https://strongcurves.com https://cdn.strongcurves.com/admin/images/strong-curves-fitness-app-home-screen.jpg https://cdn.strongcurves.com/admin/images/shelley-darlington-fitness-trainer.jpg https://cdn.strongcurves.com/admin/images/strong-curves-app-recipe-browser.png https://cdn.strongcurves.com/admin/images/strong-curves-app-workout-programs.png https://cdn.strongcurves.com/admin/images/strong-curves-app-workout-planner.png https://cdn.strongcurves.com/admin/images/strong-curves-app-progress-tracker.png 2026-04-06T16:17:52.543Z daily 1 https://strongcurves.com/calculators 2026-04-06T16:17:52.543Z monthly 0.9 https://strongcurves.com/tdee-calculator 2026-04-06T16:17:52.543Z monthly 0.9 https://strongcurves.com/bmr-calculator 2026-04-06T16:17:52.543Z monthly 0.9 https://strongcurves.com/macro-calculator 2026-04-06T16:17:52.543Z monthly 0.9 https://strongcurves.com/calorie-deficit-calculator 2026-04-06T16:17:52.543Z monthly 0.9 https://strongcurves.com/body-fat-calculator 2026-04-06T16:17:52.543Z monthly 0.9 https://strongcurves.com/protein-calculator 2026-04-06T16:17:52.543Z monthly 0.9 https://strongcurves.com/pregnancy-calorie-calculator 2026-04-06T16:17:52.543Z monthly 0.8 https://strongcurves.com/strong-curves-challenge https://cdn.strongcurves.com/admin/images/strong-curves-fitness-app-home-screen.jpg 2026-04-06T16:17:52.543Z weekly 0.9 https://strongcurves.com/blog 2026-04-06T16:17:52.543Z daily 0.8 https://strongcurves.com/about https://cdn.strongcurves.com/admin/images/shelley-darlington-fitness-trainer.jpg 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/reviews 2026-04-06T16:17:52.543Z weekly 0.7 https://strongcurves.com/before-and-after 2026-04-06T16:17:52.543Z weekly 0.7 https://strongcurves.com/exercises 2026-04-06T16:17:52.543Z weekly 0.7 https://strongcurves.com/workouts 2026-04-06T16:17:52.543Z weekly 0.7 https://strongcurves.com/trainers https://cdn.strongcurves.com/admin/images/shelley-darlington-fitness-trainer.jpg 2026-04-06T16:17:52.543Z weekly 0.6 https://strongcurves.com/trainers/shelley-darlington https://cdn.strongcurves.com/admin/images/shelley-darlington-fitness-trainer.jpg https://cdn.strongcurves.com/admin/images/shelley-darlington-training-philosophy.png https://cdn.strongcurves.com/admin/images/shelley-darlington-workout-demonstration.png https://cdn.strongcurves.com/admin/images/shelley-darlington-fitness-community.png 2026-04-06T16:17:52.543Z monthly 0.5 https://strongcurves.com/faq 2026-04-06T16:17:52.543Z monthly 0.6 https://strongcurves.com/contact 2026-04-06T16:17:52.543Z yearly 0.5 https://strongcurves.com/submit-story 2026-04-06T16:17:52.543Z yearly 0.4 https://strongcurves.com/login 2026-04-06T16:17:52.543Z yearly 0.3 https://strongcurves.com/sign-up 2026-04-06T16:17:52.543Z yearly 0.4 https://strongcurves.com/sign-up/rejoin 2026-04-06T16:17:52.543Z monthly 0.4 https://strongcurves.com/privacy-policy 2026-04-06T16:17:52.543Z yearly 0.2 https://strongcurves.com/terms-of-use 2026-04-06T16:17:52.543Z yearly 0.2 https://strongcurves.com/refund-policy 2026-04-06T16:17:52.543Z yearly 0.2 https://strongcurves.com/blog/pre-workout-stretches 2026-04-05T23:04:13.405Z weekly 0.8 https://strongcurves.com/blog/weighted-squats 2026-04-05T12:04:12.439Z weekly 0.8 https://strongcurves.com/blog/types-of-deadlifts 2026-04-03T22:04:09.137Z weekly 0.8 https://strongcurves.com/blog/leg-muscles-anatomy 2026-04-01T22:19:05.482Z weekly 0.8 https://strongcurves.com/blog/thigh-workouts 2026-03-30T22:04:01.887Z weekly 0.8 https://strongcurves.com/blog/butt-workouts-with-weights 2026-03-29T22:19:00.009Z weekly 0.8 https://strongcurves.com/blog/side-glute-exercises 2026-03-28T22:03:58.193Z weekly 0.8 https://strongcurves.com/blog/glute-bridge-vs-hip-thrust 2026-03-27T22:18:55.726Z weekly 0.8 https://strongcurves.com/blog/30-day-squat-challenge 2026-03-27T06:21:27.312Z weekly 0.8 https://strongcurves.com/blog/hip-thrust-benefits 2026-03-27T06:06:26.838Z weekly 0.8 https://strongcurves.com/exercises/alternating-leg-raises https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/mLuiPpwl_alternating-leg-raise.png Alternating Leg Raises - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/alternating-leg-raise.png A core exercise that targets the lower rectus and transverse abdominis muscles. https://cdn.strongcurves.com/exercises/alternating-leg-raise.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/ankle-taps Ankle Taps - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/ankle-taps.png A core exercise that targets the obliques and rectus abdominis by reaching side to side to tap each ankle. https://cdn.strongcurves.com/exercises/ankle-taps.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/arnold-press https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/qenLiUGh_dumbbell-arnold-press.png Arnold Press - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/qenLiUGh_dumbbell-arnold-press.png A shoulder press variation that rotates the palms from facing you to facing forward during the press. This rotation engages all three deltoid heads, making it one of the most complete shoulder exercises. https://cdn.strongcurves.com/exercises/arnold-press.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/banded-glute-bridge Banded Glute Bridge - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/banded-glute-bridge.png A glute-focused exercise that adds resistance band tension to the standard glute bridge, increasing glute activation at the top of the movement. https://cdn.strongcurves.com/exercises/banded-glute-bridge.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/bear-hold Bear Hold - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/bear-hold.png A core stability exercise that strengthens the deep abdominals, shoulders, and quads by holding a hovering tabletop position. https://cdn.strongcurves.com/exercises/bear-hold.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/bicep-curls 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/bicycle-crunches https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/yZqqVx9b_bicycle-crunch.png Bicycle Crunches - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/bicycle-crunch.png A core exercise that targets the rectus abdominis, external obliques and transverse abdominis. https://cdn.strongcurves.com/exercises/bicycle-crunch.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/bird-dog Bird Dog - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/bird-dog.png A core stability exercise that strengthens the abs, lower back, and glutes by extending opposite arm and leg from a tabletop position. https://cdn.strongcurves.com/exercises/bird-dog.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/bulgarian-split-squat https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/images/VbZUbbeJx9_bodyweight-split-squat.png Bodyweight Bulgarian Split Squat - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/bulgarian-split-squat.png A unilateral lower body exercise that targets the quads, glutes, and hamstrings by performing a split squat with the rear foot elevated on a bench. https://cdn.strongcurves.com/exercises/bulgarian-split-squat.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/bodyweight-squat Bodyweight Squat - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/strong-curves-bodyweight-squat.png A fundamental lower body exercise that targets the quadriceps, glutes, and hamstrings using only your body weight. https://cdn.strongcurves.com/exercises/bodyweight-squat.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/bodyweight-walking-lunges Bodyweight Walking Lunges - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/bodyweight-walking-lunges.png A dynamic lower body exercise that targets the quads, glutes, and hamstrings by performing alternating forward lunges while moving across the floor. https://cdn.strongcurves.com/exercises/bodyweight-walking-lunges.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/b-stance-hip-thrust B-Stance Hip Thrust - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/b-stance-hip-thrust.png A unilateral glute exercise that shifts most of the load to one leg by staggering the feet, with the working foot flat on the floor and the other foot resting on its heel for light support. https://cdn.strongcurves.com/exercises/b-stance-hip-thrust.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/clamshells Clamshells - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/clamshells.png A glute activation exercise performed lying on your side with knees bent, opening and closing the top knee like a clamshell to target the gluteus medius and hip external rotators. https://cdn.strongcurves.com/exercises/clamshells.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/close-grip-push-ups https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/-TEljM4Y_elevated-close-grip-push-up.png Close Grip Push Ups - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/-TEljM4Y_elevated-close-grip-push-up.png A push up variation with hands placed close together, shifting emphasis from the chest to the triceps. This narrow hand placement increases tricep activation while still working the chest and shoulders. https://cdn.strongcurves.com/exercises/close-grip-push-ups.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/curtsy-lunge Curtsy Lunge - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/curtsy-lunge.png A lower body exercise that targets the glutes and inner thighs by stepping one leg diagonally behind the other into a lunge, similar to a curtsy motion. https://cdn.strongcurves.com/exercises/curtsy-lunge.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/dead-bug Dead Bug - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/dead-bug.png A core stability exercise that strengthens the deep abdominals by extending opposite arm and leg from a supine position while keeping the lower back pressed into the floor. https://cdn.strongcurves.com/exercises/dead-bug.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/dumbbell-bicep-curl https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/XXorQD97UC_dumbbell-bicep-curl.png Dumbbell Bicep Curl - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/XXorQD97UC_dumbbell-bicep-curl.png An isolation exercise that targets the biceps. https://cdn.strongcurves.com/exercises/dumbbell-bicep-curl.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/dumbbell-bulgarian-split-squat https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/strong-curves/exercises/images/originals/XbSlCDyQcA_dumbbell-split-squat.png Dumbbell Bulgarian Split Squat - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/dumbbell-bulgarian-split-squat.png A compound exercise that targets the quads, glutes and hamstrings. https://cdn.strongcurves.com/exercises/dumbbell-bulgarian-split-squat.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/dumbbell-curtsy-lunge Dumbbell Curtsy Lunge - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/dumbbell-curtsy-lunge.png A lower body exercise that targets the glutes and inner thighs by stepping one leg diagonally behind the other into a lunge while holding dumbbells for added resistance. https://cdn.strongcurves.com/exercises/dumbbell-curtsy-lunge.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/dumbbell-frog-pumps Dumbbell Frog Pumps - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/dumbbell-frog-pumps.png A glute activation exercise performed lying on your back with the soles of your feet together and knees flared out, holding a dumbbell on your hips while driving upward to isolate the glutes with added resistance. https://cdn.strongcurves.com/exercises/dumbbell-frog-pumps.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/dumbbell-glute-bridge Dumbbell Glute Bridge - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/dumbbell-glute-bridge.png A glute-building exercise performed lying on your back with a dumbbell on your hips, driving upward to target the glutes with added resistance. https://cdn.strongcurves.com/exercises/dumbbell-glute-bridge.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/dumbbell-hip-thrust Dumbbell Hip Thrust - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/dumbbell-hip-thrust.png A weighted variation of the hip thrust that uses a dumbbell placed across the hips to increase resistance, targeting the glutes and hamstrings while the upper back is supported on a bench. https://cdn.strongcurves.com/exercises/dumbbell-hip-thrust.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/dumbbell-overhead-tricep-extension 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/dumbbell-reverse-lunge Dumbbell Reverse Lunge - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/dumbbell-reverse-lunge.png A weighted unilateral lower body exercise that targets the glutes, quads, and hamstrings by stepping backward into a lunge while holding dumbbells. https://cdn.strongcurves.com/exercises/dumbbell-reverse-lunge.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/dumbbell-romanian-deadlift Dumbbell Romanian Deadlift - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/strong-curves-dumbbell-romanian-deadlift.png A hip-hinge exercise targeting the hamstrings and glutes using dumbbells. https://cdn.strongcurves.com/exercises/romanian-deadlift.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/dumbbell-single-arm-row https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/2rjIk-Jo_dumbbell-single-arm-row.png Dumbbell Single Arm Row - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/dumbbell-single-arm-row.png A compound exercise that targets the back muscles. https://cdn.strongcurves.com/exercises/dumbbell-single-arm-row.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/dumbbell-stiff-leg-deadlift Dumbbell Stiff Leg Deadlift - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/stiff-leg-deadlift.png A dumbbell variation of the stiff leg deadlift that targets the hamstrings and glutes with minimal knee bend. Holding dumbbells allows for a natural hand position and greater range of motion compared to a barbell. https://cdn.strongcurves.com/exercises/stiff-leg-deadlift.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/dumbbell-sumo-squat https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/EsLPNi9v_dumbbell-sumo-squat.png Dumbbell Sumo Squat - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/dumbbell-sumo-squat.png A compound exercise that targets the glutes, quads and hamstrings. https://cdn.strongcurves.com/exercises/dumbbell-sumo-squat.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/fire-hydrants https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/images/2XlzYbR6zc_fire-hydrant.png Fire Hydrants - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/fire-hydrants.png Banded glute activation exercise that targets the gluteus maximus. https://cdn.strongcurves.com/exercises/fire-hydrant.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/flutter-kicks https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/KFFQiu4__flutter-kicks.png Flutter Kicks - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/flutter-kicks.png A core exercise that targets the lower rectus and transverse abdominis. https://cdn.strongcurves.com/exercises/flutter-kicks.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/frog-pumps Frog Pumps - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/frog-pumps.png A glute activation exercise performed lying on your back with the soles of your feet together and knees flared out, driving the hips upward to isolate the glutes. https://cdn.strongcurves.com/exercises/frog-pumps.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/glute-bridge Glute Bridge - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/glute-bridge.png A lower body exercise that targets the glutes and hamstrings by driving the hips upward from a lying position. https://cdn.strongcurves.com/exercises/glute-bridge.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/glute-bridge-abduction Glute Bridge Abduction - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/glute-bridge-abduction.png A glute activation exercise that combines a glute bridge with a banded or bodyweight knee abduction at the top, targeting both the gluteus maximus and gluteus medius. https://cdn.strongcurves.com/exercises/glute-bridge-abduction.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/glute-kickbacks Glute Kickbacks - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/glute-kickbacks.png An isolation exercise performed on all fours that targets the glutes by extending one leg straight back and squeezing at the top of the movement. https://cdn.strongcurves.com/exercises/glute-kickbacks.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/goblet-squat Goblet Squat - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/strong-curves-goblet-squat.png A squat variation where you hold a weight close to your chest, excellent for building lower body strength and improving squat form. https://cdn.strongcurves.com/exercises/goblet-squat.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/hammer-curls https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/qMKVxoOt_dumbbell-hammer-curl.png Hammer Curls - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/qMKVxoOt_dumbbell-hammer-curl.png A bicep curl variation performed with a neutral grip (palms facing each other). This grip targets the brachioradialis and brachialis in addition to the biceps, helping build overall arm thickness. https://cdn.strongcurves.com/exercises/hammer-curls.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/hip-thrust Hip Thrust - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/bodyweight-hip-thrust.png A compound lower body exercise that targets the glutes by driving the hips upward from a seated position with the upper back supported on a bench. https://cdn.strongcurves.com/exercises/hip-thrust.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/hollow-hold Hollow Hold - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/hollow-hold.png A core stability exercise that targets the deep abdominals and hip flexors by holding a curved, hollow body position on your back. https://cdn.strongcurves.com/exercises/hollow-hold.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/incline-push-ups 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/kettlebell-romanian-deadlift Kettlebell Romanian Deadlift - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/kettlebell-romanian-deadlift.png A hip-hinge exercise using a kettlebell that targets the hamstrings, glutes, and lower back while improving posterior chain strength and flexibility. https://cdn.strongcurves.com/exercises/kettlebell-romanian-deadlift.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/kettlebell-sumo-squat https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/ctzhhZ2d_kettlebell-sumo-squat.png Kettlebell Sumo Squat - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/kettlebell-sumo-squat.png A compound exercise that targets the glutes, quads and hamstrings. https://cdn.strongcurves.com/exercises/kettlebell-sumo-squat.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/knee-push-ups https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/HX1Vo-bt_beginner-push-up.png Knee Push Ups - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/HX1Vo-bt_beginner-push-up.png A beginner-friendly push up variation performed from the knees instead of the toes. This reduces the load on the upper body while maintaining the same movement pattern, making it an excellent progression toward full push ups. https://cdn.strongcurves.com/exercises/knee-push-ups.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/knee-reaching-crunch https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/Pw1aB73G_knee-reaching-crunch.png Knee Reaching Crunch - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/knee-reaching-crunch.png A core exercise that targets the rectus abdominis. https://cdn.strongcurves.com/exercises/knee-reaching-crunch.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/lateral-banded-walks Lateral Banded Walks - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/lateral-banded-walks.png A glute activation exercise that uses a resistance band around the legs to strengthen the hip abductors and glutes by stepping sideways in a controlled manner. https://cdn.strongcurves.com/exercises/lateral-banded-walks.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/lateral-raises https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/0U_H6x3zp8_dumbbell-side-raise.png Lateral Raises - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/lateral-raise.png An isolation exercise that targets the lateral deltoid muscles of the shoulders. https://cdn.strongcurves.com/exercises/lateral-raise.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/leg-raises https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/DeEeDADP_leg-raise.png Leg Raises - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/leg-raise.png A core exercise that targets the lower abdominal muscles. https://cdn.strongcurves.com/exercises/leg-raise.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/mountain-climbers Mountain Climbers - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/mountain-climbers.png A dynamic core and cardio exercise that targets the abs, hip flexors, and shoulders by driving the knees toward the chest from a plank position. https://cdn.strongcurves.com/exercises/mountain-climbers.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/overhead-tricep-extension 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/plank https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/xExAqR3w_plank.png Plank - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/plank.png An isometric core exercise that targets the transverse abdominis. https://cdn.strongcurves.com/exercises/plank.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/plank-toe-taps https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/uploads/SMT_vfV2RI_plank-toe-taps.png Plank Toe Taps - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/plank-toe-taps.png An advanced variation of the plank core exercise that targets the transverse abdominis. https://cdn.strongcurves.com/exercises/plank-toe-taps.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/plank-to-pike Plank to Pike - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/plank-to-pike.png A dynamic core exercise that transitions from a plank into a pike position by driving the hips upward, targeting the abdominals, shoulders, and hip flexors. https://cdn.strongcurves.com/exercises/plank-to-pike.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/push-ups 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/reverse-crunch Reverse Crunch - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/reverse-crunch.png A core exercise that targets the lower abdominals by curling the hips off the floor toward the chest, keeping tension on the abs throughout the movement. https://cdn.strongcurves.com/exercises/reverse-crunch.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/reverse-hyperextension Reverse Hyperextension - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/reverse-hyperextension.png A posterior chain exercise that targets the glutes, hamstrings, and lower back by lifting the legs behind you while the upper body remains supported on a bench or platform. https://cdn.strongcurves.com/exercises/reverse-hyperextension.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/reverse-lunge Reverse Lunge - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/reverse-lunge.png A unilateral lower body exercise that targets the glutes, quads, and hamstrings by stepping backward into a lunge position. https://cdn.strongcurves.com/exercises/reverse-lunge.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/scissor-kicks Scissor Kicks - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/scissor-kicks.png A core exercise performed lying on your back where you alternate crossing your legs over each other in a scissoring motion. Targets the lower abs and hip flexors while improving core stability. https://cdn.strongcurves.com/exercises/scissor-kicks.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/seated-dumbbell-shoulder-press https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/EVjy-H8c_dumbbell-seated-shoulder-press.png Seated Dumbbell Shoulder Press - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/seated-dumbbell-shoulder-press.png A compound exercise that targets the shoulders. https://cdn.strongcurves.com/exercises/seated-dumbbell-shoulder-press.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/shoulder-press Shoulder Press - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/shoulder-press.png A compound exercise that targets the deltoid muscles of the shoulders, as well as the triceps and upper chest. https://cdn.strongcurves.com/exercises/shoulder-press.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/side-lying-hip-abduction Side-Lying Hip Abduction - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/side-lying-hip-abduction.png A glute isolation exercise performed lying on your side, lifting the top leg upward to target the gluteus medius and hip abductors. https://cdn.strongcurves.com/exercises/side-lying-hip-abduction.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/side-plank https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/sH8-8vWZ_side-plank.png Side Plank - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/side-plank.png An isometric core exercise that targets the external obliques. https://cdn.strongcurves.com/exercises/side-plank.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/side-plank-dips https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/uploads/UUVyu7cWIi_side-plank-dip.png Side Plank Dip - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/side-plank-dips.png A floor based core exercise that targets the transverse abdominis and obliques. https://cdn.strongcurves.com/exercises/side-plank-dips.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/single-arm-arnold-press 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/single-arm-overhead-tricep-extension 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/single-leg-glute-bridge Single Leg Glute Bridge - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/single-leg-glute-bridge.png A unilateral lower body exercise that targets the glutes and hamstrings by driving the hips upward from a lying position using one leg, helping to correct muscle imbalances. https://cdn.strongcurves.com/exercises/single-leg-glute-bridge.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/single-leg-hip-thrust https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/Irb7QAZA_single-leg-hip-thrust.png Single Leg Hip Thrust - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/single-leg-hip-thrust.png A unilateral compound exercise that targets the glutes and hamstrings. https://cdn.strongcurves.com/exercises/single-leg-hip-thrust.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/stiff-leg-deadlift Stiff Leg Deadlift - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/stiff-leg-deadlift.png A hip-hinge movement that targets the hamstrings and glutes by lowering the weight with minimal knee bend. Unlike the Romanian deadlift, the legs remain almost fully straight throughout, placing greater emphasis on hamstring flexibility and strength. https://cdn.strongcurves.com/exercises/stiff-leg-deadlift.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/straight-leg-kickbacks Straight Leg Kickbacks - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/straight-leg-kickbacks.png A glute isolation exercise performed on all fours, extending one leg straight back and upward with the knee fully extended to target the glutes and hamstrings. https://cdn.strongcurves.com/exercises/straight-leg-kickbacks.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/sumo-squat Sumo Squat - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/sumo-squat.png A wide-stance squat variation that targets the inner thighs, glutes, and quads by using a wider foot placement with toes pointed outward. https://cdn.strongcurves.com/exercises/sumo-squat.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/superman-pulse https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/strong-curves/exercises/images/originals/ibMtD8RYNI_superman-pulse.png Superman Pulse - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/superman-pulse.png Banded glute activation exercise that targets the gluteus maximus. https://cdn.strongcurves.com/exercises/superman-pulses.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/toe-touches https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/admin/exercises/images/97SVsSHJfX_toe-touch.png Toe Touches - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/toe-touch.png A core exercise that targets the rectus abdominis. https://cdn.strongcurves.com/exercises/toe-touch.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/tricep-kickbacks 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/v-crunch V Crunch - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/v-crunch.png A core exercise where you simultaneously lift your upper body and legs off the floor to form a V shape. Targets the rectus abdominis and hip flexors while challenging coordination and balance. https://cdn.strongcurves.com/exercises/v-crunch.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/exercises/walking-lunges Walking Lunges - Exercise Demo https://cdn.strongcurves.com/cdn-cgi/image/width=400,height=400,fit=scale-down,format=webp,quality=100/exercises/images/walking-lunges.png A dynamic lower body exercise where you step forward into alternating lunges while moving across the floor. Targets the quads, glutes and hamstrings while also challenging balance and coordination. https://cdn.strongcurves.com/exercises/dumbbell-walking-lunges.mp4 yes 2026-04-06T16:17:52.543Z monthly 0.7 https://strongcurves.com/workouts/ab-workouts-for-women 2026-04-06T16:17:52.543Z monthly 0.6 https://strongcurves.com/workouts/ab-workouts-for-women/core-strengthening-workout 2026-04-06T16:17:52.543Z monthly 0.6 https://strongcurves.com/workouts/ab-workouts-for-women/home-ab-workout-no-equipment 2026-04-06T16:17:52.543Z monthly 0.6 https://strongcurves.com/workouts/ab-workouts-for-women/ab-burner-workout 2026-04-06T16:17:52.543Z monthly 0.6