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Strength Training Exercise Library for Women

Muscles

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Seated machine hip abduction with the knees pressing apart against the pads.

Seated Machine Hip Abduction

Isolation

All levels

Isolation

Seated hip abduction with a mini band around the thighs.

Seated Abduction with Booty Band

Isolation

All levels

Isolation

Side-lying hip abduction with a mini band around the thighs.

Lying Hip Abduction with Booty Band

Isolation

All levels

Isolation

Side-lying hip abduction on a bench with a dumbbell against the thigh.

Dumbbell Hip Abduction Lying on a Bench

Isolation

All levels

Isolation

Standing hip abduction with an ankle strap attached to a low cable.

Cable Hip Abduction

Isolation

All levels

Isolation

Standing hip abduction with a resistance band.

Standing Band Abduction

Isolation

All levels

Isolation

Standing Arnold press with dumbbells in front of the shoulders.

Arnold Press

Vertical Push

All levels

Vertical Push

Archer push-up with one arm bent and the other extended to the side.

Archer Push-Up

Horizontal Push

Advanced

Horizontal Push

Single-arm Arnold press with a dumbbell in a half-kneeling position.

Half-Kneeling Unilateral Arnold Press

Vertical Push

Intermediate

Vertical Push

TRX abdominal pike.

TRX Abdominal Pike

Dynamic Plank

Advanced

Dynamic Plank

Abdominal pike with hands on the floor and feet on a sliding mat.

Sliding Mat Abdominal Pike

Dynamic Plank

Advanced

Dynamic Plank