Browse by equipment
Bodyweight exercises
No equipment doesn't mean no progression — it means progression by leverage: elevate the feet, slow the tempo, move toward harder variations. Every movement pattern that matters has a bodyweight version, which is why a hotel room or a living-room floor is never actually a rest day unless you decide it is.
142 EXERCISES · RANKED BY USEFULNESS
Bench Dips
TRICEPS · BODYWEIGHT
Bodyweight Squat
QUADS · BODYWEIGHT
Bodyweight Walking Lunge
QUADS · BODYWEIGHT
Box Jump (Multiple Response)
HAMSTRINGS · BODYWEIGHT
Chin-Up
LATS · BODYWEIGHT
Cross-Body Crunch
ABS · BODYWEIGHT
Crunches
ABS · BODYWEIGHT
Decline Crunch
ABS · BODYWEIGHT
Dips - Chest Version
CHEST · BODYWEIGHT
Dips - Triceps Version
TRICEPS · BODYWEIGHT
Flat Bench Lying Leg Raise
ABS · BODYWEIGHT
Handstand Push-Ups
SHOULDERS · BODYWEIGHT
Hanging Leg Raise
ABS · BODYWEIGHT
Inverted Row
MID BACK · BODYWEIGHT
Mountain Climbers
QUADS · BODYWEIGHT
Muscle Up
LATS · BODYWEIGHT
Plank
ABS · BODYWEIGHT
Pullups
LATS · BODYWEIGHT
Pushups
CHEST · BODYWEIGHT
Russian Twist
ABS · BODYWEIGHT
Side Bridge
ABS · BODYWEIGHT
Single Leg Glute Bridge
GLUTES · BODYWEIGHT
Sit-Up
ABS · BODYWEIGHT
3/4 Sit-Up
ABS · BODYWEIGHT
90/90 Hamstring
HAMSTRINGS · BODYWEIGHT
Air Bike
ABS · BODYWEIGHT
All Fours Quad Stretch
QUADS · BODYWEIGHT
Alternate Heel Touchers
ABS · BODYWEIGHT
Ankle Circles
CALVES · BODYWEIGHT
Ankle On The Knee
GLUTES · BODYWEIGHT
Arm Circles
SHOULDERS · BODYWEIGHT
Bent-Knee Hip Raise
ABS · BODYWEIGHT
Body Tricep Press
TRICEPS · BODYWEIGHT
Body-Up
TRICEPS · BODYWEIGHT
Bottoms Up
ABS · BODYWEIGHT
Butt Lift (Bridge)
GLUTES · BODYWEIGHT
Butt-Ups
ABS · BODYWEIGHT
Cat Stretch
LOWER BACK · BODYWEIGHT
Child's Pose
LOWER BACK · BODYWEIGHT
Clock Push-Up
CHEST · BODYWEIGHT
Close-Grip Push-Up off of a Dumbbell
TRICEPS · BODYWEIGHT
Cocoons
ABS · BODYWEIGHT
Crunch - Hands Overhead
ABS · BODYWEIGHT
Crunch - Legs On Exercise Ball
ABS · BODYWEIGHT
Dancer's Stretch
LOWER BACK · BODYWEIGHT
Dead Bug
ABS · BODYWEIGHT
Decline Oblique Crunch
ABS · BODYWEIGHT
Decline Reverse Crunch
ABS · BODYWEIGHT
Dynamic Chest Stretch
CHEST · BODYWEIGHT
Elbow to Knee
ABS · BODYWEIGHT
Elbows Back
CHEST · BODYWEIGHT
Fast Skipping
QUADS · BODYWEIGHT
Flat Bench Leg Pull-In
ABS · BODYWEIGHT
Flutter Kicks
GLUTES · BODYWEIGHT
Freehand Jump Squat
QUADS · BODYWEIGHT
Frog Sit-Ups
ABS · BODYWEIGHT
Front Box Jump
HAMSTRINGS · BODYWEIGHT
Glute Kickback
GLUTES · BODYWEIGHT
Gorilla Chin/Crunch
ABS · BODYWEIGHT
Groiners
ADDUCTORS · BODYWEIGHT
Hanging Pike
ABS · BODYWEIGHT
Hip Circles (prone)
ABDUCTORS · BODYWEIGHT
Hyperextensions With No Hyperextension Bench
LOWER BACK · BODYWEIGHT
Inchworm
HAMSTRINGS · BODYWEIGHT
Incline Push-Up
CHEST · BODYWEIGHT
Incline Push-Up Close-Grip
TRICEPS · BODYWEIGHT
Incline Push-Up Medium
CHEST · BODYWEIGHT
Incline Push-Up Reverse Grip
CHEST · BODYWEIGHT
Incline Push-Up Wide
CHEST · BODYWEIGHT
Isometric Neck Exercise - Front And Back
NECK · BODYWEIGHT
Isometric Neck Exercise - Sides
NECK · BODYWEIGHT
Isometric Wipers
CHEST · BODYWEIGHT
Jackknife Sit-Up
ABS · BODYWEIGHT
Janda Sit-Up
ABS · BODYWEIGHT
Knee Across The Body
GLUTES · BODYWEIGHT
Kneeling Forearm Stretch
FOREARMS · BODYWEIGHT
Kneeling Hip Flexor
QUADS · BODYWEIGHT
Leg Lift
GLUTES · BODYWEIGHT
Leg Pull-In
ABS · BODYWEIGHT
Leg-Up Hamstring Stretch
HAMSTRINGS · BODYWEIGHT
Natural Glute Ham Raise
HAMSTRINGS · BODYWEIGHT
Oblique Crunches
ABS · BODYWEIGHT
Oblique Crunches - On The Floor
ABS · BODYWEIGHT
One Arm Against Wall
LATS · BODYWEIGHT
Pelvic Tilt Into Bridge
LOWER BACK · BODYWEIGHT
Push Up to Side Plank
CHEST · BODYWEIGHT
Push-Up Wide
CHEST · BODYWEIGHT
Push-Ups - Close Triceps Position
TRICEPS · BODYWEIGHT
Push-Ups With Feet Elevated
CHEST · BODYWEIGHT
Pushups (Close and Wide Hand Positions)
CHEST · BODYWEIGHT
Reverse Crunch
ABS · BODYWEIGHT
Rocket Jump
QUADS · BODYWEIGHT
Runner's Stretch
HAMSTRINGS · BODYWEIGHT
Seated Flat Bench Leg Pull-In
ABS · BODYWEIGHT
Seated Floor Hamstring Stretch
HAMSTRINGS · BODYWEIGHT
Seated Leg Tucks
ABS · BODYWEIGHT
Single Leg Push-off
QUADS · BODYWEIGHT
Single-Arm Push-Up
CHEST · BODYWEIGHT
Spider Crawl
ABS · BODYWEIGHT
Spinal Stretch
MID BACK · BODYWEIGHT
Standing Gastrocnemius Calf Stretch
CALVES · BODYWEIGHT
Standing Hip Circles
ABDUCTORS · BODYWEIGHT
Standing Long Jump
QUADS · BODYWEIGHT
Standing Soleus And Achilles Stretch
CALVES · BODYWEIGHT
Standing Toe Touches
HAMSTRINGS · BODYWEIGHT
Standing Towel Triceps Extension
TRICEPS · BODYWEIGHT
Star Jump
QUADS · BODYWEIGHT
Step-up with Knee Raise
GLUTES · BODYWEIGHT
The Straddle
HAMSTRINGS · BODYWEIGHT
Trail Running/Walking
QUADS · BODYWEIGHT
Tuck Crunch
ABS · BODYWEIGHT
V-Bar Pullup
LATS · BODYWEIGHT
Wide-Grip Rear Pull-Up
LATS · BODYWEIGHT
Wind Sprints
ABS · BODYWEIGHT
World's Greatest Stretch
HAMSTRINGS · BODYWEIGHT
Wrist Circles
FOREARMS · BODYWEIGHT
Bench Jump
QUADS · BODYWEIGHT
Double Leg Butt Kick
QUADS · BODYWEIGHT
Front Leg Raises
HAMSTRINGS · BODYWEIGHT
Isometric Chest Squeezes
CHEST · BODYWEIGHT
Knee Circles
CALVES · BODYWEIGHT
Knee Tuck Jump
HAMSTRINGS · BODYWEIGHT
Lateral Bound
ADDUCTORS · BODYWEIGHT
Lower Back Curl
ABS · BODYWEIGHT
Lying Crossover
ABDUCTORS · BODYWEIGHT
Lying Glute
GLUTES · BODYWEIGHT
Lying Prone Quadriceps
QUADS · BODYWEIGHT
Overhead Triceps
TRICEPS · BODYWEIGHT
Plyo Push-up
CHEST · BODYWEIGHT
Rear Leg Raises
QUADS · BODYWEIGHT
Scissor Kick
ABS · BODYWEIGHT
Scissors Jump
QUADS · BODYWEIGHT
Seated Biceps
BICEPS · BODYWEIGHT
Seated Front Deltoid
SHOULDERS · BODYWEIGHT
Seated Glute
GLUTES · BODYWEIGHT
Side Jackknife
ABS · BODYWEIGHT
Side Leg Raises
ADDUCTORS · BODYWEIGHT
Single Leg Butt Kick
QUADS · BODYWEIGHT
Split Jump
QUADS · BODYWEIGHT
Stomach Vacuum
ABS · BODYWEIGHT
Superman
LOWER BACK · BODYWEIGHT
Toe Touchers
ABS · BODYWEIGHT