Bodyweight exercises

Moves that need nothing but floor space — sometimes a bar or a bench — covering legs, abs, chest and the rest of you. They're the easiest way to train at home or on the road, and the base skill that weighted work builds on later. Difficulty comes from leverage, tempo and range rather than load: a slower descent or raised feet turns a familiar move into a harder one. Start with the ones you can do cleanly and progress when the reps come easily.

  • Jump Squat (Feet Turned Out)

    Jump Squat (Feet Turned Out) combines a bodyweight squat with a vertical jump to train lower-body power and landing control. The feet and knees are oriented more outward in this demonstrated variation. The quadriceps, glutes and calves contribute to take-off, while the trunk helps maintain balance.
    LegsIntermediate

  • Burpee (Wider Stance, Shallower Squat)

    Burpee (Wider Stance, Shallower Squat) is a full-body bodyweight exercise combining a squat, a push-up and a vertical jump. This version uses a wider foot placement and a shallower squat during the floor transition than the other confirmed variation. It combines upper- and lower-body effort with cardiovascular and coordination demands.
    Full bodyAdvanced

  • Foam Roller Calf Roll (Short Travel)

    Foam Roller Calf Roll (Short Travel) is a seated self-massage exercise for both calves using a foam roller and hand support. The pelvis moves through a shorter forward-and-back path than in the long-travel variation. This provides a more limited rolling range while retaining the same bilateral calf contact and supported setup.
    CalvesBeginner

  • Wide-Grip Pull-Up on Straight Bar

    Wide-Grip Pull-Up on Straight Bar is a bodyweight vertical pull-up with a wide overhand grip. It develops back, biceps, and grip strength and is a distinct variation from wide-grip pull-ups performed on angled handles.
    BackIntermediate

  • Moving Child Pose

    Moving Child Pose is a dynamic mobility variation of Child's Pose. It is used to explore comfortable movement through the shoulders, thoracic spine, hips, and back rather than holding a single static position.
    BackBeginner

  • Dynamic Supine Hamstring Stretch

    Dynamic Supine Hamstring Stretch is a floor-based mobility exercise for the back of the thigh. Repeated, hand-assisted movement of one raised leg alternates a gentle hamstring stretch with a release, while the other leg and torso remain supported on the floor.
    HamstringsBeginner

  • 3/4 Sit-Up

    3/4 Sit-Up is a bodyweight abdominal exercise that uses a partial sit-up range rather than a full transition to sitting. It targets the abdominal muscles through a controlled trunk-flexion variation.
    AbsBeginner

  • Sitting Side Bend on a Chair

    Sitting Side Bend on a Chair is a seated lateral trunk-flexion exercise using a chair for support. It emphasizes the obliques and side of the waist while limiting lower-body contribution.
    AbsBeginner

  • Glute Bridge Single Leg

    The Glute Bridge Single Leg is an advanced variation of the traditional glute bridge exercise that targets the gluteal muscles, hamstrings, and core. By performing the exercise on one leg, it increases the demand on balance and stability, enhancing unilateral strength and muscle activation.
    GlutesBeginner

  • Handstand Hold

    The Handstand Hold is an advanced bodyweight exercise that primarily targets the shoulders, arms, and core. It involves balancing the body upside down with hands placed on the ground and feet elevated, requiring strength, stability, and control.
    ShouldersAdvanced

  • Dumbbell Deep Push Up

    The Dumbbell Deep Push Up is an advanced variation of the traditional push-up that involves using dumbbells to increase the range of motion and engage the chest, shoulders, and triceps more intensely. This exercise enhances upper body strength, stability, and muscle definition.
    ChestIntermediate

  • Wall Angel

    The Wall Angel exercise is designed to improve shoulder mobility, posture, and scapular stability. It targets the muscles of the upper back, shoulders, and chest by promoting proper alignment and movement patterns.
    ShouldersIntermediate

  • Reverse Hand Push-Up

    The Reverse Hand Push Up is a variation of the traditional push-up that targets the chest, triceps, and shoulders with an emphasis on wrist flexibility and forearm strength. This exercise involves performing a push-up with the fingers pointing towards the feet, requiring greater wrist mobility and providing a unique challenge to the upper body muscles.
    TricepsIntermediate

  • Running

    Running is a cardiovascular exercise that involves moving at a steady pace on foot. It enhances cardiovascular endurance, burns calories, and strengthens muscles, particularly in the legs and core. Running can be performed on a treadmill or outdoors and is adaptable to various fitness levels.
    LegsAdvanced

  • Butterfly Lean Forward Stretch

    The Butterfly Lean Forward Stretch is a flexibility exercise targeting the inner thighs, hips, and lower back. It helps improve range of motion, reduce muscle tension, and enhance overall flexibility. This stretch is beneficial for athletes and individuals looking to increase mobility in the hip area.
    LegsBeginner

  • Negative Pull-Up

    The Negative Pull-Up is an exercise focused on building strength in the upper body, particularly targeting the latissimus dorsi, biceps, and forearms. It involves controlling the descent from the top position of a pull-up, emphasizing eccentric muscle contraction. This exercise is beneficial for those who are working towards achieving their first full pull-up or looking to increase their pull-up repetitions.
    BackIntermediate

  • Captains Chair Knee Raises

    The Captain's Chair Knee Raise is an effective core exercise that targets the rectus abdominis, obliques, and hip flexors. It is performed using a Captain's Chair apparatus, which supports the upper body while allowing free movement of the legs.
    AbsIntermediate

  • Seated Barbell Twist

    The Barbell Russian Twist is a core exercise that targets the oblique muscles, enhancing rotational strength and stability. This exercise involves holding a barbell with both hands and rotating the torso from side to side while maintaining a seated position with feet elevated off the ground.
    AbsBeginner

  • Happy Baby Pose

    Happy Baby Pose, or Ananda Balasana, is a supine yoga mobility posture for the hips and inner thighs. It is used to explore comfortable hip opening while promoting relaxation through the lower body and lower back.
    LegsBeginner

  • Bird Dog Plank

    Bird Dog Plank is a core-stability variation that combines a plank position with bird-dog-style limb control. It develops the core, glutes, shoulders, balance, and coordination.
    ShouldersBeginner

  • Weighted Push-Up

    The Weighted Push-Up is a compound upper body exercise that targets the chest, shoulders, and triceps. By adding weight, this variation increases resistance, enhancing muscle strength and endurance. It requires proper form to ensure safety and effectiveness.
    ChestIntermediate

  • Incline Push-Up

    The incline push-up is a bodyweight exercise that targets the upper chest, shoulders, and triceps. It is performed with the hands elevated on a stable surface, such as a bench or step, which decreases the resistance compared to a standard push-up. This exercise is suitable for beginners and those looking to focus more on the upper part of the pectoral muscles.
    ChestIntermediate

  • Foam Roller Calf Roll (Long Travel)

    Foam Roller Calf Roll (Long Travel) is a seated self-massage exercise for both calves with the body supported on the hands and a foam roller. This variation uses a longer forward-and-back movement of the pelvis than the short-travel version, with greater movement demand on the supporting upper body. The calves receive pressure from the roller rather than performing a loaded calf raise.
    CalvesIntermediate

  • Decline Crunch

    Decline Crunch is an abdominal trunk-flexion exercise performed on a decline bench. The bench angle changes the loading of the rectus abdominis compared with a floor crunch.
    AbsBeginner