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Strength Training Exercise Library for Women

Muscles

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Unilateral cable lat pulldown.

Single-Arm Cable Lat Pulldown

Lat Pulldown

All levels

Lat Pulldown

Seated machine upper back row with the chest facing the pad.

Machine Upper Back Row

Horizontal Row

All levels

Horizontal Row

Lat prayer with cable.

Lat Prayer with Cable

Lat Pulldown

All levels

Lat Pulldown

Kneeling to standing.

Kneeling To Standing

Dynamic Plank

Novice

Dynamic Plank

Single-arm landmine row.

Single-Arm Landmine Row

Horizontal Row

All levels

Horizontal Row

Knee tuck crunch.

Knee Tuck Crunch

Isolation

All levels

Isolation

Standing single-arm bottoms-up kettlebell press.

KB Bottom Under Press

Vertical Push

All levels

Vertical Push

Incline garhammer.

Incline Garhammer

Isolation

All levels

Isolation

Bar knee raise.

Hanging Knee Raises

Isolation

All levels

Isolation

Alternating knee squeeze to dish, lying down with knees raised and a cushion.

Alternating Knee Squeeze to Dish

Isolation

All levels

Isolation

Hover abduction with booty band.

Hover Abduction with Booty Band

Isolation

All levels

Isolation

Smith machine hip thrust.

Smith Machine Hip Thrust

Hip Extension

All levels

Hip Extension

Machine hip thrust.

Machine Hip Thrust

Hip Extension

All levels

Hip Extension

Single-leg hip thrust on a sofa with the supporting foot elevated.

Deficit Hip Thrust

Hip Extension

All levels

Hip Extension

Banded hip thrust.

Banded Hip Thrust

Hip Extension

All levels

Hip Extension

Hip thrust hold abduction.

Hip Thrust Hold Abduction

Isolation

Intermediate

Isolation

Hip thrust at the top of the movement with the upper back supported on a bench.

Hip Thrust Adductor Squeeze DB

Hip Extension

All levels

Hip Extension

Hip thrust with the shoulders on a bench and hips lifted.

Hip Thrust Adductor Squeeze

Hip Extension

All levels

Hip Extension

Barbell hip thrust.

Barbell Hip Thrust

Hip Extension

All levels

Hip Extension

B-stance hip thrust.

B-Stance Hip Thrust

Hip Extension

All levels

Hip Extension

Hip extension.

Hip Extension

Hip Extension

All levels

Hip Extension

Hip leg press gymleco.

Hip Leg Press Gymleco

Squat Movement

All levels

Squat Movement

Hip thrust.

Hip Thrust

Hip Extension

All levels

Hip Extension

Wall-supported handstand with straight arms and feet resting against the wall.

Handstand

Vertical Push

Advanced

Vertical Push

Wall-assisted handstand push-up with a cushion below the head.

Handstand Push-Up with Cushion

Vertical Push

Intermediate

Vertical Push