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Bodyweight Fitness

Bodyweight Strength Exercises

138 exercises

Level
BeginnerIntermediateAdvanced
Muscle
ChestLatsMiddle BackUpper BackLower BackShouldersTrapsBicepsTricepsForearmsAbsObliquesCoreQuadsHamstringsGlutesCalvesAdductorsAbductorsHip FlexorsNeckTibialis
Equipment
BodyweightPull-up BarParallel BarsRingsResistance BandsSuspensionBenchFoam RollJump Rope
Category
StrengthCardioPlyometricsStretchingMobilitySkill
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Chest(21)

Chest 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 - Isometric

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(8)

Backbend (Shoulder Bridge)Bear CrawlBear Crawl (Reverse)Crow PosePike Push-UpPike Push-Up (Single-Leg)Prone Y RaisePush-Up (Pike Headstand)

Traps(2)

Scapular ShrugShoulder Shrug

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

Abs(42)

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 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 CrunchTuck CrunchTucked L-Sit

Obliques(5)

Oblique CrunchSide Bridge (Hip Lift)Side CrunchSide JackknifeSide Plank

Core(1)

Bird Dog

Quads(20)

BurpeeFrog StandJump SquatLeg Lift (Front Scale)LungeLunge (Walking)Pistol SquatPistol Squat (Jumping)Reverse LungeShrimp Squat (Advanced)Shrimp Squat (Beginner)Shrimp Squat (Intermediate)Single-Leg BalanceSplit SquatSplit Squat (Bulgarian)SquatSquat (Full-Depth)Squat (Partial)Squat PulseWall 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 KickbackLeg Lift (Glute Extension)Leg Raise (Quadruped)Lunge (Curtsy)Reverse PlankShoulder BridgeStep-Up (Knee Raise)Tabletop Bridge

Calves(1)

Calf Raise

Abductors(1)

Leg Raise (Side)

Hip Flexors(1)

Seated Leg Lift

Neck(3)

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