Bodyweight Exercises
Browse all bodyweight exercises for strength training.
Showing 151–180 of 218 exercises
Seated Flat Bench Leg Pull-In
Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position.
Seated Floor Hamstring Stretch
Sit on a mat with your right leg extended in front of you and your left leg bent with your foot against your right inner thigh.
Seated Front Deltoid
Sit upright on the floor with your legs bent, your partner standing behind you. Stick your arms straight out to your sides, with your palms facing the ground. Attempt to move them as far behind you as possible, as your assistant holds your wrists. This will be your starting position.
Seated Glute
In a seated position with your knees bent, cross one ankle over the opposite knee. Your partner will stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.
Seated Hamstring
In a seated position with your legs extended, have your partner stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.
Seated Leg Tucks
Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position.
Seated Overhead Stretch
Sit up straight on an exercise mat.
Shoulder Circles
With shoulders relaxed and arms resting loosely at your sides (or in your lap if you're seated), gently roll your shoulders forward, up, back, and down.
Shoulder Raise
Relax your arms to your sides and raise your shoulders up toward your ears, then back down.
Shoulder Stretch
Reach your left arm across your body and hold it straight.
Side Bridge
Side Bridge targeting Core.
Side Jackknife
Side Jackknife targeting Core.
Side Leg Raises
Stand next to a chair, which you may hold onto as a support. Stand on one leg. This will be your starting position.
Side-Lying Floor Stretch
First lie on your left side, bending your left knee in front of you to stabilize your torso (use your abdominal muscles as well to hold you upright).
Side Lying Groin Stretch
Start off by lying on your right side and bend your right knee in front of you to stabilize the torso.
Side-Lying Hip Abduction
A side-lying isolation exercise targeting the gluteus medius — the lateral hip stabiliser that controls knee tracking and pelvic level during single-leg stance. A weak glute medius is a common cause of IT-band issues and patellofemoral pain in runners.
Side Neck Stretch
Start with your shoulders relaxed, gently tilt your head towards your shoulder.
Side Plank
A lateral isometric plank that targets the obliques, quadratus lumborum, and lateral hip — the anti-collapse chain that keeps the pelvis level on each foot strike. Late-race trunk stability separates runners who hold form from runners who lose minutes per mile.
Side Plank with Rotation
A dynamic side plank variant with a controlled thread-the-needle rotation — the obliques resist collapse during the rotation phase and drive the return. Adds movement under load to the static side plank, training rotational anti-collapse capacity used on uneven trail surfaces and technical scrambling.
Side Standing Long Jump
Begin standing with your feet hip width apart in an athletic stance. Your head and chest should be up, knees and hips slightly bent. This will be your starting position.
Side Wrist Pull
This stretch works best standing. Cross your left arm over the midline of your body and hold the left wrist in your right hand down at the level of your hips. Start the stretch with a bent left arm.
Single-Arm Push-Up
Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.
Single-Leg Balance
An isometric balance hold on one leg. Builds the foot, ankle, and hip proprioception that supports stance-leg stability under fatigue. A foundational drill for runners — every running stride is a brief single-leg stance phase.
Single-Leg Balance on Unstable Surface
A progression of the single-leg balance hold onto an unstable surface (balance pad, BOSU dome, folded pillow, or rolled towel). The instability dramatically increases ankle and foot proprioception demand — the chain that absorbs uneven trail surfaces, tree roots, and rocks on technical terrain.
Single Leg Butt Kick
Begin by standing on one leg, with the bent knee raised. This will be your start position.
Single-Leg Calf Raise
A unilateral calf raise targeting one side at a time through full range. Uncovers and corrects left-right calf strength imbalances — common in runners after long miles or following an Achilles flare-up. Different stimulus from bilateral Calf Raises (which let the stronger side dominate) and from Eccentric Heel Drop (which is eccentric-only).
Single-Leg Glute Bridge
Unilateral glute activation that exposes and corrects left-right imbalances. More challenging than bilateral bridge.
Single-Leg Hops
A unilateral plyometric drill: continuous hops on one leg in place, training reactive strength and elastic-energy return for each foot strike. Distinct from a single-leg hop progression series (which has multiple variations) — this is repeated single-leg vertical hops with minimal ground-contact time.
Single Leg Push-off
Stand on the ground with one foot resting on the box, heel close to the edge.
Single-Leg Romanian Deadlift
A unilateral hip-hinge exercise that develops single-leg posterior chain strength, balance, and proprioception. Stronger transfer to running, jumping, and rotational sports than bilateral RDL.
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