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
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Chest · Intermediate
Negative Push-Up
An eccentric-focused push-up variation that emphasizes the lowering phase of the movement. It develops chest, shoulder, and triceps strength while allowing focused practice of controlled pushing mechanics.
Shoulders · Intermediate
Frog Planche
A compact hand balance with bent elbows, the knees supported against the upper arms and both feet off the floor. It develops control of a supported arm balance rather than the unsupported straight-body position of a full planche.
Abs · Beginner
Hanging Knees to Elbows Waist
The continuous version of the hanging knee raise: from a dead hang on a pull-up bar, the knees travel to the elbows in one smooth lift and lower under control, with no pause on the way.
Triceps · Intermediate
Close Grip Push-Up
A floor-based bodyweight press with narrow, separated palms and elbows traveling close to the torso. Both hands and toes support a straight body while elbow extension and shoulder movement train the triceps and chest; the palms do not form a diamond.
Abs · Beginner
Plank
An isometric core exercise that involves maintaining a position similar to a push-up for the maximum possible time. It primarily targets the abdominal muscles, but also engages the shoulders, back, and glutes. This exercise helps improve core strength, stability, and endurance.
Core · Advanced
Ring Pike
A dynamic bodyweight exercise with the palms on the floor and both feet suspended in low gymnastic rings. The hips rise from a plank into a pike through hip flexion and trunk control while the shoulders and arms support the upper body.
Legs · Beginner
Single-Leg Calf Raise
The Standing Single Leg Calf Raise is an isolation exercise targeting the calf muscles, specifically the gastrocnemius and soleus. This exercise is performed by standing on one leg and raising the heel to engage the calf muscles, enhancing balance and muscular endurance.
Glutes · Beginner
Side Plank Hip Abduction
An advanced core and lower body exercise that targets the obliques, gluteus medius, and hip abductors. It enhances core stability, balance, and strength in the lateral muscles of the body.
Triceps · Beginner
Bird Dog Push-Up
An advanced bodyweight pressing variation that combines a push-up with bird-dog-style limb control. It trains the chest, shoulders, triceps, core, balance, and coordination.
Abs · Beginner
Machine Lying Crunch
An abdominal exercise performed on a specialized machine designed to target the rectus abdominis. This exercise provides resistance to enhance muscle engagement and improve core strength.
Abs · Intermediate
Lying Stright Leg Raise
The Lying Straight Leg Raise is an effective exercise targeting the lower abdominal muscles. It involves lifting the legs while lying flat on your back, engaging the core to stabilize the body and control the movement. This exercise helps improve core strength and stability.
Legs · Intermediate
Hopping High Knee Tap
A bodyweight conditioning drill with alternating high-knee raises, brief hops and hand-to-knee contact in front of the body. The repeated changes of support combine hip-flexor work, ankle push-off and rhythmic coordination.
Abs · Beginner
Sit Up
A bodyweight abdominal exercise that moves the torso from lying to an upright seated position. It primarily trains trunk flexion and the anterior core, with hip flexors contributing to the movement.
Shoulders · Intermediate
Pike Push-Up Between Chairs
A pike push-up variation using chairs as elevated supports. It retains the shoulder-dominant pressing angle while the support setup changes the available range and stability demand.
Forearms · Intermediate
Wrist Push-Up
A bodyweight forearm exercise involving movement at the wrists while the hands support part of the body. The wrist action, rather than a full elbow bend, distinguishes this variation from a conventional push-up.
Abs · Beginner
Stability Ball Crunch
An effective core exercise that targets the abdominal muscles. By performing this exercise on a stability ball, you engage more muscle fibers and improve balance and coordination. This exercise primarily works the rectus abdominis, with secondary engagement of the obliques and transverse abdominis.
Hamstrings · Intermediate
Downward Dog
A static inverted-V pose supported by both palms and feet. It combines a posterior-leg stretch with active support from the arms, shoulder girdle and trunk, without a repeated movement cycle.
Biceps · Intermediate
TRX Biceps Curl
A suspension training exercise that targets the biceps muscles. It utilizes body weight and gravity to provide resistance, enhancing strength and muscle endurance. This exercise is performed using TRX straps, which allow for a range of motion and require core stability.
Chest · Intermediate
Decline Push-Up
A bodyweight press with the feet elevated on a flat bench and the palms on the floor. The demonstrated version uses the toes and forefeet on the bench, with knees unsupported, and trains the chest, front shoulders and triceps through a feet-elevated pressing angle.
Glutes · Beginner
Figure 4 Stretch on Chair
A seated exercise designed to improve flexibility in the hips, glutes, and lower back. It is particularly beneficial for individuals who spend long hours sitting, as it helps alleviate tension and improve mobility in these areas.
Glutes · Beginner
Seated Figure 4 Stretch
A flexibility exercise targeting the hip and gluteal muscles. It helps improve hip mobility and can alleviate lower back tension. This stretch is performed while seated, making it accessible and easy to integrate into a workout routine.
Glutes · Intermediate
Weighted Back Extension
An exercise targeting the lower back, glutes, and hamstrings. It involves extending the spine against resistance, typically performed on a hyperextension bench with added weight for increased intensity.
Hips · Beginner
90 To 90 Stretch
A seated hip-mobility exercise that alternates between two 90-degree leg positions. It focuses on the hip rotators and gluteal region.
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.