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 Muscle-Up

    The Weighted Muscle-Up is an advanced compound exercise that combines a pull-up and a dip, performed with additional weight. It targets the upper body, primarily engaging the latissimus dorsi, biceps, triceps, chest, shoulders, and core muscles. This exercise requires significant strength, coordination, and technique.
    TricepsAdvanced

  • Pistol Box Squat

    The Pistol Box Squat is a unilateral lower body exercise that targets the quadriceps, glutes, hamstrings, and core. It involves performing a single-leg squat to a box or bench, which helps in maintaining balance and control while reducing the range of motion compared to a full pistol squat. This exercise is beneficial for building strength, improving balance, and enhancing mobility.
    LegsIntermediate

  • Kneeling Wide Push-Up

    The Kneeling Wide Hand Push Up is a bodyweight exercise targeting the chest, shoulders, and triceps. By performing this exercise on your knees with a wide hand placement, it reduces the load compared to a standard push-up, making it suitable for beginners or as a warm-up for more advanced athletes.
    ChestIntermediate

  • Lying Spinal Twist

    The Lying Spinal Twist is a flexibility exercise that targets the lower back, hips, and obliques. It is performed on the floor and helps improve spinal mobility and relieve tension in the back muscles.
    AbsBeginner

  • Jumping Jacks

    Jumping Jacks are a full-body cardiovascular exercise that increases heart rate, improves endurance, and enhances coordination. This plyometric movement involves jumping to a position with legs spread wide and arms raised overhead, then returning to the starting position.
    LegsBeginner

  • Pogo Jumps

    Pogo Jumps are a plyometric exercise designed to improve lower body explosiveness, agility, and coordination. This exercise primarily targets the calves, but also engages the quadriceps, hamstrings, and glutes. It is performed by bouncing off the ground with minimal knee bend, focusing on quick and repetitive movements.
    LegsIntermediate

  • Butterfly Stretch

    The Butterfly Stretch is a flexibility exercise targeting the inner thighs, hips, and groin. It is commonly used to improve range of motion and reduce tension in the lower body, making it beneficial for athletes and individuals looking to enhance their flexibility.
    LegsBeginner

  • Back Extension With Dumbbell

    The Back Extension With Dumbbell is an exercise targeting the lower back muscles, specifically the erector spinae. It also engages the glutes and hamstrings. This exercise helps improve posture and strengthen the posterior chain.
    GlutesIntermediate

  • Superman

    Superman is a prone bodyweight exercise involving a coordinated lift of the arms and legs. It engages the spinal extensors, glutes, and muscles around the shoulders as part of posterior-chain and trunk-control training.
    LegsAdvanced

  • Dead Hang

    The Dead Hang is a simple yet effective exercise that involves hanging from a pull-up bar with your arms fully extended. This exercise primarily targets the grip strength and can also help in decompressing the spine, improving shoulder mobility, and enhancing overall upper body endurance.
    ForearmsIntermediate

  • Ring Push-Up

    The Ring Push Up is an advanced upper body exercise that targets the chest, shoulders, and triceps while engaging the core for stability. It involves performing push-ups using gymnastic rings, which adds an element of instability, requiring greater muscle activation and control.
    ChestIntermediate

  • Bear Plank

    Bear Plank is a bodyweight core-stability hold performed from a quadruped position with the knees hovering close to the floor. It trains the abdominals, shoulders, and quadriceps while developing full-body control.
    AbsBeginner

  • Inverted Row (Australian)

    The Inverted Row, also known as the Australian Pull-Up, is a bodyweight exercise that targets the upper back, shoulders, and biceps. It involves pulling your chest towards a bar while your body is suspended horizontally beneath it. This exercise is effective for building strength and improving posture.
    BackIntermediate

  • Smith Zercher Squat

    Smith Zercher Squat is a front-loaded squat with the Smith-machine bar supported in the crooks of the elbows. It trains the quadriceps and glutes while the trunk and upper back support the load in front of the body.
    LegsIntermediate

  • Burpee (Narrower Stance, Deeper Squat)

    Burpee (Narrower Stance, Deeper Squat) is a full-body bodyweight exercise combining a squat, a push-up and a vertical jump. This version uses a narrower foot placement and a deeper squat during the floor transition than the other confirmed variation. It combines upper- and lower-body effort with cardiovascular and coordination demands.
    Full bodyAdvanced

  • Hip Hinge

    The hip hinge is a fundamental movement pattern essential for exercises like deadlifts and kettlebell swings. It involves bending at the hips while maintaining a neutral spine, allowing for efficient load transfer and minimizing stress on the lower back.
    GlutesBeginner

  • Barbell Rollout - Kneeling

    The Barbell Rollout - Kneeling is a core-strengthening exercise that targets the abdominals, obliques, and lower back. This movement involves rolling a barbell forward while maintaining a stable core, enhancing stability and strength in the midsection.
    AbsBeginner

  • Rocking Frog

    The Rocking Frog is a dynamic stretch exercise that targets the hips, groin, and lower back. It helps improve flexibility and mobility in these areas, making it beneficial for athletes and individuals looking to enhance their range of motion.
    LegsBeginner

  • Shoulder Tap

    Shoulder Tap is a plank-based core-stability exercise that alternates contact between a hand and the opposite shoulder. It trains anti-rotation control through the trunk alongside shoulder stability and weight transfer.
    ChestAdvanced

  • Bulgarian Jump Squat

    Bulgarian Jump Squat is a unilateral plyometric lower-body variation that combines a Bulgarian split squat with a jump. It develops the quadriceps, glutes, hamstrings, calves, balance, and explosive power.
    LegsIntermediate

  • Saw Plank

    The Saw Plank is an advanced core exercise that targets the abdominal muscles, obliques, and shoulders. It involves a dynamic movement that enhances stability and strength by incorporating a forward and backward sawing motion while maintaining a plank position.
    AbsBeginner

  • Lizard Pose

    Lizard Pose is a yoga mobility posture that emphasizes the hip flexors, groin, and front of the hip. It is used to explore comfortable hip opening and lower-body flexibility in a low lunge position.
    LegsBeginner

  • Elbow Out Chest Stretch

    The Elbow Out Chest Stretch is a static stretch targeting the pectoral muscles, specifically designed to improve flexibility and range of motion in the chest and shoulders. This exercise is beneficial for individuals looking to enhance their posture and alleviate tension in the upper body.
    ChestBeginner

  • Swiss Ball Plank

    The Swiss Ball Plank is a core stabilization exercise that enhances balance, strength, and endurance by engaging multiple muscle groups. It primarily targets the abdominal muscles, lower back, and shoulders while requiring coordination and control.
    AbsBeginner