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Bodyweight Fitness

Beginner Strength Exercises

137 exercises

Level
BeginnerIntermediateAdvanced
Muscle
ChestLatsMiddle BackUpper BackLower BackShouldersTrapsBicepsTricepsForearmsAbsObliquesCoreQuadsHamstringsGlutesCalvesAdductorsAbductorsHip FlexorsNeckTibialis
Equipment
BodyweightPull-up BarParallel BarsRingsResistance BandsSuspensionBenchFoam RollJump Rope
Category
StrengthCardioPlyometricsStretchingMobilitySkill
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Chest(15)

Bench Press - Resistance BandChest FlyChest Fly - Resistance BandChest Squeeze - IsometricKnee Push-UpPush-UpPush-Up (Alternating Close/Wide Hands)Push-Up (Incline, Medium)Push-Up (Incline, Reverse-Grip)Push-Up (Incline, Wide-Grip)Push-Up (Incline)Push-Up (Wall)Push-Up (Wide)Push-Up HoldScapular Push-Up

Lats(5)

Bent Over RowChin Up HoldNegative Pull-UpScapular Depression HoldStraight Arm Pulldown - Resistance Band

Middle Back(3)

Inverted Row - Suspension StrapRow - Suspension TrainerRow (Vertical)

Upper Back(1)

Reverse Snow Angel

Lower Back(2)

SupermanSuperman Hold

Shoulders(9)

External Rotation - Resistance BandInternal Rotation - Resistance BandLateral Raise - Resistance BandParallel Bar Support HoldProne Y RaisePull Apart - Resistance BandReverse Fly - Resistance BandReverse Fly - SledShoulder Press - Resistance Band

Traps(4)

Row (Upright) - Resistance BandScapular Pull-UpScapular ShrugShoulder Shrug

Biceps(6)

Bicep Curl - Resistance BandsBodyweight Bicep Curl - Body OnlyConcentration Curl - Resistance BandFlexed Arm Hang - Pull Up BarHammer Curl - Resistance BandSuspension Bicep Curl

Triceps(7)

Dip - BenchDip (Triceps)Push-Up (Incline, Close-Grip)Triceps Extension - Bodyweight (Bar)Triceps Extension - Resistance BandTriceps Extension (Overhead) - Resistance BandTriceps Extension (Standing) - Resistance Band

Forearms(3)

Dead HangReverse Curl - Resistance BandWall Forearm Press Hold

Abs(30)

Bicycle CrunchCrunchCrunch (Cross-Body)Crunch (Legs on Stability Ball)Crunch (Overhead)Crunch (Reverse)Crunch (Tuck)Dead BugElbow-to-Knee CrunchFlutter KickHeel Touch (Alternating)Hip Raise (Bent-Knee)Knee Raise (Hip) - Parallel BarKnee Tuck (Seated)Leg Pull-In (Flat Bench)Leg RaiseLeg Raise (Lying)Leg TuckOblique Crunch (Decline)Pallof Press - Resistance BandPike-UpPlankReverse Crunch with Hip LiftRing Pallof PressScissor KickSit-UpSit-Up (Three-Quarter)Stomach VacuumToe Touch CrunchWall Plank Hold

Obliques(5)

Oblique CrunchRussian TwistSide Bridge (Hip Lift)Side CrunchSide Jackknife

Core(1)

Bird Dog

Quads(17)

Bodyweight SquatLungeLunge (Walking)Resistance Band LungeReverse LungeReverse Step DownShrimp Squat (Beginner)Single Leg Extension HoldSingle-Leg BalanceSquat - Resistance BandSquat (Full-Depth)Squat (Partial)Squat PulseStep-UpSumo Squat - BODY_ONLYSuspension SquatWall Sit

Hamstrings(4)

Deadlift (Romanian) - Resistance BandHamstring Curl (Seated) - Resistance BandLeg Curl (Prone)Nordic Hamstring Curl (Assisted)

Glutes(13)

Donkey Kick - Resistance BandFire Hydrant - Resistance BandGlute BridgeGlute Bridge (Incline)Glute Bridge HoldGlute Bridge MarchGlute KickbackHip Extension - Resistance BandLeg Lift (Glute Extension)Leg Raise (Quadruped)Resistance Band Lateral WalkStep-Up (Knee Raise)Tabletop Bridge

Calves(3)

Calf RaiseCalf Raise - Resistance BandSingle-Leg Calf Raise - Body Only

Adductors(1)

Hip Adduction - Resistance Band

Abductors(4)

ClamshellHip Abduction (Standing) - Resistance BandLeg Raise (Side)Monster Walk - Resistance Band

Hip Flexors(2)

Hip Flexion - Resistance BandSeated Leg Lift

Neck(2)

Neck Exercise (Front/Back) - IsometricNeck Exercise (Side) - Isometric