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Strength Training Exercise Library for Women

Muscles

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Smith machine glute bridge.

Smith Machine Glute Bridge

Hip Extension

All levels

Hip Extension

Single-leg glute bridge with the supporting foot elevated.

Deficit Glute Bridge

Hip Extension

All levels

Hip Extension

Glute bridge with alternating diagonal overhead.

Glute Bridge with Alternating Diagonal Overhead

Hip Extension

Intermediate

Hip Extension

Glute bridge hold marches.

Glute Bridge Hold Marches

Hip Extension

Intermediate

Hip Extension

Glute bridge with resistance band.

Glute Bridge with Resistance Band

Hip Extension

All levels

Hip Extension

Wall glute bridge.

Wall Glute Bridge

Hip Extension

All levels

Hip Extension

Side plank with rotation.

Side Plank with Rotation

Dynamic Plank

All levels

Dynamic Plank

Glute bridge.

Glute Bridge

Hip Extension

Novice

Hip Extension

Wall sit with the back against a wall and arms extended forward.

Chair Plank

Plank

Novice

Plank

Plank hold.

Plank Hold

Plank

All levels

Plank

Dumbbell frog pump.

Dumbbell Frog Pump

Hip Extension

All levels

Hip Extension

Deficit smith machine lunges.

Deficit Smith Machine Lunges

Squat Movement

All levels

Squat Movement

GHD sit-up.

GHD Sit-Up

Isolation

Advanced

Isolation

Frog pump on a mat with the hips raised and soles pressed together.

Frog Pump

Hip Extension

Novice

Hip Extension

Frog calf raise.

Frog Calf Raise

Isolation

All levels

Isolation

Forward lunge with dumbbells held at the sides.

Forward Lunges

Squat Movement

All levels

Squat Movement

Deficit reverse lunges.

Deficit Reverse Lunges

Squat Movement

All levels

Squat Movement

Reverse lunges with sliding mat.

Reverse Lunges with Sliding Mat

Squat Movement

All levels

Squat Movement

Band face pull.

Band Face Pull

Isolation

All levels

Isolation

TRX face pull.

TRX Face Pull

Isolation

All levels

Isolation

Reverse lunges.

Reverse Lunges

Squat Movement

All levels

Squat Movement

Front-foot-elevated goblet split squat with the weight held at the chest.

FFE Goblet Split Squat

Squat Movement

All levels

Squat Movement

Dumbbell reverse lunge with the front foot on a low platform.

FFE DB Reverse Lunges

Squat Movement

All levels

Squat Movement

Rope face pull.

Rope Face Pull

Isolation

All levels

Isolation

Barbell bench press.

Barbell Bench Press

Horizontal Push

All levels

Horizontal Push