Bodyweight Fitness

Bodyweight Exercise Library

505 exercises

Chest(40)

Lats(40)

Middle Back(8)

Foam Rolling (Rhomboids)Inverted Row - Suspension Strap Open Book Stretch Row - Suspension Trainer Row (Vertical)Spinal Twist Upper Back Stretch Upper Back Stretch (Hands Clasped)

Upper Back(12)

Eagle Arms Stretch Face Pull - Rings Foam Roll Upper Back Prone Y-T-W - Body Only Reverse Snow Angel Scapular Pull-Up Hold - Pull-Up Bar Suspension Face Pull Thoracic Extension - Foam Roll Thoracic Extension Over Foam Roller Thoracic Rotation Thread the Needle Wall Shoulder Blade Squeeze Hold

Lower Back(13)

Back Extension Backbend Stretch (Standing)Bench Hyperextension Cat-Cow Child's Pose Child's Pose to Cobra Knee-to-Chest Stretch Lower Back Foam Rolling - Foam Roll Pelvic Tilt (Standing)Seated Spinal Twist Stretch Superman Superman Hold Supine Knee Hug

Shoulders(58)

Arm Circle Arm Swing Arm Swing Drill (Kneeling)Backbend (Shoulder Bridge)Bear Crawl Bear Crawl (Reverse)Chest/Shoulder Stretch (Partner-Assisted)Crow Pose Dynamic Stretch Elbow Circle External Rotation - Resistance Band Face Pull - Resistance Bands Full Body Circle German Hang - Rings Handstand (Freestanding)Internal Rotation - Resistance Band Inverted Hang - Rings Lateral Raise - Resistance Band Overhead Reach Stretch Overhead Shoulder Stretch Parallel Bar Support Hold Pike Hold (Feet Elevated)Pike Press - Suspension Pike Push Up Hold Pike Push-Up Pike Push-Up (Single-Leg)Pike Shoulder Tap - Resistance Bands Planche Lean Hold Prone Y Raise Pull Apart - Resistance Band Puppy Pose Push-Up (Pike Headstand)Reverse Fly - Resistance Band Reverse Fly - Sled Ring Support Hold Rings Support Hold (Turned Out)Shadow Boxing — Final Round Shadow Boxing — Full Combinations Shadow Boxing — Jab Cross Shadow Boxing — Jab Cross Hook Shoulder Circle Shoulder Dislocate Shoulder Dislocate - Resistance Band Shoulder Extension Stretch Shoulder Press - Resistance Band Shoulder Roll Shoulder Stretch (Cross-Body)Shoulder Warm-up - Resistance Band Skin The Cat - Rings Skin the Cat (Pike) - Rings Sleeper Stretch Tuck Planche Hold Wall Extension Wall Handstand Hold Wall Handstand Kick-Up Wall Walk Wrist Pull Stretch (Side)Yuri's Shoulder Band Warmup

Traps(6)

Row (Upright) - Resistance Band Scapular Pull-Up Scapular Shrug Shoulder Shrug Shoulder Shrug (Circular)Upper Trapezius Stretch

Biceps(13)

Bicep Curl - Resistance Bands Bicep Curl (Harop)Bicep Stretch Bicep Stretch (Seated) - Partner Assisted Bicep Wall Stretch - Body Only Bodyweight Bicep Curl - Body Only Brachialis Self-Myofascial Release - Foam Roll Close Grip Chin-Up - Pull Up Bar Concentration Curl - Resistance Band Flexed Arm Hang - Pull Up Bar Hammer Curl - Resistance Band Ring Curl - Rings Suspension Bicep Curl

Triceps(18)

Dip - Bench Dip - Rings Dip (Parallel Bar)Dip (Triceps)Plank to Push-Up Push-Up (Close-Grip) - Dumbbell Push-Up (Close)Push-Up (Incline, Close-Grip)Ring Dip (L-Sit)Ring Tricep Extension - Rings Tricep Extension - Suspension Triceps Extension - Bodyweight (Bar)Triceps Extension - Resistance Band Triceps Extension (Overhead) - Resistance Band Triceps Extension (Standing) - Resistance Band Triceps Stretch - Overhead Triceps Stretch (Cross-Body)Triceps Stretch (Overhead) - Partner Assisted

Forearms(10)

Dead Hang Finger Flexion and Extension Forearm Stretch (Kneeling)Reverse Curl - Resistance Band Wall Forearm Press Hold Wrist Circle Wrist Extensor Stretch Wrist Flexibility Stretch Wrist Flexor Stretch Wrist Forward and Back Bends

Abs(67)

Ab Rollout - Rings Ab Wheel Rollout - Ab Wheel Bicycle Crunch Bodyline Stability Drill Bodyweight Skill Sequence Chin-Up (Crunch)Crane Pose (Bakasana)Crunch Crunch (Cross-Body)Crunch (Legs on Stability Ball)Crunch (Overhead)Crunch (Reverse)Crunch (Tuck)Dead Bug Decline Crunch Elbow-to-Knee Crunch Fallout - Suspension Trainer Flutter Kick Hanging Knee Raise Hanging Pike Leg Raise Negative Heel Touch (Alternating)Hip Raise (Bent-Knee)Hollow Body Hold Jackknife Sit-Up Janda Sit-Up Knee Raise (Alternating, Hanging)Knee Raise (Hip) - Parallel Bar Knee Tuck (Seated)L Sit to Tuck Transition L-Sit (Single-Leg Foot-Supported)L-Sit (Single-Leg)L-Sit Compression Press L-Sit Hold (Foot-Supported)Leg Pull-In (Flat Bench)Leg Raise Leg Raise (Hanging, Straight)Leg Raise (Lying)Leg Tuck Manna Hold Mountain Climber Negative L-Sit Lower Oblique Crunch (Decline)Open Tuck L-Sit Hold Pallof Press - Resistance Band Pelvic Tilt Pike Leg Raise - Pull-Up Bar Pike-Up Plank Plank (Shoulder Tap)Plank (Single-Arm, Single-Leg)Plank (Single-Arm)Reverse Crunch - Suspension Trainer Reverse Crunch (Decline)Reverse Crunch with Hip Lift Ring Fallout - Rings Ring Pallof Press Scissor Kick Sit-Up Sit-Up (Butterfly)Sit-Up (Three-Quarter)Spider Crawl Stomach Vacuum Straddle L-Sit Hold Toe Touch Crunch Tucked L-Sit V-Up Wall Plank Hold

Obliques(10)

Oblique Crunch Russian Twist Side Bend Side Bend Stretch (Seated)Side Bridge (Hip Lift)Side Crunch Side Jackknife Side Plank Standing Side Bend Stretch Torso Twist

Core(8)

Bird Dog Box Breathing Mountain Pose Savasana with Deep Breathing Sphinx Pose Supine Body Scan Hold Supine Diaphragmatic Breathing Supine Spinal Twist

Quads(67)

Bodyweight Squat Brisk Walk Burpee Butt Kick Jump Butt Kick Jump (Single-Leg)Camel Pose (Ustrasana)Cossack Squat Couch Stretch Deep Squat Hold Diagonal Bound Fast Skipping Frog Stand High Knees Hop (Frog)Jogging Jump (Box)Jump (Knee Tuck)Jump (Rocket)Jump Rope Jump Squat Jumping Jacks Lateral Shuffle Leg Lift (Front Scale)Locust Pose (Half)Lunge Lunge (Walking)Pistol Squat Pistol Squat (Jumping)Quad Stretch Quad Stretch (Side-Lying)Quadriceps Foam Rolling Quadriceps Stretch (Prone)Resistance Band Lunge Reverse Lunge Reverse Step Down Running Scissor Jump Lunge Scorpion Stretch - Prone Shrimp Squat (Advanced)Shrimp Squat (Beginner)Shrimp Squat (Intermediate)Single Leg Extension Hold Single-Leg Balance Single-Leg Hop and Hold Sissy Squat Split Jump Split Squat Split Squat - Suspension Trainer Split Squat (Bulgarian)Squat - Resistance Band Squat (Dynamic Mobility)Squat (Full-Depth)Squat (Partial)Squat (Sky Reach)Squat Jump Squat Pulse Standing Broad Jump Standing Broad Jump (Lateral)Star Jump Step-Up Sumo Squat - BODY_ONLY Suspension Squat Trail Running / Walking Walking Wall Sit Warrior I Warrior II

Hamstrings(39)

Butt Kick Deadlift (Romanian)Deadlift (Romanian) - Resistance Band Deadlift (Single-Leg Romanian)Deadlift (Sumo) - Resistance Band Downward Facing Dog Glute Ham Raise (Natural)Good Morning - Resistance Band Hamstring Curl (Seated) - Resistance Band Hamstring Foam Rolling - Foam Roll Hamstring Stretch (90/90)Hamstring Stretch (Partner-Assisted PNF)Hamstring Stretch (Seated, Single-Leg)Hamstring Stretch (Supine Single-Leg)Hamstring Stretch (Supine)Inchworm Leg Curl (Prone)Leg Swing (Forward)Legs Up The Wall Pose Nordic Hamstring Curl Nordic Hamstring Curl (Assisted)Pancake Stretch Pike Stretch Pull-Through - Resistance Band Reverse Hyperextension - Bench Runner's Lunge Stretch Seated Forward Fold Seated Hamstring Stretch Seated Straddle Stretch Sprint Start (3-Point)Standing Forward Fold Standing Pike Hold Standing Single-Leg Hamstring Stretch Suspension Hamstring Curl Suspension Hip Hinge Stretch Toe Touch Stretch Triangle Pose Wall Acceleration Drill World's Greatest Stretch

Glutes(28)

Calves(17)

Ankle Circle Ankle Pails and Rails Calf Foam Rolling Calf Raise Calf Raise - Resistance Band Calf Stretch Calf Stretch (Seated)Calf Stretch (Toes Elevated)Double Under - Jump Rope Foam Rolling (Peroneal)Heel to Toe Walk Knee Circle Single-Leg Calf Raise - Body Only Soleus & Achilles Stretch Toe Flexion and Extension Wall Calf Stretch (Forearms)Wall Calf Stretch (Hands)

Adductors(12)

Adductor Foam Rolling Adductor Stretch (Partner-Assisted)Adductor Stretch (Side-Lying)Bound (Lateral)Butterfly Stretch Carioca Frog Stretch Groin and Back Stretch Groiner Happy Baby Pose Hip Adduction - Resistance Band Lateral Lunge Hold

Abductors(12)

Clamshell Hip Abduction (Standing) - Resistance Band Hip Circle Hip Circle (Prone)IT Band Foam Rolling IT Band Stretch - Body Only Lateral Hip Stretch Leg Raise (Side)Lying Cross Stretch Lying Crossover Stretch Monster Walk - Resistance Band Windmill Stretch

Hip Flexors(16)

Alternating Knee Strike Hip Controlled Articular Rotation Hip Flexion - Resistance Band Hip Flexor March Hip Flexor Stretch Knee Hug March Kneeling Hip Flexor Stretch Leg Swing Leg Swing (Front & Side)Lizard Pose Low Lunge with Reach Lunge Stretch (Kneeling)March in Place Seated Leg Lift Seated Pike Compression Teep Front Kick

Neck(7)

Chin-to-Chest Stretch Head Bridge Neck Exercise (Front/Back) - Isometric Neck Exercise (Side) - Isometric Neck Movement (Three-Plane)Neck Roll Neck Stretch (Lateral)