Bodyweight Exercises
Browse all bodyweight exercises for strength training.
Showing 91–120 of 182 exercises
Leg-Up Hamstring Stretch
Lie flat on your back, bend one knee, and put that foot flat on the floor to stabilize your spine.
Linear 3-Part Start Technique
This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle. Place your right foot 4-6 inches behind the left.
Linear Acceleration Wall Drill
Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
Looking At Ceiling
Kneel on the floor, holding your heels with both hands.
Lower Back Curl
Lie on your stomach with your arms out to your sides. This will be your starting position.
Lying Crossover
Lie on your back with your legs extended.
Lying Glute
Lie on your back with your partner kneeling beside you.
Lying Prone Quadriceps
Lay face down on the floor with your partner kneeling beside you. Flex one knee and raise that leg off the ground, attempting to touch your glutes with your foot. Your partner should hold the knee and ankle. This will be your starting position.
Middle Back Stretch
Stand so your feet are shoulder width apart and your hands are on your hips.
Mountain Climbers
Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
Moving Claw Series
This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.
Natural Glute Ham Raise
Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.
Oblique Crunches
Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put one hand beside your head and the other to the side against the floor.
Oblique Crunches - On The Floor
Start out by lying on your right side with your legs lying on top of each other. Make sure your knees are bent a little bit.
One Arm Against Wall
From a standing position, place a bent arm against a wall or doorway.
One Half Locust
Lie facedown on the floor.
One Knee To Chest
Start off by lying on the floor.
On Your Side Quad Stretch
Start off by lying on your right side, with your right knee bent at a 90-degree angle resting on the floor in front of you (this stabilizes the torso).
Overhead Stretch
Standing straight up, lace your fingers together and open your palms to the ceiling. Keep your shoulders down as you extend your arms up.
Overhead Triceps
Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your elbow and wrist. This will be your starting position.
Pelvic Tilt Into Bridge
Lie down with your feet on the floor, heels directly under your knees.
Plyo Push-up
Move into a prone position on the floor, supporting your weight on your hands and toes.
Prone Manual Hamstring
You will need a partner for this exercise. Lay face down with your legs straight. Your assistant will place their hand on your heel.
Pullups
Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
Pushups
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
Pushups (Close and Wide Hand Positions)
Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.
Push-Ups - Close Triceps Position
Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
Push-Ups With Feet Elevated
Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
Push Up to Side Plank
Get into pushup position on the toes with your hands just outside of shoulder width.
Push-Up Wide
With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.
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