Bodyweight exercises

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  Legs · Beginner

  Seated Single Leg Hamstring Stretch

  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.
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  Triceps · Intermediate

  Diamond Push-Up

  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.
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  Back · Intermediate

  Weighted Pull-Up

  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.
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  Chest · Intermediate

  Reverse Wrist Push-Up

  An advanced bodyweight exercise targeting the forearms, wrists, and finger flexors.
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  Back · Intermediate

  Pull-Up

  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.
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  Legs · Advanced

  Pistol Squat

  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.
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  Legs · Intermediate

  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.
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  Abs · Beginner

  Knee Tuck Crunch

  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.
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  Hips · Beginner

  Rocking Half Frog Stretch

  A dynamic hip-mobility exercise with one bent leg opened to the side and the other directed rearward. Small pelvic rocks are performed close to the floor on the forearms and elbows, with the hands also contacting the floor, to explore an adductor-biased stretch.
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  Legs · Beginner

  Sliding Leg Curl

  A bodyweight exercise targeting the hamstrings, glutes, and core. It involves sliding your feet on a smooth surface while maintaining a bridge position, which increases the engagement of the posterior chain muscles.

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.