15 Exercises That Start With F

Finding new exercises to keep your fitness routine fresh and effective can often feel like a daunting task.

Many of us fall into the trap of repeating the same workouts, which can lead to boredom and plateaus in progress.

Did you know that mixing up your workout with different types of exercises can not only make your sessions more enjoyable but also improve your overall fitness levels?

Our article introduces 15 diverse exercises that start with the letter “F”, covering a range of activities from strength training to flexibility and endurance.

These selections are designed to enhance various aspects of physical health, ensuring you get a well-rounded routine.

1. Front Squats

Are you looking to enhance your lower body strength and tone up your thighs and glutes?

This compound exercise is not only majorly effective for your lower body but also engages your entire body, especially your core.

How To Do

• Stand with feet shoulder-width apart.
• Place a barbell just above your shoulders, resting it on the front deltoids.
• Cross your arms and grip the bar with your hands for stability.
• Keep your head up and back straight.
• Take a deep breath, brace your core.
• Begin by lowering your body, pushing hips back as if sitting on a chair.
• Continue descending until thighs are parallel to the floor.
• Explode back up to starting position while maintaining a strong core.

Muscles Worked

• Quadriceps
• Glutes
• Hamstrings
• Lower Back

2. Floor Wiper

Floor Wipers are a dynamic exercise that strengthen your core and lower body. This movement not only targets your abdominal muscles but also engages your forearms, hip flexors, and incorporates a barbell to intensify the workout.

How To Do

• Start by lying flat on your back on a comfortable surface.
• Hold a barbell above your chest with arms fully extended, creating a stable base.
• With legs together, lift them off the ground to form a 90 – degree angle with your torso.
• Slowly lower your legs to one side, aiming to get them as close to the floor as possible without touching it.
• Bring legs back to the center and then lower them to the opposite side, mimicking the motion of a windshield wiper.
• Keep your movements controlled and deliberate to maximize muscle engagement throughout the exercise.
• Focus on maintaining steady breathing, exhaling as you lower your legs and inhaling as you raise them.
• Perform multiple repetitions of this left-and-right motion for effective core and lower body strengthening.

Muscles Worked

The floor wiper is a real boon to your workout, heavily engaging the obliques, pectorals, triceps, and rectus abdominis.

3. Fencing Lunges

Fencing lunges are a dynamic move that are as stylish as they are effective. Have you ever pictured yourself in a thrilling bout, sword in hand, poised to strike?

Well, a fencing lunge could be that decisive move. But it’s not just for fencers.

Even without a foil or epee, practicing fencing lunges can significantly enhance one’s fitness.

How To Do

• Stand with feet shoulder-width apart, one foot forward.
• Keep their back straight and engage their core.
• Then extend their front leg and bend the knee deeply while keeping the back leg straight.
• Push off the front foot, propelling themselves forward, and then gracefully recover to the starting position.

Variations? Beginners may want to start with a shallower lunge and work on form, while those with more practice can deepen their lunge and play with speed to ramp up the intensity.

Muscles Worked

• Thighs
• Glutes
• Core
• Lower Body

4. Frog Jumps

Frog jumps target your lower body, activating the thighs, calves, and more.

This plyometric exercise infuses your routine with the kind of explosive movement that not only strengthens muscles but gives your cardio fitness a significant boost.

How To Do

• Start standing with feet shoulder-width apart.
• Engage core muscles and squat down, placing your hands on the floor between your feet.
• Explode up and forward, propelling your body into a jump.
• Land softly back into a squat position.

Muscles Worked

• Quadriceps
• Hamstrings
• Glutes
• Calves

5. Flutter Kicks

Flutter kicks are a simple yet effective way to target your lower abdominal muscles and boost overall stability.

With just a flick of the feet, you can set a rhythm that tones and strengthens.

How To Do

• Lie on your back with legs extended and arms by your sides, palms down.
• Press the small of your back into the floor to engage your abdominal muscles.
• Lift your feet slightly off the ground and begin to kick each leg up and down in a small, controlled motion.
• Keep your movements short and rapid, as if you’re swimming through air.
• For breathing, inhale and exhale steadily to maintain a consistent rhythm. This will help you power through each session.

Muscles Worked

The primary focus lies on the lower abs, but flutter kicks also engage the hip flexors and quadriceps.

6. Front Raise (Dumbbells)

Front Raise (Dumbbells) is a focused exercise aimed at enhancing shoulder strength, particularly targeting the deltoids and upper chest muscles known as pectorals.

This isolation exercise fits perfectly into any weightlifting routine to prepare your shoulders for more intensive work.

How To Do

• Stand with feet shoulder-width apart, holding a dumbbell in each hand in front of your thighs. Ensure palms are facing towards your body.
• Keeping a slight bend in the elbows, engage your core as you raise the dumbbells in front of you to shoulder height. The upper body stays still—no swinging!
• Pause at the top where your arms are parallel to the ground
• Lower back down slowly to the starting position, maintaining control to maximize that muscle work.

Muscles Worked

The primary muscle group worked during the front raise is the anterior deltoids and pectorals — those front shoulder muscles yearning for strength and definition.

7. Forearm Plank

This is an exercise where you engage your core, chest, shoulders, and abs. Its beauty lies in its simplicity and the intensity it brings without any equipment.

How To Do

• Begin by lying face-down on the mat with elbows under shoulders and forearms parallel to each other.
• Press your toes into the floor, push off the ground, and raise your body. Your elbows should create a 90-degree angle.
• Make sure your body forms a straight line from shoulders to ankles, engaging your core to prevent the hips from sinking or rising.
• Keep your gaze down to maintain a neutral neck position.
• For newbies, holding a forearm plank for even 20 seconds is commendable, but as one advances, they can aim for one minute or longer.

Muscles Worked

Core Muscles: The focus is on endurance. You’re not just toning but also building stability.

8. Farmers Walk

The Farmer’s Walk is a powerhouse exercise widely recognized for its ability to strengthen your entire body.

This strength training technique not only builds muscle but also improves cardiovascular health and endurance.

How To Do

• Select Your Weights: Use free weights like kettlebells, dumbbells, or even farmer’s walk handles. They should be heavy enough to challenge you while allowing you to maintain good posture.
• Starting Position: Stand with feet hip-width apart, weights at your sides.
• Lift with Care: Squat down to grip the weights, keeping your back straight. Lift with your legs, not your back.
• Walking: Keep your chest up and shoulders back. Take short, quick steps for better stability.

Muscles Worked

• Grip
• Shoulders
• Core
• Legs

9. Front Plank

Mastering the front plank can significantly enhance your core strength and stability.

This exercise lays the foundation for developing muscular endurance without requiring any equipment, making it accessible to all fitness enthusiasts.

How To Do

• Start Position: Lie face down on a comfortable surface.
• Elbows: Position your elbows directly beneath your shoulders.
• Hands: Clench them into fists or keep them flat.
• Lift: Raise your body up onto your elbows and toes, keeping your back straight.
• Alignment: Keep your body in a straight line from shoulders to ankles.

Muscles Worked

• Transverse abdominis
• Rectus abdominis
• Lower back
• Obliques

10. Frankenstein Walk

The Frankenstein Walk stands out as a dynamic exercise that targets your hamstrings and calves.

This walking exercise combines leg stretches with movements reminiscent of the creature from Mary Shelley’s iconic novel, making it an imaginative yet effective way to enhance flexibility.

How To Do

• Begin by standing tall with your feet hip-width apart.
• Ensure your posture is straight, aligning your spine perfectly for optimal stretching and balance.
• Extend both arms in front of you at shoulder height.
• Palms should face down, ready to assist in balancing during the leg kicks.
• Take a step forward with one foot, simultaneously lifting the opposite leg straight up toward your extended hands.
• Aim to touch your toes to your palms without bending at the knee.
• Lower the raised leg back to the starting position and repeat the movement with the other leg.
• Keep alternating legs as you walk forward, maintaining a steady pace. Focus on keeping each kick controlled and smooth to maximize muscle stretch without causing strain.

Muscles Worked

Muscles enjoying the spotlight in this exercise include the hamstrings and hip flexors. It’s a full-blown audition for these groups, showing off their flexibility and strength, every step of the way.

11. Face Pulls

Ever find yourself slouching at your desk? Face pulls might just be the friend your shoulders have been looking for.

This strength exercise not only works wonders on the upper body but also aids in correcting posture.

How To Do

• First, set up at a cable pulley machine with the pulley set slightly above head height.
• Attach a rope with two ends and stand facing the machine. To execute the face pull, reach forward and grab the rope with both hands, palms facing each other.
• Step back until arms are fully extended
• Engage the core and lean slightly back
• With elbows raised, pull the handles towards your face
• End with your hands beside your ears and wrists rotated so your palms face forward

Muscles Worked

• Posterior deltoids
• Traps
• Rhomboids

12. Fish Pose

Fish Pose, known as Matsyasana in the yoga world, is a remarkable exercise originating from a supine position.

This beginner-level backbend stretches your neck, throat, abdomen, and chest while combating obesity.

How To Do

• Begin by sitting on the mat with legs extended.
• Lean back onto your elbows, keeping forearms and palms flat.
• Press your upper arms and elbows into the floor to puff up the chest.
• Gently tilt your head back to touch the floor with the crown or back of your head.
• Maintain the pose for 15-30 seconds, focusing on deep breaths.
• If your neck feels strained, place a folded blanket beneath your head or shoulders for extra support.

Muscles Worked

• Chest
• Throat
• Core

13. Forearm Curl

Engaging in a Forearm Curl is akin to giving a firm handshake to the world of strength training.

It’s an exercise that directly targets the muscles in the forearms, specifically the forearm flexors, offering a robust workout for these often-overlooked muscles.

How To Do

• Begin by choosing between a dumbbell or a barbell; both are excellent tools for this exercise, offering slight variations in resistance and grip.
• Grasp the equipment with an underhand grip, hands shoulder-width apart for the barbell or with palms facing upwards for the dumbbells.
• With arms extended, breathe in, brace your core, and curl the weight upwards by only moving your wrists. Ensure that the movement is slow and controlled.
• At the top of the movement, the wrists should be fully flexed toward the forearms. Hold this position briefly.
• Exhale as you slowly return to the starting position, extending your wrists, but keeping the tension on the forearm muscles throughout the range of motion.

Muscles Worked

The primary muscle group worked during the Forearm Curl is the forearm flexors. They’re the muscles that close your hand, contribute to grip strength, and bring flexion to the wrist.

14. Front Curtsy Lunge

The front curtsy lunge is a dynamic exercise that targets the quadriceps, glutes, inner and outer thighs, enhancing your lower body strength.

Its unique lateral movement sets it apart from the traditional forward lunge, making it an essential addition to any leg workout routine.

How To Do

• Begin by standing upright with feet hip-width apart.
• Shift your weight to one leg, and with the opposite leg, step diagonally behind you, as if performing a curtsy.
• Bend both knees and lower your hips until your front thigh is nearly parallel to the floor. Keep that back straight and those abs tight!
• Rise Up: Press through your front heel to return to the starting position. That’s one rep!

Muscles Worked

• Glutes
• Quads
• Inner Thighs

15. Front Plate Raise

Front Plate Raise serves as a powerhouse workout for strengthening and sculpting the shoulders.

This exercise, a staple in shoulder fitness routines, specifically targets the anterior deltoid muscles for enhanced development and strength.

How To Do

• Start with selecting an appropriate weight plate that challenges you while allowing for proper form.
• Stand tall with your feet shoulder – width apart, ensuring stability throughout the exercise.
• Grip the weight plate on its sides firmly with both hands. Your palms should face each other.
• Raise the plate smoothly from near your waist to slightly above shoulder level without swinging or using momentum.
• Focus on activating your shoulder muscles, particularly the anterior deltoids, as you lift.
• Keep your back straight and avoid arching it as you raise the weight plate.
• Pause at the top of the movement for a moment to maximize muscle activation.
• Lower the weight slowly back to the starting position to complete one rep.

Muscle Worked

• Front deltoids
• Serratus anterior
• Biceps brachii
• Pectoralis major

Conclusion

Exploring 15 exercises starting with the letter F offers a unique blend of fitness activities. These workouts enhance strength, flexibility, and endurance in dynamic ways.

They cater to various skill levels and goals, making fitness accessible and enjoyable for you.

Incorporating these into your workout can lead to significant health benefits and improved physical performance over time.