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Bodyweight Fitness

Bodyweight Strength Exercises

155 exercises

Level
BeginnerIntermediateAdvanced
Muscle
ChestLatsMiddle BackUpper BackLower BackShouldersTrapsBicepsTricepsForearmsAbsObliquesCoreQuadsHamstringsGlutesCalvesAdductorsAbductorsHip FlexorsNeckTibialis
Equipment
BodyweightPull-up BarParallel BarsRingsResistance BandsSuspensionBenchFoam RollJump Rope
Category
StrengthCardioPlyometricsStretchingMobilitySkill
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Chest(23)

Archer Push-UpChest FlyChest Squeeze - IsometricKnee Push-UpPlanche Push-Up (Pseudo)Push-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 - IsometricScapular Push-Up

Lats(3)

Inverted Row HoldPull-Up (V-Bar)Pull-Up (Wide-Grip Behind The Neck)

Middle Back(1)

Row (Vertical)

Upper Back(1)

Reverse Snow Angel

Lower Back(3)

Bench HyperextensionSupermanSuperman Hold

Shoulders(12)

Backbend (Shoulder Bridge)Bear CrawlBear Crawl (Reverse)Crow PosePike Hold (Feet Elevated)Pike Push Up HoldPike Push-UpPike Push-Up (Single-Leg)Planche Lean HoldProne Y RaisePush-Up (Pike Headstand)Wall Walk

Traps(2)

Scapular ShrugShoulder Shrug

Biceps(1)

Bodyweight Bicep Curl - Body Only

Triceps(8)

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 Band

Forearms(1)

Wall Forearm Press Hold

Abs(44)

Bicycle CrunchBodyline Stability DrillChin-Up (Crunch)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 RaiseLeg Raise (Lying)Leg TuckOblique Crunch (Decline)Open Tuck L-Sit HoldPike-UpPlankPlank (Shoulder Tap)Reverse Crunch (Decline)Reverse Crunch with Hip LiftScissor KickSit-UpSit-Up (Butterfly)Sit-Up (Three-Quarter)Spider CrawlStomach VacuumToe Touch CrunchTucked L-SitV-UpWall Plank Hold

Obliques(6)

Oblique CrunchRussian TwistSide Bridge (Hip Lift)Side CrunchSide JackknifeSide Plank

Core(1)

Bird Dog

Quads(23)

Bodyweight SquatBurpeeFrog StandJump SquatLeg Lift (Front Scale)LungeLunge (Walking)Pistol SquatPistol Squat (Jumping)Reverse LungeShrimp Squat (Advanced)Shrimp Squat (Beginner)Shrimp Squat (Intermediate)Single Leg Extension HoldSingle-Leg BalanceSissy SquatSplit SquatSplit Squat (Bulgarian)Squat (Full-Depth)Squat (Partial)Squat PulseSumo Squat - BODY_ONLYWall Sit

Hamstrings(5)

Deadlift (Romanian)Deadlift (Single-Leg Romanian)Glute Ham Raise (Natural)Leg Curl (Prone)Nordic Hamstring Curl

Glutes(12)

Glute BridgeGlute Bridge (Incline)Glute Bridge (Single-Leg)Glute Bridge HoldGlute Bridge MarchGlute KickbackLeg Lift (Glute Extension)Leg Raise (Quadruped)Lunge (Curtsy)Reverse PlankStep-Up (Knee Raise)Tabletop Bridge

Calves(2)

Calf RaiseSingle-Leg Calf Raise - Body Only

Abductors(2)

ClamshellLeg Raise (Side)

Hip Flexors(2)

Seated Leg LiftSeated Pike Compression

Neck(3)

Head BridgeNeck Exercise (Front/Back) - IsometricNeck Exercise (Side) - Isometric