Bodyweight Exercises
Browse all bodyweight exercises for strength training.
Showing 61–90 of 218 exercises
Fast Skipping
Start in a relaxed position with one leg slightly forward. This will be your starting position.
Flat Bench Leg Pull-In
Lie on an exercise mat or a flat bench with your legs off the end.
Flat Bench Lying Leg Raise
Lie with your back flat on a bench and your legs extended in front of you off the end.
Floor Glute-Ham Raise
You can use a partner for this exercise or brace your feet under something stable.
Flutter Kicks
On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.
Freehand Jump Squat
Cross your arms over your chest.
Frog Hops
Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.
Frog Sit-Ups
Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.
Front Leg Raises
Stand next to a chair or other support, holding on with one hand.
Glute Bridge
A bodyweight hip-extension exercise that targets the glutes with minimal lower-back demand. A foundational hip-hinge prerequisite for heavier loaded variants like the barbell glute bridge or hip thrust.
Glute Kickback
Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
Gorilla Chin/Crunch
Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
Groin and Back Stretch
Sit on the floor with your knees bent and feet together.
Groiners
Begin in a pushup position on the floor. This will be your starting position.
Hamstring Stretch
Lie on your back with one leg extended above you, with the hip at ninety degrees. Keep the other leg flat on the floor.
Handstand Push-Ups
With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
Hanging Leg Raise
Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
Hanging Pike
Hang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is slightly wider than shoulder width. Tip: You may use wrist wraps in order to facilitate holding on to the bar.
Hip Circles (prone)
Position yourself on your hands and knees on the ground. Maintaining good posture, raise one bent knee off of the ground. This will be your starting position.
Hug Knees To Chest
Lie down on your back and pull both knees up to your chest.
Hyperextensions With No Hyperextension Bench
With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of the bench. Tip: Your entire upper body should be hanging down towards the floor. Also, you will be in the same position as if you were on a hyperextension bench but the range of motion will be shorter due to the height of the flat bench vs. that of the hyperextension bench.
Incline Push-Up
Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width.
Incline Push-Up Close-Grip
Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
Incline Push-Up Medium
Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
Incline Push-Up Reverse Grip
Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
Incline Push-Up Wide
Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
Inverted Row
Position a bar in a rack to about waist height. You can also use a smith machine.
Iron Crosses (stretch)
Lie face down on the floor, with your arms extended out to your side, palms pressed to the floor. This will be your starting position.
Isometric Chest Squeezes
While either seating or standing, bend your arms at a 90-degree angle and place the palms of your hands together in front of your chest. Tip: Your hands should be open with the palms together and fingers facing forward (perpendicular to your torso).
Isometric Neck Exercise - Front And Back
With your head and neck in a neutral position (normal position with head erect facing forward), place both of your hands on the front side of your head.
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