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Bodyweight Exercises

262 exercises

Level
BeginnerIntermediateAdvanced
Muscle
ChestLatsMiddle BackUpper BackLower BackShouldersTrapsBicepsTricepsForearmsAbsObliquesCoreQuadsHamstringsGlutesCalvesAdductorsAbductorsHip FlexorsNeckTibialis
Equipment
BodyweightPull-up BarParallel BarsRingsResistance BandsSuspensionBenchFoam RollJump Rope
Category
StrengthCardioPlyometricsStretchingMobilitySkill
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Chest(22)

Chest Expansion Stretch (Elbows Back)Chest FlyChest Squeeze - IsometricPlanche Push-Up (Pseudo)Plyometric Push-UpPush-UpPush-Up (Alternating Close/Wide Hands)Push-Up (Clock)Push-Up (Decline)Push-Up (Diamond)Push-Up (Feet-Elevated)Push-Up (Incline, Medium)Push-Up (Incline, Reverse-Grip)Push-Up (Incline, Wide-Grip)Push-Up (Incline)Push-Up (One-Arm)Push-Up (Single-Arm)Push-Up (Wall)Push-Up (Wide)Push-Up (Wrist Elevated)Push-Up To Side PlankPush-Up Wiper - Isometric

Lats(7)

Arm Swing Stretch (Dynamic) Child's Pose Lat StretchLat Stretch (Side-Lying)Lat Wall StretchLateral Trunk Stretch (Seated)Pull-Up (V-Bar)Pull-Up (Wide-Grip Behind The Neck)

Middle Back(4)

Row (Vertical)Spinal TwistUpper Back StretchUpper Back Stretch (Hands Clasped)

Lower Back(10)

Back ExtensionBackbend Stretch (Standing)Bench HyperextensionCat-Cow StretchChild's PoseKnee-to-Chest StretchPelvic Tilt (Standing)Seated Spinal Twist StretchSupermanSuperman Hold

Shoulders(22)

Arm CircleArm Swing Drill (Kneeling)Backbend (Shoulder Bridge)Bear CrawlBear Crawl (Reverse)Chest/Shoulder Stretch (Partner-Assisted)Dynamic StretchesElbow CircleFull Body CircleHandstand (Freestanding)Overhead Reach StretchPike Push-Up (Single-Leg)Push-Up (Pike Headstand)Reach (Overhead) StretchSerratus Wall SlideShoulder CirclesShoulder Extension StretchShoulder RollShoulder Shrug CircleShoulder Stretch (Cross-Body)Wall ExtensionsWrist Pull Stretch (Side)

Traps(3)

Scapular ShrugShoulder ShrugShoulder Shrug (Circular)

Biceps(2)

Bicep Stretch (Seated) - Partner AssistedBiceps Stretch - Body Only

Triceps(11)

Dip - BenchDip (Triceps) Plank to Push-UpPush-Up (Close-Grip) - DumbbellPush-Up (Close)Push-Up (Incline, Close-Grip)Triceps Extension - Bodyweight (Bar)Triceps Extension (Standing) - Resistance BandTriceps Stretch - OverheadTriceps Stretch (Cross-Body)Triceps Stretch (Overhead) - Partner Assisted

Forearms(5)

Finger Flexion and ExtensionForearm Stretch (Kneeling)Wrist CircleWrist Flexibility StretchWrist Forward and Back Bends

Abs(50)

Bicycle CrunchBodyline Stability DrillBodyweight Skill SequenceChin-Up (Crunch)Crane Pose (Bakasana)CrunchCrunch (Cross-Body)Crunch (Legs on Stability Ball)Crunch (Overhead)Crunch (Reverse)Crunch (Tuck)Dead BugDecline CrunchElbow-to-Knee CrunchFlutter Kick - Body OnlyHeel Touch (Alternating)Hip Raise (Bent-Knee)Hollow Body HoldJackknife Sit-UpJanda Sit-UpKnee Raise (Alternating, Hanging)Knee Tuck (Seated)L-Sit (Single-Leg Foot-Supported)L-Sit (Single-Leg)L-Sit Hold (Foot-Supported)Leg Pull-In (Flat Bench)Leg Raise (Lying) - Body OnlyLeg TuckLeg Tuck - Body OnlyManna HoldMountain ClimberOblique Crunch (Decline)Open Tuck L-Sit HoldPelvic TiltPike-UpPlankPlank (One-Arm, Single-Leg)Plank (One-Arm)Plank (Shoulder Taps)Reverse Crunch (Decline)Reverse Crunch with Hip LiftScissor KickSit-UpSit-Up (Butterfly)Sit-Up (Three-Quarter)Spider CrawlStomach VacuumToe Touch CrunchTuck CrunchTuck L-Sit

Obliques(9)

Oblique CrunchSide BendSide Bend Stretch (Seated)Side Bridge (Hip Lift)Side CrunchSide JackknifeSide PlankStanding Side Bend StretchTorso Twist

Quads(44)

BurpeeButt Kick JumpButt Kick Jump (Single-Leg)Camel Pose (Ustrasana)Diagonal BoundFast SkippingFrog StandHigh KneesHop (Frog)JoggingJump (Box)Jump (Knee Tuck)Jump (Rocket)Jump Squat - Body OnlyJumping JacksLeg Lift (Front Scale)Locust Pose (Half)Lunge (Walking)Pistol SquatPistol Squat (Jumping)Quad StretchQuad Stretch (Side-Lying)Quadriceps Stretch (Prone)Reverse LungeRunningScissor Jump LungeScorpion Stretch - ProneShrimp Squat (Advanced)Shrimp Squat (Beginner)Shrimp Squat (Intermediate)Split JumpSplit SquatSplit Squat (Bulgarian)SquatSquat (Dynamic Mobility) - Body OnlySquat (Full-Depth)Squat (Partial)Squat (Sky Reach)Squat JumpStanding Broad JumpStanding Broad Jump (Lateral)Star JumpTrail Running / WalkingWalking

Hamstrings(23)

Butt KickDeadlift (Romanian)Deadlift (Single-Leg Romanian)Forward Bend (Seated, Leg Grab)Glute Ham Raise - Body OnlyGlute Ham Raise (Natural)Hamstring Stretch (90/90)Hamstring Stretch (Partner-Assisted PNF)Hamstring Stretch (Seated, Single-Leg)Hamstring Stretch (Supine Single-Leg)Hamstring Stretch (Supine)InchwormLeg Curl (Prone)Leg Swing (Forward)Nordic Hamstring CurlPancake StretchPike StretchRunner's Lunge StretchSeated Straddle StretchSprint Start (3-Point)Toe Touch StretchWall Acceleration DrillWorld's Greatest Stretch

Glutes(17)

Figure Four Stretch (Supine)Glute BridgeGlute Bridge (Incline)Glute Bridge (Single-Leg)Glute KickbackGlute Stretch (Partner-Assisted PNF)Glute Stretch (Supine)Knee-Across-Body StretchKnee-To-Chest Stretch (Single)Leg Lift (Glute Extension)Leg Raise (Quadruped)Lunge (Curtsy)Pelvic Tilt BridgeReverse PlankShoulder BridgeStep-Up (Knee Raise)Tabletop Bridge

Calves(9)

Ankle CirclesCalf RaiseCalf Stretch (Seated)Calf Stretch (Toes Elevated)Knee CircleSoleus & Achilles StretchToe Flexion and ExtensionWall Calf Stretch (Forearms)Wall Calf Stretch (Hands)

Adductors(7)

Adductor Stretch (Partner-Assisted)Adductor Stretch (Side-Lying)Bound (Lateral)Butterfly StretchCariocaGroin and Back StretchGroiner

Abductors(6)

Hip CircleHip Circle (Prone)Leg Raise (Side)Lying Cross StretchLying Crossover StretchWindmill Stretch

Hip Flexors(5)

Hip Flexor StretchHip Flexor Stretch (Kneeling)Kneeling Hip Flexor StretchLeg Swing (Front & Side)Lunge Stretch (Kneeling)

Neck(6)

Chin-to-Chest StretchHead BridgeNeck Exercise (Front/Back) - IsometricNeck Exercise (Side) - IsometricNeck Movement (Three-Plane)Neck Stretch (Lateral)