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.

  • Side Lying Quadriceps Stretch

    The Side Lying Quadriceps Stretch is a flexibility exercise targeting the quadriceps muscles located at the front of the thigh. This stretch is performed while lying on your side, allowing for a deep and controlled extension of the quadriceps, improving flexibility and reducing muscle tightness.
    LegsBeginner

  • Broad Jump

    The Broad Jump is a plyometric exercise that focuses on developing explosive power in the lower body, particularly targeting the quadriceps, hamstrings, glutes, and calves. It involves jumping forward as far as possible from a standing position, emphasizing both strength and coordination.
    LegsAdvanced

  • Side Plank

    The Side Plank is an isometric core exercise that targets the oblique muscles, improving core stability and balance. It involves maintaining a straight body position supported by one arm and the side of one foot.
    AbsBeginner

  • Seated Flutter Kick

    The Seated Flutter Kick is an abdominal exercise that targets the lower abs, hip flexors, and obliques. It involves performing a fluttering motion with the legs while seated, engaging the core muscles to maintain stability and control.
    AbsBeginner

  • Rear Lunge

    The rear lunge is a lower body exercise targeting the quadriceps, hamstrings, glutes, and calves. It involves stepping backward into a lunge position, which helps improve balance, coordination, and lower body strength. This exercise can be performed with body weight or additional resistance such as dumbbells or a barbell.
    LegsIntermediate

  • Upward Dog

    The Upward Dog, also known as Upward-Facing Dog or Urdhva Mukha Svanasana, is a yoga pose that strengthens the spine, arms, and wrists while stretching the chest, shoulders, and abdomen. It is commonly used in yoga sequences to improve posture and increase flexibility.
    AbsBeginner

  • Hanging Half Windmill

    The Hanging Half Windmill is an advanced core exercise that targets the obliques, lower back, and hip flexors. It involves hanging from a bar and rotating the legs in a controlled manner to engage the core muscles effectively. This exercise requires significant upper body strength and core stability.
    AbsIntermediate

  • Assisted Pistol Squat

    The Assisted Pistol Squat is a single-leg squat variation that utilizes support to aid in balance and control. This exercise targets the quadriceps, glutes, hamstrings, and core muscles while improving unilateral strength and stability.
    LegsBeginner

  • Elliptical Trainer

    The elliptical trainer is a stationary exercise machine used to simulate walking, running, or stair climbing without causing excessive pressure on the joints. It provides a cardiovascular workout that can vary from light to high intensity based on the resistance and speed settings. The elliptical trainer engages multiple muscle groups, including the quadriceps, hamstrings, glutes, chest, back, and arms.
    LegsBeginner

  • Glute Bridge on Bench

    The Glute Bridge on Bench is an effective exercise targeting the gluteal muscles, hamstrings, and core. By elevating the shoulders on a bench, this variation increases the range of motion, providing a greater challenge and more significant muscle activation compared to the standard glute bridge.
    GlutesBeginner

  • Toe Touches

    Toe Touches are a core exercise targeting the abdominal muscles, specifically the rectus abdominis. This exercise involves lying on your back and reaching your hands towards your toes, engaging the core to lift the shoulders off the ground.
    AbsAdvanced

  • Chest Dips

    Dips on parallel bars target the chest, triceps, and shoulders. This compound exercise emphasizes the lower part of the pectoral muscles and helps in building upper body strength and mass. Proper form is crucial to maximize effectiveness and prevent injury.
    ChestIntermediate

  • Reverse Crunches

    Reverse crunches are an abdominal exercise that targets the lower part of the rectus abdominis. This movement involves curling the pelvis towards the ribcage while lying on your back, engaging the core muscles effectively.
    AbsBeginner

  • Lean Planche

    The Lean Planche is an advanced bodyweight exercise that targets the shoulders, chest, and core. It requires significant strength and balance, as it involves holding the body parallel to the ground with only the hands touching the floor. This exercise is a progression towards the full planche, emphasizing shoulder strength and core stability.
    ChestAdvanced

  • Flag

    The Flag, also known as the Human Flag, is an advanced bodyweight exercise that requires significant strength, balance, and core stability. It involves holding the body horizontally while gripping a vertical pole or similar structure. This exercise primarily targets the obliques, shoulders, and lats, while also engaging the entire core and stabilizing muscles.
    BackAdvanced

  • Suspension V-Ups

    Suspension V-Ups are an advanced core exercise that combines the benefits of suspension training with the dynamic movement of a V-up. This exercise targets the rectus abdominis, obliques, and hip flexors, while also engaging the stabilizing muscles of the shoulders and back. It requires a suspension trainer, such as TRX, and is performed by lifting both the upper and lower body simultaneously in a controlled manner.
    AbsIntermediate

  • Handstand Push-Up

    Handstand Push Ups are a challenging bodyweight exercise that targets the shoulders, triceps, and upper chest. This exercise requires significant upper body strength and balance as it involves performing a push-up while in a handstand position, either against a wall or freestanding.
    ShouldersAdvanced

  • Side Crunch

    The Side Crunch is an abdominal exercise targeting the oblique muscles. It involves a lateral flexion of the spine, engaging the side muscles of the abdomen to enhance core stability and definition.
    AbsBeginner

  • Lying Knee To Chest Stretch

    The Lying Knee To Chest Stretch is a flexibility exercise targeting the lower back and glutes. It helps to relieve tension in the lumbar spine and improve overall mobility in the hip area.
    GlutesBeginner

  • Doorway Chest Stretch

    Doorway Chest Stretch is a standing flexibility exercise that uses a doorway to lengthen the chest and front-shoulder region. It is a simple upper-body mobility variation requiring only a stable door frame.
    ChestBeginner

  • Seated Leg Raise

    The Seated Leg Raise is an exercise targeting the lower abdominal muscles. It involves lifting the legs while seated, engaging the core for stability and control. This exercise helps improve core strength and stability, essential for overall fitness and injury prevention.
    AbsIntermediate

  • Plyo side lunge

    The Plyo Side Lunge is a dynamic exercise that combines lateral lunges with a plyometric jump, targeting the glutes, quadriceps, hamstrings, and inner thighs. It enhances lower body strength, agility, and balance while providing a cardiovascular challenge.
    LegsIntermediate

  • Seated Machine Trunk Rotation

    The Seated Machine Trunk Rotation is an isolation exercise targeting the oblique muscles of the core. It involves rotating the torso against resistance while seated, helping to improve core strength and stability.
    AbsBeginner

  • Glute-Ham Raise 1/2

    The Glute-Ham Raise 1/2 is a strength exercise targeting the posterior chain, specifically the glutes, hamstrings, and lower back. It involves lowering the body from a kneeling position to a horizontal position and returning halfway up, focusing on eccentric control and muscle activation.
    LegsIntermediate