Advanced exercises demand real strength, skill, or conditioning. They are the harder progressions across every pattern. They are worth earning rather than rushing: clean form on the intermediate version is the entry ticket. Used well, they keep training challenging for years.
Below are 66 advanced exercises, ordered from easiest to most advanced. Each one comes with a full form guide.
From Domenic: I don't move anyone up until the intermediate version looks easy. Earn it, and this stuff keeps training fun for years.
Related Exercise Hubs
All Advanced Exercises (66)
Arnold Press
Bent Over Row
Bird Dogs Crunch
Boat Pose
Bulgarian Split Squat
Burpee
Chin Up
Curtsy Lunge
Dancer
Diamond Press
Diamond Push Up
Drop Squat
Eagle Pose
Floor Wiper
Good Morning
Half Kneeling Triplanar Stretch
Hanging Leg Raises
In-N-Out
Jump Lunge
Jump Squat
Jumping Jack
Kick Back
Lateral Push Up
Lunge Reach
Mermaid Pose
Mountain Climber
Pec Squeeze Crossovers
Plank Twist
Plank Walk
Plank-N-Twist
Pseudo Planche Push Up
Reach-N-Lunge
Rear Lunge
Rear Lunge Knee Drive
Renegade Row
Reverse Crunch
Reverse Row
Royal Pigeon Pose
Russian Twist
Scissor Raise
Shoulder Stand Pose
Side Lunge
Side Plank
Side Plank Raise
Side Plank Reach Through
Single Leg Deadlift
Skullcrusher Push Up
Spider Plank
Squat Kick
Squat Reach
Squat Twist
Squat Walk
Star Crunches
Step-N-Lunge
Swing-N-Lunge
Tate Press
Teaser Hold
Toe Touch Kick
Upright Row
Ventral Jack
Walk Out
Warrior 3
Wheel
Z Sit Bend
Z Sit Reach
Zottman Curl
Frequently Asked Questions
Which advanced exercises should I try first?
A solid starting point is Arnold Press, Bent Over Row, and Bird Dogs Crunch. Begin with whichever one you can perform with clean, controlled form for every rep before moving on.
How many sets and reps should I do for advanced exercises?
A practical default is 2 to 4 sets of 8 to 15 reps, 2 sessions per week, with at least 48 hours before training the same muscles again. That is broadly in line with ACSM resistance-training guidance for general fitness. Start at the easier end of that range and add sets or reps before adding new exercises; each exercise's guide gives specific targets.
When am I ready to move past advanced exercises?
Move on once you can complete every prescribed rep of moves like Arnold Press and Bent Over Row with clean, controlled form, and the last rep still looks like the first. Rushing to harder exercises before that point usually trades form for ego.
How do I make these advanced exercises harder over time?
Once your form is repeatable, progress toward harder options such as Arnold Press and Bent Over Row. Each exercise's guide lists its regressions and progressions in order, so there is always a clear next step.