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