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Bodyweight Exercises

282 exercises

Level
BeginnerIntermediateAdvanced
Muscle
ChestLatsMiddle BackUpper BackLower BackShouldersTrapsBicepsTricepsForearmsAbsObliquesCoreQuadsHamstringsGlutesCalvesAdductorsAbductorsHip FlexorsNeckTibialis
Equipment
BodyweightPull-up BarParallel BarsRingsResistance BandsSuspensionBenchFoam RollJump Rope
Category
StrengthCardioPlyometricsStretchingMobilitySkill
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Chest(24)

Chest Doorway StretchChest Expansion Stretch (Elbows Back)Chest FlyChest Squeeze - IsometricKnee Push-UpPlanche 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 (Single-Arm)Push-Up (Wall)Push-Up (Wide)Push-Up (Wrist Elevated)Push-Up HoldPush-Up To Side PlankPush-Up Wiper - Isometric

Lats(8)

Arm Swing Stretch (Dynamic)Child's Pose Lat StretchInverted Row HoldLat 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)

Upper Back(2)

Reverse Snow AngelThread the Needle

Lower Back(10)

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

Shoulders(27)

Arm CircleArm Swing Drill (Kneeling)Backbend (Shoulder Bridge)Bear CrawlBear Crawl (Reverse)Chest/Shoulder Stretch (Partner-Assisted)Crow PoseDynamic StretchElbow CircleFull Body CircleHandstand (Freestanding)Overhead Reach StretchPike Push-UpPike Push-Up (Single-Leg)Prone Y RaisePuppy PosePush-Up (Pike Headstand)Reach (Overhead) StretchSerratus Wall SlideShoulder CircleShoulder DislocateShoulder Extension StretchShoulder RollShoulder Shrug CircleShoulder Stretch (Cross-Body)Wall ExtensionWrist Pull Stretch (Side)

Traps(3)

Scapular ShrugShoulder ShrugShoulder Shrug (Circular)

Biceps(2)

Bicep StretchBicep Stretch (Seated) - Partner Assisted

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(49)

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 KickHeel 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)Leg TuckManna HoldMountain ClimberOblique Crunch (Decline)Open Tuck L-Sit HoldPelvic TiltPike-UpPlankPlank (Shoulder Tap)Plank (Single-Arm, Single-Leg)Plank (Single-Arm)Reverse Crunch (Decline)Reverse Crunch with Hip LiftScissor KickSit-UpSit-Up (Butterfly)Sit-Up (Three-Quarter)Spider CrawlStomach VacuumToe Touch CrunchTuck CrunchTucked L-Sit

Obliques(9)

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

Core(2)

Bird DogSupine Spinal Twist

Quads(49)

BurpeeButt Kick JumpButt Kick Jump (Single-Leg)Camel Pose (Ustrasana)Deep Squat HoldDiagonal BoundFast SkippingFrog StandHigh KneesHop (Frog)JoggingJump (Box)Jump (Knee Tuck)Jump (Rocket)Jump SquatJumping JacksLeg Lift (Front Scale)Locust Pose (Half)LungeLunge (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)Single-Leg BalanceSplit JumpSplit SquatSplit Squat (Bulgarian)SquatSquat (Dynamic Mobility)Squat (Full-Depth)Squat (Partial)Squat (Sky Reach)Squat JumpSquat PulseStanding Broad JumpStanding Broad Jump (Lateral)Star JumpTrail Running / WalkingWalkingWall Sit

Hamstrings(23)

Butt KickDeadlift (Romanian)Deadlift (Single-Leg Romanian)Forward Bend (Seated, Leg Grab)Glute 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 Forward FoldSeated Straddle StretchSprint Start (3-Point)Toe Touch StretchWall Acceleration DrillWorld's Greatest Stretch

Glutes(20)

90/90 Hip SwitchFigure Four Stretch (Supine)Glute BridgeGlute Bridge (Incline)Glute Bridge (Single-Leg)Glute Bridge HoldGlute 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 BridgePigeon PoseReverse PlankShoulder BridgeStep-Up (Knee Raise)Tabletop Bridge

Calves(9)

Ankle CircleCalf 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(6)

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

Neck(6)

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