Bodyweight Exercises
Browse all bodyweight exercises for strength training.
Showing 181–210 of 224 exercises
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.
Single-Leg Squat to Box
A unilateral squat where you lower onto a box or bench for depth control. Builds single-leg strength, knee tracking, and balance — a foundational stability drill for runners and any sport built on alternating-leg gait.
Sit Squats
Stand with your feet shoulder width apart. This will be your starting position.
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.
Skater Hops
A lateral plyometric bound that trains single-leg power, deceleration, and balance through the frontal plane — the reactive lateral strength that underpins cutting, shielding, and change of direction.
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.
Supine Figure Four Stretch
A lying hip external-rotation stretch for glutes and deep hip rotators, useful in recovery and mobility-focused sessions.
Supine Thoracic Rotation
A lying thoracic mobility drill that encourages mid-back rotation while keeping the low back and pelvis controlled.
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.
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