Bodyweight

Bodyweight Exercises

Browse all bodyweight exercises for strength training.

Showing 61–90 of 229 exercises

Elbow to Knee

Lie on the floor, crossing your right leg across your bent left knee. Clasp your hands behind your head, beginning with your shoulder blades on the ground. This will be your starting position.

Core

Beginner

Fast Skipping

Start in a relaxed position with one leg slightly forward. This will be your starting position.

Fire Hydrant

Hip abductor and glute medius activation. Opens the hips and fires the lateral stabilizers before squat and lunge patterns.

Glute Medius

Hip Abductors

Beginner

Flat Bench Leg Pull-In

Lie on an exercise mat or a flat bench with your legs off the end.

Core

Beginner

Flat Bench Lying Leg Raise

Lie with your back flat on a bench and your legs extended in front of you off the end.

Core

Beginner

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.

Glutes

Hamstrings

Beginner

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.

Core

Intermediate

Frog Stretch

A floor-based adductor mobility drill that opens the hips for squat, hinge, lateral, and golf-rotation positions.

Beginner

Front Leg Raises

Stand next to a chair or other support, holding on with one hand.

Hamstrings

Beginner

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.

Beginner

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.

Glutes

Hamstrings

Beginner

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.

Adductors

Intermediate

Groiners

Begin in a pushup position on the floor. This will be your starting position.

Adductors

Intermediate

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.

Hamstrings

Beginner

Handstand Push-Ups

With your back to the wall bend at the waist and place both hands on the floor at shoulder width.

Shoulders

Triceps

Advanced

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.

Core

Advanced

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.

Core

Advanced

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.

Abductors

Adductors

Beginner

Hip Flexor March

A controlled standing march drill that trains active hip flexion and trunk control for sprinting, cutting, and field-sport acceleration patterns.

Beginner

Hug Knees To Chest

Lie down on your back and pull both knees up to your chest.

Lower Back

Glutes

Beginner

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.