Bodyweight exercises
Moves that need nothing but floor space — sometimes a bar or a bench — covering legs, abs, chest and the rest of you.
298 exercises, 13 pages
Filters in the catalogueTriceps · Intermediate
Ring Dips
A compound upper body exercise performed using gymnastic rings. This exercise primarily targets the triceps, chest, and shoulders, while also engaging the core for stabilization. The instability of the rings increases the difficulty, requiring greater muscle activation and control.
Glutes · Beginner
Pigeon Pose
A yoga exercise that primarily targets the hip flexors and glutes. It is beneficial for improving flexibility, reducing lower back pain, and enhancing overall mobility. This pose involves extending one leg behind you while bending the other leg in front of you, creating a deep stretch in the hips.
Abs · Intermediate
Hanging Leg Raise To Bar
An advanced core exercise that targets the abdominal muscles, hip flexors, and stabilizing muscles of the upper body. It involves lifting the legs towards the bar while hanging from a pull-up bar, requiring significant strength and control.
Rear shoulders · Intermediate
Ring Face Pull
A bodyweight pulling exercise performed on gymnastic rings with the feet grounded and the body leaning backward. The face-height pull combines outward elbow movement, shoulder rotation and scapular retraction for the rear shoulders and upper back.
Legs · Intermediate
Split Squat
A lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves.
Abs · Beginner
Frog Crunch
A bodyweight abdominal exercise performed with the hips externally rotated and the soles of the feet together. The leg position changes the usual crunch setup while emphasizing the rectus abdominis and obliques.
Back · Beginner
Rowing Machine
The rowing machine, also known as an ergometer, is a cardiovascular and strength training device that simulates the action of watercraft rowing.
Legs · Intermediate
Side Lunges
Side lunges, also known as lateral lunges, are a lower body exercise that targets the quadriceps, hamstrings, glutes, and adductors. This movement enhances balance, flexibility, and strength by engaging multiple muscle groups and stabilizing muscles.
Back · Intermediate
Rings Pull-Up
The Rings Pull Up is a bodyweight exercise performed using gymnastic rings. It primarily targets the muscles of the upper back, biceps, and shoulders, while also engaging the core for stabilization. This exercise enhances grip strength and improves overall upper body strength and coordination.
Triceps · Beginner
Seated Triceps Bench Dip
An effective bodyweight exercise targeting the triceps brachii. It involves lowering and raising your body using your arms while seated on a bench or chair, focusing on the extension of the elbow joint. This exercise also engages the shoulders and chest to a lesser extent.
Legs · Beginner
Goblet Squat
A lower-body exercise that primarily targets the quadriceps, glutes, and hamstrings. It involves holding a weight, typically a dumbbell or kettlebell, close to the chest while performing a squat. This exercise helps improve core stability, balance, and overall leg strength.
Legs · Beginner
Wall Sit
A wall-supported isometric leg exercise. The quadriceps maintain a bent-knee position while the hips and trunk help keep the body steady; the wall provides back support without a seat.
Shoulders · Intermediate
Pike Push-Up (Elbows Out)
A bodyweight pressing variation performed with the hips raised in an inverted-V position. The elbows travel farther to the sides as the upper body lowers, distinguishing it from the related tucked-elbow variation.
Abs · Intermediate
Hanging Knee Circles
An advanced core exercise that targets the abdominal muscles, obliques, and hip flexors. This exercise involves hanging from a pull-up bar and moving your knees in a circular motion, which challenges stability and enhances core strength.
Glutes · Beginner
Side Lying Hip Abduction
An isolation exercise targeting the gluteus medius and minimus muscles. It is performed by lying on one side and lifting the top leg away from the midline of the body, focusing on hip abduction.
Chest · Beginner
Kneeling Back Rotation Stretch
A mobility exercise designed to improve thoracic spine rotation and enhance flexibility in the upper back. It is particularly beneficial for individuals looking to increase range of motion and reduce stiffness in the back, shoulders, and neck.
Biceps · Intermediate
Weighted Chin Up
A vertical pulling exercise with an underhand grip and resistance added to bodyweight. It trains the lats, biceps, and upper back and provides a load progression from an unweighted chin-up.
Abs · Beginner
Incline Twisting Sit Up
A core exercise on an incline bench that combines trunk flexion with rotation. The incline increases the abdominal challenge, while the rotational component emphasizes the obliques.
Abs · Intermediate
Capitan's Chair Straight Leg Raises
The Captain's Chair Straight Leg Raises is an effective core exercise targeting the rectus abdominis and hip flexors. It involves raising the legs while suspended in a Captain's Chair, which provides support for the back and arms, allowing for isolated abdominal engagement.
Legs · Advanced
Kickboxing
A high-intensity workout that combines elements of traditional boxing with martial arts techniques.
Back · Intermediate
Dip Shrugs
An upper body exercise targeting the trapezius muscles and shoulders. This movement involves a shrugging motion while supporting your body weight on parallel bars, enhancing shoulder stability and strength.
Chest · Intermediate
Suspension Chest Fly
An upper body exercise that targets the pectoral muscles, utilizing suspension straps to engage stabilizing muscles and enhance core strength. This exercise is effective for developing chest definition and improving shoulder stability.
Back · Intermediate
Smith Shoulder Shrug
An isolation exercise targeting the trapezius muscles. Utilizing the Smith machine provides a controlled environment, allowing for a focus on muscle contraction and minimizing the risk of injury. This exercise is ideal for building strength and size in the upper back and neck area.
About these exercises
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.