1 Bodyweight Squat 83% American Council on Exercise (ACE) 2019 Squat Add 2 Squat (level 2: squat without a chair) 83% British Heart Foundation 2026 Squat Add 3 Bodyweight squats 83% Midlands Partnership / Combined Healthcare NHS Trust – North Staffordshire Wellbeing College 2026 Squat Add 4 Squat (basic squat) 83% Healthline 2019 Squat Add 5 Squat 83% Mayo Clinic 2025 Squat Add 6 Prisoner Squat 83% National Academy of Sports Medicine (NASM) 2026 Squat Add 7 Mini-squats 83% NHS (nhs.uk) 2017 Squat Add 8 Air Squat 83% University of Wyoming Campus Recreation 2021 Squat Add 9 Squat 83% Verywell Fit 2003 Squat Add 10 Goblet Squat 83% National Academy of Sports Medicine (NASM) 2026 Squat Add 11 Goblet Squat 83% University of Wyoming Campus Recreation 2021 Squat Add 12 Goblet Squat 83% Verywell Fit 2019 Squat Add 13 Barbell Back Squat 83% University of Wyoming Campus Recreation 2021 Squat Add 14 Dumbbell Front Squat 83% National Academy of Sports Medicine (NASM) 2026 Squat Add 15 Barbell Front Squats 83% Verywell Fit 2020 Squat Add 16 Wall Sits 83% Verywell Fit 2010 Squat Add 17 Sit-to-Stands 83% Arthritis Foundation 2024 Squat Add 18 Chair stand 67% Harvard Health Publishing 2025 Squat Add 19 Sit-to-stand 67% Healthwise (published by HealthLinkBC) 2022 Squat Add 20 Sit-to-stand 83% NHS (nhs.uk) 2017 Squat Add 21 Sit to stand 67% NHS inform (NHS 24, Scotland) 2023 Squat Add 22 Sit to stand from chair 67% South Tees Hospitals NHS Foundation Trust 2022 Squat Add 23 Sit to stand/stand to sit 67% Worcestershire Acute Hospitals NHS Trust 2024 Squat Add 24 Leg Press With Resistance Band 83% Arthritis Foundation 2024 Squat Add 25 Leg Press 83% National Academy of Sports Medicine (NASM) 2026 Squat Add 26 Keiser Leg Press 83% University of Wyoming Campus Recreation 2024 Squat Add 27 Leg Press 83% Verywell Fit 2007 Squat Add 28 Deadlift With Resistance Band 83% Arthritis Foundation 2025 Hinge Add 29 Deadlift 83% British Heart Foundation 2026 Hinge Add 30 Deadlift 83% Healthline 2019 Hinge Add 31 Deadlifts 83% Hospital for Special Surgery (HSS) 2023 Hinge Add 32 Barbell Deadlift 83% National Academy of Sports Medicine (NASM) 2026 Hinge Add 33 Barbell Deadlift 83% University of Wyoming Campus Recreation 2021 Hinge Add 34 Deadlifts 83% Verywell Fit 2007 Hinge Add 35 Kettlebell Swings 83% Verywell Fit 2019 Hinge Add 36 Bridge With Leg Extension Progression 83% Arthritis Foundation 2021 Hinge Add 37 Good Mornings 83% Verywell Fit 2008 Hinge Add 38 Lunge (forward lunge) 83% Healthline 2019 Lunge Add 39 Forward Lunge 83% University of Wyoming Campus Recreation 2021 Lunge Add 40 Lunges 83% Verywell Fit 2009 Lunge Add 41 Reverse lunges 83% Hospital for Special Surgery (HSS) 2023 Lunge Add 42 Backward Lunge 83% University of Wyoming Campus Recreation 2021 Lunge Add 43 Lateral Lunge 83% University of Wyoming Campus Recreation 2021 Lunge Add 44 Side Lunges 83% Verywell Fit 2021 Lunge Add 45 Bulgarian Split Squat 83% National Academy of Sports Medicine (NASM) 2026 Lunge Add 46 Bulgarian Split Squat 83% Verywell Fit 2019 Lunge Add 47 Step-Ups 83% Arthritis Foundation 2024 Lunge Add 48 Step-up 83% NHS (nhs.uk) 2017 Lunge Add 49 Press up 83% British Heart Foundation 2026 Push Add 50 Push ups – with an adapted version 83% Midlands Partnership / Combined Healthcare NHS Trust – North Staffordshire Wellbeing College 2026 Push Add 51 Pushup 83% Healthline 2026 Push Add 52 Incline Push-Up 83% National Academy of Sports Medicine (NASM) 2026 Push Add 53 Push-Up 83% National Academy of Sports Medicine (NASM) 2026 Push Add 54 Pushup-Neutral Handprint 83% University of Wyoming Campus Recreation 2021 Push Add 55 Push-Ups 83% Verywell Fit 2008 Push Add 56 Wall press-up 83% NHS (nhs.uk) 2017 Push Add 57 Barbell Bench Press 83% National Academy of Sports Medicine (NASM) 2026 Push Add 58 Bench Press 83% Verywell Fit 2008 Push Add 59 Dumbbell Bench Press 83% University of Wyoming Campus Recreation 2021 Push Add 60 Chest Press 83% Verywell Fit 2007 Push Add 61 Dumbbell Shoulder Press 83% University of Wyoming Campus Recreation 2021 Push Add 62 Dumbbell Overhead Press 83% Verywell Fit 2007 Push Add 63 Bench Dips 83% National Academy of Sports Medicine (NASM) 2026 Push Add 64 Triceps Dips 67% Verywell Fit 2010 Push Add 65 Triceps Extension With Resistance Band 83% Arthritis Foundation 2026 Push Add 66 Overhead Tricep Extension 83% University of Wyoming Campus Recreation 2021 Push Add 67 Tricep Extension 83% Verywell Fit 2020 Push Add 68 Cybex Lateral Shoulder Raise 83% University of Wyoming Campus Recreation 2024 Push Add 69 Lateral Raises 83% Verywell Fit 2019 Push Add 70 Barbell Bent-over Row 83% University of Wyoming Campus Recreation 2021 Pull Add 71 SA Dumbbell Row on Bench 83% University of Wyoming Campus Recreation 2021 Pull Add 72 Row With Resistance Band 83% Arthritis Foundation 2026 Pull Add 73 Seated Cable Row 83% Verywell Fit 2007 Pull Add 74 KFT-Seated Lat Pulldown 83% University of Wyoming Campus Recreation 2022 Pull Add 75 Lat Pulldowns 83% Verywell Fit 2008 Pull Add 76 Pull-Up 83% National Academy of Sports Medicine (NASM) 2026 Pull Add 77 Barbell Inverted Row 83% University of Wyoming Campus Recreation 2021 Pull Add 78 Biceps Curl With Resistance Band 83% Arthritis Foundation 2026 Pull Add 79 Biceps curls 83% NHS (nhs.uk) 2017 Pull Add 80 Barbell Bicep Curl 83% University of Wyoming Campus Recreation 2021 Pull Add 81 Biceps Curls 83% Verywell Fit 2007 Pull Add 82 Reverse Fly With Resistance Band 83% Arthritis Foundation 2026 Pull Add 83 Face Pull 83% National Academy of Sports Medicine (NASM) 2026 Pull Add 84 Dumbbell Reverse Fly 83% University of Wyoming Campus Recreation 2021 Pull Add 85 Face Pulls 83% Verywell Fit 2018 Pull Add 86 Farmer's Carry 83% Verywell Fit 2020 Carry Add 87 Modified Plank With Progression 83% Arthritis Foundation 2021 Core Add 88 Plank (traditional high plank) 83% Cleveland Clinic 2021 Core Add 89 Plank 83% National Academy of Sports Medicine (NASM) 2026 Core Add 90 Plank 83% Verywell Fit 2008 Core Add 91 Side plank 67% Cleveland Clinic 2021 Core Add 92 Side Plank 83% National Academy of Sports Medicine (NASM) 2026 Core Add 93 Side Plank 83% Verywell Fit 2016 Core Add 94 Bird Dog exercise 67% Healthline 2019 Core Add 95 Bird Dog 83% National Academy of Sports Medicine (NASM) 2026 Core Add 96 Bird Dog (Foundational) 83% University of Wyoming Campus Recreation 2021 Core Add 97 Bird Dog 83% Verywell Fit 2008 Core Add 98 Dead Bug 83% Arthritis Foundation 2021 Core Add 99 Dead Bugs 67% Hospital for Special Surgery (HSS) 2023 Core Add 100 Dead Bug 83% National Academy of Sports Medicine (NASM) 2026 Core Add 101 Dead Bug 83% University of Wyoming Campus Recreation 2021 Core Add 102 Dead Bug 67% Verywell Fit 2019 Core Add 103 Seated Crunch 83% Arthritis Foundation 2021 Core Add 104 Abdominal Crunch 83% University of Wyoming Campus Recreation 2021 Core Add 105 Reverse Crunch 83% Verywell Fit 2007 Core Add 106 Russian twist 83% Healthline 2019 Core Add 107 Russian Twist 83% National Academy of Sports Medicine (NASM) 2026 Core Add 108 Pallof Press with Band (stationary) 83% University of Wyoming Campus Recreation 2021 Core Add 109 Superman Trunk Raise With Progression 83% Arthritis Foundation 2021 Core Add 110 Standing or Seated Hamstring Stretch 83% Arthritis Foundation 2026 Mobility Add 111 Cat Cow Stretch 83% Verywell Fit 2004 Mobility Add 112 Child's Pose 83% National Academy of Sports Medicine (NASM) 2026 Mobility Add 113 Child's Pose 83% Verywell Fit 2004 Mobility Add 114 Calf Stretch 83% Arthritis Foundation 2026 Mobility Add 115 Calf stretch 83% NHS (nhs.uk) 2017 Mobility Add 116 Chest stretch 83% NHS (nhs.uk) 2017 Mobility Add 117 One-leg stand 83% NHS (nhs.uk) 2017 Balance Add 118 Heel-to-toe walk 83% NHS (nhs.uk) 2017 Balance Add 119 Heel-toe walking 67% NHS inform (NHS 24, Scotland) 2023 Balance Add 120 Calf Raise 83% Arthritis Foundation 2026 Balance Add 121 Toe Stand 67% MedlinePlus (U.S. National Library of Medicine) 2026 Balance Add 122 Calf raises 83% NHS (nhs.uk) 2017 Balance Add 123 Standing Calf Raises 83% Verywell Fit 2020 Balance Add 124 Side Leg Raise 83% Arthritis Foundation 2026 Balance Add 125 Sideways leg lift 83% NHS (nhs.uk) 2017 Balance Add 126 Hip abduction in standing 67% Worcestershire Acute Hospitals NHS Trust 2024 Balance Add 127 Jacks 83% Arthritis Foundation 2026 Cardio / conditioning Add 128 Jumping Jacks 83% National Academy of Sports Medicine (NASM) 2026 Cardio / conditioning Add 129 Burpee 83% Healthline 2019 Cardio / conditioning Add 130 Mountain Climbers 83% Verywell Fit 2012 Cardio / conditioning Add 131 March 83% Arthritis Foundation 2025 Cardio / conditioning Add 132 Hip marching 83% NHS (nhs.uk) 2017 Cardio / conditioning Add 