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Bodyweight Fitness

Strength Exercises

271 exercises

Level
BeginnerIntermediateAdvanced
Muscle
ChestLatsMiddle BackUpper BackLower BackShouldersTrapsBicepsTricepsForearmsAbsObliquesCoreQuadsHamstringsGlutesCalvesAdductorsAbductorsHip FlexorsNeckTibialis
Equipment
BodyweightPull-up BarParallel BarsRingsResistance BandsSuspensionBenchFoam RollJump Rope
Category
StrengthCardioPlyometricsStretchingMobilitySkill
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Chest(32)

Archer Push-UpBench Press - Resistance BandChest FlyChest Fly - Resistance BandChest Squeeze - IsometricKnee Push-UpPlanche Push-Up (Pseudo)Push-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 (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 HoldPush-Up To Side PlankPush-Up Wiper - IsometricRing FlyScapular Push-UpSuspension Chest Fly

Lats(32)

Archer Row - RingsBent Over RowChin Up HoldChin Up NegativeChin-UpChin-Up (Sternum) - Pull-Up BarHang (Arch)Hang (Single-Arm) - Pull-Up BarIce Cream Maker (Tuck) - RingsInverted Row HoldKipping Muscle-Up - RingL-Sit Pull-Up - RingMuscle-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 (Single-Arm) - RingsRow (Tuck Front Lever) - RingsScapular Depression HoldStraight Arm Pulldown - Resistance BandTowel Pull-Up - Pull Up Bar

Middle Back(3)

Inverted Row - Suspension StrapRow - Suspension TrainerRow (Vertical)

Upper Back(4)

Face Pull - RingsReverse Snow AngelScapular Pull-Up Hold - Pull-Up BarSuspension Face Pull

Lower Back(3)

Bench HyperextensionSupermanSuperman Hold

Shoulders(30)

Backbend (Shoulder Bridge)Bear CrawlBear Crawl (Reverse)Crow PoseExternal Rotation - Resistance BandFace Pull - Resistance BandsGerman Hang - RingsInternal Rotation - Resistance BandInverted Hang - RingsLateral Raise - Resistance BandParallel Bar Support HoldPike Hold (Feet Elevated)Pike Press - SuspensionPike Push Up HoldPike Push-UpPike Push-Up (Single-Leg)Pike Shoulder Tap - Resistance BandsPlanche Lean HoldProne Y RaisePull Apart - Resistance BandPush-Up (Pike Headstand)Reverse Fly - Resistance BandReverse Fly - SledRing Support HoldRings Support Hold (Turned Out)Shoulder Press - Resistance BandSkin The Cat - RingsSkin the Cat (Pike) - RingsTuck Planche HoldWall Walk

Traps(4)

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

Biceps(9)

Bicep Curl - Resistance BandsBicep Curl (Harop)Bodyweight Bicep Curl - Body OnlyClose Grip Chin-Up - Pull Up BarConcentration Curl - Resistance BandFlexed Arm Hang - Pull Up BarHammer Curl - Resistance BandRing Curl - RingsSuspension Bicep Curl

Triceps(15)

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)Ring Tricep Extension - RingsTricep Extension - SuspensionTriceps Extension - Bodyweight (Bar)Triceps Extension - Resistance BandTriceps Extension (Overhead) - Resistance BandTriceps Extension (Standing) - Resistance Band

Forearms(3)

Dead HangReverse Curl - Resistance BandWall Forearm Press Hold

Abs(60)

Ab Rollout - RingsAb Wheel Rollout - Ab WheelBicycle CrunchBodyline Stability DrillChin-Up (Crunch)CrunchCrunch (Cross-Body)Crunch (Legs on Stability Ball)Crunch (Overhead)Crunch (Reverse)Crunch (Tuck)Dead BugDecline CrunchElbow-to-Knee CrunchFallout - Suspension TrainerFlutter KickHanging 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 to Tuck TransitionL-Sit (Single-Leg Foot-Supported)L-Sit (Single-Leg)L-Sit Compression PressL-Sit Hold (Foot-Supported)Leg Pull-In (Flat Bench)Leg RaiseLeg Raise (Hanging, Straight)Leg Raise (Lying)Leg TuckNegative L-Sit LowerOblique Crunch (Decline)Open Tuck L-Sit HoldPallof Press - Resistance BandPike Leg Raise - Pull-Up BarPike-UpPlankPlank (Shoulder Tap)Reverse Crunch - Suspension TrainerReverse Crunch (Decline)Reverse Crunch with Hip LiftRing Fallout - RingsRing Pallof PressScissor KickSit-UpSit-Up (Butterfly)Sit-Up (Three-Quarter)Spider CrawlStomach VacuumStraddle L-Sit HoldToe Touch CrunchTucked L-SitV-UpWall Plank Hold

Obliques(6)

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

Core(1)

Bird Dog

Quads(29)

Bodyweight SquatBurpeeFrog StandJump SquatLeg Lift (Front Scale)LungeLunge (Walking)Pistol SquatPistol Squat (Jumping)Resistance Band LungeReverse LungeReverse Step DownShrimp Squat (Advanced)Shrimp Squat (Beginner)Shrimp Squat (Intermediate)Single Leg Extension HoldSingle-Leg BalanceSissy SquatSplit SquatSplit Squat - Suspension TrainerSplit Squat (Bulgarian)Squat - Resistance BandSquat (Full-Depth)Squat (Partial)Squat PulseStep-UpSumo Squat - BODY_ONLYSuspension SquatWall Sit

Hamstrings(10)

Deadlift (Romanian)Deadlift (Romanian) - Resistance BandDeadlift (Single-Leg Romanian)Glute Ham Raise (Natural)Hamstring Curl (Seated) - Resistance BandLeg Curl (Prone)Nordic Hamstring CurlNordic Hamstring Curl (Assisted)Reverse Hyperextension - BenchSuspension Hamstring Curl

Glutes(16)

Donkey Kick - Resistance BandFire Hydrant - Resistance BandGlute BridgeGlute Bridge (Incline)Glute Bridge (Single-Leg)Glute Bridge HoldGlute Bridge MarchGlute KickbackHip Extension - Resistance BandLeg Lift (Glute Extension)Leg Raise (Quadruped)Lunge (Curtsy)Resistance Band Lateral WalkReverse PlankStep-Up (Knee Raise)Tabletop Bridge

Calves(3)

Calf RaiseCalf Raise - Resistance BandSingle-Leg Calf Raise - Body Only

Adductors(1)

Hip Adduction - Resistance Band

Abductors(4)

ClamshellHip Abduction (Standing) - Resistance BandLeg Raise (Side)Monster Walk - Resistance Band

Hip Flexors(3)

Hip Flexion - Resistance BandSeated Leg LiftSeated Pike Compression

Neck(3)

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