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.

  • Standing Downward Dog

    The Standing Downward Dog is a variation of the traditional Downward Dog yoga pose, performed while standing. It primarily targets the shoulders, hamstrings, calves, and back muscles, promoting flexibility and strength. This exercise is beneficial for improving posture and relieving tension in the upper body.
    ChestBeginner

  • Pike Push-Up Between Benches

    Pike Push-Up Between Benches is an elevated pike push-up variation using two benches as supports. The setup changes the range and loading of the shoulder-focused pressing pattern.
    ShouldersIntermediate

  • Hanging Knee To Chest

    The Hanging Knee To Chest exercise targets the abdominal muscles, particularly the lower abs, and also engages the hip flexors. It is performed by hanging from a pull-up bar and drawing the knees up towards the chest in a controlled manner.
    AbsAdvanced

  • Punching Bag Boxing

    Punching Bag Boxing is a cardiovascular and strength training exercise that involves striking a heavy bag with various punches. This exercise improves hand-eye coordination, builds upper body strength, enhances cardiovascular endurance, and helps in stress relief. It engages muscles in the shoulders, arms, chest, and core.
    ChestBeginner

  • Neck Side Stretch

    Neck Side Stretch is a gentle mobility exercise for the lateral structures of the neck. It is used to improve comfortable side-bending range and reduce a feeling of stiffness around the neck and upper shoulder area.
    NeckBeginner

  • Front Lever Pull-Up

    Front Lever Pull Ups are an advanced calisthenics exercise that targets the lats, core, and shoulders. This movement requires significant upper body strength and core stability to maintain a horizontal position while performing pull-ups. It is often used to demonstrate control and strength in bodyweight training.
    BackAdvanced

  • Lying Quadriceps Stretch

    The Lying Quadriceps Stretch is an effective exercise for increasing flexibility in the quadriceps muscles located at the front of the thigh. This stretch helps in improving range of motion, reducing muscle tension, and preventing injuries. It is particularly beneficial for athletes and individuals involved in activities that require strong and flexible legs.
    LegsBeginner

  • Box step-up

    The box step-up is a lower body exercise that primarily targets the quadriceps, hamstrings, and glutes. It involves stepping onto an elevated platform with one foot and then bringing the other foot up to stand fully on the box before stepping back down. This exercise improves balance, coordination, and unilateral leg strength.
    LegsBeginner

  • Seated Alternate Crunches

    Seated Alternate Crunches are an abdominal exercise targeting the rectus abdominis and obliques. This exercise is performed while seated, engaging the core muscles through alternating side crunches.
    AbsBeginner

  • Knee Close Grip Push-Up

    The Close Grip Push Up On Knees is a bodyweight exercise targeting the triceps, chest, and shoulders. By performing this variation on your knees, you reduce the load, making it suitable for beginners or as a warm-up for more advanced athletes.
    TricepsIntermediate

  • High-Bar Squat

    The Highbar Squat is a compound lower body exercise that primarily targets the quadriceps, glutes, and hamstrings. It involves placing the barbell on the upper traps, maintaining an upright torso, and descending into a squat position while keeping the knees aligned with the toes.
    LegsIntermediate

  • Knee To Chest Stretch

    The Knee To Chest Stretch is a flexibility exercise targeting the lower back, hips, and glutes. It helps improve mobility and relieve tension in the lumbar region.
    LegsBeginner

  • Ring Muscle Up

    The Ring Muscle Up is an advanced gymnastic movement that combines a pull-up with a dip, performed on gymnastic rings. It requires significant upper body strength, coordination, and technique. The exercise targets the shoulders, chest, triceps, and core muscles, making it a comprehensive upper body workout.
    BicepsAdvanced

  • Jack Push-Up

    The Push Up Jack is a dynamic exercise that combines the traditional push-up with a jumping jack motion. It targets the chest, shoulders, triceps, and core muscles while also providing cardiovascular benefits. This exercise enhances upper body strength, endurance, and coordination.
    ChestIntermediate

  • Suspension Row

    The Suspension Row is a bodyweight exercise performed using suspension straps. It targets the muscles of the upper back, including the rhomboids, trapezius, and latissimus dorsi, as well as the biceps and core. This exercise enhances upper body strength, stability, and posture.
    BackIntermediate

  • Single-Leg Calf Raise with Dumbbell

    Single-Leg Raises with Dumbbell is an exercise targeting the lower abdominal muscles and hip flexors. It involves raising one leg at a time while holding a dumbbell between the feet, providing resistance to enhance muscle engagement and strength.
    LegsBeginner

  • Knuckle Push-Up

    Knuckle Push-Up is a bodyweight push-up performed with support on the knuckles rather than open palms. It trains the chest, shoulders, and triceps while keeping the wrists in a more neutral alignment.
    ChestIntermediate

  • Lying Butterfly Pose

    The Lying Butterfly Pose, also known as Supta Baddha Konasana, is a restorative yoga posture that focuses on opening the hips and stretching the inner thighs and groin. This exercise is performed while lying on your back, allowing gravity to assist in deepening the stretch. It is beneficial for improving flexibility, reducing tension, and promoting relaxation.
    LegsIntermediate

  • Straight Leg Raise on Dip Bars

    The Straight Leg Raise on Dip Bars is a core strengthening exercise that targets the abdominal muscles, hip flexors, and stabilizers. It involves lifting the legs while maintaining a straight posture, using dip bars for support.
    AbsIntermediate

  • Stacionary Bike

    The stationary bike is a cardiovascular exercise machine that simulates cycling. It is designed to improve cardiovascular endurance, burn calories, and strengthen the lower body muscles, including the quadriceps, hamstrings, calves, and glutes. The resistance can be adjusted to increase or decrease the intensity of the workout.
    LegsAdvanced

  • Wide-Grip Pull-Up on Angled Handles

    Wide-Grip Pull-Up on Angled Handles is a bodyweight vertical pull-up on a multi-grip station. The outer angled handles change hand and wrist position compared with a straight bar while keeping the focus on back strength, biceps, and scapular control.
    BackIntermediate

  • Chin-Up

    The chin-up is a compound upper-body exercise that primarily targets the latissimus dorsi muscles in the back, along with the biceps, forearms, and shoulders. It involves pulling your body up to a bar using a supinated or underhand grip, with hands typically shoulder-width apart.
    BackIntermediate

  • Wide Grip Rear Pull-Up

    Wide Grip Rear Pull-Up is a bodyweight vertical pull in which the bar passes behind the head rather than in front of the face. It trains the back and elbow flexors and differs from a standard pull-up in its shoulder and neck positioning requirements.
    BackIntermediate

  • Weighted Straight Arm Crunch

    The Weighted Straight Arm Crunch is an abdominal exercise that targets the rectus abdominis and obliques. This variation involves holding a weight above your chest with straight arms, increasing resistance and intensity.
    AbsBeginner