Bodyweight Exercises
Browse all bodyweight exercises for strength training.
Showing 151–180 of 182 exercises
Sit-Up
Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
Spider Crawl
Begin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position.
Spinal Stretch
Sit in a chair so your back is straight and your feet planted on the floor.
Split Jump
Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
Split Squats
Being in a standing position. Jump into a split leg position, with one leg forward and one leg back, flexing the knees and lowering your hips slightly as you do so.
Standing Gastrocnemius Calf Stretch
Place your right heel on a step with your knee extended and lean forward to grab your right toe with your right hand. Your left knee should be slightly bent and your back should be straight.
Standing Hip Circles
Begin standing on one leg, holding to a vertical support.
Standing Hip Flexors
Stand up straight with the spine vertical, the left foot slightly in front of the right.
Standing Lateral Stretch
Take a slightly wider than hip distance stance with your knees slightly bent.
Standing Long Jump
This drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart.
Standing Pelvic Tilt
Start off with your feet hip-distance apart.
Standing Soleus And Achilles Stretch
Stand with your feet hip-distance apart, one foot slightly in front of the other.
Standing Toe Touches
Stand with some space in front and behind you.
Standing Towel Triceps Extension
To begin, stand up with both arms fully extended above the head holding one end of a towel with both hands. Your elbows should be in and the arms perpendicular to the floor with the palms facing each other while your feet should be shoulder width apart from each other. This is the starting position.
Star Jump
Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
Step-up with Knee Raise
Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
Stomach Vacuum
To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position.
The Straddle
Begin in a seated, upright position. Start by extending your legs in front of you in a V.
Toe Touchers
To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down.
Trail Running/Walking
Running or hiking on trails will get the blood pumping and heart beating almost immediately. Make sure you have good shoes. While you use the muscles in your calves and buttocks to pull yourself up a hill, the knees, joints and ankles absorb the bulk of the pounding coming back down. Take smaller steps as you walk downhill, keep your knees bent to reduce the impact and slow down to avoid falling.
Tricep Side Stretch
Bring right arm across your body and over your left shoulder, holding your elbow with your left hand, until you feel a stretch in your tricep. Then repeat for your other arm.
Triceps Stretch
Reach your hand behind your head, grasp your elbow and gently pull. Hold for 10 to 20 seconds, then switch sides.
Tuck Crunch
To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down.
Upper Back-Leg Grab
While seated, bend forward to hug your thighs from underneath with both arms.
Upper Back Stretch
Clasp fingers together with your thumbs pointing down, round your shoulders as you reach your hands forward.
Upward Stretch
Extend both hands straight above your head, palms touching.
V-Bar Pullup
Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). The V-Bar handles will be facing down so that you can hang from the pull-up bar through the use of the handles.
Wide-Grip Rear Pull-Up
Grab the pull-up bar with the palms facing forward using a wide grip.
Windmills
Lie on your back with your arms extended out to the sides and your legs straight. This will be your starting position.
Wind Sprints
Hang from a pull-up bar using a pronated grip. Your arms and legs should be extended. This will be your starting position.
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