Speediance Gym Monster Movement Library | 500+ Exercises

Advertisement for Speed and Gym Monster with people exercising and text overlay. Advertisement for Speeddance Gym Monster Movement Library with text and images of gym equipment.

Strength

Pilates

Rowing & Skiing

Warm Up

HYROX

Stretching

Functional

Sports

Strength

Standing Alternating Chest Fly

Standing Alternating Chest Fly

This exercise isolates the pectoralis major while standing, using cables or bands. It challenges core stability as each arm is brought across the body in a controlled, arc-like motion.

Speediance PowerGrip

Speediance PowerGrip

$199.00

Standing Single-Arm Biceps Curl

Standing Single-Arm Biceps Curl

This exercise targets the biceps brachii unilaterally to correct muscular imbalances. Performing it while standing activates the core and stabilizers to prevent body momentum or swinging.

Speediance PowerGrip

Speediance PowerGrip

$199.00

Barbell Squat

Barbell Squat

This complex compound movement is essential for developing lower-body strength, training the quadriceps, hamstrings, and glutes. A tight core is required to maintain a neutral spine while moving the loaded barbell.

Speediance Adjustable Barbell

Speediance Adjustable Barbell

$59.99

Dual-Handle Staggered Deadlift

Dual-Handle Staggered Deadlift

This variation emphasizes unilateral leg strength and hip stability through a slightly offset foot position. Utilizing two handles allows for a neutral grip, which reduces shoulder strain while specifically targeting the posterior chain.

Speediance PowerGrip

Speediance PowerGrip

$199.00

Barbell Alternating Reverse Lunge

Barbell Alternating Reverse Lunge

This overhead pressing movement strengthens the deltoids and the upward rotation of the scapulae. It requires significant core stability to protect the spine while pressing the barbell from the collarbone to full lockout.

Speediance Adjustable Barbell

Speediance Adjustable Barbell

$59.99

Barbell Bench Press

Barbell Bench Press

This is a classic chest exercise that primarily targets the pectorals, triceps, and anterior deltoids. The key lies in controlling the barbell's bar path and keeping the shoulder blades retracted and stable to ensure a safe and effective horizontal press.

Speediance Adjustable Barbell

Speediance Adjustable Barbell

$59.99

Barbell Bent Over Row

Barbell Bent Over Row

By using a hinged position, this exercise strengthens the back muscles—specifically the latissimus dorsi and rhomboids. Maintaining a straight back and total body tension is vital to stabilize the core while pulling the barbell toward the lower ribcage or upper abdominal area.

Speediance Adjustable Barbell

Speediance Adjustable Barbell

$59.99

Standing Tricep Rope Triceps Pushdown

Standing Tricep Rope Triceps Pushdown

Performed at a cable station with a rope attachment, this exercise isolates the triceps through elbow extension. The standing execution allows for a natural range of motion and specifically targets the long head of the triceps.

Speediance Triceps Rope

Speediance Triceps Rope

$58.99

Belted Calf Raise

Belted Calf Raise

Using a weight belt increases resistance for this movement, which primarily targets the gastrocnemius and soleus. Achieving a full range of motion in ankle plantarflexion is crucial to maximize the hypertrophy effect on the calf muscles.

Pilates

The Hundred (Tabletop Legs)

The Hundred (Tabletop Legs)

This classic Pilates exercise involves rhythmic pumping of the arms while the legs are held in a tabletop position. It activates the deep core muscles through sustained contraction combined with coordinated breathing to build endurance and stability.

Diagonal Reach with Counter-Rotation

Diagonal Reach with Counter-Rotation

One arm is guided diagonally outward while the upper body simultaneously performs a counter-rotation. The movement is enabled by stable scapular tracking and a flexible thoracic spine. In a neutral spine position, anti-rotational core tension promotes shoulder girdle stability and improves thoracic mobility.

Supine Leg Circles (Bicycle)

Supine Leg Circles (Bicycle)

In a supine position, the legs are alternately moved forward in a circular motion. The pelvis remains stable, and the lower back stays in constant contact with the floor. The movement is controlled by the core rather than leg momentum, promoting hip mobility, strengthening deep abdominals, and training coordination and rhythm.

Lying Arm Circles

Lying Arm Circles

Lying on the back, the arms are moved in small, controlled circles while extended. The movement is governed by stable scapular tracking, with the ribs kept down and the core continuously activated. This exercise trains shoulder girdle proprioception, improves dynamic stability and mobility, and builds a foundation for loading exercises.

Kneeling Chest Opener (Hug a Tree)

Kneeling Chest Opener (Hug a Tree)

In a kneeling position, the arms are opened to the sides and then gently guided forward. During this, the thoracic spine extends and the shoulder blades are retracted. Combined with deep breaths, this actively opens the ribcage, relaxes the neck and shoulders, and helps correct rounded-shoulder posture.

Quadruped Leg Lifts

Quadruped Leg Lifts

From a quadruped position with a neutral spine, one leg is lifted backward and upward without tilting or rotating the pelvis. The range of motion is limited by core control. This exercise strengthens the glutes and posterior chain while testing the core's anti-rotational stability during unilateral movement.

Kneeling Bicep Curls

Kneeling Bicep Curls

Maintaining a neutral spine in a kneeling position, bicep curls are performed with light weights. With ribs tucked and the core engaged, any leaning or tilting is avoided. This exercise strengthens the arms while requiring stable trunk control in an unstable kneeling stance—following the "core before extremities" principle.

Side-Lying Leg Arcs

Side-Lying Leg Arcs

In a side-lying position, the top leg is moved in a controlled arc forward and then back. The body remains in a straight line with a stable pelvis. The movement is fluid and guided by control, activating multi-dimensional hip mobility while strengthening the lateral core (specifically the gluteus medius and quadratus lumborum).

Roll-Down with Bicep Curls

Roll-Down with Bicep Curls

From a standing or seated position with light weights, the spine rolls down vertebra by vertebra. A bicep curl is integrated at the bottom or during the descent, followed by rolling back up. This combination of arm training with segmental spinal movement requires a stable core during dynamic motion and trains coordination under complex patterns.

Cat-Cow

Cat-Cow

In a quadruped position, the pelvis tilts forward on the inhale, dropping the spine vertebra by vertebra and lifting the head (Cow). On the exhale, the pelvis tilts back, rounding the spine and lowering the head (Cat). Initiated from the pelvis and synced with breath, this activates segmental spinal mobility and builds fundamental body awareness.

Rowing & Skiing

Upper Body Rowing

Upper Body Rowing

This exercise isolates the pulling movement to the upper body, emphasizing the latissimus dorsi, rhomboids, and rear deltoids. By minimizing leg drive, the focus is placed on scapular retraction and arm flexion to strengthen the upper back.

Lower Body Rowing

Lower Body Rowing

This movement emphasizes the leg-press phase of the rowing stroke, engaging the quadriceps, glutes, and hamstrings through explosive extension. The arms and back maintain tension while the lower body generates the primary driving force.

Unilateral Aerobic Skiing

Unilateral Aerobic Skiing

This variation of aerobic cross-country skiing focuses on one arm at a time, emphasizing contralateral core activation and rotational control. The unilateral execution helps identify and correct muscular imbalances while maintaining cardiovascular intensity.

Aerobic Skiing (alternate arm pulls)

Aerobic Skiing (alternate arm pulls)

This aerobic exercise mimics the alternating arm movement of classic cross-country skiing, engaging the core, shoulders, and back in a rhythmic contralateral pattern. The continuous alternating motion increases the heart rate while promoting coordination and muscular endurance.

Aerobic Skiing (Straight Arms)

Aerobic Skiing (Straight Arms)

This variation keeps the arms extended throughout the entire pulling motion, shifting the focus to the latissimus dorsi and rear deltoids while reducing bicep involvement. The long-lever arm increases the range of motion and challenges shoulder stability under rhythmic tension.

Aerobic Rowing

Aerobic Rowing

This full-body cardio exercise simulates the rowing stroke, engaging the legs, core, and upper body sequentially in a fluid, rhythmic pattern. It provides a low-impact yet highly effective workout that improves both cardiovascular endurance and muscular resilience.

Aerobic Skiing (bent arms)

Aerobic Skiing (bent arms)

Mimicking the double-pole technique in cross-country skiing with flexed elbows, this exercise engages the core, shoulders, and triceps in a rhythmic pulling pattern. The continuous, fluid movement elevates the heart rate while building upper-body muscular endurance.

Aerobic Skiing (Seated Position)

Aerobic Skiing (Seated Position)

Performed from a seated position, this variation isolates the upper-body pulling movement by eliminating leg drive. It allows for focused activation of the core, shoulders, and back muscles while maintaining a stable seat, making it suitable for targeted upper-body training or those with limited lower-body function.

Warm Up

High Knees

High Knees

This exercise involves rapidly bringing the knees toward the chest in an alternating fashion while standing, which elevates the heart rate and enhances coordination. A tight core and active arm drive support the rhythmic movement pattern and improve cardiovascular endurance.

Speediance PowerGrip

Speediance PowerGrip

$199.00

High Knee Toe Taps

High Knee Toe Taps

This exercise involves rapidly bringing the knees toward the chest in an alternating fashion while standing, which elevates the heart rate and enhances coordination. A tight core and active arm drive support the rhythmic movement pattern and improve cardiovascular endurance.

Speediance Adjustable Barbell

Speediance Adjustable Barbell

$59.99

Star Jumps

Star Jumps

In this full-body jumping exercise, the arms and legs are simultaneously moved outward to the sides so that the body forms a star shape. It trains the shoulder, core, and leg muscles explosively while increasing heart rate and body coordination.

Bodyweight Push-Up

Bodyweight Push-Up

This is a classic upper-body pressing exercise that primarily strengthens the pectorals, anterior deltoids, and triceps, while also providing excellent core stability training. The key is to maintain a straight body line and develop upper-body endurance through controlled lowering and pushing phases.

Speediance PowerGrip

Speediance PowerGrip

$199.00

Bodyweight Squat

Bodyweight Squat

Through the repeated flexion and extension of the legs, this exercise strengthens the quadriceps, hamstrings, and glutes. A neutral spine and stable weight distribution are fundamental for building foundational lower-body strength and mobility.

Alternating Cross Crunch

Alternating Cross Crunch

In this exercise, the elbow is alternately brought diagonally toward the opposite knee, specifically targeting the oblique abdominal muscles. The combination of rotation and tension improves core control and lateral waist definition.

Plank Jacks

Plank Jacks

From a forearm plank position, the legs are simultaneously opened and closed, requiring high core stability while increasing the heart rate. The shoulder and core muscles must work constantly to stabilize the hip position.

Burpee Popup

Burpee Popup

This exercise combines a squat, plank, and jump into a high-intensity full-body movement. It rapidly increases the heart rate and promotes cardiopulmonary endurance, lower-limb explosive power, and overall coordination.

Mountain Climbers

Mountain Climbers

From a push-up position, the knees are alternately and rapidly pulled toward the chest, training core stability against rotation as well as hip flexor endurance. A stable shoulder girdle is crucial for this efficient cardio and core exercise during fast execution.

Bodyweight Split Squat

Bodyweight Split Squat

With a staggered foot stance, this exercise intensively trains the anterior leg and glutes unilaterally. Compared to the classic squat, it allows for more targeted correction of muscular imbalances and improves hip stability.

HYROX

Dual-Handle Thruster

Dual-Handle Thruster

This exercise combines a squat with an overhead press. By driving through the legs, power is transferred through the core to the upper extremities, training the legs, core, and shoulder muscles. The parallel grip with both hands facilitates a natural hand position and can serve as effective simulation training for the HYROX Med Ball Push Press.

Overhead Squat

Overhead Squat

This demanding exercise challenges full-body stability by holding a barbell overhead while performing a deep squat. It requires exceptional shoulder mobility, core rigidity, and hip control to maintain balance throughout the entire downward movement.

Jump Lunge With Floor Touch

Jump Lunge With Floor Touch

Combining split-jump lunges with ground-contact control, this exercise trains lower-limb explosive power, body coordination, and core stabilization. It effectively develops the athletic skills required for HYROX—quick direction changes, continuous power output, and dynamic balance control.

Standing Dual-Handle High-to-Low Chest Press

Standing Dual-Handle High-to-Low Chest Press

This exercise follows a descending pressing path from top to bottom, primarily training the pectorals while improving core stability and anti-rotational control. It effectively promotes HYROX-relevant skills such as continuous upper-body pressing, core stability, and coordinated full-body power delivery.

Power Knees

Power Knees

This dynamic striking movement mimics a Thai boxing knee strike, engaging the hip flexors, core, and shoulders in an explosive upward motion. It develops lower-body power generation while simultaneously improving coordination and rotational control.

Running In Place

Running In Place

This exercise trains stride frequency, coordination, and cardiopulmonary endurance while promoting core stability and the ability for continuous output. It effectively improves HYROX-relevant skills such as rhythm control and aerobic endurance related to running.

Aerobic Skiing (bent arms)

Aerobic Skiing (bent arms)

Mimicking the double-pole technique in cross-country skiing with flexed elbows, this exercise engages the core, shoulders, and triceps in a rhythmic pulling pattern. The continuous, fluid movement elevates the heart rate while building upper-body muscular endurance.

Bent-Over Alternating Row

Bent-Over Alternating Row

From a hinged torso position, the handles are alternately pulled toward the ribcage to specifically target the latissimus dorsi and rhomboids. The alternating pattern requires constant core tension to prevent torso rotation and effectively engage the back muscles unilaterally.

Single-Arm High Pull

Single-Arm High Pull

This exercise trains the upper back, rear deltoids, and core stability while improving unilateral power delivery and coordinative control. It effectively develops the skills needed for pulling movements and stable power output under load, as required in HYROX.

Stretching

Seated Wide-Leg Forward Fold

Seated Wide-Leg Forward Fold

This seated stretch targets the inner thighs, hamstrings, and lower back by hinging forward from the hips with the legs spread wide. Keeping a straight back during the forward fold enhances the flexibility of the adductors and the posterior chain.

Trapezius Stretch

Trapezius Stretch

This stretch releases tension in the upper trapezius and neck by gently pulling the head to the side while stabilizing the opposite shoulder. It targets the upper back and neck area, helping to alleviate stiffness caused by prolonged sitting or upper-body training.

Kneeling Back Stretch

Kneeling Back Stretch

Performed in a kneeling position by sitting the hips back toward the heels while reaching the arms forward, this stretch creates a long curve through the spine. It gently mobilizes the thoracic and lumbar spine while stretching the latissimus dorsi.

Kneeling Inner Thigh Stretch

Kneeling Inner Thigh Stretch

This stretch targets the adductors by adopting a wide kneeling position and shifting the hips backward. It effectively opens the groin and improves hip mobility, which is particularly beneficial for those who regularly perform squats or lunges.

Supine Hamstring Stretch

Supine Hamstring Stretch

Performed lying on the back, one leg is gently raised using a resistance band or towel while the other leg remains straight on the floor. It allows for a controlled stretch of the hamstrings while keeping the spine in a neutral position.

Anterior Deltoid Stretch

Anterior Deltoid Stretch

This stretch targets the front of the shoulder by extending one arm behind the torso and holding onto a stable point. It helps release tension in the anterior deltoid and chest muscles often associated with pressing exercises and prolonged rounded-shoulder posture.

Chest Stretch

Chest Stretch

This stretch opens the chest muscles by pulling the shoulder blades back and bracing the arms against a stable surface. It counteracts the rounded-shoulder posture commonly caused by long periods of sitting or heavy pressing workouts.

Brettzel Stretch

Brettzel Stretch

This mobility stretch combines thoracic rotation, hip flexion, and quadriceps extension in a supine position to improve spinal mobility and hip flexibility. It is highly effective for relieving lower back tension and improving rotational range of motion.

Forearm Extensor Stretch

Forearm Extensor Stretch

This stretch targets the forearm extensors by gently flexing the wrist with the arm extended and fingers pointing downward. It helps relieve tension caused by repetitive gripping movements or exercises involving wrist extension.

Standing Quad Stretch

Standing Quad Stretch

Performed while standing, one knee is bent to bring the heel toward the glutes while holding a support for balance. It targets the quadriceps and hip flexors, helping to maintain flexibility in the anterior thigh muscles.

Functional

Side Hover

Side Hover

This side plank variation challenges lateral core stability by holding the body in a straight line, supported by one forearm and the side of the foot. It targets the obliques, gluteus medius, and shoulder stabilizers to resist gravity.

Side Hover Rotation

Side Hover Rotation

Building on the side plank, this dynamic movement adds a rotational component by threading the top arm under the torso and then reaching toward the ceiling. It combines core stability with thoracic mobility, improving rotational control and spinal flexibility.

Sumo Calf Raise

Sumo Calf Raise

This calf raise exercise is performed with a wide stance and toes pointed outward, emphasizing the medial (inner) head of the gastrocnemius. The sumo position alters the pull angle, providing a unique stimulus for calf development and ankle stability.

Standing Cable External Rotation

Standing Cable External Rotation

This exercise targets the rotator cuff, specifically the infraspinatus and teres minor, by rotating the shoulder outward against cable resistance. It is essential for shoulder health and helps balance the internal rotators often overdeveloped by pressing exercises.

Standing Single-Leg

Standing Single-Leg

This balance-oriented exercise challenges proprioception and lower-body stability by maintaining a standing position on one leg with an upright posture. It strengthens the stabilizers of the ankle, knee, and hip while improving body awareness and control.

Tabletop Shoulder Tap

Tabletop Shoulder Tap

From a tabletop position (hands and knees), this exercise involves lifting one hand to touch the opposite shoulder while maintaining core stability. It challenges anti-rotational control and shoulder stability in a quadruped stance.

Plank with Hip Drop

Plank with Hip Drop

This exercise begins in a forearm plank. The hips are rotated to the side in a controlled manner, briefly touching the floor before returning—alternating sides. It merges core strength with mobility, training the obliques and hip stabilizers.

Superman T (Lying)

Superman T (Lying)

Lying face down, this exercise involves lifting the arms, chest, and legs simultaneously off the floor while the arms are extended to the sides in a "T" shape. It strengthens the entire posterior chain, including the erector spinae, glutes, and scapular retractors.

High Knee Clap

High Knee Clap

This dynamic cardio exercise combines high knees with a hand clap under the raised thigh at the peak of each rep. It elevates the heart rate while challenging coordination, rhythm, and core activation.

Dynamic Superman

Dynamic Superman

This bodyweight exercise performed while lying prone lifts the arms, chest, and legs simultaneously. It strengthens the lower back, glutes, and the entire posterior chain while promoting core stability and body coordination.

Sports

Pallof Press

Pallof Press

This anti-rotation exercise involves pressing a cable or band away from the chest while resisting rotational forces. It strengthens the deep core muscles, particularly the obliques and transversus abdominis, through isometric contraction.

Speediance PowerGrip

Speediance PowerGrip

$199.00

Bodyweight Straight Leg Raise

Bodyweight Straight Leg Raise

Performed lying on the back, this exercise involves lifting straightened legs toward the ceiling while keeping the lower back in contact with the floor. It targets the lower abdominals and hip flexors, developing core control and lower-body stability.

Standing Dual-Handle Chest Press

Standing Dual-Handle Chest Press

In a staggered stance, both handles are pressed forward at chest height while the core is activated for stability. This targets the pectoralis major, anterior deltoids, and triceps from a functional standing position.

Speediance PowerGrip

Speediance PowerGrip

$199.00

Standing Horizontal Woodchops

Standing Horizontal Woodchops

This rotational exercise mimics a horizontal chopping motion across the torso, engaging the obliques, shoulders, and hips through controlled horizontal rotation. It develops rotational core strength and coordination in an athletic standing position.

Seal Jacks

Seal Jacks

This jumping jack variation involves clapping the hands together in front of the body at the peak of the movement rather than overhead. It offers similar cardiovascular benefits with reduced shoulder strain, making it a shoulder-friendly alternative.

Reverse Lunge With Twist

Reverse Lunge With Twist

This exercise combines a reverse lunge with a torso rotation toward the front leg, integrating lower-body strength with core rotation. It simultaneously challenges dynamic balance, hip stability, and thoracic mobility.

Dual-Handle Front Squat

Dual-Handle Front Squat

This squat variation uses two handles held at shoulder height in front of the body. It emphasizes an upright torso position and requires coordination of the quadriceps, core, and upper back to maintain correct alignment throughout the movement.

Speediance PowerGrip

Speediance PowerGrip

$199.00

Lateral Crossover - Shuffle

Lateral Crossover - Shuffle

This agility exercise involves lateral movement where one foot is alternately crossed in front of and behind the other. It improves multi-directional speed, coordination, and hip mobility, making it valuable for athletic training.

U Line - lateral Shuffle

U Line - lateral Shuffle

This lateral movement drill follows a U-shaped path, combining side shuffles with directional changes. It enhances agility, change-of-direction speed, and lower-body control in a sport-specific pattern.

Jumping Lunges To Squat

Jumping Lunges To Squat

This explosive plyometric exercise alternates between jumping lunges and a squat position, combining power development with muscular endurance. It targets the quadriceps, glutes, and calves while elevating the heart rate for cardiovascular conditioning.

Smarter Training Starts Here

Recovery, Strength & Science-Based Fitness

View all posts
This Mother’s Day, Give the Timeless Gift of Strength, Health, and Longevity with Speediance
This Mother’s Day, Give the Timeless Gift of Strength, Health, and Longevity with Speediance

Motherhood is a journey filled with boundless love, joy, and challenges. As we celebrate Mother’s Day, it’s crucial to recognize...

Read more
Best Home Gym Gift for Moms (2026 Guide)
Best Home Gym Gift for Moms (2026 Guide)

Between school runs, work, and everything in between, most moms don’t have time for a 60-minute gym session. That’s why...

Read more
Master the Pallof Press with Cable| Ultimate Core Stability Guide
Master the Pallof Press with Cable| Ultimate Core Stability Guide

In the pursuit of a strong, resilient body, the core often takes center stage. While crunches and sit-ups have their...

Read more