Exercise progressions: from easier to harder
A progression is a ladder of variations of one movement. Start at the first step and move up once the current one feels easy. There are 77 progressions here.
-
Overhead press -
Biceps curl -
Bench press -
Lateral raise -
Bent-over row -
Calf raise -
Chest fly -
Cycling -
Lunge -
Push-up -
Romanian deadlift -
Chest-supported row -
Deadlift -
Leg curl -
Shrug -
Split squat -
Squat -
Hip thrust -
Incline press -
Lat pulldown -
Pull-up -
Running -
Hammer curl -
Rear delt fly -
Swimming -
Triceps pushdown -
Crunch -
Front raise -
Front squat -
Glute bridge -
Hip abduction -
Skullcrusher -
Back extension -
Decline press -
Face pull -
Goblet squat -
Leg raise -
Overhead triceps extension -
Preacher curl -
Single-arm row -
Single-leg Romanian deadlift -
Walking lunge -
Abdominal stretch -
Dips -
Hack squat -
Inverted row -
Jefferson curl -
Prone raise -
Seated cable row -
Sit-up -
Snatch -
Walking -
Wood chop -
Wrist curl -
Bounds and hops -
Clean -
Clean and press -
Close-grip bench press -
Close-grip push-up -
Farmer's carry -
Good morning -
Glute kickback -
Landmine row -
Pullover -
Leg press -
Pike push-up -
Plank -
Rowing -
Seated calf raise -
Side plank -
Step-up -
Straight-arm pulldown -
Thruster -
Tibialis raise -
Triceps kickback -
Upright row -
Wrist extension
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