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.

  • Straddle Planche

    The Straddle Planche is an advanced bodyweight exercise that requires significant strength, balance, and coordination. It involves holding the body parallel to the ground with arms straight and legs spread apart, supported only by the hands. This exercise primarily targets the shoulders, core, and lower back muscles.
    ShouldersAdvanced

  • Hollow Body Hold

    The Hollow Body Hold is an isometric core exercise that targets the abdominal muscles, particularly the rectus abdominis and transverse abdominis. It also engages the hip flexors and stabilizes the lower back. This exercise is fundamental in gymnastics and is excellent for building core strength and stability.
    AbsIntermediate

  • Cross Arms Push-Up

    Cross Arms Push-Up is a bodyweight push-up variation with crossed hand placement. The altered arm position creates a distinct pressing challenge for the chest, triceps, shoulders, and trunk stability.
    TricepsIntermediate

  • Standing Forward Bend

    The Standing Forward Bend, also known as Uttanasana in yoga, is a fundamental exercise that stretches the hamstrings, calves, and hips while strengthening the thighs and knees. It also helps improve flexibility in the spine and promotes relaxation.
    LegsBeginner

  • Abdominal Crunches

    Abdominal crunches are a core exercise that primarily targets the rectus abdominis muscle. This exercise helps in strengthening the core, improving posture, and enhancing overall abdominal endurance. It is performed by lying on your back and lifting your upper body towards your knees using your abdominal muscles.
    AbsBeginner

  • Korean Dip

    The Korean Dip is an advanced bodyweight exercise that targets the triceps, shoulders, and chest. It involves a unique movement pattern that requires significant upper body strength and stability. This exercise is typically performed on parallel bars and is known for its dynamic transition from a dip to a horizontal hold.
    ChestIntermediate

  • Ab Wheel Rollout

    The Ab Wheel Rollout is a core strengthening exercise that primarily targets the rectus abdominis, obliques, and transverse abdominis. It also engages the shoulders, back, and hip flexors. This exercise requires an ab wheel, which is a small wheel with handles on either side. The movement involves rolling the wheel forward from a kneeling position while maintaining a straight line from head to knees, then returning to the starting position.
    AbsBeginner

  • Hanging Scissors Kicks

    The Hanging Flutter Kick Hips exercise targets the core muscles, particularly the lower abdominals and hip flexors, while also engaging the shoulders and grip strength. It involves performing flutter kicks while hanging from a pull-up bar, requiring stability and control.
    AbsIntermediate

  • Superman Push-Up

    Superman Push-Up is a long-lever bodyweight push-up with the hands extended well in front of the shoulders. This arm position increases the demand on the trunk and shoulder muscles while the chest and upper body lift the torso from the floor.
    ChestIntermediate

  • Leg In and Out

    The 'In And Out' exercise is a core-focused movement that targets the abdominal muscles, particularly the rectus abdominis and obliques. It involves a seated position where the legs are extended and then brought in towards the chest, engaging the core throughout the motion.
    AbsBeginner

  • Sitting Twist

    The Sitting Twist is an effective core exercise targeting the oblique muscles. It involves rotating the torso while seated, engaging the abdominal muscles for stability and control. This exercise can be performed with or without added resistance, such as a medicine ball or dumbbell, to increase intensity.
    AbsBeginner

  • L-Sit

    L-Sit is a static bodyweight support hold with the legs extended in front of the body. It develops abdominal and hip-flexor endurance along with shoulder depression, triceps strength, and support stability.
    AbsIntermediate

  • Close-Grip Pull-Up

    Close-Grip Pull-Up is a bodyweight vertical pull-up on a straight bar with a narrow overhand grip. It builds back, biceps, and grip strength, while the narrow hand position makes it distinct from medium- and wide-grip pull-ups.
    BackIntermediate

  • Bodyweight Windmill

    Bodyweight Windmill is a dynamic bodyweight movement that combines hip motion, torso rotation, and shoulder control. It develops mobility, balance, and coordination across the core, hips, and shoulders.
    CoreBeginner

  • Weighted Dips

    Weighted dips are a compound exercise targeting the chest, triceps, and shoulders. By adding weight, you increase resistance, enhancing muscle strength and hypertrophy. This exercise is performed using parallel bars and additional weight, typically attached to a dip belt.
    TricepsIntermediate

  • Arm Circles

    Shoulder circles are a dynamic warm-up exercise targeting the shoulder joints and surrounding muscles. This exercise helps improve mobility, flexibility, and blood flow to the shoulder area, reducing the risk of injury during more intense workouts.
    ShouldersBeginner

  • Seated Single Leg Hamstring Stretch

    Seated Single Leg Hamstring Stretch is a seated unilateral mobility exercise for the hamstrings. It targets the back of one thigh while allowing the other leg and pelvis to provide a stable base.
    LegsBeginner

  • Diamond Push-Up

    Diamond Push-Up is a close-hand bodyweight push-up variation with the hands positioned in a diamond shape. It emphasizes the triceps while also training the chest, shoulders, and core.
    TricepsIntermediate

  • Weighted Pull-Up

    Weighted Pull-Up is a bodyweight vertical pull with added external resistance. It trains the lats, upper back, elbow flexors, and grip, allowing pull-up strength to progress through additional load.
    BackIntermediate

  • Reverse Wrist Push-Up

    The Reverse Wrist Push-Up is an advanced bodyweight exercise targeting the forearms, wrists, and finger flexors. It involves performing a push-up with the wrists in a reversed position, which places significant stress on the wrist joints and forearm muscles. This exercise requires a high level of wrist flexibility and strength, making it suitable only for experienced individuals.
    ChestIntermediate

  • Pull-Up

    The pull-up is a compound upper-body exercise that primarily targets the latissimus dorsi muscles in the back, along with the biceps, forearms, shoulders, and core. It involves pulling your body up towards a bar until your chin is above it, using an overhand grip.
    BackIntermediate

  • Pistol Squat

    The Pistol Squat is a unilateral lower body exercise that targets the quadriceps, glutes, hamstrings, and calves. It requires balance, strength, and flexibility, making it an advanced movement primarily used to build leg strength and improve coordination.
    LegsAdvanced

  • Standing Tibialis Raise

    The Standing Tibialis Raise targets the tibialis anterior muscle located at the front of the lower leg. This exercise helps improve ankle stability, enhances balance, and can aid in preventing shin splints. It is particularly beneficial for athletes and individuals looking to strengthen their lower legs.
    LegsIntermediate

  • Knee Tuck Crunch

    The Knee Tuck Crunch is a core exercise that targets the rectus abdominis and engages the lower abs, obliques, and hip flexors. It involves bringing your knees towards your chest while simultaneously lifting your upper body off the ground, enhancing core stability and strength.
    AbsBeginner