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.

  • Back Lever

    Back Lever is an advanced calisthenics isometric hold on a bar or rings, with the body held horizontally facing the floor. It develops straight-arm pulling strength, shoulder control, and trunk tension.
    BackAdvanced

  • Hanging Scapular Retractions

    Hanging Scapular Retractions are an exercise focused on strengthening the muscles around the scapula, particularly the lower trapezius, rhomboids, and serratus anterior. This exercise helps improve shoulder stability and posture, making it beneficial for athletes and individuals looking to enhance upper body strength and mobility.
    ForearmsIntermediate

  • Seated Chest Clam

    Seated Chest Clam is a seated chest-opening mobility exercise for the front of the shoulders and upper torso. It is used to explore thoracic extension and comfortable movement around the chest and shoulder girdle.
    ChestBeginner

  • Hanging Oblique Knee Raise

    Hanging Oblique Knee Raise is a rotational hanging core variation that combines knee raising with a side-directed trunk action. It emphasizes the obliques while also challenging grip, shoulder stability, and abdominal control.
    AbsIntermediate

  • Bulgarian Squat

    The Bulgarian Squat, also known as the Bulgarian Split Squat, is a unilateral leg exercise that targets the quadriceps, glutes, and hamstrings. It involves placing one foot behind you on an elevated surface while performing a squat with the other leg. This exercise enhances balance, coordination, and lower body strength.
    GlutesIntermediate

  • Decline Diamond Push-Up

    Decline Diamond Push-Up is a decline bodyweight push-up variation with a close diamond hand position. The elevated feet and narrow grip increase the emphasis on the triceps, chest, shoulders, and trunk stability.
    TricepsIntermediate

  • Swiss Ball Leg Curl

    The Swiss Ball Leg Curl is an effective exercise targeting the hamstrings, glutes, and core muscles. It involves using a Swiss ball to perform leg curls while lying on your back, which adds an element of instability to engage stabilizing muscles.
    LegsBeginner

  • Narrow Grip Australian Pull-Up With Rings

    The Narrow Grip Australian Pull-Up With Rings is a bodyweight exercise that targets the upper back, biceps, and forearms. It involves pulling your body towards rings while maintaining a narrow grip, emphasizing the engagement of the upper back muscles and arms. This exercise is performed with the body in a horizontal position, making it an effective way to build strength and improve stability in the upper body.
    BackIntermediate

  • Standing Chest Opener

    The Standing Chest Opener is a stretching exercise designed to improve flexibility and mobility in the chest, shoulders, and upper back. It helps counteract the effects of poor posture and prolonged sitting by opening up the chest and promoting better alignment.
    ChestBeginner

  • One-Arm Landmine Half Kneeling Shoulder Press

    The Landmine Half Kneeling One Arm Shoulder Press is an exercise that targets the shoulder muscles, particularly the deltoids, while also engaging the core for stability. This exercise utilizes a landmine setup, which is a barbell anchored at one end, allowing for a unique pressing angle that can reduce strain on the shoulder joint.
    ShouldersIntermediate

  • Opposite side elbow to knee

    The opposite side elbow to knee exercise is a core strengthening movement that targets the oblique muscles. It involves bringing the elbow across the body to meet the opposite knee, engaging the abdominal muscles and improving rotational stability.
    AbsIntermediate

  • Weighted Hanging Leg Raise

    The Weighted Hanging Leg Raise is an advanced core exercise that targets the lower abdominal muscles, hip flexors, and obliques. By adding weight, it increases the intensity and demands greater stabilization from the core and grip strength. This exercise is performed by hanging from a pull-up bar and raising the legs while holding a weight between the feet or using ankle weights.
    AbsIntermediate

  • Single-Leg Box Jump

    The One Leg Box Jump is a plyometric exercise that targets the lower body, focusing on the quadriceps, hamstrings, glutes, and calves. It enhances explosive power, balance, and coordination by requiring the athlete to jump onto a box or platform using one leg. This exercise is beneficial for athletes looking to improve their single-leg strength and stability.
    LegsAdvanced

  • Walking Cardio

    Walking Cardio is a low-impact aerobic exercise that involves walking at a steady pace to improve cardiovascular health, endurance, and overall fitness. It can be performed on a treadmill or outdoors and is suitable for all fitness levels.
    LegsBeginner

  • Abdominal Vaccum

    The abdominal vacuum is an isometric exercise that targets the transverse abdominis, the deep core muscle responsible for stabilizing the spine and maintaining internal abdominal pressure. This exercise helps improve core strength, posture, and can contribute to a slimmer waist appearance by training the muscle to hold the abdomen in.
    AbsBeginner

  • Push-Up on Parallel Bars

    The push-up on parallel bars is a compound upper body exercise that primarily targets the chest, triceps, and shoulders. It involves supporting your body weight on parallel bars and lowering your chest towards the bars before pushing back up to the starting position. This exercise enhances upper body strength, stability, and muscle endurance.
    ChestIntermediate

  • TRX Single Leg Bird Dog

    The TRX Single Leg Bird Dog is a compound exercise that targets the core, glutes, and shoulders, enhancing stability and balance. Utilizing the TRX suspension trainer, this exercise requires coordination and control as you extend opposite limbs while maintaining a stable core.
    AbsBeginner

  • Wide Hand Push-Up

    Wide Hand Push-Up is a bodyweight pressing exercise with the hands wider than shoulder-width. It trains the chest, anterior deltoids, and triceps while the trunk muscles stabilize the body; the wider hand position distinguishes it from a standard push-up.
    ChestIntermediate

  • Standing Russian Twist

    The Standing Russian Twist is a core exercise that targets the oblique muscles and improves rotational strength and stability. This exercise is performed while standing, which engages the lower body and enhances balance.
    AbsBeginner

  • Muscle-up

    The muscle-up is an advanced compound exercise that combines a pull-up with a dip, requiring significant upper body strength and coordination. It primarily targets the latissimus dorsi, biceps, triceps, pectorals, and core muscles. The exercise begins with a pull-up motion to get the chin above the bar, followed by a transition to a dip position to push the body above the bar.
    TricepsAdvanced

  • Janda Sit Up

    Janda Sit Up is an abdominal sit-up variation designed to reduce hip-flexor dominance. It emphasizes trunk flexion through the abdominals and is commonly used for focused anterior-core training.
    AbsBeginner

  • Frog Pump

    The Frog Pump is an effective glute activation exercise that targets the gluteus maximus, medius, and minimus. It is performed by lying on your back with your feet together and knees bent outward, resembling a frog's position. This exercise helps improve hip stability and strength, making it a valuable addition to lower body workouts.
    GlutesIntermediate

  • Stabillity Ball Wall Squat

    The Stability Ball Wall Squat is an exercise that targets the quadriceps, hamstrings, glutes, and core muscles. It involves using a stability ball placed between your lower back and a wall to perform a squat with added support and balance challenge.
    LegsIntermediate

  • Band Reverse Hyperextension

    The Band Reverse Hyperextension is an exercise targeting the lower back, glutes, and hamstrings. It involves extending the hips while lying face down on a bench or platform, using resistance bands to add tension and improve muscle activation.
    GlutesIntermediate