Core Exercises
100
Data Source
2.5M+ Verified Lifts
Archer Push Ups
None
Shoulders (Deltoids), Triceps
Barbell Calf Raise
Barbell
Calves, Ankles
Barbell Lunge
Barbell
Calves, Core
Barbell Reverse Lunge
Barbell
Calves, Core
Bent Over Dumbbell Row
Dumbbells
Shoulders (Deltoids), Biceps
Bodyweight Squat
None
Calves, Core
Burpees
None
Shoulders (Deltoids), Triceps
Cable Overhead Tricep Extension
Cable Machine, Rope Handle
Shoulders (Deltoids), Triceps
Cable Pull Through
Cable Machine, Rope Handle
Core, Glutes
Cable Woodchopper
Cable Machine
Shoulders (Deltoids), Obliques
Chin Ups
Pull-Up Bar
Biceps, Forearms
Clap Pull Up
Pull-Up Bar
Shoulders (Deltoids), Biceps
Clean
Barbell, Weight Plates
Shoulders (Deltoids), Core
Clean and Jerk
Barbell, Weight Plates
Shoulders (Deltoids), Forearms
Clean and Press
Barbell
Shoulders (Deltoids), Triceps
Clean High Pull
Barbell
Shoulders (Deltoids), Calves
Decline Push Up
Bench or sturdy platform
Shoulders (Deltoids), Triceps
Deficit Deadlift
Barbell, Raised Platform (1-3 inches high)
Core, Quadriceps
Diamond Push Ups
None
Shoulders (Deltoids), Triceps
Dumbbell Bulgarian Split Squat
Dumbbells, Bench
Calves, Core
Dumbbell Clean and Press
Dumbbells
Shoulders (Deltoids), Core
Dumbbell Deadlift
Dumbbells
Core, Quadriceps
Dumbbell Front Squat
Dumbbells
Calves, Core
Dumbbell Hang Clean
Dumbbells
Shoulders (Deltoids), Core
Dumbbell Lunge
Dumbbells
Calves, Core
Dumbbell Push Press
Dumbbells
Shoulders (Deltoids), Triceps
Dumbbell Romanian Deadlift
Dumbbells
Core, Glutes
Dumbbell Row
Dumbbells
Shoulders (Deltoids), Biceps
Dumbbell Snatch
Dumbbell
Shoulders (Deltoids), Core
Dumbbell Split Squat
Dumbbells
Calves, Core
Dumbbell Squat
Dumbbells
Calves, Core
Dumbbell Thruster
Dumbbells
Shoulders (Deltoids), Triceps
Dumbbell Tricep Kickback
Dumbbells
Shoulders (Deltoids), Triceps
Dumbbell Walking Calf Raise
Dumbbells
Calves, Ankles
Dumbbell Z Press
Dumbbells
Shoulders (Deltoids), Triceps
Floor Hip Abduction
None
Core, Glutes
Floor Hip Extension
None
Core, Glutes
Front Squat
Barbell
Core, Quadriceps
Glute Kickback
None
Core, Hamstrings
Goblet Squat
Dumbbell or Kettlebell
Core, Quadriceps
Good Morning
Barbell
Core, Glutes
Handstand Push Ups
None
Shoulders (Deltoids), Triceps
Hang Clean
Barbell
Shoulders (Deltoids), Core
Hang Power Clean
Barbell, Weight Plates
Shoulders (Deltoids), Core
Hang Snatch
Barbell
Shoulders (Deltoids), Triceps
Hex Bar Deadlift
Hex Bar, Weight Plates
Core, Quadriceps
Hip Thrust
Barbell, Bench
Core, Glutes
Incline Push Up
Elevated Surface (bench, step, or sturdy chair)
Shoulders (Deltoids), Triceps
Inverted Row
Barbell, Smith Machine
Biceps, Forearms
Jefferson Deadlift
Barbell, Weight Plates
Core, Quadriceps
Jefferson Squat
Barbell
Core, Quadriceps
Jumping Jack
None
Shoulders (Deltoids), Calves
Landmine Press
Barbell, Landmine Attachment (optional)
Shoulders (Deltoids), Triceps
Landmine Squat
Barbell, Landmine Attachment
Core, Quadriceps
Log Press
Log (Strongman implement)
Shoulders (Deltoids), Triceps
Lunge
None
Calves, Core
Mountain Climbers
None
Shoulders (Deltoids), Core
Muscle Snatch
Barbell
Shoulders (Deltoids), Forearms
Muscle Ups
Pull-up Bar
Shoulders (Deltoids), Triceps
Neutral Grip Pull Ups
Pull-Up Bar with Parallel Grips
Biceps, Forearms
One Arm Landmine Press
Barbell, Landmine Attachment (optional)
Shoulders (Deltoids), Triceps
One Arm Pull Ups
Pull-up Bar
Shoulders (Deltoids), Biceps
One Arm Push Ups
None
Shoulders (Deltoids), Triceps
Overhead Squat
Barbell
Shoulders (Deltoids), Core
Pike Push Up
None
Shoulders (Deltoids), Triceps
Pin Squat
Squat Rack, Barbell, Weight Plates
Core, Quadriceps
Pistol Squat
None
Calves, Core
Power Clean
Barbell, Weight Plates
Shoulders (Deltoids), Core
Power Snatch
Barbell, Weight Plates
Shoulders (Deltoids), Calves
Push Jerk
Barbell
Shoulders (Deltoids), Triceps
Push Press
Barbell
Shoulders (Deltoids), Triceps
Push Ups
None
Shoulders (Deltoids), Triceps
Renegade Row
Dumbbells
Shoulders (Deltoids), Core
Reverse Lunge
None
Calves, Core
Ring Dips
Gymnastic Rings
Shoulders (Deltoids), Triceps
Ring Muscle Ups
Gymnastic Rings
Shoulders (Deltoids), Triceps
Safety Bar Squat
Safety Squat Bar, Squat Rack
Core, Quadriceps
Side Lunge
None
Calves, Core
Single Leg Deadlift
Dumbbells
Core, Glutes
Single Leg Dumbbell Deadlift
Dumbbell
Core, Glutes
Single Leg Romanian Deadlift
Dumbbells (optional)
Core, Glutes
Single Leg Squat
None
Calves, Core
Sissy Squat
None (optional: stable surface for support)
Core, Quadriceps
Snatch
Barbell
Shoulders (Deltoids), Core
Split Jerk
Barbell
Shoulders (Deltoids), Core
Split Squat
None
Calves, Core
Squat
None (bodyweight) or Barbell/Dumbbells for added resistance
Core, Quadriceps
Squat Jump
None
Calves, Core
Squat Thrust
None
Shoulders (Deltoids), Core
Straight Arm Pulldown
Cable Machine, Straight Bar Handle
Triceps, Core
Sumo Deadlift
Barbell, Weight Plates
Core, Quadriceps
Superman
None
Shoulders (Deltoids), Core
T Bar Row
Barbell, T Bar Row Station (optional)
Biceps, Core
Thruster
Barbell
Shoulders (Deltoids), Triceps
Viking Press
Viking Press Machine or Landmine Attachment
Shoulders (Deltoids), Triceps
Walking Lunge
None (optional: Dumbbells for added resistance)
Calves, Core
Wall Ball
Weighted Ball, Wall
Shoulders (Deltoids), Calves
Z Press
Barbell, Dumbbells
Shoulders (Deltoids), Triceps
Zercher Deadlift
Barbell
Biceps, Forearms
Zercher Squat
Barbell
Core, Quadriceps
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Core Strength Standards
How strong should your core exercises be? This page shows strength standards for all 100 core exercises in our database. Each exercise has standards broken down by bodyweight and age, from Beginner to Elite.
Our standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Click any exercise above to see full bodyweight and age tables, use the interactive calculator, and find out exactly where you stand.
Looking for a specific exercise? Search all 287 exercises or use the E1RM Calculator to estimate your one-rep max first.