foot remains suspended; pelvis becomes level through a small hip hike; torso does not lean. Must not show knee-pumping, free foot touching support, torso side-bend, free knee lifting, crossed legs, both feet on step. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/75600737-e661-4ab9-aa59-0548c6c43f00/public"
+Exercise,EX807,Side-Lying Copenhagen Adduction Lift,Glutes & Hips,"Inner thighs, obliques",Advanced,Chair or couch,Side-lying,Strength,Variant,"An at-home strength exercise for inner thighs, obliques using chair or couch.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your side with your top lower leg resting on a chair and bottom leg on the floor. 2) Press the top leg into the chair and lift your hips slightly into a short side plank. 3) Lower your hips back down with control before the next rep. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Start with the knee supported instead of the ankle and keep the shoulder stacked over the elbow. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set knee support | The exerciser side-lies with the top knee supported on a chair and the lower leg on the mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/35cc6a9e-2637-4c27-6a78-978305529700/public ;; Lift hips | The exerciser lifts the hips into a short Copenhagen side plank with the top knee on a chair. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/45d38112-9eb7-4aa5-d023-1620be686700/public
+Exercise,EX808,Elevated Copenhagen Hip Adduction,Glutes & Hips,"Adductors, obliques",Advanced,Chair or couch,Side plank,Strength,Variant,"An at-home strength exercise for adductors, obliques using chair or couch.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set up in a side plank with your top leg supported on a chair and bottom leg free. 2) Lift the bottom leg up toward the supported leg and squeeze the inner thighs. 3) Lower the bottom leg without letting your hips sag. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a short lever first and stop if you feel groin discomfort beyond normal muscle effort. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Hold elevated plank | The exerciser holds an elevated Copenhagen side plank with the bottom leg hanging. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d12318ca-c8f9-437a-9a08-edae2bc1c700/public ;; Lift bottom leg | The exerciser lifts the bottom leg toward the supported top leg in a Copenhagen side plank. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/cf6f1042-b929-4af1-a7e1-4747fb194c00/public
+Exercise,EX809,Chair-Supported Hip Airplane,Glutes & Hips,"Glutes, outer hips, balance",Intermediate,Chair,Single-leg standing,Strength,Variant,"An at-home strength exercise for glutes, outer hips, balance using chair.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand on one leg and hold the back of a chair lightly for support. 2) Hinge forward slightly and rotate your pelvis open and closed around the standing hip. 3) Return to a square-hip position before standing tall again. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Move from the hip, not the low back, and keep the standing knee softly bent. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set supported balance | The exerciser balances beside a chair with one knee lifted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/48993b02-f547-4daa-0e36-7b304c857700/public ;; Open from the hip | The exerciser performs a chair-supported hip airplane with the free leg extended behind. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0912a1cf-37af-42d4-7d04-4a1d29835c00/public
+Exercise,EX810,Dumbbell Hamstring Bridge Walkout,Glutes & Hips,"Hamstrings, glutes",Intermediate,Dumbbell,Supine,Strength,Variant,"An at-home strength exercise for hamstrings, glutes using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with a dumbbell across your hips and lift into a bridge. 2) Walk your heels away from your body one small step at a time. 3) Walk the feet back in and lower your hips after completing the walkout. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep hips lifted and stop before your hamstrings cramp or your back arches. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set the weighted bridge | The exerciser lies ready for a weighted bridge with both feet planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/253b9ffe-4c38-42ef-5f78-e7eec31b1900/public ;; Lift into bridge | The exerciser holds a dumbbell across the pelvis in a high glute bridge. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c04ec681-0739-43ac-0986-6d75955cde00/public ;; Walk heels away | The exerciser keeps a weighted bridge high while walking both heels away. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1a42a05e-3a9e-48a7-5e66-b1f628ec4900/public
+Exercise,EX811,Stability Ball Glute Bridge,Glutes & Hips,"Glutes, hamstrings, core",Beginner,Stability ball,Supine,Strength,Common,"An at-home strength exercise for glutes, hamstrings, core using stability ball.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with heels on a stability ball and arms on the floor. 2) Press heels into the ball and lift your hips into a straight line. 3) Lower your hips slowly while keeping the ball steady. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep ribs down and use a wall or wider arm position if the ball rolls too much. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Heels-on-ball setup | Adult demonstrating Stability Ball Glute Bridge at the heels-on-ball setup step: ribs relaxed and ball centered. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/699f576a-c312-4217-c3a5-3a61ceecf100/public ;; High bridge endpoint | Adult demonstrating Stability Ball Glute Bridge at the high bridge endpoint step: straight shoulder-to-knee line without rib flare. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8703dccc-e536-4015-cec2-285527717100/public
+Exercise,EX812,Stability Ball Hip Thrust,Glutes & Hips,"Glutes, hamstrings, core",Intermediate,Stability ball,Shoulders elevated,Strength,Variant,"An at-home strength exercise for glutes, hamstrings, core using stability ball.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Rest your upper back on a stability ball with feet planted wide for balance. 2) Lower your hips, then drive them upward into a hip thrust. 3) Pause briefly at the top before lowering again. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Move slowly because the ball is unstable; keep your neck relaxed and eyes forward. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set upper-back support | The exerciser sits low with the upper back supported by a stability ball. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6eecc7a1-d921-4d15-c390-1a71d8ec1700/public ;; Lift hips to level | The exerciser holds the top of a stability-ball hip thrust with hips level. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ea8383ea-8e26-4a4d-036e-257bbb68c500/public
+Exercise,EX813,Stability Ball Hamstring Curl,Glutes & Hips,"Hamstrings, glutes",Intermediate,Stability ball,Supine,Strength,Common,"An at-home strength exercise for hamstrings, glutes using stability ball.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with heels on a stability ball and hips lifted. 2) Pull the ball toward your hips by bending your knees. 3) Roll the ball back out while keeping hips lifted as much as possible. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep hips level and reduce range if your hamstrings cramp or the ball wobbles excessively. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Long bridge | Adult demonstrating Stability Ball Hamstring Curl at the long bridge step: straight parallel legs and shoulders-to-ankles line with hips lifted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/859fcd11-bffa-42a6-b060-34144643d000/public ;; Ball curl | Adult demonstrating Stability Ball Hamstring Curl at the ball curl step: ball is close to hips with knees aligned and hamstrings engaged. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/879068ab-ecfd-43cf-0283-0e9f4ed73000/public
+Exercise,EX814,Single-Leg Stability Ball Hamstring Curl,Glutes & Hips,"Hamstrings, glutes, core",Advanced,Stability ball,Supine,Strength,Variant,"An at-home strength exercise for hamstrings, glutes, core using stability ball.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with one heel on a stability ball and the other leg lifted. 2) Lift your hips and curl the ball in by bending the working knee. 3) Extend the leg to roll the ball away, then lower only after the rep is controlled. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Master the two-leg version first and keep the pelvis from twisting. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set one heel on ball | The exerciser lies with one heel on a stability ball and the other knee lifted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/038d207f-4bf4-4588-497d-fdc8519aa800/public ;; Lift into one line | The exerciser holds a single-leg bridge with one heel on a stability ball. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1fc7f628-a80f-4279-c356-bdd3d62f8200/public ;; Curl ball inward | The exerciser curls a stability ball inward with one heel while holding the hips high. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/296ff18a-64a4-40ec-148d-b3f36176d200/public
+Exercise,EX815,Slider Glute Bridge Curl,Glutes & Hips,"Hamstrings, glutes",Intermediate,Towels or sliders,Supine,Strength,Variant,"An at-home strength exercise for hamstrings, glutes using towels or sliders.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with heels on towels and hips lifted in a bridge. 2) Slide both heels away until your legs are nearly straight. 3) Pull heels back under your knees and keep hips lifted through the curl. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a smooth floor and avoid sliding farther than you can pull back with control. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set the long lever | The exerciser holds an elevated long-lever bridge with each heel centered on a separate slider. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5486db94-5dc1-48f7-1149-44d2c5a34900/public ;; Pull heels inward | The exerciser holds a high bridge while pulling both heel sliders inward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/993bae84-47bb-47be-1a2f-9dc897e0e900/public
+Exercise,EX816,Assisted Couch Nordic Curl,Glutes & Hips,Hamstrings,Advanced,Couch or heavy anchor,Tall kneeling,Strength,Variant,An at-home strength exercise for hamstrings using couch or heavy anchor.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Kneel on a mat with your ankles secured under a heavy couch or held by a partner. 2) Keep your body straight from knees to shoulders and slowly lower forward. 3) Catch yourself with your hands, then push lightly to return to tall kneeling. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the lowering slow and use your hands as much as needed; this is very demanding. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Secure ankles | The exerciser kneels tall with both ankles secured beneath a couch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5b5fad6e-b240-4d70-5352-c394b56fbf00/public ;; Lower with hand assist | The exerciser lowers forward from the knees with both ankles secured beneath a couch and both palms assisting on the mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/15c34512-81ae-48da-6a71-7efb4c5fdb00/public
+Exercise,EX817,Chair Hamstring Isometric Hold,Glutes & Hips,"Hamstrings, glutes",Beginner,Chair,Supine,Isometric strength,Common,"An at-home isometric strength exercise for hamstrings, glutes using chair.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with heels on a chair and knees bent about 90 degrees. 2) Dig your heels down into the chair and lift your hips slightly. 3) Hold the pressure for the target time, then lower with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the pressure even through both heels and avoid gripping with your lower back. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Heel setup | Adult demonstrating Chair Hamstring Isometric Hold at the heel setup step: Both heels supported on seat; knees bent near 90; pelvis grounded; spine neutral; no heel drive or bridge yet. Must not show feet flat on seat, toes bearing weight, hips lifted, one heel missing, knees straight, chair wheels, hands gripping chair. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/771f2d41-c9f6-4e6e-e301-dbbe90f44e00/public ;; Isometric hold | Adult demonstrating Chair Hamstring Isometric Hold at the isometric hold step: Both heels press into chair; pelvis lifts slightly; trunk forms a shallow line from shoulders to hips; knees remain bent; toes relaxed. Must not show high lumbar arch, feet flat, toes pushing, one heel off seat, knees opening, shoulders lifting, chair tipping. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1fc93a51-c926-42f4-9444-33b78f1d2100/public"
+Exercise,EX818,Side Plank Banded Clamshell,Glutes & Hips,"Outer hips, obliques",Advanced,Mini band,Side plank from knees,Strength,Variant,"An at-home strength exercise for outer hips, obliques using mini band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place a mini band above your knees and set up in a side plank from your knees. 2) Lift your hips and open the top knee like a clamshell while feet stay together. 3) Close the knee and repeat while maintaining the side plank. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your shoulder stacked over your elbow and make the hip opening small but controlled. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set the side plank | The exerciser holds a modified side plank with a loop band above the knees. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/64064d61-6849-4d8b-e5f6-3d7bbc64da00/public ;; Open the top knee | The exerciser opens the top knee against a band while holding a side plank. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f2e54f64-4574-4642-0e91-40c92967cf00/public
+Exercise,EX819,Quadruped Banded Fire Hydrant,Glutes & Hips,"Outer hips, glutes",Intermediate,Mini band,Quadruped,Strength,Variant,"An at-home strength exercise for outer hips, glutes using mini band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place a mini band above your knees and set up on hands and knees. 2) Keeping the knee bent, lift one leg out to the side against the band. 3) Lower the knee back under your hip without shifting your torso. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep both hands pressing into the floor and avoid rotating your pelvis open. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set neutral quadruped | The exerciser holds a rear-view quadruped setup with a loop band above the knees. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fe437a73-746c-4e1c-9273-f7850a023d00/public ;; Lift knee to the side | The exerciser lifts one bent knee laterally against a band from quadruped. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b6fd2beb-b640-4b86-6129-a988ec139700/public
+Exercise,EX820,Quadruped Banded Donkey Kick,Glutes & Hips,"Glutes, hamstrings",Intermediate,Mini band,Quadruped,Strength,Variant,"An at-home strength exercise for glutes, hamstrings using mini band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place a mini band around your thighs and set up on hands and knees. 2) Drive one heel upward and slightly back while keeping the knee bent. 3) Lower the knee under your hip and repeat before switching sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your core braced and stop before your low back arches. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set neutral quadruped | The exerciser holds a neutral quadruped setup with a loop band above the knees. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c83af994-6cbe-4147-f483-25313d797300/public ;; Drive heel upward | The exerciser drives one bent leg upward against a band from quadruped. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fd2c5bc3-36fe-4ee8-d661-3162739e5900/public
+Exercise,EX821,Supine Banded Hip Flexion March,Glutes & Hips,"Hip flexors, lower abs",Beginner,Mini band,Supine,Strength,Variant,"An at-home strength exercise for hip flexors, lower abs using mini band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with a mini band around the feet and knees bent. 2) Brace your core and lift one knee toward your chest against the band. 3) Lower the foot to the floor and alternate sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your low back heavy on the floor and move from the hip, not momentum. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set both feet | The exerciser lies supine with knees bent and a loop band around both feet. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5cd449ce-d1aa-4c83-3e10-404cdacca800/public ;; March first knee | The exerciser lifts one knee against a loop band while the opposite foot stays planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/09ede013-83d9-48eb-c2e0-b5e220faaa00/public ;; Return with control | The exerciser returns the first foot to the floor with the band around both feet. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f7b7d8b5-8412-4a74-7007-09783266f900/public ;; March opposite knee | The exerciser lifts the opposite knee against a loop band while the other foot stays planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/78fd431f-e48b-4840-38c1-44ac3a9b1500/public
+Exercise,EX822,Side-Lying Adduction Pulse,Glutes & Hips,Inner thighs,Beginner,None,Side-lying,Strength,Variant,An at-home strength exercise for inner thighs using no equipment.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your side with the bottom leg straight and top foot planted in front of it. 2) Lift the bottom leg a few inches off the floor. 3) Pulse the leg in a small range, then lower with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep hips stacked and make the movement come from the inner thigh, not the foot. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set the crossed-leg position | The athlete lies on her right side with the top foot crossed in front and the bottom leg straight. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/53a44356-36d8-4bb0-50d2-a62fdca9f500/public ;; Pulse the bottom leg | The athlete lifts the straight bottom leg while the crossed top foot remains planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/45a6d002-d81c-4227-5333-ad1860911400/public
+Exercise,EX823,Glute Bridge Hamstring Walkout with Pause,Glutes & Hips,"Hamstrings, glutes",Intermediate,None,Supine,Strength,Variant,"An at-home strength exercise for hamstrings, glutes using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with feet flat and lift into a bridge. 2) Walk your heels away in small steps and pause when your legs are almost straight. 3) Walk the heels back under your knees and lower your hips. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep hips from sagging during the pause and shorten the walkout if needed. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Lift into a bridge | The athlete holds a high glute bridge with both feet under the knees. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b7b89153-3c5e-4a4e-a93b-5bfed0283e00/public ;; Walk heels farther | The athlete holds the bridge with both heels clearly farther from the hips and toes light. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/dfefa660-c953-434b-afa5-15f7f4d77a00/public ;; Pause at long range | The athlete pauses in a long-lever hamstring bridge with almost-straight legs and hips off the mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d074b5f9-75fe-4c86-9a98-a4ba66bd6900/public
+Exercise,EX824,Dumbbell Staggered Hip Thrust,Glutes & Hips,"Glutes, hamstrings",Intermediate,Dumbbell and couch,Shoulders elevated,Strength,Variant,"An at-home strength exercise for glutes, hamstrings using dumbbell and couch.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set your upper back on a couch with a dumbbell across your hips and one foot slightly ahead of the other. 2) Drive through the closer foot and lift your hips to the top. 3) Lower slowly and repeat before switching the staggered foot position. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) The front foot should help lightly; keep most of the work in the closer working glute. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set the stagger | The athlete sets a staggered hip-thrust stance with one dumbbell across the hips. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5fe59af2-978d-44a4-d5e8-11954c111f00/public ;; Drive hips tall | The athlete finishes a staggered dumbbell hip thrust with the hips lifted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b5a02635-bb1d-473b-d6ce-075bb0d55900/public
+Exercise,EX825,Kettlebell Hip Thrust,Glutes & Hips,"Glutes, hamstrings",Intermediate,Kettlebell and couch,Shoulders elevated,Strength,Variant,"An at-home strength exercise for glutes, hamstrings using kettlebell and couch.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Rest your upper back on a couch and place a kettlebell carefully across your hips. 2) Plant your feet and drive your hips upward until your torso is nearly parallel to the floor. 3) Lower your hips back down with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Hold the kettlebell securely and pad the hips if the handle is uncomfortable. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set the bell | The athlete sets a kettlebell hip thrust with hips lowered and both feet planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c05d5c9a-f203-47dc-05ed-a12085490f00/public ;; Drive hips up | The athlete holds the top of a kettlebell hip thrust with the bell centered at the hips. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a24372d1-a1c0-408f-1936-6206b6c2b600/public
+Exercise,EX826,Mini-Band Quadruped Hip Extension Pulse,Glutes & Hips,Glutes,Beginner,Mini band,Quadruped,Strength,Variant,An at-home strength exercise for glutes using mini band.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place a mini band above the knees and set up on hands and knees. 2) Extend one leg back with the knee bent or nearly straight. 3) Pulse the heel upward in a small range before bringing the knee back under you. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your pelvis square and make the pulse small enough to avoid back movement. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set quadruped | The athlete holds a neutral quadruped setup with a mini-band above the knees. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/387a9329-c252-4cb7-c28b-310ba65a6400/public ;; Pulse from the hip | The athlete pulses a bent leg upward against a mini-band from a quadruped position. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4dc2ba96-9ac2-4cb7-af31-fa2873c10500/public
+Exercise,EX827,Standing Banded Hip Airplane Prep,Glutes & Hips,"Glutes, outer hips, balance",Intermediate,Mini band and chair,Standing,Strength,Variant,"An at-home strength exercise for glutes, outer hips, balance using mini band and chair.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place a mini band above your knees and stand on one leg with light chair support. 2) Hinge slightly and rotate the free hip open a few inches against the band. 3) Rotate back to square and stand tall again. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use the chair for balance and keep the standing knee softly bent. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set the chair-supported hinge | The athlete uses a chair for light support in a single-leg hinge with a mini-band above the knees. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b6c3b944-1106-4e3f-1663-78b6705ef500/public ;; Rotate slightly open | The athlete rotates slightly open during a chair-supported hip-airplane preparation with a mini-band above the knees. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8bf732f9-d2e3-409f-3dea-22bae5464500/public
+Exercise,EX828,Frog Bridge Hold with Abduction,Glutes & Hips,"Glutes, outer hips",Beginner,Mini band,Supine,Isometric strength,Variant,"An at-home isometric strength exercise for glutes, outer hips using mini band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with soles together, knees open, and a mini band above your knees. 2) Lift your hips into a frog bridge and gently press knees outward. 3) Hold the top position for the target time, then lower slowly. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the hold in your glutes and avoid forcing your knees wider than comfortable. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Set the banded frog position | The athlete lies supine with a mini-band above the open knees and both soles pressed face-to-face. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/982cfbc5-dc59-48be-03d2-70628f051100/public ;; Lift and hold | The athlete holds a banded frog bridge with hips lifted, knees open, and soles together. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8d307aa7-b147-40a4-75c7-d7c2e3eeff00/public"
+Exercise,EX829,Hip Thrust March on Couch,Glutes & Hips,"Glutes, hamstrings, core",Intermediate,Couch,Shoulders elevated,Strength,Variant,"An at-home strength exercise for glutes, hamstrings, core using couch.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place upper back on a couch, feet flat, and lift hips into a hip thrust. 2) Keep hips high as you lift one foot a few inches from the floor. 3) Set that foot down and alternate sides while maintaining the top position. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the pelvis level and make the march slow rather than high. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set a level top | The athlete holds a bilateral hip-thrust top position against a couch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/43e2bcbf-0abc-49c3-22ca-3a309491b400/public ;; Lift one knee | The athlete lifts one knee while the opposite foot supports a couch-supported hip thrust. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7adbe7cf-8aa2-4115-362e-3e87baf22000/public ;; Reset both feet | The athlete resets both feet while keeping the hips lifted and level. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c611b829-7ac7-4c08-d391-02c99b483200/public ;; Lift the other knee | The athlete lifts the other knee while the opposite foot supports a couch-supported hip thrust. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/479a2e38-5ca2-4170-2a3a-b4527c358500/public
+Exercise,EX830,Dumbbell Floor Press,Upper Body Push,"Chest, triceps, shoulders",Beginner,Dumbbells,Supine,Strength,Common,"An at-home strength exercise for chest, triceps, shoulders using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with knees bent and dumbbells held beside your chest. 2) Press the dumbbells upward until your arms are straight but not locked aggressively. 3) Lower your upper arms to the floor with control before the next rep. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep wrists stacked over elbows and stop the elbows softly on the floor instead of bouncing. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Lowered floor press | Adult demonstrating Dumbbell Floor Press at the lowered floor press step: Elbows about 90 degrees, wrists stacked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/52dae350-c3b6-4113-2015-9c0906c8cf00/public ;; Top press | Adult demonstrating Dumbbell Floor Press at the top press step: Arms straight, ribs quiet. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e7e64e23-ca78-4fd1-c80b-a827d9807b00/public"
+Exercise,EX831,Alternating Dumbbell Floor Press,Upper Body Push,"Chest, triceps, core",Intermediate,Dumbbells,Supine,Strength,Variant,"An at-home strength exercise for chest, triceps, core using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with both dumbbells pressed above your chest. 2) Lower one dumbbell to the floor while the other stays up. 3) Press it back up and alternate sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the non-moving arm stable and avoid twisting your torso as one weight moves. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Two-arm press setup | Adult demonstrating Alternating Dumbbell Floor Press at the two-arm press setup step: Balanced locked-out start. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/783b2cb9-6ea7-4104-229a-d58ace5fd100/public ;; One-side lower | Adult demonstrating Alternating Dumbbell Floor Press at the one-side lower step: Alternating press bottom on one side. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a84ebc72-aa0f-4a87-e796-c0b635ab3500/public
+Exercise,EX832,Neutral-Grip Dumbbell Floor Press,Upper Body Push,"Chest, triceps, shoulders",Beginner,Dumbbells,Supine,Strength,Common,"An at-home strength exercise for chest, triceps, shoulders using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back and hold dumbbells with palms facing each other. 2) Lower elbows toward the floor close to your sides. 3) Press the dumbbells back over your chest in the same neutral grip. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep elbows about 30 to 45 degrees from your body to reduce shoulder strain. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Neutral-grip top | Adult demonstrating Neutral-Grip Dumbbell Floor Press at the neutral-grip top step: Neutral grip with arms nearly straight. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e7df5555-c073-4134-3be2-a77a11792000/public ;; Elbows to floor | Adult demonstrating Neutral-Grip Dumbbell Floor Press at the elbows to floor step: Safe floor-limited press depth. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e5a1e9b8-116c-45c9-9fa2-3533adabf300/public ;; Press to top | Adult demonstrating Neutral-Grip Dumbbell Floor Press at the press to top step: Controlled vertical press finish. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d67ba42d-0f5d-448e-fa9d-968e2c7dd300/public
+Exercise,EX833,Dumbbell Floor Fly,Upper Body Push,"Chest, shoulders",Intermediate,Dumbbells,Supine,Strength,Variant,"An at-home strength exercise for chest, shoulders using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with light dumbbells above your chest and a slight bend in your elbows. 2) Open your arms out to the sides until your upper arms lightly touch the floor. 3) Squeeze your chest to bring the dumbbells back over the chest. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use light weights and keep elbows softly bent; the floor should limit the range safely. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Top setup | Adult demonstrating Dumbbell Floor Fly at the top setup step: Palms face inward, shoulders down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8fe28c8e-49b8-406c-0eb7-2cf9931f0300/public ;; Open fly | Adult demonstrating Dumbbell Floor Fly at the open fly step: Upper arms touch floor softly; elbows remain soft. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/34ff5be0-7d7c-4ef7-7e30-d5db7ccbb300/public"
+Exercise,EX834,Dumbbell Crush Floor Press,Upper Body Push,"Chest, triceps",Intermediate,Dumbbells,Supine,Strength,Variant,"An at-home strength exercise for chest, triceps using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back and press two dumbbells together over your chest. 2) Keep squeezing the dumbbells together as you lower them toward your sternum. 3) Press back up while maintaining inward pressure. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Move slowly and keep shoulders down away from your ears. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Crush setup | Adult demonstrating Dumbbell Crush Floor Press at the crush setup step: Inward squeeze before pressing. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/20dcd3bd-d1cf-401e-1d7a-2db33a2c7100/public ;; Crush press top | Adult demonstrating Dumbbell Crush Floor Press at the crush press top step: Full press while maintaining crush. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/31b92c3b-0768-4f58-b9d0-3b3b7cfc3900/public
+Exercise,EX835,Dumbbell Pullover on Floor,Upper Body Push,"Chest, lats, serratus",Intermediate,Dumbbell,Supine,Strength,Variant,"An at-home strength exercise for chest, lats, serratus using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back holding one dumbbell over your chest with both hands. 2) With ribs down, lower the dumbbell behind your head until your arms approach the floor. 3) Pull the dumbbell back over your chest without bending your elbows much more. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a light load and stop the range before your lower back arches. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Dumbbell over chest | Adult demonstrating Dumbbell Pullover on Floor at the dumbbell over chest step: Secure two-hand pullover start. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c6809710-4340-4891-cdf5-5918b565d000/public ;; Lower behind head | Adult demonstrating Dumbbell Pullover on Floor at the lower behind head step: Comfortable overhead shoulder range. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2db3c482-8419-4ae4-920d-162fa12aa900/public ;; Return over chest | Adult demonstrating Dumbbell Pullover on Floor at the return over chest step: Smooth controlled return. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/86b2a804-2bf0-4f2b-6ccf-87f6b3986900/public
+Exercise,EX836,Dumbbell Seated Shoulder Press,Upper Body Push,"Shoulders, triceps",Beginner,Dumbbells and chair,Seated,Strength,Common,"An at-home strength exercise for shoulders, triceps using dumbbells and chair.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Sit tall on a chair with dumbbells at shoulder height and palms facing forward or inward. 2) Press the dumbbells overhead until your arms are straight. 3) Lower them back to shoulder height under control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep ribs down and avoid leaning back against momentum. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Seated rack | Adult demonstrating Dumbbell Seated Shoulder Press at the seated rack step: Forearms vertical, ribs down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8fb5cea0-289d-4da4-6f00-5a9ab077f200/public ;; Seated overhead | Adult demonstrating Dumbbell Seated Shoulder Press at the seated overhead step: Arms straight, ribs down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a602797d-3470-4e82-97d5-bc90bd96c400/public"
+Exercise,EX837,Dumbbell Standing Shoulder Press,Upper Body Push,"Shoulders, triceps, core",Intermediate,Dumbbells,Standing,Strength,Common,"An at-home strength exercise for shoulders, triceps, core using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand with feet hip-width apart and dumbbells at shoulder height. 2) Brace your core and press both dumbbells overhead. 3) Lower them back to shoulder height before the next rep. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Squeeze glutes lightly to keep your low back from arching. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Shoulder-rack setup | Adult demonstrating Dumbbell Standing Shoulder Press at the shoulder-rack setup step: weights at shoulder height without low-back arch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c4538d12-29c3-4227-5559-8ae5bacc4b00/public ;; Overhead finish | Adult demonstrating Dumbbell Standing Shoulder Press at the overhead finish step: vertical stacked finish without leaning back. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/edc6416f-ac34-46b6-5f51-38d0d0feb700/public
+Exercise,EX838,Dumbbell Push Press,Upper Body Push,"Shoulders, triceps, legs",Intermediate,Dumbbells,Standing,Power,Common,"An at-home power exercise for shoulders, triceps, legs using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold dumbbells at your shoulders with feet under hips. 2) Dip slightly by bending knees and hips, then drive up through your legs. 3) Use that leg drive to press the dumbbells overhead, then lower to shoulders. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the dip shallow and vertical; do not turn it into a full squat. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","rack-setup | Adult demonstrating Dumbbell Push Press at the rack-setup step: palms inward, wrists straight, elbows slightly forward, ribs stacked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b0bd756d-9d70-4261-84db-54ec14c42c00/public ;; shallow-dip | Adult demonstrating Dumbbell Push Press at the shallow-dip step: knees track over toes without a deep squat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/199bdeb7-11d6-499d-841b-d24d73980300/public ;; overhead-finish | Adult demonstrating Dumbbell Push Press at the overhead-finish step: elbows extended, wrists stacked, ribs down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/071d6f33-a4b8-4b65-6700-fd239b7fa400/public"
+Exercise,EX839,Dumbbell Arnold Press,Upper Body Push,"Shoulders, triceps",Intermediate,Dumbbells,Standing or seated,Strength,Common,"An at-home strength exercise for shoulders, triceps using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold dumbbells in front of your shoulders with palms facing you. 2) Rotate your palms outward as you press the dumbbells overhead. 3) Reverse the rotation as you lower the dumbbells back to the start. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a smooth rotation and keep the weights light enough to avoid shoulder pinching. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","start | Adult demonstrating Dumbbell Arnold Press at the start step: Standing, both dumbbells at shoulder height, palms face subject, elbows forward; both feet planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7f966f52-591c-4e14-b8dd-9cba6b7be400/public ;; overhead | Adult demonstrating Dumbbell Arnold Press at the overhead step: Standing, both dumbbells stacked overhead after outward palm rotation, ribs down, feet planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d5a761a1-b46c-4e20-32b9-355559eca900/public"
+Exercise,EX840,Single-Arm Dumbbell Overhead Press,Upper Body Push,"Shoulders, triceps, obliques",Intermediate,Dumbbell,Standing,Strength,Common,"An at-home strength exercise for shoulders, triceps, obliques using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold one dumbbell at shoulder height with feet hip-width apart. 2) Brace your core and press the dumbbell overhead without leaning sideways. 3) Lower it back to shoulder height and finish the set before switching sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the opposite ribs down and resist side bending throughout the press. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",setup | Adult demonstrating Single-Arm Dumbbell Overhead Press at the setup step: Right arm (viewer-left near-side) holds one dumbbell at right shoulder; left arm rests; both feet hip-width and planted; torso upright. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6a3ff3fe-4adf-43cf-1588-8e7deffb5300/public ;; overhead-finish | Adult demonstrating Single-Arm Dumbbell Overhead Press at the overhead-finish step: Right arm (viewer-left near-side) is straight overhead with dumbbell stacked over shoulder; left arm rests; both feet planted; no side bend. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a832dfd0-161d-49c6-c20d-42be278d9000/public
+Exercise,EX841,Half-Kneeling Dumbbell Press,Upper Body Push,"Shoulders, triceps, core",Intermediate,Dumbbell,Half kneeling,Strength,Variant,"An at-home strength exercise for shoulders, triceps, core using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set up half-kneeling with one knee down and one foot forward, holding a dumbbell at the shoulder on the kneeling side or opposite side. 2) Squeeze the back-leg glute and press the dumbbell overhead. 3) Lower to the shoulder and repeat before switching sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep hips square and avoid flaring the ribs as the weight goes overhead. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Rack in half-kneeling | The athlete holds a dumbbell at the left shoulder with the right knee down and left foot forward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/17f1c38f-e790-4f63-838b-f77768dbbc00/public ;; Press overhead | The athlete presses the left dumbbell overhead from a right-knee-down, left-foot-forward half-kneeling stance. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/35f03102-4ad3-4b55-b541-63dcb5826700/public"
+Exercise,EX842,Dumbbell Z-Press,Upper Body Push,"Shoulders, triceps, core",Advanced,Dumbbells,Seated on floor,Strength,Variant,"An at-home strength exercise for shoulders, triceps, core using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Sit on the floor with legs straight or slightly bent and dumbbells at shoulder height. 2) Sit tall and press the dumbbells overhead without leaning back. 3) Lower them to your shoulders and reset your tall posture. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a lighter load than a normal press and keep your spine vertical. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Sit tall and rack | The athlete sits tall with straight legs and two dumbbells at the shoulders. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b2f3187d-64de-4ec0-1bb9-e66b168ad800/public ;; Press both weights overhead | The athlete presses two dumbbells overhead while seated with both legs straight. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5b67b156-8548-49d9-e99e-cc031d1a5900/public
+Exercise,EX843,Dumbbell Front Raise,Upper Body Push,Front shoulders,Beginner,Dumbbells,Standing,Strength,Common,An at-home strength exercise for front shoulders using dumbbells.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand tall holding dumbbells in front of your thighs. 2) Lift the dumbbells forward to about shoulder height with arms mostly straight. 3) Lower them slowly to the start position. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Avoid swinging your torso and stop at shoulder height unless you have excellent control. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",standing-setup | Adult demonstrating Dumbbell Front Raise at the standing-setup step: shoulders relaxed and wrists neutral. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/49a0f9ee-5ca7-498a-2f43-db3727618000/public ;; shoulder-height | Adult demonstrating Dumbbell Front Raise at the shoulder-height step: weights stop at shoulder height. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/73edc028-9b8d-412d-3722-a3a3fb0d3800/public
+Exercise,EX844,Dumbbell Lateral Raise,Upper Body Push,Side shoulders,Beginner,Dumbbells,Standing,Strength,Common,An at-home strength exercise for side shoulders using dumbbells.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand tall with dumbbells at your sides and elbows slightly bent. 2) Raise your arms out to the sides until the dumbbells reach about shoulder height. 3) Lower slowly and repeat. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Lead with elbows, keep shoulders away from ears, and use light weights. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","setup | Adult demonstrating Dumbbell Lateral Raise at the setup step: shoulders relaxed and wrists neutral. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c19aa0ab-52ab-4f86-bac3-8d4e837a5200/public ;; lateral-raise | Adult demonstrating Dumbbell Lateral Raise at the lateral-raise step: elbows lead with a soft bend, dumbbells stop at shoulder height, wrists neutral, shoulders down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/95c77457-ae7a-40de-2146-aac6ab1ad400/public"
+Exercise,EX845,Lean-Away Dumbbell Lateral Raise,Upper Body Push,"Side shoulders, core",Intermediate,Dumbbell and sturdy support,Standing,Strength,Variant,"An at-home strength exercise for side shoulders, core using dumbbell and sturdy support.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold a sturdy support with one hand, lean slightly away, and hold a dumbbell in the outside hand. 2) Raise the dumbbell out to the side until it reaches shoulder height. 3) Lower it slowly while maintaining the same body angle. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the lean small and controlled; do not swing the dumbbell up. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set the supported lean | Athlete leans away from a support while holding a dumbbell at the right thigh. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f790ebcb-7ac6-4269-725a-c3a12dec6100/public ;; Raise to shoulder height | Athlete holds the supported lean while raising the right dumbbell to shoulder height. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/820d6172-0b8c-48a8-ea7f-fc695712c100/public
+Exercise,EX846,Dumbbell Scaption,Upper Body Push,"Shoulders, upper back",Beginner,Dumbbells,Standing,Strength,Common,"An at-home strength exercise for shoulders, upper back using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand tall with dumbbells by your sides and thumbs angled slightly upward. 2) Lift the dumbbells diagonally forward about 30 degrees from your sides. 3) Lower them slowly once they reach shoulder height. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep thumbs up and shoulders down to make the raise shoulder-friendly. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","setup | Adult demonstrating Dumbbell Scaption at the setup step: Both dumbbells at sides with thumbs slightly up; feet hip-width; shoulders down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/54e754b9-4221-4711-8abf-da91c173fa00/public ;; scapted-raise | Adult demonstrating Dumbbell Scaption at the scapted-raise step: Both arms lift evenly 30 degrees forward from sides to shoulder height, thumbs up and neck relaxed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/228729d1-8394-4253-5031-1ffbdbaed000/public"
+Exercise,EX847,Dumbbell Skull Crusher on Floor,Upper Body Push,Triceps,Intermediate,Dumbbells,Supine,Strength,Common,An at-home strength exercise for triceps using dumbbells.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with dumbbells held over your shoulders. 2) Bend your elbows to lower the dumbbells toward the sides of your head. 3) Extend your elbows to bring the dumbbells back above your shoulders. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep upper arms mostly still and choose a load your elbows tolerate well. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",floor-setup | Adult demonstrating Dumbbell Skull Crusher on Floor at the floor-setup step: wrists neutral and elbows straight. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/448a92bb-62f7-43e1-b91f-38a30e3d9e00/public ;; elbows-bent | Adult demonstrating Dumbbell Skull Crusher on Floor at the elbows-bent step: elbows bent about 90 degrees. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0c79d20f-d1d4-46f9-27c1-eec42efa2a00/public
+Exercise,EX848,Dumbbell Overhead Triceps Extension,Upper Body Push,"Triceps, shoulders",Intermediate,Dumbbell,Standing or seated,Strength,Common,"An at-home strength exercise for triceps, shoulders using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold one dumbbell with both hands overhead. 2) Bend your elbows to lower the dumbbell behind your head. 3) Extend your elbows to bring the dumbbell overhead again. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep elbows pointing forward and ribs down; reduce range if shoulders feel pinched. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","overhead-start | Adult demonstrating Dumbbell Overhead Triceps Extension at the overhead-start step: one dumbbell secured by both hands directly overhead, wrists neutral, ribs stacked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/389c5c5a-3c64-4a3b-1096-a042ae2fe100/public ;; lower-behind-head | Adult demonstrating Dumbbell Overhead Triceps Extension at the lower-behind-head step: elbows narrow, wrists neutral, ribs down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f7424ab7-06d1-4870-9d20-5f561b286d00/public"
+Exercise,EX849,Dumbbell Triceps Kickback,Upper Body Push,"Triceps, upper back",Beginner,Dumbbells,Hip hinge,Strength,Common,"An at-home strength exercise for triceps, upper back using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hinge at your hips with a flat back and hold dumbbells with elbows bent by your ribs. 2) Extend your elbows until your arms are straight behind you. 3) Bend elbows to return to the start position. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep upper arms still and avoid swinging the dumbbells. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","setup | Adult demonstrating Dumbbell Triceps Kickback at the setup step: Both feet hip-width and planted; knees softly bent; torso holds a long neutral hip hinge. Both upper arms stay beside the ribs and parallel with the torso, both elbows bend about 90 degrees, and each distinct hand holds one dumbbell below its elbow. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3634da3c-9b05-4699-7d95-753641548500/public ;; extension | Adult demonstrating Dumbbell Triceps Kickback at the extension step: The same planted feet, soft knees, and neutral hip hinge remain stable. Both upper arms stay beside the ribs while both elbows straighten behind the hips; each distinct hand holds one of exactly two dumbbells, with the background arm and prop offset behind the foreground pair. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/db5dcfbe-6c72-4b90-bcb4-f5aa54aff400/public"
+Exercise,EX850,Band Overhead Press,Upper Body Push,"Shoulders, triceps, core",Beginner,Resistance band,Standing,Strength,Common,"An at-home strength exercise for shoulders, triceps, core using resistance band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand on the middle of a band and hold the ends at shoulder height. 2) Brace your core and press your hands overhead against band tension. 3) Lower your hands back to shoulder height with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Stand firmly on the band and keep wrists stacked over elbows. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",band-rack | Adult demonstrating Band Overhead Press at the band-rack step: elbows under wrists. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/af106601-6e95-4143-cd43-1a884d2c5500/public ;; overhead-press | Adult demonstrating Band Overhead Press at the overhead-press step: wrists stacked and ribs down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bf706879-19fa-42eb-bf72-62b404d3c400/public
+Exercise,EX851,Band Lateral Raise,Upper Body Push,Side shoulders,Beginner,Resistance band,Standing,Strength,Variant,An at-home strength exercise for side shoulders using resistance band.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand on the middle of a band and hold one or both ends by your sides. 2) Raise your arms out to the sides until they reach shoulder height. 3) Lower slowly against the band tension. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a lighter band and avoid shrugging your shoulders. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Stand on the band | Athlete stands tall on a resistance band with both arms low. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/760b2ece-43a0-434f-abfd-2c61c9111700/public ;; Lift both arms out | Athlete raises both resistance-band handles laterally to shoulder height. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/42679765-20fb-4eee-be09-5aff5a677c00/public
+Exercise,EX852,Band Front Raise,Upper Body Push,Front shoulders,Beginner,Resistance band,Standing,Strength,Variant,An at-home strength exercise for front shoulders using resistance band.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand on a band and hold the ends in front of your thighs. 2) Lift your hands forward to shoulder height while keeping arms mostly straight. 3) Lower back down slowly. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your ribs stacked and do not lean back as the band tightens. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Anchor and start low | Athlete anchors a resistance band under both feet with both hands low in front. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d1eba2d3-3923-47ca-5c8f-c21773adb400/public ;; Raise straight ahead | Athlete raises both resistance-band handles straight forward to shoulder height. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2be7cf95-cb1f-4758-cdb4-8da0b14e6000/public
+Exercise,EX853,Band Triceps Kickback,Upper Body Push,Triceps,Beginner,Resistance band,Hip hinge,Strength,Variant,An at-home strength exercise for triceps using resistance band.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Anchor or stand on a band, hinge forward, and hold the band with elbows bent by your sides. 2) Extend your elbows back until your arms straighten. 3) Return to bent elbows with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep upper arms still and choose a band that lets you fully straighten without jerking. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Hinge with elbows bent | Athlete holds a band kickback setup with hips hinged and elbows bent. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ab6cf587-10d1-4389-1500-49ff6ec71800/public ;; Straighten the elbows | Athlete extends both elbows behind the body during a resistance-band triceps kickback. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/578e9ed2-a18c-4d4d-8221-f84f48d33b00/public
+Exercise,EX854,Band Close-Grip Chest Press,Upper Body Push,"Chest, triceps",Intermediate,Resistance band and anchor,Standing,Strength,Variant,"An at-home strength exercise for chest, triceps using resistance band and anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Anchor a band behind chest height and hold the ends close together in front of your chest. 2) Step forward to create tension, then press both hands straight ahead. 3) Return hands to your chest slowly. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep shoulders down and elbows close to your body for a triceps-biased press. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set the close grip | Athlete holds a resistance band behind the back with hands close at the chest. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7b9555ea-62ae-44d2-0526-639ce58c8100/public ;; Press hands forward | Athlete presses both hands forward together against a band around the upper back. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9d27bd40-3768-4ef7-7cbd-ba7a6de91900/public
+Exercise,EX855,Suspended Push-Up,Upper Body Push,"Chest, shoulders, triceps, core",Advanced,Suspension trainer,Plank,Strength,Variant,"An at-home strength exercise for chest, shoulders, triceps, core using suspension trainer.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place feet or hands in a suspension trainer and set up in a strong plank. 2) Bend elbows to lower your chest while keeping the straps steady. 3) Press back up to the starting plank. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Only use this if the anchor is secure; widen feet and reduce depth for control. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set the suspended plank | Athlete holds a straight-arm plank while gripping two suspension handles. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9246ad95-e8a8-4212-a2cf-406e3591c400/public ;; Lower between the handles | Athlete lowers the chest between two suspension handles with elbows tracking back. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d973fac8-4de0-4341-62a7-ae61129e5f00/public
+Exercise,EX856,Suspension Trainer Chest Press,Upper Body Push,"Chest, shoulders, triceps",Intermediate,Suspension trainer,Incline standing plank,Strength,Common,"An at-home strength exercise for chest, shoulders, triceps using suspension trainer.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold the suspension handles and face away from the anchor with arms straight. 2) Lean forward into a plank line and bend elbows to lower your chest between the handles. 3) Press the handles forward to return to the start. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Make it easier by standing more upright and keep straps from rubbing your arms. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","incline-plank | Adult demonstrating Suspension Trainer Chest Press at the incline-plank step: arms straight, shoulders down, straps routed outside the body. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/654dc55f-1d99-4ea6-ac57-956b76aff300/public ;; chest-lowered | Adult demonstrating Suspension Trainer Chest Press at the chest-lowered step: elbows track 30-45 degrees back without hip sag. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/51216d45-9b05-4af8-4dbe-f2cef1eb4600/public"
+Exercise,EX857,Suspension Trainer Triceps Extension,Upper Body Push,"Triceps, core",Intermediate,Suspension trainer,Incline standing plank,Strength,Variant,"An at-home strength exercise for triceps, core using suspension trainer.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Face away from the anchor holding the handles with arms straight in front of you. 2) Lean forward and bend your elbows, letting hands move toward your forehead. 3) Extend elbows to push yourself back to the starting position. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep upper arms pointed forward and maintain a straight body line. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Lean with arms straight | Athlete leans forward with straight arms while holding suspension handles. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c046d3d4-14b7-4c1f-0f02-9bec0b0e2a00/public ;; Bend at the elbows | Athlete bends both elbows toward the temples during a suspension triceps extension. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/10f3975a-c3f0-4a74-0cae-1ea041118200/public
+Exercise,EX858,Feet-Elevated Push-Up to Shoulder Tap,Upper Body Push,"Chest, shoulders, triceps, core",Advanced,Chair or couch,Decline plank,Strength,Variant,"An at-home strength exercise for chest, shoulders, triceps, core using chair or couch.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place your feet on a chair or couch and hands on the floor in a decline plank. 2) Perform one push-up with control. 3) At the top, tap one shoulder with the opposite hand, set it down, and alternate taps. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep feet wide enough for stability and do not let your hips twist during the taps. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Decline plank setup | Athlete holds a straight decline plank with both feet elevated on a stable bench. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/aacfe069-7dec-4b8a-5c20-014329b76a00/public ;; Controlled push-up bottom | Athlete lowers into a controlled feet-elevated push-up while keeping hips level. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ba628fce-82b2-4429-25f4-44c138d3d000/public ;; Right hand to left shoulder | Athlete holds the decline plank while the right hand taps the opposite left shoulder. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/15e8a6f0-37e4-400f-1c5a-dd944808fb00/public ;; Left hand to right shoulder | Athlete switches support hands and taps the opposite right shoulder while holding the decline plank. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7417720e-ebcf-4a53-6a0b-8b2f0f51ba00/public
+Exercise,EX859,Deficit Push-Up on Books,Upper Body Push,"Chest, shoulders, triceps",Advanced,Two sturdy books or blocks,Plank,Strength,Variant,"An at-home strength exercise for chest, shoulders, triceps using two sturdy books or blocks.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place each hand on a sturdy book or block and set up in a plank. 2) Lower your chest between the books only as far as your shoulders tolerate. 3) Press back up to the top of the push-up. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use stable supports and skip the extra depth if your shoulders feel strained. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Raised-hand plank setup | Athlete holds a straight plank with each hand centered on a separate stable stack of books. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/984d8a22-d2f7-42be-6bbc-df8c2b9e0b00/public ;; Controlled deficit bottom | Athlete lowers the chest between two stable book stacks while keeping a straight body line. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0b535930-b994-48d3-77b3-6cb0f42f1a00/public
+Exercise,EX860,One-and-a-Half Push-Up,Upper Body Push,"Chest, triceps, shoulders",Advanced,None,Plank,Strength,Variant,"An at-home strength exercise for chest, triceps, shoulders using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Start in a strong plank with hands slightly wider than shoulders. 2) Lower to the bottom, press halfway up, lower again, then press all the way up. 3) Reset your plank before the next full one-and-a-half rep. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the partial rep strict and avoid sagging hips as fatigue builds. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Top plank setup | Athlete holds a straight high plank ready to begin a one-and-a-half push-up. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a6a33874-13eb-419d-9f3e-977fb7e6b800/public ;; First full descent | Athlete reaches the controlled bottom of the first push-up descent with hips level. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d5304d99-7951-4b2f-acc2-bac88b28ea00/public ;; Halfway press | Athlete presses halfway up and pauses with elbows still bent and hips level. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e5ff868d-bfd1-4497-f809-4c34f072d600/public ;; Second full descent | Athlete lowers from the halfway pause to the same controlled bottom depth. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/06849975-3190-4d7c-ea11-5f39f12e5a00/public ;; Full press to top | Athlete presses from the second bottom to a straight-arm high plank to finish the rep. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/df2c0151-9de2-4765-7f9e-82fa5d2c0400/public
+Exercise,EX861,Slow Eccentric Knee Push-Up,Upper Body Push,"Chest, triceps, shoulders",Beginner,None,Kneeling plank,Strength,Common,"An at-home strength exercise for chest, triceps, shoulders using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set up in a knee push-up position with a straight line from knees to shoulders. 2) Lower your chest toward the floor for a slow count of three to five seconds. 3) Press back up from the knees or reset from the floor if needed. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Make the lowering smooth and keep elbows at a comfortable angle from your ribs. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",kneeling-plank | Adult demonstrating Slow Eccentric Knee Push-Up at the kneeling-plank step: Both palms under shoulders; elbows straight; knees on mat; lower legs behind; straight diagonal line from knees through hips to shoulders and crown; neck neutral; all four limbs visible. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e8a39000-a9da-4766-6312-748ded080900/public ;; slow-lower | Adult demonstrating Slow Eccentric Knee Push-Up at the slow-lower step: Knees remain planted; palms under shoulders; elbows bend back about 35–45 degrees; chest hovers above mat; straight line from knees through hips to shoulders; no sag or pike; all four limbs visible. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ff574dc3-5b48-446b-3d19-20f852327900/public
+Exercise,EX862,Wall Handstand Shoulder Tap,Upper Body Push,"Shoulders, triceps, core",Advanced,Wall,Inverted,Strength,Variant,"An at-home strength exercise for shoulders, triceps, core using wall.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Kick or walk into a wall-supported handstand with hands on the floor and feet on the wall. 2) Shift weight into one hand and lightly tap the opposite shoulder. 3) Place the hand back down and alternate sides slowly. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Only attempt this with solid handstand control and keep each tap small and quiet. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Wall handstand setup | Athlete holds a wall-supported handstand with both hands shoulder-width and feet on the wall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5c99bf20-240f-4790-7f9d-8ce6f1985f00/public ;; First shoulder tap | Athlete shifts into the viewer-right hand and taps the opposite shoulder in a wall handstand. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/faa3cc55-8d02-42ef-0a38-623f535a6100/public ;; Two-hand reset | Athlete returns the tapping hand to the floor and recenters in the wall handstand. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7967516f-5bf0-48a8-1992-b4c7947ecc00/public ;; Opposite shoulder tap | Athlete supports with the hand farther from the wall and taps the opposite shoulder with the wall-side hand. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6e9b24a6-5444-4582-168b-f4b825079100/public
+Exercise,EX863,Pike Push-Up to Toe Tap,Upper Body Push,"Shoulders, triceps, core",Intermediate,None,Pike plank,Strength,Variant,"An at-home strength exercise for shoulders, triceps, core using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Start in a pike position with hips high and hands on the floor. 2) Bend elbows to lower the crown of your head toward the floor, then press back up. 3) Reach one hand toward the opposite toe, return it to the floor, and alternate after each rep. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep most of your weight through your hands during the push-up and move the toe tap under control. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Pike setup | Athlete holds an inverted-V pike with hips high, arms straight, and both feet planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7511ba79-5c7e-41f3-9147-d7f53041fa00/public ;; Pike push-up bottom | Athlete bends both elbows and lowers the head toward the floor while keeping hips high. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/63b4e608-347b-4b13-a4b0-4efe2fb10600/public ;; Right hand to left toe | Athlete supports with the left hand and reaches the right hand across to the opposite left toe while keeping hips high. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7a53ab9b-a326-4fdf-e5a5-63d839708100/public ;; Left hand to right toe | Athlete supports with the right hand and reaches the left hand across to the opposite right toe while keeping hips high. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/299dfa3a-a7ea-4876-42b7-b1bed9c29500/public"
+Exercise,EX864,Dumbbell Bent-Over Row,Upper Body Pull & Posture,"Back, lats, biceps",Beginner,Dumbbells,Hip hinge,Strength,Common,"An at-home strength exercise for back, lats, biceps using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand holding dumbbells and hinge forward with a flat back. 2) Pull the dumbbells toward your lower ribs by driving elbows back. 3) Lower the dumbbells until arms are long again. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your neck long and avoid using a hip thrust to throw the weights up. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Arms-long hinge | Adult demonstrating Dumbbell Bent-Over Row at the arms-long hinge step: Long spine, arms straight. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/56ad6d1b-f94b-4921-ce11-22bafc7afd00/public ;; Row to ribs | Adult demonstrating Dumbbell Bent-Over Row at the row to ribs step: Elbows near torso, shoulder blades together. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/945f007d-77e8-48d7-502b-f9ef194b0d00/public"
+Exercise,EX865,Double-Dumbbell Row,Upper Body Pull & Posture,"Back, lats, biceps",Intermediate,Dumbbells,Hip hinge,Strength,Common,"An at-home strength exercise for back, lats, biceps using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hinge forward holding a dumbbell in each hand with palms facing each other. 2) Row both dumbbells toward your sides at the same time. 3) Lower them under control until elbows are straight. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Squeeze shoulder blades gently but do not shrug toward your ears. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Hinged hang | Adult demonstrating Double-Dumbbell Row at the hinged hang step: Stable row start. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/77c2060a-6feb-4323-7e28-e811cab90c00/public ;; Bilateral row top | Adult demonstrating Double-Dumbbell Row at the bilateral row top step: Shoulder blades draw together at top. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d53f5fdf-8f22-4071-7111-3abf8d0e2c00/public
+Exercise,EX866,Single-Arm Dumbbell Row,Upper Body Pull & Posture,"Lats, upper back, biceps",Beginner,Dumbbell and chair,Supported hinge,Strength,Common,"An at-home strength exercise for lats, upper back, biceps using dumbbell and chair.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place one hand on a chair or couch and hold a dumbbell in the other hand. 2) Let the dumbbell hang, then pull your elbow up toward your hip. 3) Lower the weight fully before the next rep and switch sides after the set. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your torso square to the floor and row with your back, not a twisting motion. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Supported hang | Adult demonstrating Single-Arm Dumbbell Row at the supported hang step: Neutral hinge before pull. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/51bb072d-a28b-45bd-a40a-56ee2721d500/public ;; Row to hip | Adult demonstrating Single-Arm Dumbbell Row at the row to hip step: Elbow close with shoulder blade drawn smoothly. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ef2961dc-16e8-45f0-e387-25f802d42f00/public ;; Controlled lower | Adult demonstrating Single-Arm Dumbbell Row at the controlled lower step: Complete controlled bottom range. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3cfef7a8-7b17-4497-1694-98861e4c8400/public
+Exercise,EX867,Chest-Supported Dumbbell Row on Couch,Upper Body Pull & Posture,"Upper back, lats, rear shoulders",Intermediate,Dumbbells and couch,Prone supported,Strength,Variant,"An at-home strength exercise for upper back, lats, rear shoulders using dumbbells and couch.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie chest-down on an angled couch cushion or firm pillows with dumbbells hanging down. 2) Row the dumbbells toward your ribs while keeping your chest supported. 3) Lower the weights slowly until arms are straight. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your head neutral and avoid lifting your chest off the support. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Arms-long supported | Adult demonstrating Chest-Supported Dumbbell Row on Couch at the arms-long supported step: Chest supported, neck neutral, elbows straight. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2e89e0ea-8d93-44b8-9ed2-cc227e288400/public ;; Row to ribs | Adult demonstrating Chest-Supported Dumbbell Row on Couch at the row to ribs step: Elbows about 90 degrees, chest supported. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d6f68359-f9c2-4994-7849-b50515689a00/public"
+Exercise,EX868,Dumbbell Renegade Row from Knees,Upper Body Pull & Posture,"Back, arms, core",Intermediate,Dumbbells,Kneeling plank,Strength,Variant,"An at-home strength exercise for back, arms, core using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set dumbbells on the floor and hold them from a knee plank position. 2) Row one dumbbell toward your ribs while the other hand stays planted. 3) Lower it quietly and alternate sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Widen your knees for stability and keep hips from rocking side to side. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Kneeling plank setup | Adult demonstrating Dumbbell Renegade Row from Knees at the kneeling plank setup step: Wide stable knee-supported base. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/83defb34-39fa-4dbb-1ccd-3112c78ff100/public ;; One-arm row | Adult demonstrating Dumbbell Renegade Row from Knees at the one-arm row step: Single-arm row without hip rotation. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f5880d3b-e2ed-444a-d5f4-3f03e3322a00/public
+Exercise,EX869,Dumbbell Renegade Row,Upper Body Pull & Posture,"Back, arms, core",Advanced,Dumbbells,High plank,Strength,Common,"An at-home strength exercise for back, arms, core using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold dumbbells on the floor in a high plank with feet wider than hip-width. 2) Row one dumbbell to your ribs while resisting rotation. 3) Lower it under control and alternate sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use flat-sided dumbbells if possible and keep hips square to the floor. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Wide-plank setup | Adult demonstrating Dumbbell Renegade Row at the wide-plank setup step: Stable anti-rotation base. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6d20088b-b8c5-4db2-4b25-764ce0bfb600/public ;; Row right | Adult demonstrating Dumbbell Renegade Row at the row right step: Single-arm row without rotation. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/04eeeb3c-bd65-4920-a780-ce851c7b3300/public ;; Return to plank | Adult demonstrating Dumbbell Renegade Row at the return to plank step: Re-braced symmetric plank. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4439f873-bf27-487a-e7eb-7888d5a62300/public ;; Row left | Adult demonstrating Dumbbell Renegade Row at the row left step: Mirrored row without rotation. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/aa8d44cb-28fd-48e0-df3b-9d2a1b59db00/public
+Exercise,EX870,Dumbbell Reverse Fly,Upper Body Pull & Posture,"Rear shoulders, upper back",Beginner,Dumbbells,Hip hinge,Strength,Common,"An at-home strength exercise for rear shoulders, upper back using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hinge forward with light dumbbells hanging under your shoulders. 2) Raise both arms out to the sides with elbows slightly bent. 3) Lower the weights slowly back under your shoulders. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use light weights and think wide elbows, not hands flying backward. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",hinge-setup | Adult demonstrating Dumbbell Reverse Fly at the hinge-setup step: neutral spine and hip hinge. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/eb5162b0-eae3-452b-fb5d-1e011f005100/public ;; arms-wide | Adult demonstrating Dumbbell Reverse Fly at the arms-wide step: soft elbows and wide reach. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/024069d4-8b84-4bb6-dbb7-dd32daed5c00/public
+Exercise,EX871,Dumbbell Rear-Delt Row,Upper Body Pull & Posture,"Rear shoulders, upper back",Intermediate,Dumbbells,Hip hinge,Strength,Variant,"An at-home strength exercise for rear shoulders, upper back using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hinge forward and hold dumbbells with palms facing behind or inward. 2) Row with elbows flaring out to the sides toward shoulder height. 3) Lower the weights until arms are long again. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the load light and avoid shrugging as elbows rise. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Hinged arms-long setup | Athlete hinges forward with a neutral spine and holds two dumbbells beneath straight arms. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2ff00e0f-affd-4131-e5f4-771cf9e0dc00/public ;; Elbows-wide row endpoint | Athlete rows two dumbbells outward with elbows high and wide while holding the hip hinge still. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7850e857-d904-4ddd-0612-f68d04d06900/public
+Exercise,EX872,Dumbbell Pullover,Upper Body Pull & Posture,"Lats, chest, serratus",Intermediate,Dumbbell,Supine,Strength,Common,"An at-home strength exercise for lats, chest, serratus using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back and hold one dumbbell over your chest with both hands. 2) Lower the dumbbell behind your head while keeping ribs down. 3) Pull it back over your chest with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a controlled range and stop before your shoulders or back compensate. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","over-chest-setup | Adult demonstrating Dumbbell Pullover at the over-chest-setup step: arms vertical over mid-chest with soft elbows, both hands secure on one dumbbell, wrists neutral, ribs down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/117c0b22-882e-41ba-9cfe-479a6fb9fe00/public ;; lowered-behind-head | Adult demonstrating Dumbbell Pullover at the lowered-behind-head step: small fixed elbow bend, neutral wrists, quiet low back. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f1efb6e0-a989-460e-b7d8-70311eecde00/public"
+Exercise,EX873,Dumbbell High Pull,Upper Body Pull & Posture,"Upper back, shoulders, hips",Intermediate,Dumbbells,Standing,Power strength,Variant,"An at-home power strength exercise for upper back, shoulders, hips using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand with dumbbells in front of your thighs and feet hip-width apart. 2) Dip slightly, then drive up and pull elbows high as the dumbbells travel upward. 3) Lower back to the start with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the weights close and lead with elbows, not wrists. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Standing weights-close setup | Athlete stands tall with feet hip-width and holds two dumbbells close in front of the thighs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7b932229-ebbb-4c81-2f4a-0bee5639c100/public ;; Elbows-high power endpoint | Athlete drives tall and pulls two dumbbells close to the lower chest with elbows leading high. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/79173b42-7b07-4137-6ad6-d8618f210700/public
+Exercise,EX874,Dumbbell Shrug,Upper Body Pull & Posture,"Traps, grip",Beginner,Dumbbells,Standing,Strength,Common,"An at-home strength exercise for traps, grip using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand tall holding dumbbells at your sides. 2) Lift your shoulders straight up toward your ears. 3) Lower them slowly to a relaxed but controlled position. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Move vertically rather than rolling the shoulders, and keep your neck long. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",relaxed-shoulders | Adult demonstrating Dumbbell Shrug at the relaxed-shoulders step: Feet planted; one dumbbell in each hand at sides; elbows straight; shoulders relaxed and level; neck long; ribs stacked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a06ce752-f0cb-4d93-e3a6-09f0dd078c00/public ;; vertical-shrug | Adult demonstrating Dumbbell Shrug at the vertical-shrug step: Feet and arms remain fixed; both shoulders lift evenly straight toward ears; neck neutral; no shoulder roll; one dumbbell remains in each hand. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2c2dead2-a1dd-4664-0862-91a7d09db900/public
+Exercise,EX875,Dumbbell Biceps Curl,Upper Body Pull & Posture,"Biceps, forearms",Beginner,Dumbbells,Standing,Strength,Common,"An at-home strength exercise for biceps, forearms using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand tall holding dumbbells at your sides with palms facing forward. 2) Bend your elbows to curl the dumbbells toward your shoulders. 3) Lower the dumbbells fully with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep elbows close to your ribs and avoid swinging your torso. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",curl-setup | Adult demonstrating Dumbbell Biceps Curl at the curl-setup step: palms face forward and wrists stay straight. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1e8a009f-7695-4383-7ded-d347929aeb00/public ;; curl-top | Adult demonstrating Dumbbell Biceps Curl at the curl-top step: weights near shoulders and wrists neutral. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fdd79883-41fa-4bd1-752d-87b66c5f5600/public
+Exercise,EX876,Alternating Dumbbell Curl,Upper Body Pull & Posture,"Biceps, forearms",Beginner,Dumbbells,Standing,Strength,Common,"An at-home strength exercise for biceps, forearms using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand holding dumbbells at your sides. 2) Curl one dumbbell toward your shoulder while the other arm stays long. 3) Lower it fully, then curl the other side. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep wrists neutral and make each side work through the same range. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","right-curl | Adult demonstrating Alternating Dumbbell Curl at the right-curl step: curling elbow close to ribs, wrist neutral. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e98a2af5-5838-4352-3800-c0de44013500/public ;; left-curl | Adult demonstrating Alternating Dumbbell Curl at the left-curl step: curling elbow close to ribs, wrist neutral. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a10a01b2-395e-4b91-7bbf-08cad8bd1900/public"
+Exercise,EX877,Dumbbell Concentration Curl,Upper Body Pull & Posture,Biceps,Beginner,Dumbbell and chair,Seated,Strength,Common,An at-home strength exercise for biceps using dumbbell and chair.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Sit on a chair, lean forward slightly, and brace one elbow against the inside of the thigh. 2) Curl the dumbbell toward your shoulder without moving the upper arm. 3) Lower the dumbbell slowly and repeat before switching sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the movement strict and avoid bouncing off the thigh. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",bottom-setup | Adult demonstrating Dumbbell Concentration Curl at the bottom-setup step: Seated forward hinge; right upper arm braces inner right thigh; right elbow near straight with one dumbbell; left hand on thigh; feet flat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0f91b9be-5cf7-4a74-161b-44e48f759100/public ;; top-curl | Adult demonstrating Dumbbell Concentration Curl at the top-curl step: Right upper arm stays braced on inner thigh while elbow bends to curl single dumbbell toward shoulder; feet and left hand remain fixed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5f60b16b-3ba0-4174-e8c2-9a99c6f56d00/public
+Exercise,EX878,Dumbbell Zottman Curl,Upper Body Pull & Posture,"Biceps, forearms",Intermediate,Dumbbells,Standing,Strength,Variant,"An at-home strength exercise for biceps, forearms using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Curl dumbbells upward with palms facing up. 2) At the top, rotate palms to face down. 3) Lower slowly with palms down, then rotate back to palms up at the bottom. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use lighter weights than normal curls and control the rotation. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Palms-up bottom setup | Athlete stands tall with two dumbbells at the bottom of a curl and both palms facing forward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e11f1829-807c-42d2-19a6-66232e7f0c00/public ;; Top curl with palms-down rotation | Athlete reaches the top of the curl and rotates both forearms so the palms face down before lowering. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a68b2308-4740-45e3-4007-c477ae0fc700/public
+Exercise,EX879,Dumbbell Reverse Curl,Upper Body Pull & Posture,"Forearms, biceps",Beginner,Dumbbells,Standing,Strength,Variant,"An at-home strength exercise for forearms, biceps using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand holding dumbbells with palms facing your thighs. 2) Curl the dumbbells upward while keeping palms facing down. 3) Lower slowly to the start position. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep wrists straight and use a lighter load than regular curls. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Palms-down bottom setup | Athlete stands tall with two dumbbells at thigh level in a palms-down reverse-curl grip. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0037f795-7794-4689-7b9d-5675c66b8900/public ;; Palms-down curl endpoint | Athlete curls two dumbbells to the lower chest while maintaining a palms-down grip and close elbows. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/182f0a56-1cf5-4b02-4d1b-abebcf94a600/public
+Exercise,EX880,Band-Assisted Pull-Up,Upper Body Pull & Posture,"Lats, upper back, biceps",Advanced,Pull-up bar and resistance band,Hanging,Strength,Common,"An at-home strength exercise for lats, upper back, biceps using pull-up bar and resistance band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Loop a resistance band securely around a pull-up bar and place one foot or knee in the band. 2) Start from a controlled hang and pull your chest toward the bar. 3) Lower yourself until arms are straight again. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Check the band and anchor first, and keep your ribs down instead of kicking for momentum. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",assisted-hang | Adult demonstrating Band-Assisted Pull-Up at the assisted-hang step: band securely looped to bar and supports knee. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/954043db-9b85-407a-5b93-2ed000710500/public ;; pull-up-top | Adult demonstrating Band-Assisted Pull-Up at the pull-up-top step: chest near bar and chin above. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/596b0585-28fe-4d9b-a7d4-eebe7e38f500/public
+Exercise,EX881,Chair-Assisted Pull-Up,Upper Body Pull & Posture,"Lats, upper back, biceps",Intermediate,Pull-up bar and chair,Hanging with foot support,Strength,Common,"An at-home strength exercise for lats, upper back, biceps using pull-up bar and chair.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place a sturdy chair under a pull-up bar and keep one or both feet lightly on it. 2) Pull your body upward while using only as much leg help as needed. 3) Lower slowly to the starting position. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Let the upper body do the work and keep the chair from sliding. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","assisted-hang | Adult demonstrating Chair-Assisted Pull-Up at the assisted-hang step: arms long with shoulders active, torso vertical, chair planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1b80cd67-4bc7-4b34-e42e-5b2e37b79a00/public ;; assisted-pull | Adult demonstrating Chair-Assisted Pull-Up at the assisted-pull step: chin approaches bar height without resting, torso stays vertical, chair remains planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e0362b22-f370-4273-5694-ab5ac4cd7400/public"
+Exercise,EX882,Negative Pull-Up,Upper Body Pull & Posture,"Lats, upper back, biceps",Advanced,Pull-up bar or sturdy bar,Hanging,Strength,Common,"An at-home strength exercise for lats, upper back, biceps using pull-up bar or sturdy bar.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Use a chair or jump carefully to start with your chin over the bar. 2) Hold briefly, then lower yourself as slowly as possible to straight arms. 3) Step back to the top position and repeat for low reps. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Do not drop quickly at the bottom; stop before grip or shoulder control fails. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",top-start | Adult demonstrating Negative Pull-Up at the top-start step: Overhand grip shoulder-width; elbows bent; chin naturally above bar; shoulders packed; feet clear of step. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7fa5a287-43bd-4e5b-d72e-cb62813ff900/public ;; slow-lower | Adult demonstrating Negative Pull-Up at the slow-lower step: Overhand grip maintained; body lowers below bar with arms nearly straight and shoulders active; torso vertical; feet remain clear of step. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7917249a-e043-4c85-3d91-fba1c1ca2a00/public
+Exercise,EX883,Chin-Up,Upper Body Pull & Posture,"Lats, biceps, upper back",Advanced,Pull-up bar,Hanging,Strength,Common,"An at-home strength exercise for lats, biceps, upper back using pull-up bar.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hang from a pull-up bar with palms facing you and hands about shoulder-width apart. 2) Pull your elbows down and bring your chest toward the bar. 3) Lower with control until arms are straight. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Start each rep from a stable shoulder position and avoid kicking your legs. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",underhand-hang | Adult demonstrating Chin-Up at the underhand-hang step: underhand grip and active shoulders. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bdb79a4d-1f21-42e5-33b3-4c85b91d8900/public ;; chin-over-bar | Adult demonstrating Chin-Up at the chin-over-bar step: chin clears bar. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c3f1a9ab-94e2-4a4f-1472-f327ed8ef400/public
+Exercise,EX884,Neutral-Grip Pull-Up,Upper Body Pull & Posture,"Lats, biceps, upper back",Advanced,Neutral-grip pull-up bar,Hanging,Strength,Variant,"An at-home strength exercise for lats, biceps, upper back using neutral-grip pull-up bar.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hang from parallel handles with palms facing each other. 2) Pull your body upward by driving elbows down toward your ribs. 3) Lower slowly to a controlled hang. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your neck relaxed and use assistance if you cannot control the lower. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Active neutral-grip hang | Athlete hangs from parallel pull-up handles with palms facing inward and shoulders active. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/cf1d37f9-dfc4-4c63-6972-768f2bb2aa00/public ;; Controlled mid-pull | Athlete bends both elbows and rises through the middle of a neutral-grip pull-up without swinging. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/87c23bf3-3b92-45e8-61fa-d12472392e00/public ;; Top pull-up endpoint | Athlete reaches the top of a neutral-grip pull-up with chin above hand level and elbows driven to the ribs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/30328d1c-796a-46a4-eeee-5739df1ed800/public
+Exercise,EX885,Scapular Pull-Up,Upper Body Pull & Posture,"Lower traps, lats, shoulder control",Intermediate,Pull-up bar,Hanging,Strength,Common,"An at-home strength exercise for lower traps, lats, shoulder control using pull-up bar.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hang from a bar with arms straight and shoulders relaxed but controlled. 2) Without bending elbows, pull your shoulder blades down to lift your body slightly. 3) Relax back to the starting hang with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep reps small and precise; the elbows should stay straight. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","controlled-hang | Adult demonstrating Scapular Pull-Up at the controlled-hang step: controlled shoulders with space from ears and a quiet torso. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a066f0c9-17c2-4f73-73d3-90c99a2af800/public ;; scapular-pull | Adult demonstrating Scapular Pull-Up at the scapular-pull step: small precise lift from the shoulder blades, not a pull-up. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/aef89f3f-6806-4c1a-2812-c466cd24c800/public"
+Exercise,EX886,Flexed-Arm Hang,Upper Body Pull & Posture,"Lats, biceps, grip",Intermediate,Pull-up bar,Hanging hold,Isometric strength,Common,"An at-home isometric strength exercise for lats, biceps, grip using pull-up bar.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Use a chair to get your chin over a pull-up bar. 2) Hold the top position with elbows bent and chest close to the bar. 3) Step down safely when the hold is over or before form fails. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep shoulders packed down and avoid craning your chin over the bar. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",step-entry | Adult demonstrating Flexed-Arm Hang at the step-entry step: Feet on stable step; overhand shoulder-width grip; elbows bent; chest close; chin at bar; shoulders down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f7cdc332-ff8e-41f4-1cbc-b6fc5ca7a400/public ;; flexed-hold | Adult demonstrating Flexed-Arm Hang at the flexed-hold step: Overhand grip; elbows bent; chest close; chin just above bar; shoulders down; feet clear of step. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ffe793c5-2212-4368-7d70-e25cb446cf00/public
+Exercise,EX887,Active Hang,Upper Body Pull & Posture,"Grip, lats, shoulder stabilizers",Beginner,Pull-up bar,Hanging hold,Isometric strength,Common,"An at-home isometric strength exercise for grip, lats, shoulder stabilizers using pull-up bar.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hang from a pull-up bar with hands shoulder-width apart. 2) Gently pull shoulders down away from ears without bending your elbows much. 3) Hold for the target time, then step down safely. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a chair for partial support if your grip or shoulders are not ready for full bodyweight. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",relaxed-hang | Adult demonstrating Active Hang at the relaxed-hang step: shoulders slightly elevated in a controlled relaxed hang. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b319a254-dfec-4c26-afd4-0510ede6da00/public ;; active-hang | Adult demonstrating Active Hang at the active-hang step: shoulders pulled away from ears without an elbow bend. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a9847c63-1961-4a8b-2cf1-fbdd87eebf00/public
+Exercise,EX888,Dead Hang Grip Hold,Upper Body Pull & Posture,"Grip, forearms, shoulders",Beginner,Pull-up bar,Hanging hold,Isometric strength,Common,"An at-home isometric strength exercise for grip, forearms, shoulders using pull-up bar.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Grip a pull-up bar and hang with arms straight. 2) Keep your body quiet and hold for a comfortable time. 3) Step down before grip fully fails. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Do not relax into painful shoulder positions; use feet on a chair if needed. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",grip-and-hang | Adult demonstrating Dead Hang Grip Hold at the grip-and-hang step: full grip with straight arms and shoulders controlled away from ears. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7796e2c4-7f23-47df-b3d0-f9f1c71e4b00/public ;; quiet-hold | Adult demonstrating Dead Hang Grip Hold at the quiet-hold step: quiet body with steady breathing and no grip breakdown. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/32ebc386-d3dc-49d8-97c5-5cab75731400/public
+Exercise,EX889,Towel Grip Hang,Upper Body Pull & Posture,"Grip, forearms, lats",Advanced,Pull-up bar and towel,Hanging hold,Isometric strength,Variant,"An at-home isometric strength exercise for grip, forearms, lats using pull-up bar and towel.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Loop a sturdy towel over a pull-up bar and grip both ends. 2) Hang with controlled shoulders and a still body. 3) Hold for the target time, then step down carefully. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a strong towel and secure bar; this is much harder on grip than a normal hang. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Secure towel and grip | Athlete stands beneath a pull-up bar and grips the two even ends of one towel looped over the bar. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/958713b5-ea2d-4451-fa72-04501053ff00/public ;; Controlled lift into the hang | Athlete keeps both towel grips and gently lifts the feet off the floor with arms long. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4659a650-c8ff-4a12-b6f8-2f4540b5ec00/public ;; Steady towel hang hold | Athlete holds a still towel hang with straight legs, active shoulders, and both feet clear of the floor. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f6829a94-ccfb-47a3-3517-6c0d25f3c300/public"
+Exercise,EX890,Bent-Knee Inverted Row Under Table,Upper Body Pull & Posture,"Upper back, lats, biceps",Intermediate,Sturdy table,Supine under table,Strength,Variant,"An at-home strength exercise for upper back, lats, biceps using sturdy table.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie under a sturdy table, grip the edge, and bend your knees with feet flat. 2) Pull your chest toward the table edge while keeping hips lifted or body straight. 3) Lower until arms are straight again. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Only use a table that cannot tip and keep your body rigid during the pull. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Bent-knee row setup | Athlete lies beneath a sturdy table, grips one solid edge with both hands, plants both feet, and lifts the hips. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bd7e5276-9eb0-4ac5-9dfa-6fbe6b9bc500/public ;; Chest-to-edge row endpoint | Athlete pulls the chest toward the sturdy table edge while keeping feet planted and the body rigid. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1ed477ac-643b-4388-ea41-e4cf8cc62e00/public"
+Exercise,EX891,Feet-Elevated Inverted Row,Upper Body Pull & Posture,"Back, lats, biceps",Advanced,Sturdy table and chair,Supine under table,Strength,Variant,"An at-home strength exercise for back, lats, biceps using sturdy table and chair.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set your feet on a chair and grip a sturdy table edge or low bar. 2) Keep your body straight and pull your chest toward your hands. 3) Lower under control to straight arms. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Verify both supports are stable and keep glutes engaged so hips do not sag. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Feet-elevated row setup | Athlete grips a sturdy table edge with straight arms and holds a rigid body line with both heels centered on a stable chair. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a48d5bae-6095-47ba-6735-fb9a0e016200/public ;; Feet-elevated row endpoint | Athlete pulls the chest toward the sturdy table edge while both heels remain planted on the chair and the body stays straight. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fd4ec07e-9cb8-40ce-7d0d-eebbb753db00/public
+Exercise,EX892,Suspension Trainer Row,Upper Body Pull & Posture,"Back, lats, biceps",Beginner,Suspension trainer,Incline standing plank,Strength,Common,"An at-home strength exercise for back, lats, biceps using suspension trainer.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold the handles and lean back with arms straight and body in a straight line. 2) Pull your chest toward the handles by driving elbows back. 3) Lower yourself until arms are straight again. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Walk feet forward to make it harder and keep shoulders away from ears. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",straight-arm-lean | Adult demonstrating Suspension Trainer Row at the straight-arm-lean step: Two taut straps; arms straight; rigid diagonal body; feet planted; shoulders down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0858b3da-3ed6-4c24-432d-108a41281300/public ;; row-finish | Adult demonstrating Suspension Trainer Row at the row-finish step: Rigid diagonal body unchanged; elbows drive back; handles approach chest; shoulders down; straps taut. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f0aada61-c61b-4195-a33e-3370fcd25500/public
+Exercise,EX893,Suspension Trainer High Row,Upper Body Pull & Posture,"Upper back, rear shoulders",Intermediate,Suspension trainer,Incline standing plank,Strength,Variant,"An at-home strength exercise for upper back, rear shoulders using suspension trainer.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lean back holding the suspension handles with arms straight at shoulder height. 2) Pull handles toward your upper chest with elbows high and wide. 3) Extend arms to lower back to the start. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep wrists straight and avoid shrugging as elbows move out. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Lean-back high-row setup | Athlete leans back in one straight line with arms extended and two suspension straps taut. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9a5c650d-fbaf-41ef-0561-ca7c84c54500/public ;; High-row endpoint | Athlete pulls the suspension handles to the upper chest with elbows high and wide while keeping a rigid lean. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/82d23d39-48b9-42d8-a99e-29e7668bec00/public
+Exercise,EX894,Suspension Trainer Face Pull,Upper Body Pull & Posture,"Rear shoulders, rotator cuff, upper back",Intermediate,Suspension trainer,Incline standing plank,Strength,Common,"An at-home strength exercise for rear shoulders, rotator cuff, upper back using suspension trainer.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold the handles and lean back with arms extended in front of your face. 2) Pull the handles toward your temples while elbows bend and flare out. 3) Return slowly to arms straight. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your ribs down and finish with hands near your face, not low by your chest. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",lean-back-setup | Adult demonstrating Suspension Trainer Face Pull at the lean-back-setup step: handles in front of face and straps taut. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/372d147e-3c79-49a4-8ca9-7885ae73d300/public ;; face-pull | Adult demonstrating Suspension Trainer Face Pull at the face-pull step: elbows at shoulder height and hands beside face. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8e6d146c-501a-42ef-39da-027875a99600/public
+Exercise,EX895,Suspension Trainer Y Raise,Upper Body Pull & Posture,"Lower traps, shoulders",Advanced,Suspension trainer,Incline standing plank,Strength,Variant,"An at-home strength exercise for lower traps, shoulders using suspension trainer.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold the handles and lean back with arms straight in front of you. 2) Raise your arms overhead into a Y shape to pull your body slightly forward. 3) Lower back to the start with straight arms. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Stand more upright to reduce difficulty and avoid arching your back. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Lean-back arms-front setup | Athlete leans back with ribs stacked and holds two taut suspension handles in front with straight arms. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/565e7785-51a1-4ecf-23f5-9451a2eae500/public ;; Overhead Y-raise endpoint | Athlete raises both straight arms overhead into a Y while keeping the ribs down and both suspension straps taut. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/97132820-abbf-4e8f-6058-2aca55884400/public
+Exercise,EX896,Suspension Trainer Rear-Delt Fly,Upper Body Pull & Posture,"Rear shoulders, upper back",Intermediate,Suspension trainer,Incline standing plank,Strength,Variant,"An at-home strength exercise for rear shoulders, upper back using suspension trainer.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lean back holding the handles with palms facing each other. 2) Open your arms out wide until your body moves forward between the handles. 3) Bring arms back together slowly. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep elbows slightly bent and use a body angle that lets you control the return. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Lean-back arms-front setup | Athlete leans back in one straight line while holding two taut suspension handles with straight arms and palms facing each other. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/246486b6-a69a-4406-9c7e-0befb3a60700/public ;; Wide-arm fly endpoint | Athlete opens both straight arms wide at shoulder height while the chest moves forward and two suspension straps remain taut. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/cc84d152-982e-4e0e-c35e-4ff53a279d00/public
+Exercise,EX897,Suspension Trainer Biceps Curl,Upper Body Pull & Posture,"Biceps, forearms, core",Intermediate,Suspension trainer,Incline standing plank,Strength,Variant,"An at-home strength exercise for biceps, forearms, core using suspension trainer.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Face the anchor, lean back, and hold handles with palms up and arms straight. 2) Curl your hands toward your forehead while keeping elbows high. 3) Extend your arms to lower your body back. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your body in one line and do not let elbows drop as you curl. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Palms-up lean-back setup | Athlete leans back in one straight line with arms extended, palms up, and two suspension straps taut. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d35a3c1c-ecc3-405f-1c94-c0fcc8391500/public ;; Forehead curl endpoint | Athlete curls both suspension handles toward the forehead while keeping elbows high and the body rigid. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7278c22b-976a-48d0-1960-9240418c2b00/public"
+Exercise,EX898,Band Hammer Curl,Upper Body Pull & Posture,"Biceps, brachialis, forearms",Beginner,Resistance band,Standing,Strength,Common,"An at-home strength exercise for biceps, brachialis, forearms using resistance band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand on the middle of a band and hold the ends with palms facing each other. 2) Curl your hands toward your shoulders while keeping elbows near your sides. 3) Lower slowly until arms are straight. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep wrists neutral and avoid leaning back as tension increases. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",band-setup | Adult demonstrating Band Hammer Curl at the band-setup step: palms face inward with a continuous band under both feet. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9af5a2e6-1b9e-4fab-c861-57c0d9dfae00/public ;; hammer-curl | Adult demonstrating Band Hammer Curl at the hammer-curl step: symmetric hammer-grip curl without leaning back. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b06b6bb8-03cc-4dcb-3bb1-6307be5c3300/public
+Exercise,EX899,Band Reverse Curl,Upper Body Pull & Posture,"Forearms, biceps",Beginner,Resistance band,Standing,Strength,Variant,"An at-home strength exercise for forearms, biceps using resistance band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand on a band and hold the ends with palms facing down. 2) Curl your hands upward while maintaining the palms-down grip. 3) Lower with control to the start position. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a light band and keep wrists straight throughout. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Pronated standing setup | Athlete stands on the center of one resistance band with straight arms, neutral wrists, and both palms facing down in an overhand grip. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a950eadb-a525-454b-30f0-15bcbe9e1900/public ;; Pronated curl endpoint | Athlete curls both band ends toward the lower chest with palms down, elbows pinned, and wrists straight. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/03ffd9cd-14a7-4741-24b6-5439dfeae800/public"
+Exercise,EX900,Band Upright Row,Upper Body Pull & Posture,"Shoulders, upper traps",Intermediate,Resistance band,Standing,Strength,Variant,"An at-home strength exercise for shoulders, upper traps using resistance band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand on a band and hold the ends in front of your thighs. 2) Pull elbows upward and outward until hands reach lower chest height. 3) Lower slowly to the start. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Stop below shoulder height if you feel shoulder pinching and keep wrists lower than elbows. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Standing hands-at-thighs setup | Athlete stands tall on one resistance band with straight arms, hands at the thighs, and shoulders relaxed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/577f23fd-9a9c-4105-4e8f-4c6a0c2b9a00/public ;; Elbows-high row endpoint | Athlete pulls both band ends to the lower chest with elbows high and wide and wrists below the elbows. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9b82bcc0-858c-465c-8c39-d7584beb7800/public"
+Exercise,EX901,Band Seated Face Pull,Upper Body Pull & Posture,"Rear shoulders, upper back",Beginner,Resistance band and anchor,Seated,Strength,Variant,"An at-home strength exercise for rear shoulders, upper back using resistance band and anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Sit facing a band anchored at about face height and hold both ends. 2) Pull the band toward your face with elbows high. 3) Return arms forward slowly. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep chest tall and squeeze shoulder blades without jutting your head forward. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Seated face-height setup | Athlete sits tall with feet flat and arms extended toward a resistance band anchored at face height. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0667a923-7045-466a-747c-d8b29c13fb00/public ;; Face-pull endpoint | Athlete pulls two band ends to either side of the face with elbows high and wide while sitting tall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0e7bfc9e-0e7b-4a04-5df3-531f7810db00/public
+Exercise,EX902,Band Kneeling Row,Upper Body Pull & Posture,"Back, lats, biceps",Beginner,Resistance band and anchor,Tall kneeling,Strength,Variant,"An at-home strength exercise for back, lats, biceps using resistance band and anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Anchor a band in front of you and kneel tall holding the ends. 2) Pull elbows back toward your ribs while staying tall through your hips. 3) Extend arms forward again under control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Squeeze glutes lightly so you do not lean back to finish the row. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Tall-kneeling reach setup | Athlete holds a tall-kneeling posture with hips over knees and both arms reaching toward an anchored band. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/86e140be-79a8-4cf4-ed72-5b558e909900/public ;; Tall-kneeling row endpoint | Athlete pulls both band ends to the lower ribs with elbows driving back while hips stay tall over the knees. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/de245ee6-5803-45ed-d8de-c873b3b0db00/public
+Exercise,EX903,Tall-Kneeling Band Pullover,Upper Body Pull & Posture,"Lats, core",Intermediate,Resistance band and high anchor,Tall kneeling,Strength,Variant,"An at-home strength exercise for lats, core using resistance band and high anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Anchor a band high in front of you and kneel tall holding the ends with arms overhead. 2) Pull the band down in an arc toward your thighs while keeping arms mostly straight. 3) Return arms overhead slowly. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep ribs down and avoid turning it into a triceps pressdown. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",High-anchor overhead setup | Athlete holds a tall-kneeling posture with both arms reaching overhead toward a resistance band anchored high in front. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ad4ffd98-e5d5-4850-54d5-d5caac2f6300/public ;; Straight-arm pullover endpoint | Athlete sweeps both long arms from the high band anchor to the thighs while keeping hips tall and ribs down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c32ff8ff-bbbf-42e9-00a5-b9fc3c196d00/public
+Exercise,EX904,Door-Anchor Lat Pulldown,Upper Body Pull & Posture,"Lats, upper back, biceps",Beginner,Resistance band and door anchor,Tall kneeling or seated,Strength,Common,"An at-home strength exercise for lats, upper back, biceps using resistance band and door anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Anchor a band high in a closed door and kneel or sit facing the anchor. 2) Pull elbows down toward your ribs as the band comes toward your chest. 3) Let arms reach back overhead with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Make sure the door anchor is secure and keep shoulders down as you pull. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",overhead-reach | Adult demonstrating Door-Anchor Lat Pulldown at the overhead-reach step: Tall kneel; two band ends reach overhead from one high door anchor; elbows nearly straight; ribs down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bcbaa538-b752-4da9-32b8-d0f160212c00/public ;; pulldown | Adult demonstrating Door-Anchor Lat Pulldown at the pulldown step: Tall kneel unchanged; elbows drive down beside ribs; hands near chest; shoulders down; band taut. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8edbbb3a-6d79-4721-121d-ed102960ed00/public
+Exercise,EX905,Door-Anchor Face Pull,Upper Body Pull & Posture,"Rear shoulders, upper back",Beginner,Resistance band and door anchor,Standing,Strength,Common,"An at-home strength exercise for rear shoulders, upper back using resistance band and door anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Anchor a band at about face height and hold the ends with arms straight. 2) Pull the band toward your face while elbows travel wide. 3) Return slowly to the start position. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep wrists aligned with forearms and avoid leaning back to create movement. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",band-setup | Adult demonstrating Door-Anchor Face Pull at the band-setup step: band taut from a single secure face-height door anchor. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/cec9e206-a73f-41e2-28dc-4bf41363b500/public ;; face-pull | Adult demonstrating Door-Anchor Face Pull at the face-pull step: wrists aligned with forearms and elbows near shoulder height. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d9e9dc1f-e502-4f3f-6be4-02ea634d1e00/public
+Exercise,EX906,Towel Prone Row with Lift-Off,Upper Body Pull & Posture,"Upper back, lats, shoulders",Beginner,Towel,Prone,Strength,Variant,"An at-home strength exercise for upper back, lats, shoulders using towel.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie face down holding a towel with hands wider than shoulders and arms overhead. 2) Lift your chest slightly and pull the towel toward your collarbone. 3) Reach the towel forward again and lower gently if needed. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your neck long and make the lift small enough to avoid low-back strain. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Prone wide-towel setup | Athlete lies face down with a long neck and both arms extended overhead while holding one towel wide and taut. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5a0e6323-ac48-4e6a-7c92-bb8c18470d00/public ;; Prone row and lift-off endpoint | Athlete lifts the upper chest slightly and pulls a taut towel toward the collarbone with elbows bent wide and neck long. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a8826c04-caba-4b6d-0eea-0bf23eac0b00/public
+Exercise,EX907,Dumbbell Dead Bug Press,Core & Trunk,"Deep core, shoulders",Intermediate,Dumbbell,Supine,Core strength,Variant,"An at-home core strength exercise for deep core, shoulders using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back in tabletop with knees over hips and hold one dumbbell above your chest. 2) Press the dumbbell straight up while slowly extending one leg toward the floor. 3) Bring the leg back to tabletop and repeat on the other side. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your low back gently heavy on the floor and do not let the dumbbell drift behind you. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Tabletop single-dumbbell setup | Athlete lies on the back in tabletop with knees over hips, one dumbbell above the right chest, and the empty left arm resting on the floor. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1711e366-156e-451f-3869-3f215bd99600/public ;; Contralateral press endpoint | Athlete presses one dumbbell straight up with the right arm while extending the opposite left leg toward the floor and keeping the right leg in tabletop. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7d6d170f-20a1-4ba6-f59e-91d3c0efcd00/public"
+Exercise,EX908,Dumbbell Pullover Dead Bug,Core & Trunk,"Deep core, lats, hip flexors",Intermediate,Dumbbell,Supine,Core strength,Variant,"An at-home core strength exercise for deep core, lats, hip flexors using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back in tabletop holding a light dumbbell over your chest with both hands. 2) Lower the dumbbell behind your head as one heel reaches toward the floor. 3) Return the dumbbell and leg to the start, then alternate sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a light weight and shorten the range if your ribs flare or back arches. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Two-hand tabletop setup | Athlete lies on the back in tabletop while both straight arms hold one dumbbell above the center of the chest. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7b59c423-db23-41f3-e4ea-203dd2742800/public ;; Right-heel pullover endpoint | Athlete lowers one dumbbell behind the head with both hands while extending the right heel toward the floor and keeping the left leg in tabletop. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/80e981ad-c412-4e6f-d4b9-d94f7fd36b00/public ;; Centered tabletop reset | Athlete returns one dumbbell over the chest with both arms straight and resets both legs to tabletop before alternating sides. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/28fb6159-3364-4c7b-5676-d657eac9f500/public ;; Left-heel pullover endpoint | Athlete lowers one dumbbell behind the head with both hands while reaching the left heel toward the floor and keeping the opposite leg in tabletop. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/962c3f2c-2ba4-4078-bf1d-daf6e71ca100/public
+Exercise,EX909,Dumbbell Hollow Hold,Core & Trunk,"Abs, hip flexors",Advanced,Dumbbell,Supine,Core strength,Variant,"An at-home core strength exercise for abs, hip flexors using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back holding a light dumbbell over your chest or slightly overhead. 2) Lift shoulders and legs into a hollow body shape. 3) Hold for the target time, then lower with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Choose a leg height that keeps your low back from lifting off the floor. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Brace in a tuck | Athlete braces in a tucked hollow position while holding one dumbbell above the chest. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0a576d3f-1a6e-4f24-ce74-fa53f44fa900/public ;; Reach long and hold | Athlete holds a long hollow position with one dumbbell overhead and both legs hovering low. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/71cbc1f6-c0e2-480d-0b2d-2482e2a55a00/public
+Exercise,EX910,Dumbbell Russian Twist,Core & Trunk,"Obliques, abs, hip flexors",Intermediate,Dumbbell,Seated,Core strength,Common,"An at-home core strength exercise for obliques, abs, hip flexors using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Sit with knees bent and hold one dumbbell close to your chest. 2) Lean back slightly and rotate your torso to one side. 3) Rotate through center to the other side, keeping the weight controlled. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Turn your chest, not just your arms, and keep the weight close if your back feels strained. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",rotate-right | Adult demonstrating Dumbbell Russian Twist at the rotate-right step: controlled trunk rotation without swinging the arms. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1e70c274-2782-4ff7-c8d8-0180be45da00/public ;; rotate-left | Adult demonstrating Dumbbell Russian Twist at the rotate-left step: controlled reciprocal trunk rotation without swinging the arms. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/350848b6-2968-4b31-bc0e-9aa834319b00/public
+Exercise,EX911,Dumbbell Sit-Up,Core & Trunk,"Abs, hip flexors",Intermediate,Dumbbell,Supine,Core strength,Common,"An at-home core strength exercise for abs, hip flexors using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with knees bent and hold a dumbbell at your chest. 2) Curl your torso up to a seated position. 3) Lower back to the floor one segment at a time. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the dumbbell close and avoid yanking your neck forward. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","supine-start | Adult demonstrating Dumbbell Sit-Up at the supine-start step: Supine, knees bent, feet flat; exactly one dumbbell held at chest with both hands; head neutral. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1049aa02-7088-4895-6c78-5f3411843f00/public ;; seated-finish | Adult demonstrating Dumbbell Sit-Up at the seated-finish step: Controlled seated finish; knees bent, feet flat; one dumbbell stays close to chest; neck neutral. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bb93acac-cb83-4d44-41b2-19ae2d4ba200/public"
+Exercise,EX912,Dumbbell Toe Reach,Core & Trunk,"Upper abs, hip flexors",Beginner,Dumbbell,Supine,Core strength,Variant,"An at-home core strength exercise for upper abs, hip flexors using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with legs raised and a light dumbbell held over your chest. 2) Reach the dumbbell toward your toes by lifting your shoulder blades. 3) Lower your shoulders back down with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the motion small and lead with your ribs rather than swinging the arms. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set legs vertical | Athlete lies on a mat with both legs vertical and one dumbbell held above the chest. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9657434c-cb6c-4ad9-8f22-4c5109c16700/public ;; Reach toward the toes | Athlete curls upward and reaches one dumbbell toward vertical feet. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/269f107a-f8da-4e82-3a8c-2d9495bd1b00/public
+Exercise,EX913,Dumbbell Side Bend,Core & Trunk,"Obliques, quadratus lumborum",Beginner,Dumbbell,Standing,Core strength,Common,"An at-home core strength exercise for obliques, quadratus lumborum using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand tall holding one dumbbell at your side and the other hand on your hip. 2) Slowly bend sideways toward the dumbbell. 3) Use the opposite side of your waist to return to tall standing. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Move in a narrow side-bending path and avoid twisting or leaning forward. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",side-bend-setup | Adult demonstrating Dumbbell Side Bend at the side-bend-setup step: shoulders and pelvis level. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/928a35e6-ceda-4748-1956-920cfa1d9a00/public ;; side-bend | Adult demonstrating Dumbbell Side Bend at the side-bend step: narrow lateral path without rotation. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/45a98b31-d9ad-4075-5ae2-d81828631500/public
+Exercise,EX914,Kettlebell Around-the-Body Pass,Core & Trunk,"Core, shoulders, grip",Beginner,Kettlebell,Standing,Core strength,Common,"An at-home core strength exercise for core, shoulders, grip using kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand tall with feet hip-width apart and hold a kettlebell in one hand. 2) Pass the kettlebell around your waist from hand to hand. 3) Continue circling, then reverse directions after the target reps. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your torso still and pass close to the body without clipping your hips. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",front-pass | Adult demonstrating Kettlebell Around-the-Body Pass at the front-pass step: close two-hand transfer without torso rotation. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9ada770f-b866-4bdf-ba05-918954cea900/public ;; behind-pass | Adult demonstrating Kettlebell Around-the-Body Pass at the behind-pass step: close behind-body handoff without turning the torso. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/dddb7b82-a568-42fd-d02b-00161cd55600/public
+Exercise,EX915,Half-Kneeling Kettlebell Halo,Core & Trunk,"Core, shoulders, upper back",Intermediate,Kettlebell,Half kneeling,Core strength,Common,"An at-home core strength exercise for core, shoulders, upper back using kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set up half-kneeling and hold a kettlebell by the horns near your chest. 2) Circle the kettlebell slowly around your head like a halo. 3) Bring it back to the front and continue, then switch directions and leg positions. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your ribs down and move around the head without pushing your head forward. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","front-setup | Adult demonstrating Half-Kneeling Kettlebell Halo at the front-setup step: Right knee down, left foot forward; one kettlebell held upside-down by both horns at upper chest; elbows close and ribs down. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/355e5db9-b765-44a5-cbcf-1d20f6377100/public ;; right-halo | Adult demonstrating Half-Kneeling Kettlebell Halo at the right-halo step: Kettlebell passes close around subject-right side of head; both hands keep the horn grip; torso and head stay still. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/19fc860d-3201-431b-f399-4d1c30b7b800/public ;; left-return | Adult demonstrating Half-Kneeling Kettlebell Halo at the left-return step: Kettlebell passes subject-left side returning toward the chest; both hands keep the horns; head neutral, ribs down, pelvis level. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f49b4420-856a-49a9-6b21-499e4a221800/public"
+Exercise,EX916,Kettlebell Windmill,Core & Trunk,"Obliques, shoulders, hips",Advanced,Kettlebell,Standing,Core strength,Variant,"An at-home core strength exercise for obliques, shoulders, hips using kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Press or hold a kettlebell overhead with one arm and turn both feet slightly away from that arm. 2) Push your hips toward the loaded side and slide your free hand down the inside of the front leg. 3) Return to standing while keeping your eyes near the kettlebell. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Start unloaded or very light and keep the overhead shoulder packed and steady. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set the rack | Athlete stands in a wide stance with one kettlebell racked at the right shoulder. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/17ecea94-a84d-4a58-06ad-b032a27af200/public ;; Lock the bell overhead | Athlete stands tall with one kettlebell locked overhead in the right hand. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/21b6dca3-c156-4292-761c-a65921102100/public ;; Hinge under the bell | Athlete performs a kettlebell windmill hinge with the right arm stacked overhead. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/de07101f-91d9-4edd-e6df-ffe55b60de00/public
+Exercise,EX917,Turkish Get-Up,Core & Trunk,"Full body, core, shoulders, hips",Advanced,Kettlebell or dumbbell,Floor to standing,Strength skill,Common,"An at-home strength skill exercise for full body, core, shoulders, hips using kettlebell or dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back holding a light weight straight above one shoulder with the same-side knee bent. 2) Roll to your elbow, post to your hand, bridge your hips, and sweep the opposite leg under you. 3) Come to half-kneeling, stand up, then reverse each step back to the floor. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Practice unloaded first and keep eyes on the weight until you have strong shoulder control. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","floor-setup | Adult demonstrating Turkish Get-Up at the floor-setup step: eyes on weight and wrist straight. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c98f0316-0afa-4d23-2d77-43e34196f900/public ;; supported-bridge | Adult demonstrating Turkish Get-Up at the supported-bridge step: strong support through left hand and right foot. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f7296a52-0289-4954-b51c-666864f8c000/public ;; half-kneeling | Adult demonstrating Turkish Get-Up at the half-kneeling step: balanced half-kneeling with eyes on weight. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e2745096-8961-4abe-0dc7-24c116779a00/public ;; standing-finish | Adult demonstrating Turkish Get-Up at the standing-finish step: both feet planted, torso tall, eyes on weight. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/92ccf336-33ef-4c99-d539-1f16a9ae0400/public"
+Exercise,EX918,Half Turkish Get-Up,Core & Trunk,"Core, shoulders, hips",Intermediate,Kettlebell or dumbbell,Supine to half-kneeling,Strength skill,Variant,"An at-home strength skill exercise for core, shoulders, hips using kettlebell or dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Start on your back with one arm vertical and same-side knee bent. 2) Roll to elbow, then hand, bridge, and sweep the leg to half-kneeling. 3) Reverse the path back to your back before switching sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Move one step at a time and pause whenever your shoulder or trunk position feels unstable. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set the start | The athlete starts a half Turkish get-up with one knee bent and a kettlebell held vertically. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7d06d971-f722-47e9-ea0b-656b99941000/public ;; Roll to the elbow | The athlete supports on one elbow while keeping the kettlebell stacked overhead. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/dddbb1ed-a8f6-4a86-8d87-b4b93f558000/public ;; Finish half-kneeling | The athlete holds a kettlebell overhead from a stable half-kneeling stance. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/abfc0646-680c-4dad-c86c-51ed5a675000/public
+Exercise,EX919,Tall Sit-Up to Press,Core & Trunk,"Abs, shoulders, triceps",Intermediate,Dumbbell,Supine to seated,Core strength,Variant,"An at-home core strength exercise for abs, shoulders, triceps using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with knees bent and hold one dumbbell at your chest. 2) Sit up tall, then press the dumbbell overhead. 3) Lower the dumbbell to your chest and roll back down. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Finish the sit-up before pressing so you do not arch your back to move the weight. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Start supine | The athlete lies with feet planted and one dumbbell held at the chest. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a3b557f9-d239-4cef-e3d0-95595946c800/public ;; Sit tall | The athlete sits tall with knees bent and a dumbbell held at the chest. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/536e11df-ad3b-4e3a-a24a-6166a89bea00/public ;; Press overhead | The athlete presses one dumbbell overhead from a tall seated position. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b55b35db-1da6-430c-4f78-3a4ea1667300/public
+Exercise,EX920,Bear Crawl Backpack Drag,Core & Trunk,"Core, shoulders, lats",Intermediate,Backpack,Bear plank,Core strength,Variant,"An at-home core strength exercise for core, shoulders, lats using backpack.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set up in a bear plank with a backpack on the floor outside one hand. 2) Reach the opposite hand under your body and drag the backpack to the other side. 3) Place the hand down and repeat in the other direction. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep knees close to the floor and resist rocking your hips as the bag moves. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Hover in bear plank | The athlete holds a low bear plank beside a backpack. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9cc5d9fd-0213-40ae-b901-8a953b9cbd00/public ;; Drag across | The athlete drags a backpack across while holding a bear plank. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7d524241-841c-4c60-d5d1-8b37fc88dd00/public
+Exercise,EX921,Plank Backpack Drag,Core & Trunk,"Core, shoulders, lats",Intermediate,Backpack,High plank,Core strength,Variant,"An at-home core strength exercise for core, shoulders, lats using backpack.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set up in a high plank with a backpack outside one hand. 2) Reach the opposite hand under your torso and drag the backpack across. 3) Return the hand to the floor and alternate sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Widen your feet and keep hips square to the floor throughout. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set the plank | The athlete holds a high plank beside a backpack. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/353f4b30-05c2-4676-8cfb-8d9f0b8da400/public ;; Pull across | The athlete drags a backpack under the torso from a high plank. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ad9a6f78-de0b-41b8-e10a-1a16d4105500/public ;; Reset both hands | The athlete resets both hands in plank after moving the backpack across. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/de72bc46-e5a6-42e4-8ea1-09d58de74600/public ;; Pull back across | The athlete drags the backpack back across from the opposite side. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/09d04560-40ba-4d26-a263-c88daff48f00/public
+Exercise,EX922,High Plank Dumbbell Drag,Core & Trunk,"Core, shoulders, lats",Intermediate,Dumbbell,High plank,Core strength,Variant,"An at-home core strength exercise for core, shoulders, lats using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place a dumbbell outside one hand and set up in a high plank. 2) Drag the dumbbell under your body to the opposite side with the far hand. 3) Reset the hand and repeat back across. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a dumbbell that slides safely or lift it carefully so it does not catch on the floor. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set the plank | The athlete holds a high plank beside one hex dumbbell. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7b665d83-7095-4f37-73c8-f1cf787bdd00/public ;; Drag under | The athlete drags one dumbbell under the torso from a high plank. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f155ed2a-eddf-426f-f8d7-9afdad952900/public
+Exercise,EX923,Plank Pull-Through with Towel,Core & Trunk,"Core, shoulders",Beginner,Towel,High plank,Core strength,Variant,"An at-home core strength exercise for core, shoulders using towel.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Put a small towel on the floor beside one hand and start in a high plank. 2) Reach across with the opposite hand and pull the towel to the other side. 3) Place your hand down and repeat in the other direction. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Move slowly and keep feet wide enough to stop your hips from twisting. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set the plank | The athlete holds a high plank beside a folded towel. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6d87c70f-c4bc-4d2b-cfd9-0de3e85bbf00/public ;; Pull across | The athlete pulls a folded towel across from a high plank. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2daef5f2-b730-4f7b-c962-70c001f76400/public
+Exercise,EX924,Stability Ball Plank,Core & Trunk,"Abs, shoulders, glutes",Intermediate,Stability ball,Forearm plank,Core strength,Common,"An at-home core strength exercise for abs, shoulders, glutes using stability ball.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place forearms on a stability ball and step feet back into a plank. 2) Brace your body in a straight line from head to heels. 3) Hold for the target time, then step forward carefully. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the ball under your elbows and avoid letting your hips sag. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",ball-setup | Adult demonstrating Stability Ball Plank at the ball-setup step: brace before stepping back. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5aa2f760-7415-459f-eedd-130da88df700/public ;; plank-hold | Adult demonstrating Stability Ball Plank at the plank-hold step: no hip sag or pike. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/84606e14-ba27-4a1e-81a9-3f9676aab100/public
+Exercise,EX925,Stability Ball Stir-the-Pot,Core & Trunk,"Abs, shoulders, obliques",Advanced,Stability ball,Forearm plank,Core strength,Common,"An at-home core strength exercise for abs, shoulders, obliques using stability ball.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set forearms on a stability ball and step into a plank. 2) Make small circles with your forearms while your body stays still. 3) Circle both directions for the planned reps or time. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Start with tiny circles and keep glutes squeezed to protect your low back. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",forearm-plank | Adult demonstrating Stability Ball Stir-the-Pot at the forearm-plank step: Both forearms rest on one stability ball; legs straight and feet apart; rigid head-to-heels line; glutes engaged. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/901ddd71-7df4-488c-9b16-5948e6a86400/public ;; small-circles | Adult demonstrating Stability Ball Stir-the-Pot at the small-circles step: Rigid forearm plank remains unchanged while both forearms make one small circular path together; hips stay level. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/15b364d2-add2-44f2-7907-9a1d63121f00/public
+Exercise,EX926,Stability Ball Rollout,Core & Trunk,"Abs, lats, shoulders",Intermediate,Stability ball,Kneeling,Core strength,Common,"An at-home core strength exercise for abs, lats, shoulders using stability ball.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Kneel on a mat with forearms on a stability ball. 2) Roll the ball forward by extending your hips and shoulders as one unit. 3) Pull the ball back under your shoulders using your abs and lats. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep ribs tucked and only roll as far as you can return without back arching. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",kneeling-setup | Adult demonstrating Stability Ball Rollout at the kneeling-setup step: controlled short diagonal from knees to shoulders. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/88231656-1658-4e10-5eca-72ec6986dd00/public ;; rollout | Adult demonstrating Stability Ball Rollout at the rollout step: long diagonal without back arch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2b86e767-5276-4937-296e-93fb95ee7b00/public
+Exercise,EX927,Stability Ball Jackknife,Core & Trunk,"Abs, hip flexors, shoulders",Advanced,Stability ball,High plank with feet elevated,Core strength,Variant,"An at-home core strength exercise for abs, hip flexors, shoulders using stability ball.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place your shins on a stability ball and hands on the floor in a high plank. 2) Pull knees toward your chest, rolling the ball forward. 3) Extend legs back to the plank position. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep shoulders stacked over hands and avoid letting the ball shoot away. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set the ball plank | The exerciser holds a high plank with both shins supported on a stability ball. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/86d992e5-bd84-44a1-dab3-ccf92deffc00/public ;; Draw the knees in | The exerciser bends both knees and rolls the stability ball toward the torso. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5fb7adb1-3960-4f7c-7c2a-74dfcbac7100/public ;; Return to plank | The exerciser lengthens both legs back to the starting ball plank. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4166bfc8-47f9-4c7f-162c-bbf520923000/public
+Exercise,EX928,Stability Ball Pike,Core & Trunk,"Abs, shoulders, hip flexors",Advanced,Stability ball,High plank with feet elevated,Core strength,Variant,"An at-home core strength exercise for abs, shoulders, hip flexors using stability ball.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Start in a high plank with feet or shins on a stability ball. 2) Lift your hips toward the ceiling and roll the ball toward your hands. 3) Lower back to a straight plank with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep legs as straight as you can control and avoid collapsing through the shoulders. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set the ball plank | The exerciser starts in a straight high plank supported by a stability ball. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/80ff254f-9bfd-469e-1602-37c4f3f4bb00/public ;; Lift the hips | The exerciser begins a pike by lifting the hips as the ball rolls toward the hands. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/421f4015-7b4c-4955-4371-9bd4b88d1000/public ;; Reach the pike | The exerciser reaches the high-hip endpoint of a stability-ball pike. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ec9e3b2d-0779-4330-fc61-8ecf3e6e8700/public
+Exercise,EX929,Stability Ball Dead Bug Squeeze,Core & Trunk,"Deep core, hip flexors",Beginner,Stability ball,Supine,Core strength,Variant,"An at-home core strength exercise for deep core, hip flexors using stability ball.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back and hold a stability ball between your hands and knees. 2) Press hands and knees lightly into the ball. 3) Extend one arm and the opposite leg away, then return and alternate. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the ball steady and your low back gently pressed toward the floor. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set the squeeze | The exerciser lies supine and lightly squeezes a stability ball between the hands and knees. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/857b8545-03d0-4f73-d3d8-19e29e2e3e00/public ;; Press into the ball | The exerciser maintains a centered hand-and-knee press into the stability ball with the trunk braced. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/edd04611-fe73-464b-f23b-f1782b769b00/public ;; Reach opposite limbs | The exerciser performs the first contralateral reach while the remaining hand and knee stabilize the ball. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e3a509c3-7fac-47f8-41be-06454d87eb00/public ;; Reach the other pair | The exerciser performs the opposite contralateral reach while keeping the stability ball steady. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/75c13963-1bba-406b-8b65-e68e5ac36900/public
+Exercise,EX930,Kneeling Ab Wheel Rollout,Core & Trunk,"Abs, lats, shoulders",Advanced,Ab wheel,Kneeling,Core strength,Common,"An at-home core strength exercise for abs, lats, shoulders using ab wheel.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Kneel on a mat holding an ab wheel under your shoulders. 2) Roll forward slowly while keeping hips and ribs connected. 3) Pull the wheel back under you using your abs and lats. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Start with a very short range and stop before your low back arches. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",wheel-setup | Adult demonstrating Kneeling Ab Wheel Rollout at the wheel-setup step: stacked short-range start. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9b1fc78e-61d8-42db-fda3-278c32305400/public ;; short-rollout | Adult demonstrating Kneeling Ab Wheel Rollout at the short-rollout step: intentionally short range without lumbar extension. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/396e7726-4744-4075-7648-aae8a72f3b00/public
+Exercise,EX931,Kneeling Towel Body Saw,Core & Trunk,"Abs, shoulders",Beginner,Towel or sliders,Kneeling forearm plank,Core strength,Variant,"An at-home core strength exercise for abs, shoulders using towel or sliders.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set up in a forearm plank from your knees with a towel under your forearms or knees. 2) Slide your body slightly forward and backward like a small saw. 3) Return to center and continue for controlled reps. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the range small and maintain a straight line from knees to shoulders. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set the kneeling plank | Athlete holds a kneeling forearm plank with both forearms on a folded towel. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/db791bf6-db7a-4d6c-9189-a88ad5607c00/public ;; Glide forward | Athlete glides the towel forward while keeping knees down and hips level. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/04e2ec6b-9cef-4541-e50d-efd386370600/public ;; Return to center | Athlete returns the towel beneath the shoulders while staying braced. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3e3d580a-0ce5-4912-304f-c06dfd6ad300/public
+Exercise,EX932,Kneeling Band Crunch,Core & Trunk,Abs,Beginner,Resistance band and high anchor,Tall kneeling,Core strength,Common,An at-home core strength exercise for abs using resistance band and high anchor.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Anchor a band overhead and kneel facing away or toward the anchor while holding the ends near your shoulders. 2) Curl your ribs toward your pelvis against the band tension. 3) Return to tall kneeling slowly. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep hips still and make the movement come from your trunk, not your arms pulling down. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",tall-kneel | Adult demonstrating Kneeling Band Crunch at the tall-kneel step: Tall kneel with hips extended; hands hold two band ends beside shoulders; band taut to one high anchor; ribs stacked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a3bfc66f-618e-48c6-98de-74e31d93b300/public ;; band-crunch | Adult demonstrating Kneeling Band Crunch at the band-crunch step: Kneeling base and hips stay fixed; hands remain by shoulders; ribs curl toward pelvis while band stays taut. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1bb700fa-ae1d-44a0-fb06-ca1fb07adf00/public
+Exercise,EX933,Standing Band Crunch,Core & Trunk,Abs,Beginner,Resistance band and high anchor,Standing,Core strength,Variant,An at-home core strength exercise for abs using resistance band and high anchor.,https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Anchor a band overhead and hold it near your shoulders while standing. 2) Brace and crunch your ribs downward toward your pelvis. 3) Slowly return to tall standing. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep knees soft and avoid bending mostly at the hips. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Stand under the anchor | The exerciser stands tall beneath a high anchor while holding a resistance band near the shoulders. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/dcfdc826-6621-466d-142c-88cce54ccd00/public ;; Crunch the ribs down | The exerciser performs a standing band crunch without a large hip hinge. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/10c3b6a7-5e78-4501-746f-3b5e320ec600/public
+Exercise,EX934,Tall-Kneeling Band Chop,Core & Trunk,"Obliques, abs, shoulders",Intermediate,Resistance band and high anchor,Tall kneeling,Core strength,Common,"An at-home core strength exercise for obliques, abs, shoulders using resistance band and high anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Anchor a band high to one side and kneel tall holding the band with both hands. 2) Pull the band diagonally down across your body toward the opposite hip. 3) Return to the high starting position with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep hips facing forward and rotate through your upper trunk. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",high-start | Adult demonstrating Tall-Kneeling Band Chop at the high-start step: band taut from high left anchor. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/68f2c253-fe34-4143-a0b9-85cfc5034800/public ;; chop | Adult demonstrating Tall-Kneeling Band Chop at the chop step: band taut and hands outside opposite hip. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7cc30ab5-51e2-4deb-a948-175bbf15df00/public
+Exercise,EX935,Tall-Kneeling Band Lift,Core & Trunk,"Obliques, shoulders, core",Intermediate,Resistance band and low anchor,Tall kneeling,Core strength,Variant,"An at-home core strength exercise for obliques, shoulders, core using resistance band and low anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Anchor a band low to one side and kneel tall holding it with both hands. 2) Lift the band diagonally upward across your body. 3) Return to the low start position slowly. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep glutes squeezed and do not let the band twist your hips. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set the low hold | The exerciser kneels tall and holds a resistance band low beside the body. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9b1a8d7d-038d-45cd-9231-e850786ba200/public ;; Lift across the body | The exerciser lifts the band diagonally across the body from a tall-kneeling stance. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a94e4095-6a5f-4abe-ffbb-ac2b789e4d00/public
+Exercise,EX936,Half-Kneeling Band Lift,Core & Trunk,"Obliques, shoulders, hip stability",Intermediate,Resistance band and low anchor,Half kneeling,Core strength,Variant,"An at-home core strength exercise for obliques, shoulders, hip stability using resistance band and low anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set up half-kneeling with a band anchored low to the side of your back knee. 2) Hold the band with both hands and lift diagonally across your body. 3) Return slowly to the anchor side. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the front knee steady and ribs stacked over the pelvis. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set half kneeling | The exerciser starts half kneeling while holding a low-anchored resistance band. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/11051e49-70f1-4d85-3368-73e9dbe41b00/public ;; Lift diagonally | The exerciser lifts the band diagonally across the body from a stable half-kneeling stance. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/896e773b-6563-42a7-851c-91332b66d200/public
+Exercise,EX937,Standing Band Wood Chop High-to-Low,Core & Trunk,"Obliques, abs, hips",Intermediate,Resistance band and high anchor,Standing,Core strength,Common,"An at-home core strength exercise for obliques, abs, hips using resistance band and high anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Anchor a band high to one side and stand sideways to it with both hands on the band. 2) Pull diagonally down across your body as your torso rotates. 3) Return slowly to the high start position and repeat before switching sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Pivot your feet if needed and keep the motion controlled rather than jerky. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",high-start | Adult demonstrating Standing Band Wood Chop High-to-Low at the high-start step: hands high before diagonal pull. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2b5942d6-f6d8-466d-51c8-1ed855047400/public ;; low-endpoint | Adult demonstrating Standing Band Wood Chop High-to-Low at the low-endpoint step: controlled high-to-low diagonal. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d91c5f18-915a-4d79-9592-f8faa3bfbe00/public
+Exercise,EX938,Standing Band Wood Chop Low-to-High,Core & Trunk,"Obliques, abs, shoulders",Intermediate,Resistance band and low anchor,Standing,Core strength,Variant,"An at-home core strength exercise for obliques, abs, shoulders using resistance band and low anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Anchor a band low to one side and stand sideways holding it with both hands. 2) Drive the band diagonally upward across your body. 3) Return slowly to the low start position. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep shoulders down and rotate through the trunk without over-twisting your knees. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Start low | Athlete holds a resistance-band handle low beside the hip. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d25d23d0-d401-458e-9786-c69339262100/public ;; Drive up and across | Athlete draws the band diagonally from a low anchor to above the opposite shoulder. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/affb9122-d145-41bd-33cc-fd66b197a600/public
+Exercise,EX939,Pallof Press March,Core & Trunk,"Obliques, deep core, hips",Intermediate,Resistance band and anchor,Standing,Core strength,Variant,"An at-home core strength exercise for obliques, deep core, hips using resistance band and anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand sideways to a chest-height band anchor and press the band straight out in front of your chest. 2) Hold the press while lifting one knee at a time in a slow march. 3) Bring each foot back down quietly and keep the band centered. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a stance and band tension that let your torso stay square without leaning. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Hold the press | Athlete holds a Pallof press with both feet grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2a27205f-e538-4379-b7f5-0d99033af200/public ;; Lift one knee | Athlete keeps the Pallof press extended while lifting one knee to hip height. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a68424af-0520-41f0-417c-7b292165d800/public
+Exercise,EX940,Pallof Press Overhead Reach,Core & Trunk,"Obliques, abs, shoulders",Intermediate,Resistance band and anchor,Standing,Core strength,Variant,"An at-home core strength exercise for obliques, abs, shoulders using resistance band and anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand sideways to a band anchor and press the band straight out from your chest. 2) Keeping arms straight, raise your hands overhead slightly. 3) Bring hands back to chest height and then return the band to your chest. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep ribs down and do not let the band rotate your body. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Press from chest | Athlete holds a Pallof press straight in front of the chest. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/dbe21fe0-4dda-429a-8acb-464d9b9a1400/public ;; Reach overhead | Athlete raises the Pallof press overhead while resisting rotation. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/53405a4e-bf5c-4fab-bf1b-ae97e3562500/public
+Exercise,EX941,High Plank Knee Tap to Opposite Elbow,Core & Trunk,"Abs, obliques, shoulders",Intermediate,None,High plank,Core strength,Variant,"An at-home core strength exercise for abs, obliques, shoulders using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Start in a high plank with hands under shoulders. 2) Draw one knee toward the opposite elbow and pause briefly. 3) Return the foot to plank and alternate sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep shoulders over hands and move the knee slowly instead of hopping. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set the high plank | Athlete holds a straight high plank with hands under shoulders. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/39de0f7e-f221-4ec6-1949-25f2c8f82900/public ;; Cross the first knee | Athlete drives one knee across the torso toward the opposite elbow. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/65eefa3b-980e-416c-09dc-43be2190bb00/public ;; Return to plank | Athlete resets both feet in a straight high plank. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d1389c52-46b2-4dcf-cf2e-6a3b1ccafa00/public ;; Cross the other knee | Athlete drives the opposite knee across toward the other elbow. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/134d543a-a387-45a3-448b-fc5c44ccdc00/public
+Exercise,EX942,Side Plank Band Row,Core & Trunk,"Obliques, lats, shoulders",Advanced,Resistance band and anchor,Side plank,Core strength,Variant,"An at-home core strength exercise for obliques, lats, shoulders using resistance band and anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set up in a side plank facing a band anchor with the top hand holding the band. 2) Hold hips up and row the band toward your ribs. 3) Extend the arm forward again while maintaining the side plank. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use light tension and keep hips stacked rather than rolling toward the floor. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Reach to the anchor | Athlete holds a side plank with the top arm extended toward a resistance-band anchor. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d462667b-68a4-452e-1c73-f05ab57d8800/public ;; Row to the ribs | Athlete rows the band to the ribs while keeping the side plank lifted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/083f6cfd-6d9b-42de-e4db-dd069abeb800/public
+Exercise,EX943,Side Plank Band Rotation,Core & Trunk,"Obliques, shoulders",Advanced,Resistance band and anchor,Side plank,Core strength,Variant,"An at-home core strength exercise for obliques, shoulders using resistance band and anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set up in a side plank with a band held in the top hand. 2) Rotate your top arm slightly open against the band while keeping hips lifted. 3) Return to the starting position with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the rotation small and avoid pulling with the neck or lower back. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set the banded side plank | Woman holds a lifted forearm side plank with a taut resistance band connected to a wall anchor. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e4f2c7de-2b98-46a4-c20b-b2a37e1a6d00/public ;; Rotate the top arm open | Woman rotates the top arm upward against a wall-anchored band while maintaining a lifted side plank. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f4989a38-f910-4add-e916-505e64abb400/public
+Exercise,EX944,Full Copenhagen Side Plank,Core & Trunk,"Adductors, obliques, shoulders",Advanced,Chair or couch,Side plank,Isometric strength,Variant,"An at-home isometric strength exercise for adductors, obliques, shoulders using chair or couch.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place the top foot or ankle on a sturdy chair and set up on your side elbow. 2) Lift hips and bring the bottom leg up toward the supported leg if able. 3) Hold for the target time, then lower carefully. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Start with the knee supported and stop if the inner thigh feels strained. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set the knee-supported plank | Man sets a knee-supported Copenhagen side plank with the top knee on a sturdy chair. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0d4491e6-03e1-4f93-a387-70c518dab200/public ;; Lift into the full hold | Man holds a full Copenhagen side plank with the top ankle on a chair and the bottom leg lifted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/af4b61b1-697e-4e34-4e21-fef58c89c100/public
+Exercise,EX945,Hollow Body Band Pulldown,Core & Trunk,"Abs, lats, shoulders",Advanced,Resistance band and anchor,Supine,Core strength,Variant,"An at-home core strength exercise for abs, lats, shoulders using resistance band and anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back holding a band anchored behind your head and set your legs in a hollow position. 2) Pull the band down toward your thighs while keeping shoulders and legs lifted. 3) Return arms overhead with control without losing the hollow shape. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Choose a hollow position that keeps your low back down and ribs tucked. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set the overhead hollow hold | Woman holds a wall-anchored band overhead while maintaining a hollow body with both legs hovering. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5d41e463-5f27-4f6d-df37-48000d8e7e00/public ;; Pull the band to the thighs | Woman pulls an anchored resistance band toward the thighs without lowering the hovering legs or shoulders. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a14cc49c-203d-4659-a83c-b0b3e4cbe000/public
+Exercise,EX946,Pilates Criss-Cross,Core & Trunk,"Obliques, abs",Intermediate,None,Supine,Core strength,Common,"An at-home core strength exercise for obliques, abs using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with hands behind your head and knees in tabletop. 2) Rotate one shoulder toward the opposite knee as the other leg extends. 3) Switch sides in a controlled bicycle-like rhythm. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep elbows wide and rotate from the ribs instead of pulling on your neck. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",tabletop | Adult demonstrating Pilates Criss-Cross at the tabletop step: Supine with shoulder blades lifted; fingertips light behind head; elbows wide; both hips and knees in tabletop. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9740cf51-1cd4-4eaf-7cec-0b1070ceea00/public ;; right-to-left | Adult demonstrating Pilates Criss-Cross at the right-to-left step: Right shoulder rotates toward bent left knee while right leg extends low; elbows stay wide and pelvis steady. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1736952f-f98e-498c-b925-b7abfd52ef00/public ;; left-to-right | Adult demonstrating Pilates Criss-Cross at the left-to-right step: Left shoulder rotates toward bent right knee while left leg extends low; elbows stay wide and pelvis steady. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2cc43ece-75eb-4d55-93f2-640fc3ab0500/public
+Exercise,EX947,Pilates Corkscrew,Core & Trunk,"Lower abs, obliques",Advanced,None,Supine,Core strength,Variant,"An at-home core strength exercise for lower abs, obliques using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie on your back with legs extended toward the ceiling and arms pressing into the floor. 2) Circle both legs to one side, down slightly, across, and back to center. 3) Repeat in the other direction while keeping your upper body steady. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Make the circle small enough that your low back stays controlled. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Stack both legs over the hips | Woman lies on her back with both straight legs together above the hips and arms grounded beside her. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/600dac33-c08c-4c67-bfba-6d9c444f0000/public ;; Circle both legs together | Woman circles both straight legs together in a small controlled path while keeping the upper body quiet. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d3ee6109-7eda-45d3-df4d-a3b0647e1300/public
+Exercise,EX948,Pilates Leg Pull Front,Core & Trunk,"Core, glutes, shoulders",Intermediate,None,High plank,Core strength,Common,"An at-home core strength exercise for core, glutes, shoulders using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Start in a high plank with feet hip-width apart. 2) Lift one straight leg a few inches without shifting your hips. 3) Lower it and alternate sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Push the floor away and keep the lift small and glute-driven. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",high-plank | Adult demonstrating Pilates Leg Pull Front at the high-plank step: one line from head to heels. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bcdcee66-cc84-4633-e121-10ac291bfa00/public ;; leg-lift | Adult demonstrating Pilates Leg Pull Front at the leg-lift step: small glute-driven lift. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b98a6eb7-dcd3-44c3-adb0-d052c278b300/public
+Exercise,EX949,Pilates Leg Pull Back,Core & Trunk,"Core, glutes, shoulders",Intermediate,None,Reverse plank,Core strength,Variant,"An at-home core strength exercise for core, glutes, shoulders using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Sit with hands behind you, fingers facing your feet or slightly outward, and lift into a reverse plank. 2) Lift one leg a few inches while keeping hips high. 3) Lower the leg and alternate sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep chest open and avoid sinking into your shoulders. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Seated setup | Pilates Leg Pull Back seated setup with both legs extended and both hands planted behind the hips. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/cab0da26-24cf-4701-fed3-61864a1dc600/public ;; Reverse plank | Pilates Leg Pull Back reverse plank with hips lifted, legs straight, and both hands planted behind the body. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ff7e9caf-c577-4d0e-5f86-3381e131ba00/public ;; Right leg lift | Pilates Leg Pull Back with the right leg lifted straight while the left heel and both hands remain planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/be8a5cd2-894d-44f2-331f-36ac82e51800/public ;; Left leg lift | Pilates Leg Pull Back with the left leg lifted straight while the right heel and both hands remain planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/98f3e2af-b2a6-41d8-d40d-e485585c1500/public"
+Exercise,EX950,RKC Plank,Core & Trunk,"Abs, glutes, shoulders",Advanced,None,Forearm plank,Isometric strength,Common,"An at-home isometric strength exercise for abs, glutes, shoulders using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Set up in a forearm plank with elbows under shoulders and feet slightly apart. 2) Squeeze glutes, pull elbows lightly toward toes, and brace as if preparing for a cough. 3) Hold this high-tension plank for a short time, then rest. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) This should feel intense quickly; keep the hold short and do not let your back sag. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",plank-setup | Adult demonstrating RKC Plank at the plank-setup step: neutral plank line before maximal tension. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/75cd49cb-fa85-4c55-85dc-9c0a919d0d00/public ;; rkc-hold | Adult demonstrating RKC Plank at the rkc-hold step: short high-tension hold. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/08def551-115a-4d35-8c0d-031c6e49da00/public
+Exercise,EX951,Dumbbell Thruster,Cardio & Conditioning,"Full body, quads, shoulders",Intermediate,Dumbbells,Standing,Conditioning strength,Common,"An at-home conditioning strength exercise for full body, quads, shoulders using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Hold dumbbells at your shoulders with feet shoulder-width apart. 2) Squat down, then stand powerfully and press the dumbbells overhead. 3) Lower the dumbbells back to your shoulders and flow into the next rep. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the squat and press connected, but maintain control instead of racing sloppy reps. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",front-rack | Adult demonstrating Dumbbell Thruster at the front-rack step: Feet shoulder-width; exactly two dumbbells at shoulders; neutral wrists; elbows slightly forward; ribs stacked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4ca8fd61-bc2b-4e8d-93f0-a45aef8ecb00/public ;; squat | Adult demonstrating Dumbbell Thruster at the squat step: Two dumbbells remain at shoulders; hips descend; knees track over toes; heels planted; chest tall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/99b98f03-e5fe-4180-82ef-f67faf65f600/public ;; overhead | Adult demonstrating Dumbbell Thruster at the overhead step: Stand tall; exactly two dumbbells press overhead with straight arms and neutral wrists; ribs down and feet unchanged. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a2ca722b-978a-4e71-7293-792a991e8300/public
+Exercise,EX952,Dumbbell Hang Clean,Cardio & Conditioning,"Full body, hips, upper back",Intermediate,Dumbbells,Standing,Power conditioning,Common,"An at-home power conditioning exercise for full body, hips, upper back using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Hold dumbbells in front of your thighs and hinge slightly at the hips. 2) Drive your hips forward and guide the dumbbells up to your shoulders. 3) Stand tall in the catch, then lower back to the hang position. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use hip drive more than arm curling and keep the dumbbells close to your body. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",hang-setup | Adult demonstrating Dumbbell Hang Clean at the hang-setup step: long spine and weights close to legs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f990a48c-49d9-4c58-3607-b34db5a19600/public ;; hip-drive | Adult demonstrating Dumbbell Hang Clean at the hip-drive step: close vertical weight path powered by hips. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/53e808ba-d372-4242-478e-bd6fad068400/public ;; catch | Adult demonstrating Dumbbell Hang Clean at the catch step: balanced rack catch at shoulders. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e243131e-28a8-46dd-07f5-4b33b120bd00/public
+Exercise,EX953,Dumbbell Clean to Press,Cardio & Conditioning,"Full body, shoulders, hips",Intermediate,Dumbbells,Standing,Power conditioning,Common,"An at-home power conditioning exercise for full body, shoulders, hips using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Start with dumbbells at your sides or in front of your thighs. 2) Clean them to your shoulders using a small hip drive. 3) Press overhead, lower to shoulders, then lower back to the start. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Separate clean and press if needed and avoid arching your back overhead. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",clean-catch | Adult demonstrating Dumbbell Clean to Press at the clean-catch step: stable shoulder rack. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c3b1cc36-4980-4406-72f6-dc718c00e900/public ;; overhead-press | Adult demonstrating Dumbbell Clean to Press at the overhead-press step: balanced stacked overhead finish. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f97a33c7-7b20-444f-c49b-2d150dfc5200/public
+Exercise,EX954,Single-Arm Dumbbell Snatch,Cardio & Conditioning,"Full body, hips, shoulders",Advanced,Dumbbell,Standing,Power conditioning,Common,"An at-home power conditioning exercise for full body, hips, shoulders using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Place one dumbbell between your feet and hinge down to grip it with one hand. 2) Drive through your legs and pull the dumbbell close to your body. 3) Punch it overhead in one motion, then lower safely and switch sides as planned. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a light weight while learning and keep the dumbbell path close, not looping away. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",hinge | Adult demonstrating Single-Arm Dumbbell Snatch at the hinge step: Feet wider than hips; one dumbbell between feet; right hand grips it; knees bend and hips hinge; spine long. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b6f0982e-97f7-41a9-2dee-24ed0c702200/public ;; power-pull | Adult demonstrating Single-Arm Dumbbell Snatch at the power-pull step: Legs and hips drive; one dumbbell travels vertically close to torso in right hand; elbow leads high; feet planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a34026b1-d8cc-4f9b-5869-a4b33050c400/public ;; overhead | Adult demonstrating Single-Arm Dumbbell Snatch at the overhead step: Stand tall with one dumbbell locked overhead in straight right arm; wrist neutral; ribs down; feet planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5f4b9649-026e-4dc8-d7d4-0de07d2b0500/public
+Exercise,EX955,Alternating Dumbbell Snatch,Cardio & Conditioning,"Full body, hips, shoulders",Advanced,Dumbbell,Standing,Power conditioning,Variant,"An at-home power conditioning exercise for full body, hips, shoulders using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Set one dumbbell on the floor between your feet. 2) Snatch it overhead with one hand, then lower it back to the floor. 3) Switch hands on the floor and repeat on the other side. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Reset your hinge each rep and keep the floor area clear. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Right-hand floor setup | Alternating Dumbbell Snatch setup with the right hand gripping one dumbbell between the feet in a neutral hip hinge. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c0d73a9b-8b9c-465e-247d-50e44c1c4400/public ;; Right overhead lockout | Alternating Dumbbell Snatch with the right arm straight overhead holding one dumbbell in a stable standing lockout. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3c10665f-e793-40db-7ec4-98536bc86a00/public ;; Left-hand floor switch | Alternating Dumbbell Snatch floor transition with the left hand gripping one dumbbell between the feet. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f958551c-3501-44ab-4ea0-4706b75e5000/public ;; Left overhead lockout | Alternating Dumbbell Snatch with the left arm straight overhead holding one dumbbell in a stable standing lockout. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/87a9cf4a-b990-4152-e715-ec3083185c00/public
+Exercise,EX956,Dumbbell Suitcase March,Cardio & Conditioning,"Core, grip, hips",Beginner,Dumbbell,Standing march,Conditioning,Common,"An at-home conditioning exercise for core, grip, hips using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Hold one dumbbell at your side and stand tall. 2) March in place by lifting one knee at a time. 3) Continue for time, then switch the dumbbell to the other hand. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Stay tall and resist leaning toward the weight. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",suitcase-setup | Adult demonstrating Dumbbell Suitcase March at the suitcase-setup step: tall stacked torso under asymmetric load. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bc29578a-bce6-4380-94df-d184a9086a00/public ;; opposite-knee-march | Adult demonstrating Dumbbell Suitcase March at the opposite-knee-march step: controlled single-leg balance without lateral lean. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/394df3e2-fefe-407b-b5ff-46785647d600/public
+Exercise,EX957,Dumbbell Farmer March,Cardio & Conditioning,"Grip, traps, core, hips",Beginner,Dumbbells,Standing march,Conditioning,Common,"An at-home conditioning exercise for grip, traps, core, hips using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Hold a dumbbell in each hand at your sides and stand tall. 2) March in place with slow, deliberate knee lifts. 3) Keep marching for the target time, then set the weights down safely. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep shoulders down and steps quiet rather than stomping. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",loaded-stance | Adult demonstrating Dumbbell Farmer March at the loaded-stance step: quiet balanced start. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ee7330be-b991-4752-60b4-b09b9f68ae00/public ;; right-knee-lift | Adult demonstrating Dumbbell Farmer March at the right-knee-lift step: single-leg balance without trunk lean. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/27d180d8-7dca-4f70-9d6b-90bd8c054d00/public
+Exercise,EX958,Kettlebell Swing,Cardio & Conditioning,"Glutes, hamstrings, core",Intermediate,Kettlebell,Standing,Power conditioning,Common,"An at-home power conditioning exercise for glutes, hamstrings, core using kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Stand with feet slightly wider than hips and the kettlebell in front of you. 2) Hike the kettlebell back between your legs, then snap your hips forward. 3) Let the kettlebell float to chest height and guide it back into the next hinge. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a hip hinge, keep arms relaxed, and stop before fatigue makes your back round. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",hinge-setup | Adult demonstrating Kettlebell Swing at the hinge-setup step: Feet wider than hips; one kettlebell ahead on floor; hips hinge back; knees soft; spine long; both hands grip handle. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7196bbb2-3729-4ad2-b052-2dc81296a900/public ;; hike | Adult demonstrating Kettlebell Swing at the hike step: Feet planted; deep hip hinge; both hands guide one kettlebell high between thighs behind hips; spine long. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f0c72fa4-d9fb-4f81-b924-4c3ea0127d00/public ;; chest-float | Adult demonstrating Kettlebell Swing at the chest-float step: Stand tall from hip extension; straight relaxed arms guide one kettlebell floating at chest height; ribs stacked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/964b6afd-97dc-4d20-c819-5b1e2c8d4300/public
+Exercise,EX959,Kettlebell Clean,Cardio & Conditioning,"Hips, glutes, upper back",Intermediate,Kettlebell,Standing,Power conditioning,Variant,"An at-home power conditioning exercise for hips, glutes, upper back using kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Start with a kettlebell between your feet or from a short backswing. 2) Drive through your hips and guide the bell up close to your body. 3) Catch it softly in the rack position at your forearm and shoulder. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the bell close so it does not slam your wrist; practice with light weight. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Hinge setup | Kettlebell Clean setup with one bell held close between the feet in a neutral hip hinge. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/cd23f0b9-d30b-44cd-91cd-6e0c406ab900/public ;; Soft rack catch | Kettlebell Clean finish with the bell softly supported outside the right forearm in a neutral rack position. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/142e04f1-9b25-4f60-208a-f5732e1a2900/public
+Exercise,EX960,Kettlebell Clean and Press,Cardio & Conditioning,"Full body, shoulders, hips",Advanced,Kettlebell,Standing,Power conditioning,Common,"An at-home power conditioning exercise for full body, shoulders, hips using kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Clean a kettlebell to the rack position at your shoulder. 2) Brace your core and press it overhead. 3) Lower to the rack, then back to the start before repeating or switching sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Own the rack position before pressing and keep your wrist straight. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","hang-setup | Adult demonstrating Kettlebell Clean and Press at the hang-setup step: long spine and close weight start. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2b782f7a-67ae-43df-c234-1a24c6080c00/public ;; rack-catch | Adult demonstrating Kettlebell Clean and Press at the rack-catch step: close clean catch with straight wrist. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/adbb38a8-c289-4a00-9280-f6596e10d100/public ;; overhead-press | Adult demonstrating Kettlebell Clean and Press at the overhead-press step: wrist, elbow, and shoulder vertically stacked. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/55260d28-2a8b-43f0-945b-ebd3d18b6300/public"
+Exercise,EX961,Kettlebell High Pull,Cardio & Conditioning,"Hips, upper back, shoulders",Intermediate,Kettlebell,Standing,Power conditioning,Variant,"An at-home power conditioning exercise for hips, upper back, shoulders using kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Start like a one-arm kettlebell swing with the bell between your legs. 2) Drive the hips forward and pull the elbow back high as the bell rises. 3) Guide the bell back into the next backswing. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the pull close to the body and avoid yanking with the shoulder. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","One-arm backswing | Kettlebell High Pull backswing with one arm long, hips hinged, and the bell passing safely behind the thighs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/955e9d12-3fa6-4dea-419c-6915fbc03d00/public ;; High-pull endpoint | Kettlebell High Pull endpoint with the right elbow leading high and back as the bell stays close at chest height. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/10a6762f-8e83-4be2-112b-a2f34d37ba00/public"
+Exercise,EX962,Kettlebell Figure-Eight Pass,Cardio & Conditioning,"Core, hips, coordination",Intermediate,Kettlebell,Athletic stance,Conditioning,Variant,"An at-home conditioning exercise for core, hips, coordination using kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Stand with feet wider than hips and hold a kettlebell in one hand. 2) Hinge slightly and pass the kettlebell between your legs to the other hand. 3) Continue weaving it in a figure-eight pattern around both legs. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your back flat and start slow so you do not clip your knees. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Pass behind right leg | Kettlebell Figure-Eight Pass with both hands guiding one bell behind the right leg in a wide neutral hinge. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1a0dfbbd-685f-4b10-1193-3c79dac64200/public ;; Pass behind left leg | Kettlebell Figure-Eight Pass with both hands guiding one bell behind the left leg in a wide neutral hinge. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0868d7b9-d98f-4525-6e30-79748267ee00/public
+Exercise,EX963,Medicine Ball Slam,Cardio & Conditioning,"Full body, abs, shoulders",Intermediate,Medicine ball,Standing,Power conditioning,Common,"An at-home power conditioning exercise for full body, abs, shoulders using medicine ball.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Stand with a medicine ball held overhead or at chest height. 2) Rise tall, then slam the ball down in front of you using your whole body. 3) Pick it up safely and repeat. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a slam-safe ball and surface, and keep your spine neutral as you retrieve it. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",overhead-load | Adult demonstrating Medicine Ball Slam at the overhead-load step: balanced overhead load before the slam. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1825ef36-1c15-4a13-1126-14c32a14a200/public ;; slam-finish | Adult demonstrating Medicine Ball Slam at the slam-finish step: athletic slam finish without chasing the ball. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a3336f08-4901-45e5-d2f6-43a17504e700/public
+Exercise,EX964,Medicine Ball Rotational Slam,Cardio & Conditioning,"Obliques, hips, shoulders",Advanced,Medicine ball,Standing,Power conditioning,Variant,"An at-home power conditioning exercise for obliques, hips, shoulders using medicine ball.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Stand sideways to a safe slam area holding a medicine ball. 2) Rotate through your hips and trunk to slam the ball down outside one foot. 3) Pick it up, reset, and repeat before switching sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Pivot your feet and avoid twisting only through your knees or low back. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Loaded rotational setup | Medicine Ball Rotational Slam setup with one ball held high beside the left shoulder and the hips coiled. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/83cb565c-f265-4106-6676-fee642f08f00/public ;; Rotational slam | Medicine Ball Rotational Slam endpoint with the feet pivoted and the ball released outside one foot. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a10bb499-11f8-4f42-2e3b-923491bc3a00/public
+Exercise,EX965,Mini-Band Fast Feet,Cardio & Conditioning,"Glutes, calves, cardio",Intermediate,Mini band,Athletic stance,Conditioning,Variant,"An at-home conditioning exercise for glutes, calves, cardio using mini band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Place a mini band above your knees and sink into a small athletic stance. 2) Move your feet quickly in place while keeping knees pressing gently outward. 3) Continue for the interval, staying low and controlled. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep steps small and do not let the band pull your knees inward. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set the banded athletic stance | Man holds a low athletic stance with a mini band above both knees and feet hip-width apart. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bd80cbba-88db-489e-2f55-b46d17261f00/public ;; Make a quick right step | Man makes a small quick step with the right foot while staying low against a mini band. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2ea90d79-57ba-4966-c6c5-350a0ca56100/public ;; Make a quick left step | Man makes a small quick step with the left foot while staying low against a mini band. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6a850cfa-ed2d-46a7-1fa7-91ce91856800/public
+Exercise,EX966,Agility Ladder In-In-Out-Out,Cardio & Conditioning,"Feet, calves, coordination",Intermediate,Agility ladder or tape lines,Standing,Conditioning,Common,"An at-home conditioning exercise for feet, calves, coordination using agility ladder or tape lines.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Stand at one end of an agility ladder or taped squares. 2) Step both feet into a square, then both feet outside the square. 3) Move forward through the ladder with a steady rhythm. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Stay light on the balls of your feet and prioritize clean foot placement over speed. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","ready | Adult demonstrating Agility Ladder In-In-Out-Out at the ready step: Athletic ready stance immediately before the first ladder square; knees soft; weight on forefeet; eyes track the ladder. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ba75ffaf-cfb2-40b2-6bc2-26012ad3d300/public ;; both-feet-in | Adult demonstrating Agility Ladder In-In-Out-Out at the both-feet-in step: Both feet land inside the same ladder square with quick, quiet contacts; knees remain soft and torso balanced. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a238c49d-8aec-452c-9bed-f3c5c9085d00/public ;; both-feet-out | Adult demonstrating Agility Ladder In-In-Out-Out at the both-feet-out step: Both feet land outside the square to the same side while the body advances forward; knees stay soft and balanced. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a08bc084-61da-4dad-b1f8-22a410069f00/public"
+Exercise,EX967,Agility Ladder Ickey Shuffle,Cardio & Conditioning,"Feet, hips, coordination",Advanced,Agility ladder or tape lines,Standing,Conditioning,Variant,"An at-home conditioning exercise for feet, hips, coordination using agility ladder or tape lines.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Stand beside the first ladder square. 2) Step inside with one foot, inside with the other, then outside to the far side. 3) Repeat the three-step pattern down the ladder. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Start slow until the pattern is automatic and keep your hips low. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Start beside the ladder | Athlete starts beside an agility ladder in a low ready stance. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7baa12b0-7a20-44bd-5afb-481bab0de000/public ;; Step in, in, out | Athlete demonstrates the in-in-out foot pattern through an agility ladder square. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/aa460f8a-c4a5-4d90-e92d-43a0b2f72f00/public"
+Exercise,EX968,Agility Ladder Lateral In-Out,Cardio & Conditioning,"Calves, hips, coordination",Intermediate,Agility ladder or tape lines,Standing sideways,Conditioning,Variant,"An at-home conditioning exercise for calves, hips, coordination using agility ladder or tape lines.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Stand sideways at the end of a ladder or line of squares. 2) Step both feet into the square, then both feet out on the far side. 3) Continue laterally through each square. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your chest up and feet quick but quiet. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Sideways setup | Agility Ladder Lateral In-Out setup with both feet together outside the first square and the body facing sideways. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1adb12a8-7a45-4e4f-1629-48f0ebd22a00/public ;; Both feet in, then out | Agility Ladder Lateral In-Out with both shoes inside one square and arrows directing the next step out and down the ladder. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d140d296-ce75-4abb-daf5-a90c69589400/public"
+Exercise,EX969,Agility Ladder Ali Shuffle,Cardio & Conditioning,"Calves, coordination, cardio",Intermediate,Agility ladder or tape line,Standing,Conditioning,Variant,"An at-home conditioning exercise for calves, coordination, cardio using agility ladder or tape line.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Stand with one foot ahead of a line and one foot behind it. 2) Quickly switch foot positions like a boxer shuffle. 3) Continue down the ladder or stay over one line for time. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep knees soft and land lightly on the balls of your feet. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set the stagger | Athlete stands staggered across a tape line with one foot forward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/32294d5e-7c3b-434c-9156-cb0011693100/public ;; Switch lightly | Athlete shows the opposite foot forward after an Ali shuffle switch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7a866e40-195f-48c9-db74-135860cea800/public
+Exercise,EX970,Step-Up Burpee,Cardio & Conditioning,"Full body, legs, shoulders",Intermediate,Low step,Standing to plank,Conditioning,Variant,"An at-home conditioning exercise for full body, legs, shoulders using low step.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Stand facing a low step with room behind you. 2) Place hands on the step, step or jump feet back to plank, then return feet forward. 3) Stand up and step onto the platform or reach overhead. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use the step to reduce impact and keep hands firmly planted before moving your feet. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Hands on the step | Step-Up Burpee transition with both hands planted on a low platform and both feet grounded in a compact crouch. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5bcd08ef-e5f4-4411-2408-fa4ca68bff00/public ;; Elevated plank | Step-Up Burpee elevated plank with both palms on the platform and a straight shoulder-to-heel line. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/486df33b-791c-44e5-b7b9-b42eca3ec000/public ;; Step up and stand tall | Step-Up Burpee finish standing tall on the platform with both feet planted and both arms overhead. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/6fdcb765-baaa-4cb0-23a5-d6c6a7f95400/public
+Exercise,EX971,Plank Jack to Squat Stand,Cardio & Conditioning,"Full body, core, legs",Advanced,None,Plank to standing,Conditioning,Variant,"An at-home conditioning exercise for full body, core, legs using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Start in a high plank with feet together. 2) Jump or step feet out and in once like a plank jack. 3) Step or jump feet toward hands and stand, then return to plank. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the plank tight before transitioning and use step-outs for a lower-impact version. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set the plank | Athlete holds a tight high plank with feet together. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/356e181f-cd2f-43be-20ed-140d69b1c400/public ;; Jack the feet wide | Athlete performs the wide-foot phase of a plank jack. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/feb2c203-3fb7-473e-1547-adfb240e6800/public ;; Stand tall | Athlete completes the plank-to-squat transition in a tall standing position. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d4c4459d-c746-4df1-eb29-966dc0bb8600/public
+Exercise,EX972,Invisible Rope Double-Under Hop,Cardio & Conditioning,"Calves, cardio, coordination",Advanced,None,Standing,Conditioning,Variant,"An at-home conditioning exercise for calves, cardio, coordination using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Stand tall with elbows near your sides as if holding a jump rope. 2) Perform a slightly higher hop while rotating your wrists twice quickly. 3) Land softly and reset for the next hop or continuous rhythm. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep jumps springy and low enough to protect your calves and Achilles. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Ready stance | Invisible Rope Double-Under Hop setup standing tall with feet together and elbows held close to the sides. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/48c09b75-b9e8-420a-7e0a-fd59717c0d00/public ;; Higher hop, double wrist turn | Invisible Rope Double-Under Hop airborne with both feet together and two wrist-turn cues shown without a rope. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e91b3438-40d4-4420-2793-f4cf118f8b00/public"
+Exercise,EX973,Shadow Boxing Sprawl,Cardio & Conditioning,"Full body, chest, core",Advanced,None,Standing to floor,Conditioning,Variant,"An at-home conditioning exercise for full body, chest, core using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Start in a boxing stance and throw a short punch combo. 2) Place hands on the floor and shoot both legs back into a sprawl or plank. 3) Step or hop feet forward and return to your boxing stance. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the floor transition controlled and step back instead of jumping if needed. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Quick punch combo | Shadow Boxing Sprawl boxing phase with a straight lead jab and the opposite hand held at the cheek in guard. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/79ec7fe3-deb2-4d70-f666-c1ae76e51900/public ;; Hands down, feet back | Shadow Boxing Sprawl endpoint with both hands on the floor and both legs extended back in a controlled plank. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/80470cd1-0cd6-4324-ff73-4d0f4019b000/public"
+Exercise,EX974,Low-Impact Dumbbell Step Jack,Cardio & Conditioning,"Shoulders, hips, cardio",Beginner,Light dumbbells,Standing,Conditioning,Variant,"An at-home conditioning exercise for shoulders, hips, cardio using light dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Hold very light dumbbells at your sides or shoulders and stand tall. 2) Step one foot out as you raise the dumbbells outward or overhead. 3) Step back in and alternate sides in a steady rhythm. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use very light weights and keep the arm range pain-free. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Neutral start | Low-Impact Dumbbell Step Jack start with feet together and one very light dumbbell held at each side. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/688e7541-240d-42a8-30d0-8c8a2ca1f300/public ;; Step right and raise | Low-Impact Dumbbell Step Jack with the right foot stepped out and two light dumbbells raised above shoulder height. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/51105c1a-c287-43a5-ddb3-0398d13d7200/public ;; Return to center | Low-Impact Dumbbell Step Jack reset with feet together and two light dumbbells lowered under control to the shoulders. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/60c6c338-70bc-457f-4f55-a576af1f5700/public ;; Step left and raise | Low-Impact Dumbbell Step Jack with the left foot stepped out and two light dumbbells raised above shoulder height. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e89bef36-1958-4591-6961-65bad491b000/public
+Exercise,EX975,Kettlebell Deadlift High Pull,Cardio & Conditioning,"Hips, upper back, shoulders",Intermediate,Kettlebell,Standing,Power conditioning,Variant,"An at-home power conditioning exercise for hips, upper back, shoulders using kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://www.cdc.gov/physical-activity-basics/guidelines/adults.html,"1) Start with the kettlebell between your feet and hinge to grip the handle. 2) Stand powerfully and pull the kettlebell up toward chest height with elbows high. 3) Lower it back between your feet with a controlled hinge. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the bell close and avoid pulling higher than your shoulders tolerate. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Floor hinge | Kettlebell Deadlift High Pull setup with one bell on the floor, both hands on the handle, and a neutral hip hinge. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e38a57f4-6f1d-4612-30bd-d92819c96a00/public ;; Stand tall | Kettlebell Deadlift High Pull standing phase with one bell held in long arms in front of the thighs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/924f22ab-e653-46cb-3c70-ef43f1888e00/public ;; High pull | Kettlebell Deadlift High Pull endpoint with one bell close at chest height and both elbows leading above the hands. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f7706d4b-f875-43fd-c18b-65f35be4ba00/public"
+Exercise,EX976,Single-Leg RDL with Dumbbell Pass,Balance & Coordination,"Hamstrings, glutes, balance",Intermediate,Dumbbell,Single-leg standing,Balance strength,Variant,"An at-home balance strength exercise for hamstrings, glutes, balance using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Balance on one leg and hinge forward with a dumbbell in one hand. 2) At the bottom of the hinge, pass the dumbbell to the other hand under your chest. 3) Stand back up, then repeat or alternate passes. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep hips square and make the pass slow enough that balance stays controlled. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Balance with weight in the right hand | Woman balances on the left leg with the right knee lifted and one dumbbell in the right hand. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5ede7230-2ff3-425d-90ce-659abf94fd00/public ;; Hinge and begin the pass | Woman hinges on the left leg with the right leg extended back and passes one dumbbell under the chest. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8f1d9843-4cc3-48ed-da0b-a7a0b69ffa00/public ;; Meet both hands on the weight | Woman holds a single-leg hinge as both hands meet on one dumbbell beneath the chest. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0a49fdca-e6f3-4ade-af90-a855ca304200/public ;; Stand tall with weight in the left hand | Woman stands tall on the left leg after passing the dumbbell into the left hand. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/23c7a8c1-7e39-4f11-b3ee-99db48ed7500/public
+Exercise,EX977,Single-Leg Balance with Overhead Press,Balance & Coordination,"Ankles, hips, shoulders, core",Intermediate,Dumbbell or bottle,Single-leg standing,Balance strength,Variant,"An at-home balance strength exercise for ankles, hips, shoulders, core using dumbbell or bottle.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand on one leg holding a light weight at shoulder height. 2) Press the weight overhead while keeping the standing knee softly bent. 3) Lower the weight and continue pressing or switch sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a light load and touch a wall if your balance causes torso leaning. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Shoulder-ready balance | Single-Leg Balance with Overhead Press ready position balancing on one leg with one dumbbell at the shoulder. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f6b72465-95ab-42a2-c7b7-4a8ddd56e800/public ;; Overhead press | Single-Leg Balance with Overhead Press with one dumbbell stacked overhead while the opposite knee stays lifted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8cc1698b-bb52-42af-10ef-9db83271c900/public ;; Controlled lower | Single-Leg Balance with Overhead Press lowering one dumbbell to the shoulder while maintaining the lifted-knee balance. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d7a7f6c9-0e32-4c86-a7fc-a3696386ad00/public ;; Switch sides | Single-Leg Balance with Overhead Press reset on the opposite support leg with the dumbbell at the opposite shoulder. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/19e5ffac-cd75-4f49-2d03-07e3cc6a0500/public
+Exercise,EX978,Single-Leg Halo,Balance & Coordination,"Ankles, hips, core, shoulders",Advanced,Kettlebell or dumbbell,Single-leg standing,Balance strength,Variant,"An at-home balance strength exercise for ankles, hips, core, shoulders using kettlebell or dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Balance on one leg holding a light weight at chest height. 2) Circle the weight slowly around your head. 3) Return it to the front and repeat before switching directions or legs. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Make the circle small and keep the standing foot rooted. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Chest-hold balance | Single-Leg Halo setup balancing on one leg with one kettlebell held in both hands at the chest. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ee60698e-b6e1-4b99-5aad-c65f6063e000/public ;; Halo around the head | Single-Leg Halo with one kettlebell guided beside the head in both hands and arrows showing the circular path and reversal. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9c62334f-e6cb-42e2-b59f-cb3256b73300/public
+Exercise,EX979,Single-Leg Pallof Press,Balance & Coordination,"Obliques, hips, ankle stability",Advanced,Resistance band and anchor,Single-leg standing,Balance strength,Variant,"An at-home balance strength exercise for obliques, hips, ankle stability using resistance band and anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand sideways to a band anchor and balance on the leg farther from the anchor. 2) Hold the band at your chest, then press it straight out. 3) Bring it back to your chest without letting your body rotate. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use light band tension and prioritize balance over distance from the anchor. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Band-at-chest balance | Single-Leg Pallof Press setup sideways to the anchor, balancing on the farther leg with the taut band at the chest. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/3925d8c6-faff-4c93-8eca-33e063478500/public ;; Forward anti-rotation press | Single-Leg Pallof Press facing forward with both hands pressed toward the viewer while resisting the band's side pull. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/cfc454e8-d223-4989-37ca-f82b78641e00/public"
+Exercise,EX980,Tandem Pallof Press,Balance & Coordination,"Core, hips, foot stability",Intermediate,Resistance band and anchor,Tandem stance,Balance strength,Variant,"An at-home balance strength exercise for core, hips, foot stability using resistance band and anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand heel-to-toe sideways to a band anchor and hold the band at your chest. 2) Press the band straight out in front of you. 3) Return to your chest and repeat before switching stance direction. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep both feet grounded and reduce band tension if your stance wobbles too much. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Heel-to-toe setup | Tandem Pallof Press setup in a heel-to-toe stance with one side-anchored band held at the chest. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ddfc826a-01e2-43ca-99a2-21e566715600/public ;; Switched-stance forward press | Tandem Pallof Press with the lead foot switched and both hands pressed forward against the band's side pull. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fc697303-1c0f-47c0-82b6-197a05630e00/public
+Exercise,EX981,Lateral Step-Down with Forward Reach,Balance & Coordination,"Quads, glutes, knee control",Intermediate,Low step,Standing on step,Balance strength,Variant,"An at-home balance strength exercise for quads, glutes, knee control using low step.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand sideways on a low step with one foot hanging off the edge. 2) Reach both arms forward as you bend the standing knee and tap the free heel down. 3) Stand back up and reset your balance. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the reach from pulling your knee inward and use a low height first. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Edge setup | Lateral Step-Down with Forward Reach setup with one foot planted on the step and the free heel hovering beside the edge. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fbb44007-635f-4e87-06d0-bb72573f6b00/public ;; Controlled heel tap | Lateral Step-Down with Forward Reach with the support knee bent and the free heel tapping softly while the forefoot stays lifted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1fd82893-b35a-4d2c-765d-ad85d3eb2500/public
+Exercise,EX982,Single-Leg Squat to Lateral Reach,Balance & Coordination,"Quads, glutes, outer hips",Advanced,None,Single-leg standing,Balance strength,Variant,"An at-home balance strength exercise for quads, glutes, outer hips using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Balance on one leg with arms in front of you. 2) Bend the standing knee into a small squat while reaching the free leg out to the side. 3) Return to tall single-leg balance. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the squat shallow and the pelvis level as the free leg reaches. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",One-leg ready balance | Single-Leg Squat to Lateral Reach ready position balancing on one foot with both arms reaching forward. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/aa379cfc-9529-457b-1817-f996083b2a00/public ;; Small squat with lateral reach | Single-Leg Squat to Lateral Reach with the support leg in a small squat and the free leg extended sideways above the floor. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ce5fdec1-8168-451f-46d0-34ce6434e500/public
+Exercise,EX983,Banded Star Balance,Balance & Coordination,"Outer hips, ankles, core",Intermediate,Mini band,Single-leg standing,Balance strength,Variant,"An at-home balance strength exercise for outer hips, ankles, core using mini band.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place a mini band above your knees or ankles and balance on one leg. 2) Reach the free foot forward, to the side, and backward like points of a star. 3) Return to center between each reach. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep tension in the band and avoid letting the standing knee collapse inward. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Center balance | Banded Star Balance centered on one foot with one loop band held taut above the ankles and the free foot hovering. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d214cc47-ba1a-467b-16e5-7acb6f542600/public ;; Star-direction reach | Banded Star Balance with the free leg reaching sideways against one loop and arrows showing forward, side, and back directions. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0d42e85a-5034-4418-1752-c190da69f000/public"
+Exercise,EX984,Cushion Single-Leg Stand,Balance & Coordination,"Ankles, feet, hips",Beginner,Cushion or pillow,Single-leg standing,Balance,Common,"An at-home balance exercise for ankles, feet, hips using cushion or pillow.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Place one foot on a firm cushion and lift the other foot slightly. 2) Stand tall and hold your balance for the target time. 3) Step down safely and switch sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Stand near a wall and keep your gaze fixed on one point. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",cushion-setup | Adult demonstrating Cushion Single-Leg Stand at the cushion-setup step: weight organized over cushion before support is removed. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/fb06b31f-aedb-4008-53f1-9523c75c0800/public ;; single-leg-balance | Adult demonstrating Cushion Single-Leg Stand at the single-leg-balance step: unsupported single-leg balance with fixed gaze. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ffa5e057-93c3-498e-496c-d03a0a918400/public
+Exercise,EX985,Cushion Tandem Stance,Balance & Coordination,"Feet, ankles, hips",Beginner,Cushion or pillow,Tandem stance,Balance,Common,"An at-home balance exercise for feet, ankles, hips using cushion or pillow.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand heel-to-toe on or near a firm cushion with a wall beside you. 2) Hold the tandem position while breathing steadily. 3) Switch which foot is in front after the hold. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use light fingertip support and avoid locking your knees. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",tandem-setup | Adult demonstrating Cushion Tandem Stance at the tandem-setup step: true tandem stance with wall nearby for safety. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c9d97822-bab9-43a8-fa98-75585900d500/public ;; tandem-hold | Adult demonstrating Cushion Tandem Stance at the tandem-hold step: hold steady with minimal wall pressure. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d2d6da3d-093b-4a9c-17a4-a6ba0925e200/public
+Exercise,EX986,Single-Leg Calf Raise Eyes Closed,Balance & Coordination,"Calves, ankles, balance",Advanced,Wall support optional,Single-leg standing,Balance strength,Variant,"An at-home balance strength exercise for calves, ankles, balance using wall support optional.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand on one leg near a wall and rise onto the ball of your foot. 2) Close your eyes only if you can do so safely and hold or perform a slow calf raise. 3) Open your eyes and lower the heel with control. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep one finger near the wall and stop if you feel unsafe or unstable. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Eyes-open safety setup | Single-Leg Calf Raise Eyes Closed setup on one flat foot with eyes open and light fingertip support at the wall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b870f010-81a8-47d0-7661-e0b87930ee00/public ;; Eyes-closed calf raise | Single-Leg Calf Raise Eyes Closed with the support heel raised, eyes closed, and fingertips lightly touching the wall. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0a206003-cf21-4bce-f3d2-06a790d5db00/public"
+Exercise,EX987,Tandem Farmer March,Balance & Coordination,"Grip, core, hips, feet",Intermediate,Dumbbells,Tandem march,Balance strength,Variant,"An at-home balance strength exercise for grip, core, hips, feet using dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold dumbbells at your sides and stand as if on a narrow line. 2) March slowly by placing one foot directly in front of the other. 3) Continue for a few steps or in place, then turn carefully. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep shoulders level and use lighter weights than a normal farmer carry. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Loaded tandem setup | Adult holding two dumbbells at the sides in a narrow heel-to-toe stance on a straight floor line. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0471a19f-f89b-4646-a1b7-bb2761b04800/public ;; Controlled tandem march | Adult holding two dumbbells while balancing on one foot and lifting the other knee in a slow tandem march. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/15b8a321-5e3d-4558-359e-2cf7c5f24500/public
+Exercise,EX988,Waiter Carry March,Balance & Coordination,"Shoulders, core, hips",Intermediate,Dumbbell or kettlebell,Standing march,Balance strength,Common,"An at-home balance strength exercise for shoulders, core, hips using dumbbell or kettlebell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold one light weight overhead with a straight arm and ribs down. 2) March in place slowly, lifting one knee at a time. 3) Switch arms after the target time. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the weight stacked over your shoulder and avoid leaning away from it. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","overhead-setup | Adult demonstrating Waiter Carry March at the overhead-setup step: Right arm holds exactly one kettlebell straight overhead, stacked over shoulder; both feet planted; torso vertical; left arm rests. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b1a10f7f-f209-4f7b-73ce-e3e156d0fd00/public ;; right-knee-march | Adult demonstrating Waiter Carry March at the right-knee-march step: Right arm and kettlebell remain stacked overhead; right knee lifts to hip height; left foot supports; torso stays vertical. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/1ab0b380-63a7-4d1f-2c42-8d161b2e2e00/public ;; left-knee-march | Adult demonstrating Waiter Carry March at the left-knee-march step: Right arm and kettlebell remain stacked overhead; left knee lifts to hip height; right foot supports; torso stays vertical. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f65b62d6-1560-466b-8d91-43c941be4200/public"
+Exercise,EX989,Suitcase Carry March with Head Turns,Balance & Coordination,"Core, grip, vestibular balance",Intermediate,Dumbbell or backpack,Standing march,Balance strength,Variant,"An at-home balance strength exercise for core, grip, vestibular balance using dumbbell or backpack.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold a weight in one hand and stand tall. 2) March in place while slowly turning your head left and right. 3) Switch the weight to the other hand and repeat. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Move the head slowly and stop if dizziness occurs. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",One-hand suitcase setup | Adult standing tall with feet hip-width while holding one dumbbell beside one thigh like a suitcase. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/821996f3-c863-4e90-2d92-ce7003c4d000/public ;; Controlled march with slow head turn | Adult holding one dumbbell while lifting one knee and slowly turning the head to the unloaded side. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/ad404d4f-e246-4124-8704-dfe2626ee300/public
+Exercise,EX990,Half-Kneeling Press to Stand,Balance & Coordination,"Glutes, quads, shoulders, core",Intermediate,Dumbbell,Half kneeling to standing,Balance strength,Variant,"An at-home balance strength exercise for glutes, quads, shoulders, core using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Start half-kneeling with a light dumbbell at shoulder height. 2) Press the dumbbell overhead, bring it back down, then stand up from the half-kneeling position. 3) Step back to half-kneeling with control and repeat. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the front knee stable and avoid rushing the transition to standing. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Half-kneeling shoulder rack | Adult in a stable half-kneeling lunge holding one dumbbell at shoulder height on the front-leg side. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9160283e-79a6-4dd6-d3dd-21694dc23600/public ;; Half-kneeling overhead press | Adult maintaining a half-kneeling base while pressing one dumbbell vertically overhead. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/b9cb9ffb-7ba4-4e05-0e60-49076e60f000/public ;; Controlled standing endpoint | Adult standing tall with both feet planted and the single dumbbell returned to shoulder height. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/881d982f-ff34-4cce-3c02-8604b4e92400/public
+Exercise,EX991,Lunge Matrix with Dumbbell Pass,Balance & Coordination,"Legs, hips, core, coordination",Intermediate,Dumbbell,Standing,Balance strength,Variant,"An at-home balance strength exercise for legs, hips, core, coordination using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Hold a light dumbbell at chest height and stand tall. 2) Step into a forward, side, or reverse lunge and pass the dumbbell around the front thigh or across your body. 3) Return to standing before changing lunge direction. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Move one direction at a time and keep the pass controlled so posture stays tall. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Standing dumbbell setup | Adult standing tall with feet hip-width while holding one dumbbell horizontally at chest height with both hands. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/e8d27b4d-bd3a-4c27-6b64-eea6ed36e900/public ;; Forward lunge across-body pass | Adult in a left-leg forward lunge guiding one dumbbell diagonally from the right upper torso toward the left thigh with both hands. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/a3f6cf0d-0870-459f-9c15-ba64b3ebf900/public ;; Side lunge across-body pass | Adult in a left side lunge guiding one dumbbell diagonally from the right upper torso toward the bent left thigh with both hands. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/94ddee0d-bf2c-49f9-9395-744176d23e00/public
+Exercise,EX992,Beast Reach,Balance & Coordination,"Shoulders, core, hips",Intermediate,None,Bear plank,Bodyweight control,Common,"An at-home bodyweight control exercise for shoulders, core, hips using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Start in a bear plank with knees hovering just above the floor. 2) Shift hips back slightly and reach one arm forward or across your body. 3) Return to bear plank and alternate sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep knees low and move slowly enough that your torso stays quiet. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",bear-plank-setup | Adult demonstrating Beast Reach at the bear-plank-setup step: knees hover 2–3 cm above mat. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/f7c5a361-6581-4355-8468-fe350d481000/public ;; right-arm-reach | Adult demonstrating Beast Reach at the right-arm-reach step: quiet torso and level pelvis. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/92b89efb-5f47-46e8-df7e-14543d2f8800/public
+Exercise,EX993,Beast Crawl Forward-Back,Balance & Coordination,"Shoulders, core, hips",Intermediate,None,Bear plank crawl,Bodyweight control,Common,"An at-home bodyweight control exercise for shoulders, core, hips using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Start in a bear plank with hands under shoulders and knees under hips. 2) Move opposite hand and foot forward together for a few small steps. 3) Reverse the pattern backward to return. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep your back flat and take tiny, quiet steps. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","beast-hover | Adult demonstrating Beast Crawl Forward-Back at the beast-hover step: low controlled hover. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c8c52bf4-7197-4af7-63c3-b4c7b3ceff00/public ;; crawl-step | Adult demonstrating Beast Crawl Forward-Back at the crawl-step step: small contralateral step, then reverse direction to return. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/2feb3c7b-598a-4cf8-06f8-aaf7d5b66100/public"
+Exercise,EX994,Crab Reach to Toe Tap,Balance & Coordination,"Shoulders, glutes, core",Intermediate,None,Crab position,Bodyweight control,Variant,"An at-home bodyweight control exercise for shoulders, glutes, core using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Sit with feet flat and hands behind you, then lift hips into a crab position. 2) Reach one arm up and back, return it down, then tap the opposite foot with that hand if controlled. 3) Alternate sides while keeping hips lifted. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep shoulders comfortable and lower hips between reps if wrists need a break. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.","Lifted crab setup | Adult in a crab position with both hands and feet planted and the hips lifted from the floor. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d4d201b0-ee8d-4c1f-3059-14effc27a800/public ;; Single-arm crab reach | Adult keeping the hips lifted in crab position while one arm reaches upward and back and the other hand remains planted. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/4ea6858d-8b0c-4945-7ae9-7fab1c17ac00/public ;; First cross-body toe reach | Adult reaching one hand across the body toward the opposite raised foot while the other hand and foot support a lifted crab position. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/994be07e-a834-41d7-46b5-e7bd682dff00/public ;; Opposite cross-body toe reach | Adult repeating the crab toe reach on the opposite side, reaching one hand toward the opposite raised foot while the other hand and foot support. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/09569e9f-5ab9-4fe9-7144-736712927d00/public"
+Exercise,EX995,Bear-to-Crab Transition,Balance & Coordination,"Core, shoulders, hips, coordination",Advanced,None,Floor transition,Bodyweight control,Variant,"An at-home bodyweight control exercise for core, shoulders, hips, coordination using no equipment.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Start in a bear plank with knees hovering. 2) Lift one hand and the opposite foot, rotate your hips, and step through into a crab position. 3) Reverse the motion to return to bear plank, then alternate sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Move slowly, keep hands planted firmly, and use a larger step if your hips feel cramped. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Hover in bear | Athlete holds a four-point bear hover with both hands and toes grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7ef23dc7-e4f7-4d7e-7329-54c017b39900/public ;; Rotate through | Athlete rotates from bear using an opposite hand-and-foot lift. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0dfdc3cc-a76e-4f31-ab00-89abce351f00/public ;; Land in crab | Athlete lands in a supported crab position with hands and feet grounded. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9b96a6e8-b6d1-4445-7daa-0efa32359d00/public ;; Switch sides | Athlete threads through the opposite side of the bear-to-crab transition. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/7598a014-b962-44c4-89e7-febd5c4f8900/public
+Exercise,EX996,Dumbbell Cyclist Squat,Lower Body Strength,"Quads, glutes, core",Intermediate,Dumbbell and book or wedge,Standing,Strength,Variant,"An at-home strength exercise for quads, glutes, core using dumbbell and book or wedge.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Stand with heels elevated on a sturdy book or wedge and hold one dumbbell at your chest. 2) Keep your torso tall and bend your knees forward as you lower into a narrow squat. 3) Press through your feet to stand back up without locking the knees hard. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use a pain-free range and keep the dumbbell close so your knees and torso track smoothly. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Heel-elevated setup | Adult standing narrow with both heels on a wedge and one dumbbell held at the chest. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/03e9fabf-c3df-4d63-4f42-4215bc327400/public ;; Controlled squat descent | Adult descending into a narrow cyclist squat with heels supported and knees tracking forward over the toes. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/364557e3-9382-462d-4a16-39879c890100/public ;; Deep controlled squat | Adult at the bottom of a narrow heel-elevated squat with an upright torso and one dumbbell held at the chest. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9a3dae84-992c-4049-505e-c054afeed500/public
+Exercise,EX997,Single-Arm Band Chest Press,Upper Body Push,"Chest, triceps, core",Intermediate,Resistance band and anchor,Standing split stance,Strength,Variant,"An at-home strength exercise for chest, triceps, core using resistance band and anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Anchor a band behind chest height and stand in a split stance holding one end at your chest. 2) Press the working hand straight forward while keeping your torso from rotating. 3) Return the hand to your chest slowly, then switch sides after the set. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Use light to moderate band tension and keep the shoulder blade controlled, not shrugged. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Set the first side | The athlete sets a single-arm band press in a split stance. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d5676642-384f-4348-7e35-c1575b452600/public ;; Press forward | The athlete presses one resistance-band handle forward at chest height. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/9aecbfb4-020f-4c8a-6c9a-efe9c7aa0100/public ;; Switch sides | The athlete resets the band press on the opposite side. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/c44a2ee5-af6d-445c-67b0-b39233cf6400/public ;; Press the other side | The athlete completes the single-arm band press on the other side. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/5bcbf892-ef5d-4287-58c4-3a2942bdc100/public
+Exercise,EX998,Single-Arm Band Lat Pulldown,Upper Body Pull & Posture,"Lats, upper back, biceps",Beginner,Resistance band and high anchor,Tall kneeling or seated,Strength,Variant,"An at-home strength exercise for lats, upper back, biceps using resistance band and high anchor.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Anchor a band high and kneel or sit facing it while holding one end in one hand. 2) Pull your elbow down toward your side until your hand nears shoulder level. 3) Reach the arm back overhead with control and repeat before switching sides. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep ribs down and avoid leaning sideways to finish the pull. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Reach overhead | Tall-kneeling athlete reaches one arm overhead to a high band anchor. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/19b83018-4edf-4b52-fa4f-2ea091c28500/public ;; Pull elbow down | Tall-kneeling athlete pulls the same band arm down beside the ribs. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/8ca1f2c4-5597-4207-bf19-d081a5ba8000/public
+Exercise,EX999,Dumbbell Prone W Raise,Upper Body Pull & Posture,"Rear shoulders, rotator cuff, upper back",Intermediate,Light dumbbells,Prone,Strength,Variant,"An at-home strength exercise for rear shoulders, rotator cuff, upper back using light dumbbells.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Lie face down with very light dumbbells and elbows bent so your arms form a W. 2) Lift your hands and elbows slightly off the floor while squeezing shoulder blades down and back. 3) Lower the weights softly and repeat. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the range small, neck long, and weights light enough that your lower back stays relaxed. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Form the W | Prone athlete holds two light dumbbells with both arms forming a W. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/d39da5ef-f5c6-47c5-b067-1e62e9026f00/public ;; Lift the W | Prone athlete performs a small symmetric dumbbell W raise. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/76c0d1d4-67d6-4ff0-504b-9a371a223600/public
+Exercise,EX1000,Seated Dumbbell Knee Tuck,Core & Trunk,"Abs, hip flexors",Intermediate,Dumbbell,Seated,Core strength,Variant,"An at-home core strength exercise for abs, hip flexors using dumbbell.",https://www.acefitness.org/resources/everyone/exercise-library/; https://acsm.org/resistance-training-guidelines-update-2026/,"1) Sit on the floor holding a light dumbbell at your chest and lean back slightly. 2) Lift your feet and draw your knees toward your chest as your torso comes slightly forward. 3) Extend your legs back out with control without letting your heels slam down. 4) Reset your position before the next rep, or keep the same position if you are holding for time.","1) Keep the dumbbell close and shorten the leg extension if your lower back takes over. 2) Keep the movement controlled, breathe steadily, and stop or regress the exercise if you feel sharp pain or lose form.",Seated setup | Adult demonstrating Seated Dumbbell Knee Tuck at the seated setup step: Long spine and braced seated base. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/bbd50a12-c1db-4224-14c0-55bbcdf0e400/public ;; Knee tuck | Adult demonstrating Seated Dumbbell Knee Tuck at the knee tuck step: Compact balanced tuck on sit bones. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/83f889d0-c96a-416f-f34d-4803005ed800/public ;; Controlled extension | Adult demonstrating Seated Dumbbell Knee Tuck at the controlled extension step: Controlled low extension without losing the trunk brace. | https://imagedelivery.net/TDuhqfLDl0Fb8RGwGw6mYw/0dc9a8c1-0de7-4a6e-c6ea-072728aee300/public