Bodyweight Exercises
Browse all bodyweight exercises for strength training.
Showing 211–218 of 218 exercises
Wall Sit
An isometric exercise that builds quadriceps and glute endurance by holding a static squat position against a wall. Excellent for building static strength and stamina.
Weighted Pull Ups
Attach a weight to a dip belt and secure it around your waist. Grab the pull-up bar with the palms of your hands facing forward. For a medium grip, your hands should be spaced at shoulder width. Both arms should be extended in front of you holding the bar at the chosen grip.
Wide-Grip Pull-Up
Wide-grip variant of the standard Pull-Up performed to the front (chin clears the bar in front of the face, not behind the neck). The wider grip — roughly 1.5x shoulder width — biases the load toward the lats and rhomboids and reduces biceps recruitment compared to a standard or chin-up grip. Distinct from Pull-Up (shoulder-width grip, more biceps), Wide-Grip Rear Pull-Up (behind-neck — different rotator-cuff loading and potential shoulder-impingement risk), and Chin-Up (supinated grip, biceps-emphasis).
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.
World's Greatest Stretch
This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this position for 10-20 seconds.
Wrist Circles
Start by standing straight with your feet being shoulder width apart from each other. Elevate your arms to the side of you until they are fully extended and parallel to the floor at a height that is evenly aligned with your shoulders. Tip: Your torso and arms should form the letter "T: Your palms should be facing down. This is the starting position.
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