Training
Bodyweight squat
Ohne Geräte
TRAINAI · 256
Übungsbibliothek
Entdecke 256 Übungsdemonstrationen für zu Hause und das Fitnessstudio, zum Aufwärmen, für Mobilität und Dehnung. Mit Ausrüstung und Anleitungen für jede Übung.
Übungsnamen und Anleitungen können auf Englisch erscheinen.
256 / 256
Training
Tempo bodyweight squat
Ohne Geräte
Training
Paused bodyweight squat
Ohne Geräte
Training
Split squat
Ohne Geräte
Training
Reverse lunge
Ohne Geräte
Training
Forward lunge
Ohne Geräte
Training
Lateral lunge
Ohne Geräte
Training
Sit-to-stand
stable chair
Training
Chair-assisted squat
stable chair
Training
Chair-supported split squat
stable chair
Training
Wall sit
wall
Training
Low step-up
stable step
Training
Lateral step-up
stable step
Training
Controlled step-down
stable step
Training
Bodyweight hip hinge
Ohne Geräte
Training
Glute bridge
Ohne Geräte
Training
Single-leg glute bridge
Ohne Geräte
Training
Frog pump
Ohne Geräte
Training
Quadruped hip extension
Ohne Geräte
Training
Side-lying hip abduction
Ohne Geräte
Training
Clamshell
Ohne Geräte
Training
Standing calf raise
Ohne Geräte
Training
Single-leg calf raise
Ohne Geräte
Training
Wall-supported calf raise
wall
Training
Tibialis raise
wall
Training
Wall push-up
wall
Training
Incline push-up
stable elevated surface
Training
Incline scapular push-up
stable elevated surface
Training
Knee push-up
Ohne Geräte
Training
Push-up
Ohne Geräte
Training
Close-grip push-up
Ohne Geräte
Training
Scapular push-up
Ohne Geräte
Training
Pike push-up
Ohne Geräte
Training
Prone W raise
Ohne Geräte
Training
Prone Y raise
Ohne Geräte
Training
Prone T raise
Ohne Geräte
Training
Reverse snow angel
Ohne Geräte
Training
Prone cobra hold
Ohne Geräte
Training
Dead bug
Ohne Geräte
Training
Heel slide
Ohne Geräte
Training
Supine march
Ohne Geräte
Training
Bird dog
Ohne Geräte
Training
Forearm plank
Ohne Geräte
Training
High plank
Ohne Geräte
Training
Knee plank
Ohne Geräte
Training
Bear plank
Ohne Geräte
Training
Side plank
Ohne Geräte
Training
Knee side plank
Ohne Geräte
Training
Plank shoulder tap
Ohne Geräte
Training
Bird dog hold
Ohne Geräte
Training
Reverse crunch
Ohne Geräte
Training
Curl-up
Ohne Geräte
Training
Bicycle crunch
Ohne Geräte
Training
Alternate heel touch
Ohne Geräte
Training
Hollow-body hold
Ohne Geräte
Training
Seated knee tuck
Ohne Geräte
Training
Glute bridge march
Ohne Geräte
Training
Goblet squat
dumbbell
Training
Dumbbell front squat
dumbbell
Training
Dumbbell reverse lunge
dumbbell
Training
Dumbbell split squat
dumbbell
Training
Dumbbell lateral lunge
dumbbell
Training
Dumbbell Romanian deadlift
dumbbell
Training
Dumbbell deadlift
dumbbell
Training
Dumbbell single-leg Romanian deadlift
dumbbell
Training
Dumbbell floor press
dumbbell
Training
Dumbbell bench press
dumbbell · bench
Training
Dumbbell incline bench press
dumbbell · adjustable bench
Training
Bench-supported one-arm dumbbell row
dumbbell · bench
Training
Chest-supported dumbbell row
dumbbell · adjustable bench
Training
Dumbbell bent-over row
dumbbell
Training
Standing dumbbell shoulder press
dumbbell
Training
Seated dumbbell shoulder press
dumbbell · bench
Training
Dumbbell lateral raise
dumbbell
Training
Dumbbell reverse fly
dumbbell
Training
Dumbbell shrug
dumbbell
Training
Dumbbell biceps curl
dumbbell
Training
Dumbbell hammer curl
dumbbell
Training
Incline dumbbell curl
dumbbell · adjustable bench
Training
Dumbbell overhead triceps extension
dumbbell
Training
Dumbbell triceps kickback
dumbbell
Training
Farmer carry
dumbbell · walking space
Training
Suitcase carry
dumbbell · walking space
Training
Suitcase hold
dumbbell
Training
Standing band row
band · rated anchor
Training
Seated band row
band · rated anchor
Training
One-arm band row
band · rated anchor
Training
Band face pull
band · rated anchor
Training
Band lat pulldown
band · rated high anchor
Training
Band straight-arm pulldown
band · rated high anchor
Training
Standing band chest press
band · rated anchor
Training
Band shoulder press
band
Training
Band pull-apart
band
Training
Band lateral raise
band
Training
Band external rotation
band
Training
Band biceps curl
band
Training
Band triceps pressdown
band · rated high anchor
Training
Band Pallof press
band · rated anchor
Training
Band Romanian deadlift
band
Training
Lateral band walk
mini band
Training
Monster walk
mini band
Training
Banded glute bridge
mini band
Training
Banded clamshell
mini band
Training
Kettlebell goblet squat
kettlebell
Training
Kettlebell reverse lunge
kettlebell
Training
Kettlebell deadlift
kettlebell
Training
Kettlebell Romanian deadlift
kettlebell
Training
Two-hand kettlebell swing
kettlebell
Training
Kettlebell bent-over row
kettlebell
Training
Kettlebell floor press
kettlebell
Training
Kettlebell strict press
kettlebell
Training
Kettlebell suitcase carry
kettlebell · walking space
Training
Kettlebell rack carry
kettlebell · walking space
Training
Kettlebell clean
kettlebell
Training
Kettlebell push press
kettlebell
Training
Barbell back squat
barbell · plates · rack · safeties
Training
Barbell front squat
barbell · plates · rack · safeties
Training
Barbell box squat
barbell · plates · rack · safeties · rated squat box
Training
Barbell deadlift
barbell · plates
Training
Barbell Romanian deadlift
barbell · plates
Training
Barbell sumo deadlift
barbell · plates
Training
Trap-bar deadlift
trap bar · plates
Training
Barbell bench press
barbell · plates · bench · rack · safeties
Training
Barbell incline bench press
barbell · plates · adjustable bench · rack · safeties
Training
Close-grip barbell bench press
barbell · plates · bench · rack · safeties
Training
Barbell overhead press
barbell · plates · rack
Training
Barbell bent-over row
barbell · plates
Training
Barbell hip thrust
barbell · plates · bench · pad
Training
Barbell curl
barbell · plates
Training
Reverse barbell curl
barbell · plates
Training
EZ-bar lying triceps extension
ez bar · plates · bench
Training
Half-kneeling landmine press
landmine · barbell · plates
Training
Landmine row
landmine · barbell · plates · row handle
Training
Leg press
leg press machine
Training
Hack squat
hack squat machine
Training
Leg extension
leg extension machine
Training
Seated leg curl
seated leg curl machine
Training
Lying leg curl
lying leg curl machine
Training
Machine chest press
chest press machine
Training
Machine shoulder press
shoulder press machine
Training
Machine seated row
row machine
Training
Machine chest-supported row
chest supported row machine
Training
Lat pulldown
lat pulldown machine
Training
Neutral-grip lat pulldown
lat pulldown machine
Training
Pec deck fly
pec deck machine
Training
Reverse pec deck
pec deck machine
Training
Machine hip abduction
hip abduction machine
Training
Machine hip adduction
hip adduction machine
Training
Seated calf raise
seated calf machine
Training
Machine standing calf raise
standing calf machine
Training
Back extension
back extension bench
Training
Machine hip thrust
hip thrust machine
Training
Seated cable row
cable machine · row handle
Training
Standing single-arm cable row
cable machine · row handle
Training
Cable face pull
cable machine · rope handle
Training
Cable chest press
cable machine · handles
Training
Cable chest fly
cable machine · handles
Training
Cable straight-arm pulldown
cable machine · bar handle
Training
Cable triceps pressdown
cable machine · rope handle
Training
Cable overhead triceps extension
cable machine · rope handle
Training
Cable biceps curl
cable machine · bar handle
Training
Cable lateral raise
cable machine · handle
Training
Cable Pallof press
cable machine · handle
Training
Cable wood chop
cable machine · handle
Training
Cable pull-through
cable machine · rope handle
Training
Cable glute kickback
cable machine · ankle cuff
Training
Cable hip adduction
cable machine · ankle cuff
Training
Pull-up
rated pull up bar
Training
Chin-up
rated pull up bar
Training
Scapular pull-up
rated pull up bar
Training
Assisted pull-up
assisted pull up machine
Training
Assisted chin-up
assisted pull up machine
Training
Inverted row
rated low bar
Training
Suspension row
suspension trainer · rated anchor
Training
Parallel-bar dip
parallel bars
Training
Walking
walking space
Training
Brisk walking
walking space
Training
March in place
Ohne Geräte
Training
Step jack
Ohne Geräte
Training
Side step touch
Ohne Geräte
Training
Low-impact skater step
Ohne Geräte
Training
Standing alternating knee raise
Ohne Geräte
Training
Shadow boxing
Ohne Geräte
Training
Stationary cycling
stationary bike
Training
Treadmill walk
treadmill
Training
Treadmill run
treadmill
Training
Elliptical trainer
elliptical
Training
Rowing ergometer
rowing machine
Training
Stair climber
stepmill
Training
Air-bike ergometer
air bike
Training
Jumping jack
Ohne Geräte
Training
Mountain climber
Ohne Geräte
Training
Step-back burpee
Ohne Geräte
Training
Burpee
Ohne Geräte
Training
High knees
Ohne Geräte
Training
Bear crawl
Ohne Geräte
Training
Jump rope
jump rope · clearance
Training
Run
running space
Training
Squat jump
Ohne Geräte
Training
Skater hop
Ohne Geräte
Training
Lateral line hop
Ohne Geräte
Training
Box jump
rated plyometric box
Training
Medicine-ball slam
medicine ball · impact safe floor
Aufwärmen
Arm circles
Ohne Geräte
Aufwärmen
Shoulder circles
Ohne Geräte
Aufwärmen
Controlled trunk rotation
Ohne Geräte
Aufwärmen
Standing hip circle
Ohne Geräte
Aufwärmen
Leg swing forward and back
stable support
Aufwärmen
Lateral leg swing
stable support
Aufwärmen
Ankle circles
Ohne Geräte
Aufwärmen
Cat-cow
Ohne Geräte
Aufwärmen
Quadruped rock-back
Ohne Geräte
Aufwärmen
Inchworm
Ohne Geräte
Mobilität
Thoracic open book
Ohne Geräte
Mobilität
Thread the needle
Ohne Geräte
Mobilität
Seated thoracic rotation
Ohne Geräte
Mobilität
90/90 hip switch
Ohne Geräte
Mobilität
Supported deep-squat mobility
stable support
Mobilität
Wrist circles
Ohne Geräte
Mobilität
Quadruped wrist rock
Ohne Geräte
Mobilität
Scapular circles
Ohne Geräte
Mobilität
Knee-to-wall ankle mobility
wall
Mobilität
Wall slide
wall
Mobilität
Dowel shoulder flexion
dowel
Dehnen
Half-kneeling hip-flexor stretch
Ohne Geräte
Dehnen
Seated hamstring stretch
Ohne Geräte
Dehnen
Supine figure-four stretch
Ohne Geräte
Dehnen
Butterfly stretch
Ohne Geräte
Dehnen
Child pose
Ohne Geräte
Dehnen
Cross-body shoulder stretch
Ohne Geräte
Dehnen
Overhead triceps stretch
Ohne Geräte
Dehnen
Seated neck side stretch
Ohne Geräte
Dehnen
Wrist flexor stretch
Ohne Geräte
Dehnen
Wrist extensor stretch
Ohne Geräte
Dehnen
Wall calf stretch
wall
Dehnen
Bent-knee wall calf stretch
wall
Dehnen
Wall-supported quadriceps stretch
wall
Dehnen
Doorway chest stretch
doorway
Dehnen
Supine hamstring strap stretch
strap
Dehnen
Seated figure-four stretch
stable chair
Dehnen
Seated supported side reach
stable chair
Gleichgewicht
Supported single-leg balance
stable support
Gleichgewicht
Supported tandem stance
stable support
Gleichgewicht
Tandem walk beside support
stable support
Gleichgewicht
Standing weight shift
stable support
Gleichgewicht
Supported heel-to-toe rock
stable support
Im Sitzen
Seated march
stable chair
Im Sitzen
Seated knee extension
stable chair
Im Sitzen
Seated heel raise
stable chair
Im Sitzen
Seated toe raise
stable chair
Im Sitzen
Seated arm reach
stable chair
Im Sitzen
Seated shoulder-blade squeeze
stable chair
Erholung
Calf foam roll
foam roller
Erholung
Quadriceps foam roll
foam roller
Erholung
Glute foam roll
foam roller
Erholung
Upper-back foam roll
foam roller