ਇੰਡੀਆ ਹੈਲਥ ਰਿੰਗ ਦਾ ਹਿੱਸਾ

MoveLab

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All 365 ਕਸਰਤਾਂ

Filter by muscle, equipment or difficulty. 70 need no equipment at all and 215 can be done at home.

Muscle

Equipment

Pattern

Level

2 4 A B C D E F G H I J K L M N O P Q R S T U V W Z

2

21s Barbell CurlBiceps · Barbell + EZ bar

4

45-Degree Back ExtensionGlutes · Machine

A

Ab Wheel RolloutAbs · Ab wheel Alternating Dumbbell CurlBiceps · Dumbbells Archer Pull-UpLats · Pull-up bar + Bodyweight Archer Push-UpChest · Bodyweight Arnold PressFront deltoid · Dumbbells + Bench Assisted DipTriceps · Machine Assisted Pull-Up MachineLats · Machine

B

Back ExtensionLower back · Machine + Bodyweight Band External RotationRotator cuff · Resistance band Band Face PullRear deltoid · Resistance band Band Lat PulldownLats · Resistance band Band Pallof PressObliques · Resistance band Band Pull-ApartRear deltoid · Resistance band Band Straight-Arm PulldownLats · Resistance band Band WoodchopObliques · Resistance band Band-Assisted Nordic CurlHamstrings · Bodyweight + Resistance band Band-Assisted Pull-UpLats · Pull-up bar + Resistance band Band-Resisted Push-UpChest · Bodyweight + Resistance band Banded Dead BugAbs · Bodyweight + Resistance band Banded Good MorningHamstrings · Resistance band Banded Lateral WalkGlutes · Resistance band Barbell Back SquatQuadriceps · Barbell Barbell Bench PressChest · Barbell + Bench Barbell Bent-Over RowUpper back · Barbell Barbell CurlBiceps · Barbell Barbell Floor PressTriceps · Barbell Barbell Good MorningHamstrings · Barbell Barbell Hip ThrustGlutes · Barbell + Bench Barbell PulloverLats · Barbell + Bench Barbell Reverse LungeQuadriceps · Barbell Barbell RolloutAbs · Barbell Barbell ShrugTrapezius · Barbell Barbell Split SquatQuadriceps · Barbell Barbell ThrusterQuadriceps · Barbell Barbell Upright RowSide deltoid · Barbell Barbell Wrist CurlForearms · Barbell + Bench Battle Rope WaveFront deltoid · Machine Bear CrawlAbs · Bodyweight Behind-the-Back Barbell Wrist CurlForearms · Barbell Bench DipTriceps · Bench + Bodyweight Bicycle CrunchObliques · Bodyweight Bird DogLower back · Bodyweight Body SawAbs · Bodyweight + Suspension trainer Bodyweight Calf RaiseCalves · Bodyweight Bodyweight LungeQuadriceps · Bodyweight Bodyweight SquatQuadriceps · Bodyweight Box JumpQuadriceps · Box or step + Bodyweight Box SquatQuadriceps · Barbell + Box or step Broad JumpQuadriceps · Bodyweight Bulgarian Split SquatQuadriceps · Dumbbells + Bench BurpeeQuadriceps · Bodyweight Burpee Broad JumpQuadriceps · Bodyweight

C

Cable CrunchAbs · Cable machine Cable CurlBiceps · Cable machine Cable External RotationRotator cuff · Cable machine Cable Face PullRear deltoid · Cable machine Cable FlyChest · Cable machine Cable Front RaiseFront deltoid · Cable machine Cable Glute KickbackGlutes · Cable machine Cable Hip AbductionGlutes · Cable machine Cable Lateral RaiseSide deltoid · Cable machine Cable Pull-ThroughGlutes · Cable machine Cable Rear Delt FlyRear deltoid · Cable machine Cable ShrugTrapezius · Cable machine Cable Side BendObliques · Cable machine Cable Triceps KickbackTriceps · Cable machine Cable Triceps PushdownTriceps · Cable machine Cable Upright RowSide deltoid · Cable machine Cable WoodchopObliques · Cable machine Captain's Chair Knee RaiseHip flexors · Machine Chest DipChest · Dip bars + Bodyweight Chest-Supported Dumbbell RowUpper back · Dumbbells + Bench Chin-UpLats · Pull-up bar + Bodyweight ClamshellGlutes · Bodyweight + Resistance band Clap Push-UpChest · Bodyweight Close-Grip Bench PressTriceps · Barbell + Bench Close-Grip Lat PulldownLats · Cable machine + Machine Close-Grip Push-UpTriceps · Bodyweight Commando Pull-UpLats · Pull-up bar + Bodyweight Concentration CurlBiceps · Dumbbells + Bench Conventional DeadliftGlutes · Barbell Copenhagen PlankAdductors · Bodyweight + Bench Cossack SquatAdductors · Bodyweight + Kettlebell Crab WalkTriceps · Bodyweight Cross-Body Mountain ClimberObliques · Bodyweight CrunchAbs · Bodyweight Curtsy LungeGlutes · Bodyweight + Dumbbells

D

Dead BugAbs · Bodyweight Dead HangForearms · Pull-up bar + Bodyweight Decline Barbell Bench PressChest · Barbell + Bench Decline CrunchAbs · Bench Decline Dumbbell FlyChest · Dumbbells + Bench Decline Dumbbell PressChest · Dumbbells + Bench ਡਿਕਲਾਈਨ ਪੁਸ਼-ਅੱਪChest · Bodyweight + Box or step Decline Sit-UpAbs · Bench Deficit DeadliftGlutes · Barbell + Weight plate Deficit Push-UpChest · Bodyweight + Dumbbells Depth JumpQuadriceps · Box or step + Bodyweight Diamond Push-UpTriceps · Bodyweight Donkey Calf RaiseCalves · Machine + Bodyweight Drag CurlBiceps · Barbell Dumbbell Bench PressChest · Dumbbells + Bench Dumbbell CurlBiceps · Dumbbells Dumbbell DeadliftGlutes · Dumbbells Dumbbell Floor PressChest · Dumbbells Dumbbell FlyChest · Dumbbells + Bench Dumbbell Front RaiseFront deltoid · Dumbbells Dumbbell Hip ThrustGlutes · Dumbbells + Bench Dumbbell Lateral RaiseSide deltoid · Dumbbells Dumbbell PulloverLats · Dumbbells + Bench Dumbbell Rear Delt FlyRear deltoid · Dumbbells Dumbbell Romanian DeadliftHamstrings · Dumbbells Dumbbell ShrugTrapezius · Dumbbells Dumbbell Side BendObliques · Dumbbells Dumbbell Skull CrusherTriceps · Dumbbells + Bench Dumbbell SnatchGlutes · Dumbbells Dumbbell Split SquatQuadriceps · Dumbbells Dumbbell SquatQuadriceps · Dumbbells Dumbbell Step-UpQuadriceps · Dumbbells + Box or step Dumbbell SwingGlutes · Dumbbells Dumbbell ThrusterQuadriceps · Dumbbells Dumbbell Triceps KickbackTriceps · Dumbbells + Bench Dumbbell Upright RowSide deltoid · Dumbbells Dumbbell Walking LungeQuadriceps · Dumbbells Dumbbell Wrist CurlForearms · Dumbbells + Bench

E

EZ Bar CurlBiceps · EZ bar

F

Farmer's WalkForearms · Dumbbells + Kettlebell Flutter KickHip flexors · Bodyweight Forward LungeQuadriceps · Bodyweight + Dumbbells Frog PumpGlutes · Bodyweight Front Rack CarryAbs · Kettlebell + Dumbbells Front SquatQuadriceps · Barbell

G

Glute BridgeGlutes · Bodyweight Goblet SquatQuadriceps · Dumbbells + Kettlebell

H

Hack Squat MachineQuadriceps · Machine Half-Kneeling Pallof PressObliques · Cable machine Hammer CurlBiceps · Dumbbells Handstand Push-UpFront deltoid · Bodyweight Hang CleanGlutes · Barbell Hanging Knee RaiseHip flexors · Pull-up bar + Bodyweight Hanging Leg RaiseHip flexors · Pull-up bar + Bodyweight Hanging Windshield WiperObliques · Pull-up bar + Bodyweight Heel TapObliques · Bodyweight Heels-Elevated Goblet SquatQuadriceps · Dumbbells + Weight plate High KneesHip flexors · Bodyweight High Step-UpGlutes · Bodyweight + Box or step High-to-Low Cable FlyChest · Cable machine Hindu Push-UpChest · Bodyweight Hip Abduction MachineGlutes · Machine Hollow Body HoldAbs · Bodyweight Hollow RockAbs · Bodyweight

I

Incline Barbell Bench PressChest · Barbell + Bench Incline Dumbbell CurlBiceps · Dumbbells + Bench Incline Dumbbell FlyChest · Dumbbells + Bench Incline Dumbbell PressChest · Dumbbells + Bench Incline Dumbbell RowUpper back · Dumbbells + Bench Incline Machine PressChest · Machine Incline Push-UpChest · Bodyweight + Bench Incline Rear Delt RaiseRear deltoid · Dumbbells + Bench Inverted RowUpper back · Bodyweight + Barbell

J

JM PressTriceps · Barbell + Bench Jumping JackCalves · Bodyweight Jumping LungeQuadriceps · Bodyweight

K

Kettlebell CleanGlutes · Kettlebell Kettlebell DeadliftGlutes · Kettlebell Kettlebell Overhead PressFront deltoid · Kettlebell Kettlebell Romanian DeadliftHamstrings · Kettlebell Kettlebell RowLats · Kettlebell Kettlebell SnatchGlutes · Kettlebell Kettlebell SwingGlutes · Kettlebell Kettlebell ThrusterQuadriceps · Kettlebell Knee Push-UpChest · Bodyweight

L

L-SitAbs · Bodyweight + Dip bars L-Sit Pull-UpLats · Pull-up bar + Bodyweight Landmine 180Obliques · Landmine + Barbell Landmine PressFront deltoid · Landmine + Barbell Landmine RowUpper back · Landmine + Barbell ਲੈਂਡਮਾਈਨ ਸਕੁਐਟQuadriceps · Landmine + Barbell Lat PulldownLats · Cable machine + Machine Lateral LungeAdductors · Bodyweight + Dumbbells Lateral Step-UpGlutes · Bodyweight + Box or step Leaning Cable Lateral RaiseSide deltoid · Cable machine Leg ExtensionQuadriceps · Machine Leg PressQuadriceps · Machine Leg Press Calf RaiseCalves · Machine Long-Lever PlankAbs · Bodyweight Low-to-High Cable ChopObliques · Cable machine Low-to-High Cable FlyChest · Cable machine Lying Dumbbell Lateral RaiseSide deltoid · Dumbbells + Bench Lying Leg CurlHamstrings · Machine Lying Leg RaiseHip flexors · Bodyweight Lying Triceps ExtensionTriceps · EZ bar + Bench

M

Machine Biceps CurlBiceps · Machine Machine Chest PressChest · Machine Machine CrunchAbs · Machine Machine Hip ThrustGlutes · Machine Machine Lateral RaiseSide deltoid · Machine Machine PulldownLats · Machine Machine PulloverLats · Machine Machine RowUpper back · Machine Machine Shoulder PressFront deltoid · Machine Machine Triceps ExtensionTriceps · Machine Meadows RowLats · Landmine + Barbell Medicine Ball SlamAbs · Medicine ball Mountain ClimberAbs · Bodyweight

N

Narrow-Stance Leg PressQuadriceps · Machine Negative Pull-UpLats · Pull-up bar + Bodyweight Neutral-Grip Dumbbell PressChest · Dumbbells + Bench Neutral-Grip Lat PulldownLats · Cable machine + Machine Neutral-Grip Pull-UpLats · Pull-up bar + Bodyweight Nordic Hamstring CurlHamstrings · Bodyweight

O

Oblique CrunchObliques · Bodyweight One-Arm Push-UpChest · Bodyweight Overhead Cable Triceps ExtensionTriceps · Cable machine Overhead CarryFront deltoid · Kettlebell + Dumbbells Overhead Dumbbell Triceps ExtensionTriceps · Dumbbells Overhead SquatQuadriceps · Barbell

P

Pallof PressObliques · Cable machine Pause SquatQuadriceps · Barbell Paused Bench PressChest · Barbell + Bench Paused DeadliftGlutes · Barbell Pec DeckChest · Machine Pendlay RowUpper back · Barbell Pike Push-UpFront deltoid · Bodyweight Pistol SquatQuadriceps · Bodyweight PlankAbs · Bodyweight Plank Up-DownAbs · Bodyweight Plank with Leg LiftAbs · Bodyweight Plate Front RaiseFront deltoid · Weight plate Plate Lateral RaiseSide deltoid · Weight plate Plate Pinch CarryForearms · Weight plate Power CleanGlutes · Barbell Preacher CurlBiceps · EZ bar + Bench Prone Y RaiseTrapezius · Dumbbells + Bench Pseudo Planche Push-UpChest · Bodyweight Pull-UpLats · Pull-up bar + Bodyweight Push PressFront deltoid · Barbell Push-UpChest · Bodyweight Push-Up with Shoulder TapChest · Bodyweight

Q

Quadruped Hip ExtensionGlutes · Bodyweight

R

Rack PullTrapezius · Barbell Renegade RowUpper back · Dumbbells Resistance Band Calf RaiseCalves · Resistance band Resistance Band Chest PressChest · Resistance band Resistance Band CurlBiceps · Resistance band Resistance Band FlyChest · Resistance band Resistance Band Front RaiseFront deltoid · Resistance band Resistance Band Glute BridgeGlutes · Resistance band + Bodyweight Resistance Band KickbackGlutes · Resistance band Resistance Band Lateral RaiseSide deltoid · Resistance band Resistance Band Leg CurlHamstrings · Resistance band Resistance Band Leg ExtensionQuadriceps · Resistance band Resistance Band Overhead PressFront deltoid · Resistance band Resistance Band Overhead Triceps ExtensionTriceps · Resistance band Resistance Band Romanian DeadliftHamstrings · Resistance band Resistance Band RowUpper back · Resistance band Resistance Band ShrugTrapezius · Resistance band Resistance Band Triceps PushdownTriceps · Resistance band Reverse CrunchAbs · Bodyweight Reverse CurlForearms · EZ bar Reverse HyperextensionGlutes · Machine Reverse LungeQuadriceps · Bodyweight + Dumbbells Reverse Pec DeckRear deltoid · Machine Reverse Wrist CurlForearms · Dumbbells + Bench Reverse-Grip Lat PulldownLats · Cable machine + Machine RKC PlankAbs · Bodyweight Romanian DeadliftHamstrings · Barbell Rope Hammer CurlBiceps · Cable machine Rope Triceps PushdownTriceps · Cable machine Rotational Medicine Ball ThrowObliques · Medicine ball Russian TwistObliques · Bodyweight + Weight plate

S

Scapular Pull-UpTrapezius · Pull-up bar + Bodyweight Scissor KickHip flexors · Bodyweight Seated Barbell Overhead PressFront deltoid · Barbell + Bench Seated Cable RowUpper back · Cable machine + Machine Seated Cable TwistObliques · Cable machine Seated Calf RaiseCalves · Machine Seated Dumbbell Lateral RaiseSide deltoid · Dumbbells + Bench Seated Dumbbell Shoulder PressFront deltoid · Dumbbells + Bench Seated Good MorningLower back · Barbell + Bench Seated Leg CurlHamstrings · Machine Side PlankObliques · Bodyweight Side Plank with Hip DipObliques · Bodyweight Single-Arm Cable FlyChest · Cable machine Single-Arm Dumbbell Bench PressChest · Dumbbells + Bench Single-Arm Dumbbell Overhead PressFront deltoid · Dumbbells Single-Arm Dumbbell RowLats · Dumbbells + Bench Single-Arm Kettlebell SwingGlutes · Kettlebell Single-Arm Landmine PressFront deltoid · Landmine + Barbell Single-Arm Lat PulldownLats · Cable machine Single-Arm Overhead Triceps ExtensionTriceps · Dumbbells Single-Leg Calf RaiseCalves · Bodyweight Single-Leg ExtensionQuadriceps · Machine Single-Leg Glute BridgeGlutes · Bodyweight Single-Leg Hip ThrustGlutes · Bodyweight + Bench Single-Leg PressQuadriceps · Machine Single-Leg Romanian DeadliftHamstrings · Dumbbells + Kettlebell Single-Leg Wall SitQuadriceps · Bodyweight Sissy SquatQuadriceps · Bodyweight Sit-UpAbs · Bodyweight Skater HopGlutes · Bodyweight Sled PushQuadriceps · Machine Smith Machine Bench PressChest · Smith machine + Bench Smith Machine Calf RaiseCalves · Smith machine + Box or step Smith Machine Incline PressChest · Smith machine + Bench Smith Machine Romanian DeadliftHamstrings · Smith machine Smith Machine RowUpper back · Smith machine Smith Machine Shoulder PressFront deltoid · Smith machine + Bench Smith Machine ShrugTrapezius · Smith machine Smith Machine SquatQuadriceps · Smith machine Snatch-Grip DeadliftUpper back · Barbell Spider CurlBiceps · Dumbbells + Bench Spiderman Push-UpChest · Bodyweight Squat JumpQuadriceps · Bodyweight Squat ThrustQuadriceps · Bodyweight Stability Ball Leg CurlHamstrings · Bodyweight Staggered-Hand Push-UpChest · Bodyweight Stair ClimbQuadriceps · Bodyweight + Box or step Standing Ab Wheel RolloutAbs · Ab wheel Standing Band TwistObliques · Resistance band Standing Barbell Overhead PressFront deltoid · Barbell Standing Calf RaiseCalves · Machine Standing Dumbbell Calf RaiseCalves · Dumbbells Standing Dumbbell Shoulder PressFront deltoid · Dumbbells Standing Leg CurlHamstrings · Machine Star Side PlankObliques · Bodyweight Step-UpQuadriceps · Bodyweight + Box or step Stiff-Leg DeadliftHamstrings · Barbell Straight-Arm PulldownLats · Cable machine Suitcase CarryObliques · Dumbbells + Kettlebell Sumo DeadliftGlutes · Barbell Sumo SquatAdductors · Dumbbells + Kettlebell SupermanLower back · Bodyweight Svend PressChest · Weight plate

T

T-Bar RowUpper back · Barbell + Machine Tempo Push-UpChest · Bodyweight Tibialis RaiseCalves · Bodyweight Toe Touch CrunchAbs · Bodyweight Toes to BarAbs · Pull-up bar + Bodyweight Towel Pull-UpForearms · Pull-up bar + Bodyweight Trap Bar DeadliftQuadriceps · Barbell Triceps DipTriceps · Dip bars + Bodyweight TRX FalloutAbs · Suspension trainer TRX PlankAbs · Suspension trainer + Bodyweight TRX Push-UpChest · Suspension trainer + Bodyweight TRX RowUpper back · Suspension trainer + Bodyweight Tuck JumpQuadriceps · Bodyweight

U

Underhand Barbell RowLats · Barbell

V

V-UpAbs · Bodyweight

W

Walking LungeQuadriceps · Bodyweight + Dumbbells Wall BallQuadriceps · Medicine ball Wall Push-UpChest · Bodyweight Wall SitQuadriceps · Bodyweight Weighted PlankAbs · Bodyweight + Weight plate Weighted Pull-UpLats · Pull-up bar + Weight plate Weighted Sit-UpAbs · Bodyweight + Weight plate Wide-Grip Pull-UpLats · Pull-up bar + Bodyweight Wide-Grip Push-UpChest · Bodyweight Wide-Grip Seated Cable RowUpper back · Cable machine + Machine Wrist RollerForearms · Weight plate

Z

Z PressFront deltoid · Barbell + Dumbbells Zercher SquatQuadriceps · Barbell Zottman CurlBiceps · Dumbbells

Muscle roles follow standard kinesiology references and are described by joint action rather than by gym convention — see how this site is built. Energy figures are derived from the 2024 Adult Compendium of Physical Activities. Every reference is named and dated on the sources page. General information only — not medical or coaching advice. Load, form and progression should be adjusted to your own experience and any injury history. When in doubt, get coached in person.

ਸਰੋਤ·Published exercise references·MUSCLE ROLES ASSIGNED BY JOINT ACTION·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026

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This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.

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Following changes nothing here — every page stays open, with no account and no wall.

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