Bodyweight Exercises
Browse all bodyweight exercises for strength training.
Showing 1–30 of 182 exercises
3/4 Sit-Up
The 3/4 Sit-Up is a core strengthening exercise that focuses on the upper range of motion of a traditional sit-up. By stopping three-quarters of the way down, it maintains constant tension on the abdominal muscles, increasing time under tension for greater muscular endurance. It is a foundational movement for building core stability and anterior trunk strength.
90/90 Hamstring
The 90/90 Hamstring is a dynamic flexibility exercise performed supine, designed to improve hamstring and calf range of motion through controlled, repetitive leg extensions. It's an excellent beginner movement for warming up the posterior chain or developing active flexibility.
Adductor/Groin
Lie on your back with your feet raised towards the ceiling.
Air Bike
The Air Bike, or Bicycle Crunch, is a dynamic core exercise that combines a crunch with a contralateral leg motion. It primarily strengthens the abdominal muscles and obliques through rotation, while also challenging coordination and endurance. It's an effective bodyweight movement for building core stability.
All Fours Quad Stretch
The All Fours Quad Stretch is a kneeling flexibility exercise that intensively targets the quadriceps and hip flexors. It is particularly useful for improving knee and hip mobility, and counteracting tightness from prolonged sitting or lower-body training.
Alternate Heel Touchers
Alternate Heel Touchers are a beginner-level core exercise performed lying on the floor. It involves a controlled, oblique-focused crunch to alternately touch each heel, effectively targeting the abdominal muscles with minimal equipment.
Alternate Leg Diagonal Bound
Assume a comfortable stance with one foot slightly in front of the other.
Ankle Circles
Use a sturdy object like a squat rack to hold yourself.
Ankle On The Knee
From a lying position, bend your knees and keep your feet on the floor.
Arm Circles
Arm Circles are a dynamic flexibility exercise used to warm up and improve mobility in the shoulder complex. They gently engage the muscles around the shoulder joint and upper back, preparing them for overhead or pushing movements.
Bench Dips
For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
Bench Jump
Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.
Bent-Knee Hip Raise
The Bent-Knee Hip Raise is a beginner-level core exercise that focuses on isolating the abdominal muscles through a controlled pelvic tilt and hip lift. It effectively trains the rectus abdominis while minimizing lower back strain by keeping the knees bent.
Body Tricep Press
Position a bar in a rack at chest height.
Body-Up
The Body-Up is an intermediate bodyweight exercise that transitions from a forearm plank to a high plank position. It primarily develops triceps and shoulder strength while demanding significant core stability to maintain a rigid torso throughout the movement.
Bodyweight Squat
Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
Bodyweight Walking Lunge
Begin standing with your feet shoulder width apart and your hands on your hips.
Bottoms Up
Begin by lying on your back on the ground. Your legs should be straight and your arms at your side. This will be your starting position.
Butt Lift (Bridge)
The Glute Bridge is a foundational hip-hinge exercise that isolates and strengthens the posterior chain. It's excellent for building glute and hamstring strength, improving hip stability, and serving as a primer for more advanced lower-body movements.
Butt-Ups
Butt-Ups are a beginner-friendly bodyweight exercise that trains core stability and glute activation through a controlled hip-hinge motion. It builds foundational strength for posterior chain movements and helps improve mind-muscle connection with the glutes and abdominals.
Calf Stretch Elbows Against Wall
The Calf Stretch Elbows Against Wall is a foundational static stretch used to improve flexibility in the posterior lower leg. It primarily targets the gastrocnemius muscle of the calf and is excellent for post-workout cool-downs or addressing lower leg tightness.
Calf Stretch Hands Against Wall
Stand facing a wall from several feet away. Stagger your stance, placing one foot forward.
Carioca Quick Step
Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.
Cat Stretch
Position yourself on the floor on your hands and knees.
Chair Lower Back Stretch
Sit upright on a chair.
Chin To Chest Stretch
The Chin to Chest Stretch is a fundamental flexibility exercise that targets tightness in the posterior neck and upper back. It is commonly used to relieve tension from prolonged sitting or screen time and to improve cervical range of motion.
Chin-Up
Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
Clock Push-Up
Move into a prone position on the floor, supporting your weight on your hands and toes.
Close-Grip Push-Up off of a Dumbbell
The Close-Grip Push-Up off a Dumbbell is a compound upper-body exercise that increases triceps and chest activation by limiting the range of motion and adding an element of instability. It effectively builds pushing strength and core stability.
Cocoons
Cocoons is a dynamic core exercise that combines a leg tuck with a spinal curl, challenging abdominal strength and coordination. It's an effective movement for beginners to learn pelvic tilting and spinal flexion in a controlled, supine position.
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