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Bodyweight Fitness

Bodyweight Exercise Library

359 exercises

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

Chest(30)

Bench Press - Resistance BandChest Expansion Stretch (Elbows Back)Chest FlyChest Fly - Resistance BandChest Squeeze - IsometricMaltese Hold - RingsPlanche Push-Up (Pseudo)Plyometric Push-UpPush-UpPush-Up - RingsPush-Up - Suspension TrainerPush-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 (Planche)Push-Up (Rings Turned Out)Push-Up (Single-Arm)Push-Up (Wall)Push-Up (Wide)Push-Up (Wide) - RingsPush-Up (Wrist Elevated)Push-Up To Side PlankPush-Up Wiper - Isometric

Lats(31)

Archer Row - RingsArm Swing Stretch (Dynamic) Child's Pose Lat StretchChin-UpChin-Up (Sternum) - Pull-Up BarHang (Arch)Hang (One-Arm) - Pull-Up BarIce Cream Maker (Tuck) - RingsKipping Muscle-Up - RingL-Sit Pull-Up - RingLat Foam RollingLat Stretch (Side-Lying)Lat Wall StretchLateral Trunk Stretch (Seated)Muscle-Up (Strict) - RingsMuscle-Up Negative - RingNegative Pull-UpPull-UpPull-Up (Alternating Front/Back)Pull-Up (Arch Body)Pull-Up (Archer)Pull-Up (L-Sit)Pull-Up (Mixed Grip)Pull-Up (Side-to-Side)Pull-Up (Typewriter)Pull-Up (V-Bar)Pull-Up (Weighted)Pull-Up (Wide-Grip Behind The Neck)Rope ClimbRow (One-Arm) - RingsRow (Tuck Front Lever) - Rings

Middle Back(7)

Foam Rolling (Rhomboids)Inverted Row - Suspension StrapRow - Suspension TrainerRow (Vertical)Spinal TwistUpper Back StretchUpper Back Stretch (Hands Clasped)

Lower Back(11)

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

Shoulders(37)

Arm CircleArm Swing Drill (Kneeling)Backbend (Shoulder Bridge)Bear CrawlBear Crawl (Reverse)Chest/Shoulder Stretch (Partner-Assisted)Dynamic StretchesElbow CircleExternal Rotation - Resistance BandFull Body CircleGerman Hang - RingsHandstand (Freestanding)Internal Rotation - Resistance BandInverted Hang - RingsLateral Raise - Resistance BandOverhead Reach StretchParallel Bar Support HoldPike Push-Up (Single-Leg)Pull Apart - Resistance BandPush-Up (Pike Headstand)Reach (Overhead) StretchReverse Fly - Resistance BandRing Support HoldRings Support Hold (Turned Out)Serratus Wall SlideShoulder CirclesShoulder Dislocate - Resistance BandShoulder Extension StretchShoulder Press - Resistance BandShoulder RollShoulder Shrug CircleShoulder Stretch (Cross-Body)Shoulder Warm-up - Resistance BandSkin The Cat - RingsSkin the Cat (Pike) - RingsWall ExtensionsWrist Pull Stretch (Side)

Traps(5)

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

Biceps(4)

Bicep Curl (Harop)Bicep Stretch (Seated) - Partner AssistedBiceps Stretch - Body OnlyBrachialis Self-Myofascial Release - Foam Roll

Triceps(16)

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

Forearms(6)

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

Abs(60)

Ab Rollout - RingsBicycle 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 CrunchFallout - Suspension TrainerFlutter Kick - Body OnlyHanging Knee RaiseHanging Pike Leg Raise NegativeHeel Touch (Alternating)Hip Raise (Bent-Knee)Hollow Body HoldJackknife Sit-UpJanda Sit-UpKnee Raise (Alternating, Hanging)Knee Raise (Hip) - Parallel BarKnee Tuck (Seated)L-Sit (Single-Leg Foot-Supported)L-Sit (Single-Leg)L-Sit Hold (Foot-Supported)Leg Pull-In (Flat Bench)Leg Raise (Hanging, Straight)Leg Raise (Lying) - Body OnlyLeg TuckLeg Tuck - Body OnlyManna HoldMountain ClimberOblique Crunch (Decline)Open Tuck L-Sit HoldPallof Press - Resistance BandPelvic TiltPike Leg Raise - Pull Up BarPike-UpPlankPlank (One-Arm, Single-Leg)Plank (One-Arm)Plank (Shoulder Taps)Reverse Crunch - Suspension TrainerReverse Crunch (Decline)Reverse Crunch with Hip LiftRing Pallof PressScissor 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(49)

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

Hamstrings(30)

Butt KickDeadlift (Romanian)Deadlift (Single-Leg Romanian)Deadlift (Sumo) - Resistance BandForward Bend (Seated, Leg Grab)Glute Ham Raise - Body OnlyGlute Ham Raise (Natural)Good Morning - Resistance BandHamstring Curl (Seated) - Resistance BandHamstring Foam Rolling - Foam RollHamstring 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 CurlNordic Hamstring Curl (Assisted)Pancake StretchPike StretchPull-Through - Resistance BandReverse Hyperextension - BenchRunner's Lunge StretchSeated Straddle StretchSprint Start (3-Point)Toe Touch StretchWall Acceleration DrillWorld's Greatest Stretch

Glutes(20)

Figure Four Stretch (Supine)Foam Rolling (Piriformis)Glute BridgeGlute Bridge (Incline)Glute Bridge (Single-Leg)Glute KickbackGlute Stretch (Partner-Assisted PNF)Glute Stretch (Supine)Hip Extension - Resistance BandHip Lift - Resistance BandKnee-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(12)

Ankle CirclesCalf Foam RollingCalf RaiseCalf Raise - Resistance BandCalf Stretch (Seated)Calf Stretch (Toes Elevated)Foam Rolling (Peroneal)Knee CircleSoleus & Achilles StretchToe Flexion and ExtensionWall Calf Stretch (Forearms)Wall Calf Stretch (Hands)

Adductors(9)

Adductor Foam RollingAdductor Stretch (Partner-Assisted)Adductor Stretch (Side-Lying)Bound (Lateral)Butterfly StretchCariocaGroin and Back StretchGroinerHip Adduction - Resistance Band

Abductors(8)

Hip CircleHip Circle (Prone)IT Band Foam RollingLeg Raise (Side)Lying Cross StretchLying Crossover StretchMonster Walk - Resistance BandWindmill Stretch

Hip Flexors(6)

Hip Flexion - Resistance BandHip 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)