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.

  • Weighted Bench Dips

    Weighted Bench Dips are a compound exercise targeting the triceps, shoulders, and chest. By adding weight, this exercise increases resistance, promoting muscle growth and strength. It is performed using a bench and additional weight, such as a plate or dumbbell, placed on the lap.
    TricepsIntermediate

  • Scapula Push-Up

    Scapula Push-Up is a plank-based shoulder-blade control exercise with the elbows kept straight. It trains scapular protraction and retraction, emphasizing the serratus anterior and shoulder-girdle stability.
    ChestIntermediate

  • Straight Bar Dips

    Straight Bar Dips are a compound upper body exercise primarily targeting the triceps, chest, and shoulders. This exercise involves lowering and raising your body using a straight bar, engaging multiple muscle groups for strength and stability.
    ChestIntermediate

  • Overhead Triceps Stretch

    The Overhead Triceps Stretch is a static stretch exercise targeting the triceps brachii muscles. It helps improve flexibility and range of motion in the shoulders and arms, reducing the risk of injury and aiding in muscle recovery.
    TricepsBeginner

  • Nordic Hamstring Curl

    Nordic Hamstring Curl is an advanced kneeling hamstring-strength exercise with the ankles anchored. It strongly emphasizes eccentric control of the hamstrings and posterior-chain strength.
    LegsIntermediate

  • Suspension Inverted Row

    The Suspension Inverted Row is a bodyweight exercise that targets the upper back, shoulders, and biceps. It utilizes suspension straps to allow for a customizable angle of resistance, making it suitable for various fitness levels. This exercise helps improve posture, upper body strength, and muscular endurance.
    BackIntermediate

  • Cobra Push-Up

    Cobra Push-Up is a bodyweight pressing and spinal-extension variation that moves between a low push-up position and an extended upper-body posture. It combines chest, triceps, shoulder, and trunk mobility demands.
    TricepsIntermediate

  • Roll Foot

    Roll Foot is a self-myofascial release drill for the underside of the foot, typically using a small roller or ball. It is used for local tissue work and comfortable foot mobility rather than strength training.
    LegsBeginner

  • Donkey Kick

    The Donkey Kick is a lower body exercise targeting the gluteus maximus, designed to enhance strength, stability, and muscle tone. It primarily engages the glutes while also activating the core and hamstrings. This exercise is performed on all fours, making it accessible for various fitness levels.
    GlutesBeginner

  • Split Squat Front Foot Elevated

    The Split Squat Front Foot Elevated is a lower body exercise that targets the quadriceps, glutes, and hamstrings. Elevating the front foot increases the range of motion, enhancing muscle activation and flexibility. This exercise also engages the core for stability and balance.
    LegsIntermediate

  • Lateral to Front Raise

    The Lateral to Front Raise is a compound shoulder exercise that targets the deltoid muscles, specifically the anterior and lateral heads. This movement involves lifting dumbbells from the sides of your body to the front, engaging both shoulder abduction and flexion.
    ShouldersBeginner

  • One-Arm Push-Up

    The Single Arm Push Up is an advanced bodyweight exercise that targets the chest, shoulders, triceps, and core muscles. It requires significant strength, balance, and stability, making it a challenging progression from the standard push-up.
    ChestIntermediate

  • Dead Bug

    Dead Bug is a supine core-stability exercise that coordinates opposite arm and leg movement while the trunk remains controlled. It develops abdominal control, hip coordination, and low-back stability.
    AbsBeginner

  • Leg Swings

    Leg Swings are a dynamic stretching exercise that targets the hip flexors, hamstrings, and glutes. They are commonly used as a warm-up to increase flexibility and range of motion in the lower body, preparing it for more intense physical activity.
    LegsBeginner

  • Weighted Sit Up

    The Weighted Sit Up is an advanced core exercise that targets the abdominal muscles by adding resistance through the use of a weight plate or dumbbell. This exercise enhances core strength, stability, and endurance, making it an effective addition to any strength training routine.
    AbsBeginner

  • Deep Push Up On Parallel Bars

    Deep Push Up On Parallel Bars is a bodyweight pressing variation performed on parallel bars with an extended range of motion. The bar support allows a deeper chest and triceps loading than a floor push-up.
    ChestIntermediate

  • Dragon Flag

    The Dragon Flag is an advanced core exercise that primarily targets the rectus abdominis, obliques, and hip flexors. It requires significant strength and control, as it involves maintaining a straight body position while lowering and raising the legs from a supine position. This exercise also engages the lats, shoulders, and glutes for stabilization.
    AbsAdvanced

  • Incline Close Grip Push-Up

    Incline Close Grip Push-Up is an elevated bodyweight push-up with a narrow hand position. The incline reduces relative load compared with the floor version, while the close grip increases the emphasis on the triceps and central chest.
    TricepsIntermediate

  • Standing Quadriceps Stretch

    Standing Quadriceps Stretch is a static stretch for the muscles at the front of the thigh, performed one leg at a time. The standing position combines quadriceps stretching with balance and can be adapted with external support.
    LegsBeginner

  • Planche Dips

    Planche Dips are an advanced bodyweight exercise that combines elements of the planche hold and dip movement. This exercise primarily targets the chest, shoulders, triceps, and core muscles. It requires significant upper body strength, balance, and coordination.
    ChestAdvanced

  • Stair Climber

    The Stair Climber is a cardio exercise machine that simulates the action of climbing stairs. It primarily targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also providing cardiovascular benefits. This exercise helps improve endurance, strength, and overall fitness levels.
    LegsAdvanced

  • Deep Squat to Wide Fold with Foot Hold

    The 'Deep Squat to Wide Fold with Foot Hold' is a dynamic flexibility exercise that combines a deep squat with a forward fold, enhancing lower body mobility and flexibility. This exercise targets the hips, hamstrings, and lower back, promoting improved range of motion and stability.
    LegsIntermediate

  • Mini Band Glute Bridge

    The Mini Band Glute Bridge is an effective lower body exercise targeting the gluteal muscles, hamstrings, and core. By using a mini resistance band placed above the knees, this variation increases muscle activation and stability demands.
    GlutesBeginner

  • Incline Bench Leg Raises

    Incline Bench Leg Raises target the lower abdominal muscles by lifting the legs while lying on an incline bench. This exercise helps in strengthening the core and improving overall abdominal definition.
    AbsIntermediate