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- Squat without weight
- Legs
- Bodyweight
- Strength
- Sets: 4
Squat without weight
- Primary muscle group: Legs
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 4
- Description: Stand with your feet shoulder-width apart. Ensure your knees and feet point in the same direction. Extend your arms out in front of you for balance or keep them by your sides to raise as you descend. Keep your head up and torso upright. Inhale deeply. Begin your squat by simultaneously bending your hips and knees. Lower your body until your thighs are parallel with the floor. If your arms are by your sides, raise them in front of you as you descend to help maintain balance. Exhale as you push through your heels to return to the starting position. Repeat for the prescribed number of repetitions.
- Average reps per set*: 32.0
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Proper Form: Keep your feet shoulder-width apart, your back straight, and chest up to avoid unnecessary strain on your back.
- Depth is Key: Aim to squat as deeply as you can comfortably go. Ideally, your thighs should be parallel to the ground or lower if your mobility allows it.
- Engage Your Core: Tighten your abdominal muscles throughout the movement to protect your lower back and improve balance.
- Heels on the Ground: Ensure your heels remain flat on the ground when squatting, as this helps maintain stability and proper posture.
- Knees in Line with Toes: Your knees should track in the same direction as your toes to avoid unnecessary stress on your joints.
- Controlled Movements: Perform the squats in a slow and controlled manner to maximize muscle engagement and reduce the risk of injury.
- Breath Control: Breathe in while lowering your body and breathe out while pushing back up to help maintain a steady rhythm and proper oxygen flow.
- Focus Forward: Keep your gaze forward to maintain balance and ensure proper alignment of your spine.
- Warm-Up: Always start with a warm-up to prepare your muscles and joints for the exercise, reducing the risk of injury.
- Consistency: Practice regularly to improve strength, flexibility, and overall performance.
Exercise overview
Exercise ID: 00361
Description: Stand with your feet shoulder-width apart. Ensure your knees and feet point in the same direction. Extend your arms out in front of you for balance or keep them by your sides to raise as you descend. Keep your head up and torso upright. Inhale deeply. Begin your squat by simultaneously bending your hips and knees. Lower your body until your thighs are parallel with the floor. If your arms are by your sides, raise them in front of you as you descend to help maintain balance. Exhale as you push through your heels to return to the starting position. Repeat for the prescribed number of repetitions.
Average reps per set*: 32.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Form: Keep your feet shoulder-width apart, your back straight, and chest up to avoid unnecessary strain on your back.
- Depth is Key: Aim to squat as deeply as you can comfortably go. Ideally, your thighs should be parallel to the ground or lower if your mobility allows it.
- Engage Your Core: Tighten your abdominal muscles throughout the movement to protect your lower back and improve balance.
- Heels on the Ground: Ensure your heels remain flat on the ground when squatting, as this helps maintain stability and proper posture.
- Knees in Line with Toes: Your knees should track in the same direction as your toes to avoid unnecessary stress on your joints.
- Controlled Movements: Perform the squats in a slow and controlled manner to maximize muscle engagement and reduce the risk of injury.
- Breath Control: Breathe in while lowering your body and breathe out while pushing back up to help maintain a steady rhythm and proper oxygen flow.
- Focus Forward: Keep your gaze forward to maintain balance and ensure proper alignment of your spine.
- Warm-Up: Always start with a warm-up to prepare your muscles and joints for the exercise, reducing the risk of injury.
- Consistency: Practice regularly to improve strength, flexibility, and overall performance.
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- Lunge or split squat without weight
- Legs
- Bodyweight
- Strength
- Sets: 4
Lunge or split squat without weight
- Primary muscle group: Legs
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 4
- Description: Stand straight with your hands either by your sides or placed on your hips. Inhale as you take a large step forward with one leg and lower the knee of your back leg until it almost touches the floor, keeping your torso upright. Exhale as you drive back up with your front leg and step back into a standing position. Repeat the lunge with your opposite leg.Keep alternating the leg with which you lunge.
- Average reps per set*: 23.0
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Keep your torso upright and shoulders back throughout the movement.
- Engage your core to help stabilize your body.
- Ensure your front knee stays directly above your front ankle. Avoid letting it extend beyond your toes.
- Position your feet about hip-width apart to improve balance and stability.
- Lower your body slowly to maintain control and maximize muscle engagement.
- Avoid letting your back knee hit the ground.
- Inhale as you lower your body and exhale as you return to the starting position.
- Aim to evenly distribute your weight between both legs.
- You can extend your arms out to the sides or place your hands on your hips to help with balance.
- If you're finding it challenging, reduce the depth of your lunge initially and increase it as you get stronger.
Exercise overview
Exercise ID: 00206
Description: Stand straight with your hands either by your sides or placed on your hips. Inhale as you take a large step forward with one leg and lower the knee of your back leg until it almost touches the floor, keeping your torso upright. Exhale as you drive back up with your front leg and step back into a standing position. Repeat the lunge with your opposite leg.Keep alternating the leg with which you lunge.
Average reps per set*: 23.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Keep your torso upright and shoulders back throughout the movement.
- Engage your core to help stabilize your body.
- Ensure your front knee stays directly above your front ankle. Avoid letting it extend beyond your toes.
- Position your feet about hip-width apart to improve balance and stability.
- Lower your body slowly to maintain control and maximize muscle engagement.
- Avoid letting your back knee hit the ground.
- Inhale as you lower your body and exhale as you return to the starting position.
- Aim to evenly distribute your weight between both legs.
- You can extend your arms out to the sides or place your hands on your hips to help with balance.
- If you're finding it challenging, reduce the depth of your lunge initially and increase it as you get stronger.
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- Push up
- Chest
- Bodyweight
- Strength
- Sets: 4
Push up
- Primary muscle group: Chest
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 4
- Description: Rest your knees, feet and hands on a gym mat. Extend your feet backward and straighten your whole body so that only your toes and your hands touch the ground. Your hands should be a little bit more than shoulder width apart. Keep your body straight and your elbows slightly tucked in. This is your starting position. Inhale as you lower your chest to the floor by bending your elbows. Then reverse the movement and go back to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average reps per set*: 15.0
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Position your hands slightly wider than shoulder-width apart for better stability and muscle engagement.
- Maintain a straight line from your head to your heels. Avoid sagging your hips or sticking your buttocks up in the air.
- Engage your core muscles throughout the movement to protect your back and improve strength.
- Keep your elbows tucked closer to your body, forming an angle of about 45 degrees. This reduces stress on the shoulders and activates the chest muscles more effectively.
- Inhale as you lower your body towards the ground and exhale as you push back up. This helps maintain a consistent rhythm and improves oxygen flow.
- Lower your body until your chest nearly touches the ground to maximize muscle activation and ensure a full range of motion.
- Perform push-ups in a controlled manner, focusing on the quality of each rep rather than speed. This enhances muscle engagement and reduces the risk of injury.
- If you're a beginner, start with modified push-ups on your knees or incline push-ups using a bench or elevated surface.
- For advanced variations, try diamond push-ups, decline push-ups, or one-handed push-ups to add challenges and target different muscle groups.
- Always include a proper warm-up before starting your push-up routine and cool down with stretches afterward. This prevents injury and aids in muscle recovery.
- Consistency is key. Incorporate push-ups into your regular workout routine, gradually increasing the number of reps and sets as you build strength.
Exercise overview
Exercise ID: 00270
Description: Rest your knees, feet and hands on a gym mat. Extend your feet backward and straighten your whole body so that only your toes and your hands touch the ground. Your hands should be a little bit more than shoulder width apart. Keep your body straight and your elbows slightly tucked in. This is your starting position. Inhale as you lower your chest to the floor by bending your elbows. Then reverse the movement and go back to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average reps per set*: 15.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Position your hands slightly wider than shoulder-width apart for better stability and muscle engagement.
- Maintain a straight line from your head to your heels. Avoid sagging your hips or sticking your buttocks up in the air.
- Engage your core muscles throughout the movement to protect your back and improve strength.
- Keep your elbows tucked closer to your body, forming an angle of about 45 degrees. This reduces stress on the shoulders and activates the chest muscles more effectively.
- Inhale as you lower your body towards the ground and exhale as you push back up. This helps maintain a consistent rhythm and improves oxygen flow.
- Lower your body until your chest nearly touches the ground to maximize muscle activation and ensure a full range of motion.
- Perform push-ups in a controlled manner, focusing on the quality of each rep rather than speed. This enhances muscle engagement and reduces the risk of injury.
- If you're a beginner, start with modified push-ups on your knees or incline push-ups using a bench or elevated surface.
- For advanced variations, try diamond push-ups, decline push-ups, or one-handed push-ups to add challenges and target different muscle groups.
- Always include a proper warm-up before starting your push-up routine and cool down with stretches afterward. This prevents injury and aids in muscle recovery.
- Consistency is key. Incorporate push-ups into your regular workout routine, gradually increasing the number of reps and sets as you build strength.
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- Plank
- Core
- Bodyweight
- Strength
- Sets: 3
Plank
- Primary muscle group: Core
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 3
- Description: Rest your knees, feet and elbows on a gym mat. Extend your feet backward and straighten your whole body so that only your toes and your elbows touch the ground. Your feet should be close together and your elbows should be positioned directly under your shoulders. Make sure that your lower back sags or your butt rises. Instead, ensure that your body is straight and rigid. Your core muscles must be contracted during the whole exercise. Hold this position for the desired period of time. Then go back to the starting position to rest. You have completed your first repetition.
- Average duration per set*: 0:01:21 (h:mm:ss)
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Proper Alignment: Make sure your body forms a straight line from your shoulders to your heels. Avoid letting your hips sag or rise too high.
- Engage Your Core: Tighten your abdominal muscles as if bracing for a punch. This helps to stabilize your spine and maintain proper form.
- Avoid Neck Strain: Keep your neck in line with your spine by looking at a spot on the floor just a few inches in front of your hands.
- Breathe Steadily: Instead of holding your breath, take slow, deep breaths. This helps to maintain oxygen flow to your muscles, aiding endurance and form.
- Check Wrists and Elbows: Align your wrists directly under your shoulders, and ensure your elbows are not locked.
- Too challenging? Drop to your knees but keep the straight line from your shoulders to your knees.
- Too easy? Try lifting one leg at a time or switch to a side plank for added difficulty.
- Start by holding the plank for 20-30 seconds and gradually increase your time as your strength improves.
- Focus on Quality over Quantity: It’s better to hold a proper plank for a shorter duration than to hold a poor form for longer. Quality trumps quantity.
- Use a Mirror for Feedback: When possible, perform the plank in front of a mirror to ensure proper form. This can help you catch and correct misalignments.
- Incorporate Planks into Your Routine: Use planks as part of your warm-up or cool-down routine to build core strength systematically.
Exercise overview
Exercise ID: 00442
Description: Rest your knees, feet and elbows on a gym mat. Extend your feet backward and straighten your whole body so that only your toes and your elbows touch the ground. Your feet should be close together and your elbows should be positioned directly under your shoulders. Make sure that your lower back sags or your butt rises. Instead, ensure that your body is straight and rigid. Your core muscles must be contracted during the whole exercise. Hold this position for the desired period of time. Then go back to the starting position to rest. You have completed your first repetition.
Average duration per set*: 0:01:21 (h:mm:ss)
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Alignment: Make sure your body forms a straight line from your shoulders to your heels. Avoid letting your hips sag or rise too high.
- Engage Your Core: Tighten your abdominal muscles as if bracing for a punch. This helps to stabilize your spine and maintain proper form.
- Avoid Neck Strain: Keep your neck in line with your spine by looking at a spot on the floor just a few inches in front of your hands.
- Breathe Steadily: Instead of holding your breath, take slow, deep breaths. This helps to maintain oxygen flow to your muscles, aiding endurance and form.
- Check Wrists and Elbows: Align your wrists directly under your shoulders, and ensure your elbows are not locked.
- Too challenging? Drop to your knees but keep the straight line from your shoulders to your knees.
- Too easy? Try lifting one leg at a time or switch to a side plank for added difficulty.
- Start by holding the plank for 20-30 seconds and gradually increase your time as your strength improves.
- Focus on Quality over Quantity: It’s better to hold a proper plank for a shorter duration than to hold a poor form for longer. Quality trumps quantity.
- Use a Mirror for Feedback: When possible, perform the plank in front of a mirror to ensure proper form. This can help you catch and correct misalignments.
- Incorporate Planks into Your Routine: Use planks as part of your warm-up or cool-down routine to build core strength systematically.
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- Burpee
- Full Body
- Bodyweight
- Cardio
- Sets: 4
Burpee
- Primary muscle group: Full Body
- Exercise type: Bodyweight
- Exercise goal: Cardio
- Sets: 4
- Description: Standing Position: Begin by standing with your feet shoulder-width apart. Keep your back straight, chest out, and arms at your sides. Squat Down: Lower yourself into a squat by bending your knees and driving them slightly past your toes while bringing your butt down. Your feet should remain flat on the floor. Place your hands on the floor (palms down) in front of your feet. High Plank Position: Kick your legs back to enter a high plank position with your body in a straight line from shoulders to heels. Keep your arms locked and head straight, looking slightly ahead. Lower Down: Bend your elbows and bring your body toward the floor to the bottom part of a push-up. Keep your body straight and core tight. Rise Back Up: Push yourself back up to the high plank position, maintaining a straight body. Return to Squat: Jump your legs forward to return to the squat position. Ensure your feet are flat on the floor. Explosive Jump: Launch yourself upward in an explosive jump, reaching your arms toward the ceiling. Reset: Land back in the original standing position and repeat the process for additional repetitions.
- Average reps per set*: 12.0
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Master Basic Movements: Before attempting full burpees, ensure you have a solid foundation in push-ups, plank holds, and squat jumps. Mastering these movements will make your burpees smoother and more efficient.
- Controlled Descent: When lowering your body to the ground, focus on controlling your descent rather than dropping down too quickly. This can help prevent injuries and make the transition smoother.
- Engage Core: Keep your core engaged throughout the movement to protect your spine and increase stability. This will help you perform the exercise more efficiently and with better form.
- Breathing Technique: Breathe in during the jump and breathe out when you hit the plank position. Proper breathing helps in maintaining stamina and ensuring a consistent heart rate.
- Modify if Necessary: If you're just starting out or find the movement too challenging, modify your burpees by stepping back into the plank position instead of jumping or by removing the jump at the end.
- Pace Yourself: Don’t rush through your burpees. Maintain a steady, controlled pace to ensure you're performing each segment of the movement correctly. Speed can come once you have mastered the form.
- Foot Placement: When jumping forward from the plank position, land with your feet outside your hands for better stability. This wider stance provides a solid base for the upward jump.
- Soft Landing: When you jump at the end of the burpee, focus on landing softly to reduce impact on your joints. This can help prevent injuries, particularly to your knees and ankles.
- Arm Position: Keep your hands shoulder-width apart when placing them on the ground. This provides a stable base and ensures your shoulders, wrists, and elbows are aligned properly.
Exercise overview
Exercise ID: 00435
Description: Standing Position: Begin by standing with your feet shoulder-width apart. Keep your back straight, chest out, and arms at your sides. Squat Down: Lower yourself into a squat by bending your knees and driving them slightly past your toes while bringing your butt down. Your feet should remain flat on the floor. Place your hands on the floor (palms down) in front of your feet. High Plank Position: Kick your legs back to enter a high plank position with your body in a straight line from shoulders to heels. Keep your arms locked and head straight, looking slightly ahead. Lower Down: Bend your elbows and bring your body toward the floor to the bottom part of a push-up. Keep your body straight and core tight. Rise Back Up: Push yourself back up to the high plank position, maintaining a straight body. Return to Squat: Jump your legs forward to return to the squat position. Ensure your feet are flat on the floor. Explosive Jump: Launch yourself upward in an explosive jump, reaching your arms toward the ceiling. Reset: Land back in the original standing position and repeat the process for additional repetitions.
Average reps per set*: 12.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Master Basic Movements: Before attempting full burpees, ensure you have a solid foundation in push-ups, plank holds, and squat jumps. Mastering these movements will make your burpees smoother and more efficient.
- Controlled Descent: When lowering your body to the ground, focus on controlling your descent rather than dropping down too quickly. This can help prevent injuries and make the transition smoother.
- Engage Core: Keep your core engaged throughout the movement to protect your spine and increase stability. This will help you perform the exercise more efficiently and with better form.
- Breathing Technique: Breathe in during the jump and breathe out when you hit the plank position. Proper breathing helps in maintaining stamina and ensuring a consistent heart rate.
- Modify if Necessary: If you're just starting out or find the movement too challenging, modify your burpees by stepping back into the plank position instead of jumping or by removing the jump at the end.
- Pace Yourself: Don’t rush through your burpees. Maintain a steady, controlled pace to ensure you're performing each segment of the movement correctly. Speed can come once you have mastered the form.
- Foot Placement: When jumping forward from the plank position, land with your feet outside your hands for better stability. This wider stance provides a solid base for the upward jump.
- Soft Landing: When you jump at the end of the burpee, focus on landing softly to reduce impact on your joints. This can help prevent injuries, particularly to your knees and ankles.
- Arm Position: Keep your hands shoulder-width apart when placing them on the ground. This provides a stable base and ensures your shoulders, wrists, and elbows are aligned properly.
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- Bench dip without weights
- Arms
- Bodyweight
- Strength
- Sets: 4
Bench dip without weights
- Primary muscle group: Arms
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 4
- Description: Position two benches parallel to each other, ensuring they are stable. Stand between the benches. Place your hands on the inside edge of one bench and your heels on the other bench. Suspend your bottom between the benches, keeping your body straight and core engaged. Exhale as you bend your elbows and lower your body slowly until your elbows form a 90-degree angle or you feel a slight stretch in your shoulders. Inhale as you extend your elbows and raise your body back to the starting position. Repeat the movements for the desired number of repetitions.
- Average reps per set*: 14.0
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Hand Placement: Ensure your hands are shoulder-width apart on the bench to maintain balance and maximize muscle engagement.
- Maintain Hip Position: Keep your hips close to the bench. Shifting your hips forward can strain your shoulders and reduce the effectiveness of the exercise.
- Knee Position for Intensity: To make the exercise easier, bend your knees and keep your feet flat on the floor. For increased difficulty, extend your legs fully, keeping your feet together with heels on the ground.
- Control Your Descent: Lower your body in a controlled manner, focusing on a steady, slow movement. This increases muscle tension and reduces injury risk.
- Elbow Position: Keep your elbows pointed directly behind you. Allowing them to flare out can put undue stress on your shoulder joints.
- Range of Motion: Aim to bend your elbows to a 90-degree angle at the bottom part of the movement for optimal tricep activation. Avoid dipping too low to prevent shoulder strain.
- Core Engagement: Engage your core muscles throughout the movement to stabilize your body and prevent unwanted swaying.
- Breathing Technique: Inhale as you lower your body down and exhale as you push yourself back up to ensure proper oxygen flow and muscle function.
- Avoid Locking Elbows: At the top of the movement, avoid locking your elbows out completely. This keeps tension on the triceps and reduces joint strain.
- Check Bench Height: Use a bench or surface that allows you to lower yourself comfortably without hitting the floor, typically around knee-height.
Exercise overview
Exercise ID: 00458
Description: Position two benches parallel to each other, ensuring they are stable. Stand between the benches. Place your hands on the inside edge of one bench and your heels on the other bench. Suspend your bottom between the benches, keeping your body straight and core engaged. Exhale as you bend your elbows and lower your body slowly until your elbows form a 90-degree angle or you feel a slight stretch in your shoulders. Inhale as you extend your elbows and raise your body back to the starting position. Repeat the movements for the desired number of repetitions.
Average reps per set*: 14.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Hand Placement: Ensure your hands are shoulder-width apart on the bench to maintain balance and maximize muscle engagement.
- Maintain Hip Position: Keep your hips close to the bench. Shifting your hips forward can strain your shoulders and reduce the effectiveness of the exercise.
- Knee Position for Intensity: To make the exercise easier, bend your knees and keep your feet flat on the floor. For increased difficulty, extend your legs fully, keeping your feet together with heels on the ground.
- Control Your Descent: Lower your body in a controlled manner, focusing on a steady, slow movement. This increases muscle tension and reduces injury risk.
- Elbow Position: Keep your elbows pointed directly behind you. Allowing them to flare out can put undue stress on your shoulder joints.
- Range of Motion: Aim to bend your elbows to a 90-degree angle at the bottom part of the movement for optimal tricep activation. Avoid dipping too low to prevent shoulder strain.
- Core Engagement: Engage your core muscles throughout the movement to stabilize your body and prevent unwanted swaying.
- Breathing Technique: Inhale as you lower your body down and exhale as you push yourself back up to ensure proper oxygen flow and muscle function.
- Avoid Locking Elbows: At the top of the movement, avoid locking your elbows out completely. This keeps tension on the triceps and reduces joint strain.
- Check Bench Height: Use a bench or surface that allows you to lower yourself comfortably without hitting the floor, typically around knee-height.
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- Mountain climber
- Full Body
- Bodyweight
- Strength
- Sets: 3
Mountain climber
- Primary muscle group: Full Body
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 3
- Description: Start Position: Begin in a standard pushup position, with your hands and toes supporting your weight. Keep your body in a straight line from head to heels. Prepare to Move: Flex one knee and hip to bring one leg forward until your knee is approximately under your hip. This is your starting position. Explosive Switch: Quickly switch the positions of your legs by extending the bent leg back to the starting pushup position and simultaneously bringing the other leg forward with the knee under the hip. Continuous Motion: Continue to explosively switch legs in an alternating fashion. Duration: Maintain this movement rhythmically for 20-30 seconds. End Position: Finish by bringing both legs back to the starting pushup position. Remember to keep your core engaged and your movements controlled throughout the exercise.
- Average reps per set*: 26.0
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain a Strong Plank Position: Keep your core engaged and your body in a straight line from head to heels. Avoid letting your hips sag or pike.
- Focus on Your Form: Quality over quantity. It's better to perform fewer reps with proper form than to do many with poor technique.
- Controlled Movements: Bring your knees towards your chest in a controlled manner rather than rushing through the motions. This reduces the risk of injury and increases muscle engagement.
- Breathe Steadily: Keep your breathing consistent. Exhale as you draw your knee in and inhale as you extend your leg back.
- Neutral Head Position: Keep your head in a neutral position by looking slightly forward. This helps avoid neck strain and maintains better alignment.
- Hand Placement: Your hands should be directly under your shoulders, providing a stable base and reducing the risk of wrist strain.
- Engage Your Legs: Actively use your leg muscles to drive your knees towards your chest. This helps to keep your lower body engaged and boosts the intensity of the exercise.
- Stay Light on Your Toes: Aim to keep the impact on your toes light and quick. This not only helps with speed but also increases agility and coordination.
- Use a Soft Surface: If you experience wrist discomfort, try performing the exercise on a mat or cushioned surface to provide extra support.
- Progress Gradually: If you are a beginner, start slow and increase your speed and intensity gradually as you become more comfortable with the movement.
- Mix It Up: Incorporate variations such as cross-body mountain climbers or adding a pause when your knee is closest to your chest to target different muscle groups and keep the workout challenging.
Exercise overview
Exercise ID: 00226
Description: Start Position: Begin in a standard pushup position, with your hands and toes supporting your weight. Keep your body in a straight line from head to heels. Prepare to Move: Flex one knee and hip to bring one leg forward until your knee is approximately under your hip. This is your starting position. Explosive Switch: Quickly switch the positions of your legs by extending the bent leg back to the starting pushup position and simultaneously bringing the other leg forward with the knee under the hip. Continuous Motion: Continue to explosively switch legs in an alternating fashion. Duration: Maintain this movement rhythmically for 20-30 seconds. End Position: Finish by bringing both legs back to the starting pushup position. Remember to keep your core engaged and your movements controlled throughout the exercise.
Average reps per set*: 26.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain a Strong Plank Position: Keep your core engaged and your body in a straight line from head to heels. Avoid letting your hips sag or pike.
- Focus on Your Form: Quality over quantity. It's better to perform fewer reps with proper form than to do many with poor technique.
- Controlled Movements: Bring your knees towards your chest in a controlled manner rather than rushing through the motions. This reduces the risk of injury and increases muscle engagement.
- Breathe Steadily: Keep your breathing consistent. Exhale as you draw your knee in and inhale as you extend your leg back.
- Neutral Head Position: Keep your head in a neutral position by looking slightly forward. This helps avoid neck strain and maintains better alignment.
- Hand Placement: Your hands should be directly under your shoulders, providing a stable base and reducing the risk of wrist strain.
- Engage Your Legs: Actively use your leg muscles to drive your knees towards your chest. This helps to keep your lower body engaged and boosts the intensity of the exercise.
- Stay Light on Your Toes: Aim to keep the impact on your toes light and quick. This not only helps with speed but also increases agility and coordination.
- Use a Soft Surface: If you experience wrist discomfort, try performing the exercise on a mat or cushioned surface to provide extra support.
- Progress Gradually: If you are a beginner, start slow and increase your speed and intensity gradually as you become more comfortable with the movement.
- Mix It Up: Incorporate variations such as cross-body mountain climbers or adding a pause when your knee is closest to your chest to target different muscle groups and keep the workout challenging.
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- Single leg glute bridge
- Legs
- Bodyweight
- Strength
- Sets: 4
Single leg glute bridge
- Primary muscle group: Legs
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 4
- Description: Starting Position: Lie on your back with your legs straight and your arms by your sides. Prepare: Flex your right knee and place your right foot flat on the floor. Leg Position: Keep your left leg straight and level with your torso. Lift: Exhale as you raise your hips off the floor by extending your right hip. Your body should form a straight line from your shoulders to your left foot. Hold: Maintain this position for a count of two. Lower: Inhale as you slowly lower your hips back to the starting position. Repetitions: Complete the prescribed number of repetitions. Switch Legs: Repeat the exercise with your opposite leg.
- Average reps per set*: 22.0
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Proper Alignment: Make sure your body forms a straight line from your shoulders to your knees at the peak of the movement. Keep your core engaged to maintain proper alignment and avoid arching your lower back.
- Foot Placement: Position your supporting foot close to your glutes to maximize glute activation. The closer your heel is to your glutes, the more you engage the glute muscles.
- Heel Drive: Drive through the heel of your supporting foot rather than the toes. This ensures you're targeting your glutes and hamstrings more effectively.
- Breath Control: Exhale as you lift your hips and inhale as you lower them. Proper breathing helps maintain a consistent rhythm and ensures adequate oxygen delivery to your muscles.
- Control Your Movements: Avoid using momentum. Focus on slow, controlled lifts and descents to fully engage the glutes and hamstrings. This increases muscle activation and reduces the risk of injury.
- Hip Extension: Fully extend your hips at the top of the movement, squeezing your glutes for maximum contraction. Avoid overextending your lower back; the movement should come from your hips.
- Knee Tracking: Keep the knee of your supporting leg aligned over your foot. Your knee should not cave inward or splay outward.
- Upper Body Stability: Press your arms and shoulders firmly into the ground to stabilize your upper body. This helps maintain balance and focus the work on your glutes.
- Progression and Variation: Once you master the single-leg glute bridge, you can increase the difficulty by holding a weight on your hips, or performing the exercise on an elevated surface to increase the range of motion.
- Mind-Muscle Connection: Focus on feeling your glutes working throughout the exercise. Visualize the muscles contracting and relaxing with each repetition to enhance muscle engagement and effectiveness.
Exercise overview
Exercise ID: 00348
Description: Starting Position: Lie on your back with your legs straight and your arms by your sides. Prepare: Flex your right knee and place your right foot flat on the floor. Leg Position: Keep your left leg straight and level with your torso. Lift: Exhale as you raise your hips off the floor by extending your right hip. Your body should form a straight line from your shoulders to your left foot. Hold: Maintain this position for a count of two. Lower: Inhale as you slowly lower your hips back to the starting position. Repetitions: Complete the prescribed number of repetitions. Switch Legs: Repeat the exercise with your opposite leg.
Average reps per set*: 22.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Proper Alignment: Make sure your body forms a straight line from your shoulders to your knees at the peak of the movement. Keep your core engaged to maintain proper alignment and avoid arching your lower back.
- Foot Placement: Position your supporting foot close to your glutes to maximize glute activation. The closer your heel is to your glutes, the more you engage the glute muscles.
- Heel Drive: Drive through the heel of your supporting foot rather than the toes. This ensures you're targeting your glutes and hamstrings more effectively.
- Breath Control: Exhale as you lift your hips and inhale as you lower them. Proper breathing helps maintain a consistent rhythm and ensures adequate oxygen delivery to your muscles.
- Control Your Movements: Avoid using momentum. Focus on slow, controlled lifts and descents to fully engage the glutes and hamstrings. This increases muscle activation and reduces the risk of injury.
- Hip Extension: Fully extend your hips at the top of the movement, squeezing your glutes for maximum contraction. Avoid overextending your lower back; the movement should come from your hips.
- Knee Tracking: Keep the knee of your supporting leg aligned over your foot. Your knee should not cave inward or splay outward.
- Upper Body Stability: Press your arms and shoulders firmly into the ground to stabilize your upper body. This helps maintain balance and focus the work on your glutes.
- Progression and Variation: Once you master the single-leg glute bridge, you can increase the difficulty by holding a weight on your hips, or performing the exercise on an elevated surface to increase the range of motion.
- Mind-Muscle Connection: Focus on feeling your glutes working throughout the exercise. Visualize the muscles contracting and relaxing with each repetition to enhance muscle engagement and effectiveness.
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