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Strength Training Exercise Library for Women

Muscles

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Horizontal leg press with one foot on the platform.

Single-Leg Leg Press

Squat Movement

All levels

Squat Movement

Single-arm sumo press starting position with a wide stance and a dumbbell at one shoulder.

Single-Arm Sumo Press

Vertical Push

Intermediate

Vertical Push

Single-leg glute bridge on the floor with one foot planted.

Single-Leg Glute Bridge

Hip Extension

All levels

Hip Extension

Single-leg hip thrust demonstration.

Single-Leg Hip Thrust

Hip Extension

Intermediate

Hip Extension

Banded Hip Adduction demonstration.

Banded Hip Adduction

Isolation

All levels

Isolation

Seated Machine Hip Adduction demonstration.

Seated Machine Hip Adduction

Isolation

All levels

Isolation

Cable Hip Adduction demonstration.

Cable Hip Adduction

Isolation

All levels

Isolation

Standing Machine Hip Adduction demonstration.

Standing Machine Hip Adduction

Isolation

All levels

Isolation

Crucifix lateral raises with cable.

Crucifix lateral raises with cable

Isolation

All levels

Isolation

Gymleco machine lateral raises.

Gymleco Machine Lateral Raises

Isolation

All levels

Isolation

Machine lateral raises.

Machine Lateral Raises

Isolation

All levels

Isolation

Dumbbell lateral raises.

Dumbbell Lateral Raises

Isolation

All levels

Isolation

Lateral raises with a bag.

Lateral Raises with a Bag

Isolation

All levels

Isolation

Dumbbell front raises.

Dumbbell Front Raises

Isolation

All levels

Isolation

Cable Y raises.

Cable Y Raises

Isolation

All levels

Isolation

Z press.

Z Press

Vertical Push

All levels

Vertical Push

Cable lateral raises.

Cable Lateral Raises

Isolation

All levels

Isolation

Band crucifix lateral raises.

Band Crucifix Lateral Raises

Isolation

All levels

Isolation

Dumbbell Y raises.

Dumbbell Y Raises

Isolation

All levels

Isolation

Band lateral raises.

Band Lateral Raises

Isolation

All levels

Isolation

Cable front raises.

Cable Front Raises

Isolation

All levels

Isolation

TRX Y raises.

TRX Y Raises

Isolation

All levels

Isolation

Single-arm overhead triceps extension with resistance band.

Single-Arm Overhead Triceps Extension with Resistance Band

Isolation

All levels

Isolation

Wall sit kicks.

Wall Sit Kicks

Dynamic Plank

Intermediate

Dynamic Plank

Upright row with rope.

Upright Row with Rope

Isolation

All levels

Isolation