Bodyweight Exercises
Browse all bodyweight exercises for strength training.
Showing 211–229 of 229 exercises
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.
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.
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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