Tonal Movements

Browse all Tonal exercises by name, muscle group, and more.

282 moves

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  • No photo available

    180 Jump Squats

    Quads, Glutes

  • 90-90 Arm Sweep

    90-90 Arm Sweep

    Back, Shoulders

  • 90-90 Hip Stretch

    90-90 Hip Stretch

    Glutes

A

  • Alternating Bench Press

    Alternating Bench Press

    Chest, Triceps

  • No photo available

    Alternating Bicep Curl

    Biceps

  • No photo available

    Alternating Goblet Reverse Lunge

    Glutes, Quads

  • Alternating Neutral Lat Pulldown

    Alternating Neutral Lat Pulldown

    Back, Biceps

  • No photo available

    Alternating Staggered Pushups

    Chest, Triceps

  • Assisted Reverse Lunge

    Assisted Reverse Lunge

    Glutes, Quads

  • Assisted Squat

    Assisted Squat

    Quads, Glutes

B

  • Barbell Bench Press

    Barbell Bench Press

    Chest, Triceps

  • Barbell Bent Over Row

    Barbell Bent Over Row

    Back, Biceps

  • Barbell Bicep Curl

    Barbell Bicep Curl

    Biceps

  • Barbell Chinup

    Barbell Chinup

    Back, Biceps

  • Barbell Deadlift

    Barbell Deadlift

    Hamstrings, Glutes

  • No photo available

    Barbell Front Racked Reverse Lunge

    Glutes, Quads

  • No photo available

    Barbell Front Racked Split Squat

    Quads, Glutes

  • No photo available

    Barbell Front Raise

    Shoulders

  • Barbell Front Squat

    Barbell Front Squat

    Quads, Glutes

  • No photo available

    Barbell Hip Thrust

    Glutes, Hamstrings

  • No photo available

    Barbell Lateral Leg Raise

    Obliques, Abs

  • Barbell Lying Glute Bridge

    Barbell Lying Glute Bridge

    Glutes, Hamstrings

  • No photo available

    Barbell Pullover

    Back, Chest

  • Barbell RDL

    Barbell RDL

    Hamstrings, Glutes

  • Barbell Seated Lat Pulldown

    Barbell Seated Lat Pulldown

    Back, Biceps

  • Barbell Seated Overhead Press

    Barbell Seated Overhead Press

    Shoulders, Triceps

  • No photo available

    Barbell Single Leg RDL

    Hamstrings, Glutes

  • No photo available

    Barbell Skull Crusher

    Triceps

  • No photo available

    Barbell Squat to Press

    Quads, Shoulders

  • No photo available

    Barbell Straight Arm March

    Shoulders, Abs

  • No photo available

    Barbell Straight Arm Pulldown

    Back, Shoulders

  • Barbell Sumo Deadlift

    Barbell Sumo Deadlift

    Glutes, Hamstrings

  • No photo available

    Bear Hold

    Abs, Shoulders

  • No photo available

    Bear Hold with Shoulder Tap

    Abs, Shoulders

  • No photo available

    Beast Pushup

    Chest, Triceps

  • No photo available

    Bench Chest Fly

    Chest, Shoulders

  • Bench Press

    Bench Press

    Chest, Triceps

  • No photo available

    Bench Reverse Hypers

    Glutes, Hamstrings

  • Bent Hollow Rocking

    Bent Hollow Rocking

    Abs

  • Bent Knee Calf Raise

    Bent Knee Calf Raise

    Calves

  • No photo available

    Bent Knee Copenhagen Plank

    Obliques, Abs

  • No photo available

    Bent Over IYT Raises

    Shoulders, Back

  • Bent Over Row

    Bent Over Row

    Back, Biceps

  • Bicep Curl

    Bicep Curl

    Biceps

  • Bird Dog

    Bird Dog

    Back, Abs

  • Bird Dog w/ Row

    Bird Dog w/ Row

    Back, Abs

  • No photo available

    Bodyweight Alternating Curtsey Lunge

    Glutes, Quads

  • No photo available

    Bodyweight Alternating Lateral Lunge

    Glutes, Quads

  • No photo available

    Bodyweight Alternating Lateral Squat

    Glutes, Quads

  • No photo available

    Bodyweight Alternating Reverse Lunge

    Glutes, Quads

  • No photo available

    Bodyweight Alternating Step Up

    Quads, Glutes

  • Bodyweight Bulgarian Split Squat

    Bodyweight Bulgarian Split Squat

    Glutes, Quads

  • No photo available

    Bodyweight Single Leg RDL

    Hamstrings, Glutes

  • Bodyweight Split Squat

    Bodyweight Split Squat

    Quads, Glutes

  • Bodyweight Squat

    Bodyweight Squat

    Quads, Glutes

  • No photo available

    Bodyweight Squat to Bench w/ Calf Raise

    Quads, Calves

  • No photo available

    Bodyweight Squat to Calf Raise

    Quads, Calves

  • Bretzel Stretch

    Bretzel Stretch

    Quads, Back

  • No photo available

    Broad Jump to Backpedal

    Quads, Glutes

  • Bulgarian Split Squat

    Bulgarian Split Squat

    Glutes, Quads

  • No photo available

    Bulgarian Split Squat w/ Hip Internal Rotation

    Glutes, Quads

  • Burp

    Burp

    Quads, Chest

  • Burpee

    Burpee

    Quads, Chest

  • No photo available

    Butt Kicker

    Hamstrings

C

  • Cat-Cow

    Cat-Cow

    Back

  • No photo available

    Clamshells

    Glutes

  • No photo available

    Close Grip Barbell Bench Press

    Triceps, Chest

  • No photo available

    Copenhagen Plank

    Obliques, Abs

  • No photo available

    Crunch

    Abs

D

  • Dead Bug

    Dead Bug

    Abs

  • Decline Chest Fly

    Decline Chest Fly

    Chest, Shoulders

  • No photo available

    DNS Star

    Obliques, Shoulders

  • No photo available

    Donkey Kicks

    Glutes, Hamstrings

E

  • Elevated Glute Bridge

    Elevated Glute Bridge

    Glutes, Hamstrings

  • Elevated Single Leg Glute Bridge

    Elevated Single Leg Glute Bridge

    Glutes, Hamstrings

  • No photo available

    External Shoulder Rotation

    Shoulders

F

  • Farmer March

    Farmer March

    Abs, Forearms

  • No photo available

    Fire Hydrants

    Glutes

  • Floor Slide

    Floor Slide

    Shoulders, Back

  • Foot Elevated Lateral Bridge

    Foot Elevated Lateral Bridge

    Obliques

  • Foot Elevated Pushup

    Foot Elevated Pushup

    Chest, Triceps

  • No photo available

    Frogger

    Abs, Quads

  • Front Raise

    Front Raise

    Shoulders

G

  • No photo available

    Glute Bridge

    Glutes, Hamstrings

  • Goblet Curtsey Lunge

    Goblet Curtsey Lunge

    Glutes, Quads

  • Goblet Reverse Lunge

    Goblet Reverse Lunge

    Glutes, Quads

  • Goblet Split Squat

    Goblet Split Squat

    Quads, Glutes

  • Goblet Squat

    Goblet Squat

    Quads, Glutes

  • No photo available

    Goblet Squat to Bench

    Quads, Glutes

H

  • Half Kneeling Alternating Overhead Press

    Half Kneeling Alternating Overhead Press

    Shoulders, Triceps

  • Half Kneeling Chop

    Half Kneeling Chop

    Obliques, Abs

  • Half Kneeling Lift

    Half Kneeling Lift

    Obliques, Abs

  • Half Kneeling Overhead Press

    Half Kneeling Overhead Press

    Shoulders, Triceps

  • Half Kneeling Pallof Press

    Half Kneeling Pallof Press

    Obliques, Abs

  • Half Kneeling Single Arm Overhead Press

    Half Kneeling Single Arm Overhead Press

    Shoulders, Triceps

  • No photo available

    Half Kneeling Single Arm Pulldown (Contralateral)

    Back, Biceps

  • No photo available

    Half Kneeling Single Arm Pulldown (Ipsilateral)

    Back, Biceps

  • Half Kneeling Single Arm Row

    Half Kneeling Single Arm Row

    Back, Biceps

  • No photo available

    Half Kneeling Vertical Push-Pull

    Shoulders, Back

  • No photo available

    Half Turkish Get-up

    Shoulders, Obliques

  • Hammer Curl

    Hammer Curl

    Biceps, Forearms

  • Hamstring Walkout

    Hamstring Walkout

    Hamstrings, Glutes

  • No photo available

    Heel Drops

    Abs

  • No photo available

    Heisman Shuffle

    Quads, Glutes

  • No photo available

    High Knee

    Quads

  • No photo available

    Hip Raise

    Glutes, Hamstrings

  • Hollow Body Rocking

    Hollow Body Rocking

    Abs

I

  • No photo available

    Incline Burp to Alternating Step Up

    Quads, Glutes

  • Incline Chest Fly

    Incline Chest Fly

    Chest, Shoulders

  • No photo available

    Incline Pillar Bridge

    Abs

  • No photo available

    Incline Plank with Shoulder Tap

    Abs, Shoulders

  • Incline Pushup

    Incline Pushup

    Chest, Triceps

  • Inline Chest Press

    Inline Chest Press

    Chest, Triceps

  • Inline Chop

    Inline Chop

    Obliques, Abs

  • Inline Lift

    Inline Lift

    Obliques, Abs

  • No photo available

    Internal Shoulder Rotation

    Shoulders

  • Iso Split Squat

    Iso Split Squat

    Quads, Glutes

  • Iso Split Squat Chop

    Iso Split Squat Chop

    Obliques, Abs

  • Iso Split Squat Lift

    Iso Split Squat Lift

    Obliques, Abs

  • Iso Split Squat Pallof Press

    Iso Split Squat Pallof Press

    Obliques, Abs

  • Iso Split Squat Single Arm Chest Press

    Iso Split Squat Single Arm Chest Press

    Chest, Triceps

  • Iso Squat Hold

    Iso Squat Hold

    Quads, Glutes

J

  • Jump Lunge

    Jump Lunge

    Quads, Glutes

  • Jump Squat

    Jump Squat

    Quads, Glutes

  • No photo available

    Jumping Jack

    Calves, Shoulders

K

  • Kneeling Cable Crunch

    Kneeling Cable Crunch

    Abs

  • No photo available

    Kneeling Lateral Bridge

    Obliques

  • No photo available

    Kneeling Oblique Cable Crunch

    Obliques, Abs

  • No photo available

    Kneeling Pushup

    Chest, Triceps

L

  • Lateral Bench Jump

    Lateral Bench Jump

    Quads, Glutes

  • Lateral Bridge

    Lateral Bridge

    Obliques

  • No photo available

    Lateral Bridge Hip Dip

    Obliques

  • Lateral Bridge w/ Rotation

    Lateral Bridge w/ Rotation

    Obliques, Abs

  • Lateral Bridge w/ Row

    Lateral Bridge w/ Row

    Obliques, Back

  • Lateral Crawl

    Lateral Crawl

    Abs, Shoulders

  • Lateral Lunge

    Lateral Lunge

    Glutes, Quads

  • No photo available

    Lateral Lunge to Hop

    Glutes, Quads

  • Lateral Mountain Climber

    Lateral Mountain Climber

    Obliques, Abs

  • Lateral Raise

    Lateral Raise

    Shoulders

  • No photo available

    Lateral Walk Out

    Obliques, Abs

  • Leopard Crawl

    Leopard Crawl

    Abs, Shoulders

  • No photo available

    Low Squat Walk Out

    Quads, Glutes

  • Lying Bicep Curl

    Lying Bicep Curl

    Biceps

  • No photo available

    Lying Face Curl

    Biceps, Forearms

  • Lying Hamstring Stretch

    Lying Hamstring Stretch

    Hamstrings

M

  • Marching Glute Bridge

    Marching Glute Bridge

    Glutes, Hamstrings

  • Middle Chest Fly

    Middle Chest Fly

    Chest, Shoulders

  • No photo available

    Mini Sumo Squat

    Glutes, Quads

  • Mountain Climber

    Mountain Climber

    Abs, Shoulders

  • Mountain Climber Twist

    Mountain Climber Twist

    Obliques, Abs

N

  • Neutral Grip Deadlift

    Neutral Grip Deadlift

    Hamstrings, Glutes

  • Neutral Lat Pulldown

    Neutral Lat Pulldown

    Back, Biceps

  • No photo available

    Neutral Single Arm Straight Arm Pulldown

    Back, Triceps

O

  • Overhead Tricep Extension

    Overhead Tricep Extension

    Triceps

P

  • Pillar Bridge

    Pillar Bridge

    Abs

  • Pillar Bridge w/ Row

    Pillar Bridge w/ Row

    Abs, Back

  • No photo available

    Pistol Squat to Bench

    Quads, Glutes

  • Plank Jack

    Plank Jack

    Abs

  • No photo available

    Plank to Toe Tap

    Abs, Shoulders

  • Plank w/ Reach

    Plank w/ Reach

    Abs, Shoulders

  • No photo available

    Plank Walk Out

    Abs, Shoulders

  • Prone Shoulder Sweep

    Prone Shoulder Sweep

    Shoulders, Back

  • Pull Through

    Pull Through

    Glutes, Hamstrings

  • Pullover Crunch

    Pullover Crunch

    Abs

  • Pushup

    Pushup

    Chest, Triceps

  • Pushup to Plank

    Pushup to Plank

    Chest, Triceps

Q

  • Quad Hip Stretch

    Quad Hip Stretch

    Quads

  • Quad Hip Stretch w/ Bench

    Quad Hip Stretch w/ Bench

    Quads

  • Quadruped Hip Circle

    Quadruped Hip Circle

    Glutes

R

  • No photo available

    Racked Offset Split Squat w/ Rotation

    Quads, Glutes

  • No photo available

    Racked Offset Squat

    Quads, Glutes

  • No photo available

    Racked Reverse Lunge

    Glutes, Quads

  • No photo available

    Racked Squat

    Quads, Glutes

  • No photo available

    Racked Squat to Bench

    Quads, Glutes

  • No photo available

    RDL

    Hamstrings, Glutes

  • Reach and Rotate Closer

    Reach and Rotate Closer

    Back, Shoulders

  • Reach and Rotate Opener

    Reach and Rotate Opener

    Shoulders, Back

  • No photo available

    Resisted Alternating Lunge

    Quads, Glutes

  • No photo available

    Resisted Calf Raise

    Calves

  • Resisted Dead Bug

    Resisted Dead Bug

    Abs

  • No photo available

    Resisted Deep Lunge

    Quads, Glutes

  • No photo available

    Resisted DNS Star

    Obliques, Shoulders

  • Resisted Glute Bridge

    Resisted Glute Bridge

    Glutes, Hamstrings

  • No photo available

    Resisted Hip Raise

    Glutes, Hamstrings

  • Resisted Lateral Lunge

    Resisted Lateral Lunge

    Glutes, Quads

  • Resisted Leg Lowering

    Resisted Leg Lowering

    Abs

  • Resisted Leg Raise

    Resisted Leg Raise

    Abs

  • Resisted Step Up

    Resisted Step Up

    Quads, Glutes

  • Reverse Fly

    Reverse Fly

    Back, Shoulders

  • No photo available

    Reverse Grip Barbell Bicep Curl

    Biceps, Forearms

  • No photo available

    Reverse Grip Barbell Tricep Extension

    Triceps

  • No photo available

    Reverse Grip Bicep Curl

    Biceps, Forearms

  • No photo available

    Reverse Grip Tricep Extension

    Triceps

  • Reverse Lunge

    Reverse Lunge

    Glutes, Quads

  • No photo available

    Reverse Lunge to Step Up

    Quads, Glutes

  • Reverse Lunge w/ Hop

    Reverse Lunge w/ Hop

    Glutes, Quads

  • No photo available

    Reverse Lunge w/ Rotation

    Glutes, Obliques

  • Reverse Lunge w/ Single Arm Row

    Reverse Lunge w/ Single Arm Row

    Glutes, Back

  • No photo available

    Reverse Nordic Curl

    Quads

  • No photo available

    Rolling Pillar Bridge

    Obliques, Abs

  • Rotational Chop

    Rotational Chop

    Obliques, Abs

  • Rotational Lift

    Rotational Lift

    Obliques, Abs

  • Rotational Row

    Rotational Row

    Back, Biceps

  • No photo available

    Rotational Squat Jacks

    Quads, Glutes

  • Runners Lunge

    Runners Lunge

    Quads

S

  • Scapular Pushup

    Scapular Pushup

    Shoulders, Back

  • No photo available

    Seated Alternating Bicep Curl

    Biceps

  • Seated Alternating Overhead Press

    Seated Alternating Overhead Press

    Shoulders, Triceps

  • No photo available

    Seated Alternating Row

    Back, Biceps

  • Seated Bicep Curl

    Seated Bicep Curl

    Biceps

  • Seated Lat Pulldown

    Seated Lat Pulldown

    Back, Biceps

  • Seated Overhead Press

    Seated Overhead Press

    Shoulders, Triceps

  • Seated Pallof Press

    Seated Pallof Press

    Obliques, Abs

  • Seated Row

    Seated Row

    Back, Biceps

  • Seated Single Arm Lat Pulldown

    Seated Single Arm Lat Pulldown

    Back, Biceps

  • Seated Single Arm Overhead Press

    Seated Single Arm Overhead Press

    Shoulders, Triceps

  • No photo available

    Shoulder Shrug

    Shoulders, Back

  • Shoulder Tap Plank

    Shoulder Tap Plank

    Abs

  • No photo available

    Side Lying Hip Abduction

    Glutes

  • Single Arm Bench Press

    Single Arm Bench Press

    Chest, Triceps

  • Single Arm Bent Over Row

    Single Arm Bent Over Row

    Back, Biceps

  • Single Arm Deadlift

    Single Arm Deadlift

    Hamstrings, Glutes

  • Single Arm Decline Chest Fly

    Single Arm Decline Chest Fly

    Chest, Shoulders

  • Single Arm Incline Chest Fly

    Single Arm Incline Chest Fly

    Chest, Shoulders

  • Single Arm Lateral Leg Swing

    Single Arm Lateral Leg Swing

    Obliques, Abs

  • No photo available

    Single Arm Pullover w/ Single Leg Hip Thrust

    Glutes, Back

  • Single Arm Resisted Leg Raise

    Single Arm Resisted Leg Raise

    Abs

  • No photo available

    Single Arm Rotational Punch

    Chest, Obliques

  • Single Arm Single Leg RDL

    Single Arm Single Leg RDL

    Hamstrings, Glutes

  • Single Arm Squat w/ Row

    Single Arm Squat w/ Row

    Quads, Back

  • Single Arm Tricep Extension

    Single Arm Tricep Extension

    Triceps

  • No photo available

    Single Leg Bench Step Over

    Quads, Glutes

  • Single Leg Chop

    Single Leg Chop

    Obliques, Abs

  • Single Leg Dead Bug

    Single Leg Dead Bug

    Abs

  • Single Leg Glute Bridge

    Single Leg Glute Bridge

    Glutes, Hamstrings

  • Single Leg Pallof Press

    Single Leg Pallof Press

    Obliques, Abs

  • Single Leg RDL

    Single Leg RDL

    Hamstrings, Glutes

  • Single Leg Standing Chest Press

    Single Leg Standing Chest Press

    Chest, Triceps

  • Single Limb Bird Dog

    Single Limb Bird Dog

    Back, Abs

  • Skater Bound

    Skater Bound

    Glutes, Quads

  • Skull Crusher

    Skull Crusher

    Triceps

  • Spiderman Crawl

    Spiderman Crawl

    Obliques, Abs

  • Split Squat

    Split Squat

    Quads, Glutes

  • Sprinter Crunch

    Sprinter Crunch

    Abs

  • Squat Jack

    Squat Jack

    Quads, Glutes

  • No photo available

    Squat to Press

    Quads, Shoulders

  • Squat w/ Row

    Squat w/ Row

    Quads, Back

  • Standing Alternating Push-Pull

    Standing Alternating Push-Pull

    Chest, Back

  • Standing Barbell Overhead Press

    Standing Barbell Overhead Press

    Shoulders, Triceps

  • No photo available

    Standing Bicycles

    Obliques, Abs

  • No photo available

    Standing Chest Press

    Chest, Triceps

  • Standing Chop

    Standing Chop

    Obliques, Abs

  • No photo available

    Standing Decline Chest Press

    Chest, Triceps

  • Standing Face Pull

    Standing Face Pull

    Back, Shoulders

  • Standing Incline Press

    Standing Incline Press

    Chest, Shoulders

  • Standing Lift

    Standing Lift

    Obliques, Abs

  • Standing Overhead Press

    Standing Overhead Press

    Shoulders, Triceps

  • Standing Pallof Press

    Standing Pallof Press

    Obliques, Abs

  • No photo available

    Standing Shoulder CARS

    Shoulders

  • Standing Single Arm Row

    Standing Single Arm Row

    Back, Biceps

  • Step Up

    Step Up

    Quads, Glutes

  • No photo available

    Straight Arm Pulldown

    Back, Triceps

  • Suitcase Deadlift

    Suitcase Deadlift

    Hamstrings, Glutes

  • Suitcase March

    Suitcase March

    Obliques, Abs

  • No photo available

    Suitcase Reverse Lunge

    Glutes, Quads

  • Sumo Squat Stretch

    Sumo Squat Stretch

    Quads, Glutes

  • Superhero Iso Hold

    Superhero Iso Hold

    Back, Glutes

T

  • Tall Kneeling Pallof Press

    Tall Kneeling Pallof Press

    Obliques, Abs

  • Tall Kneeling Single Arm Chest Press

    Tall Kneeling Single Arm Chest Press

    Chest, Triceps

  • Tall Kneeling Single Arm Lat Pulldown

    Tall Kneeling Single Arm Lat Pulldown

    Back, Biceps

  • No photo available

    Traveling Pushups

    Chest, Triceps

  • No photo available

    Tricep Bench Dips

    Triceps, Shoulders

  • Tricep Extension

    Tricep Extension

    Triceps

  • Tricep Kickback

    Tricep Kickback

    Triceps

U

  • Upright Row

    Upright Row

    Shoulders, Back

V

  • No photo available

    V-Up

    Abs

W

  • W-Hold

    W-Hold

    Back, Shoulders

  • Waiter March

    Waiter March

    Shoulders, Abs

  • No photo available

    Wide Grip Barbell Bench Press

    Chest, Shoulders

X

  • X-Pulldown

    X-Pulldown

    Back, Biceps

  • X-Pulldown w/ Tricep Extension

    X-Pulldown w/ Tricep Extension

    Back, Triceps

Y

  • Y-Pull

    Y-Pull

    Shoulders, Back