Bodyweight exercises
The exercises that need nothing but the floor and, sometimes, a bar overhead.
Bodyweight exercises
This is the largest block in the library, and the one that decides whether a plan survives a trip or a closed gym. Progression here does not come from adding kilos but from changing leverage or base of support, so every entry names the primary muscle and the difficulty to keep the jump between variations gradual.
128 exercises
- 90-90 Hip RotationBodyweight — Glutes
- A-SkipBodyweight — Calves
- Ankle CirclesBodyweight — Calves
- Archer Push-UpsBodyweight — Chest
- Arm CirclesBodyweight — Shoulders
- Bear CrawlBodyweight — Abs
- Bicycle crunchBodyweight — Core
- Bird DogBodyweight — Back
- Bodyweight Bulgarian Split SquatBodyweight — Glutes
- Bodyweight Glute BridgeBodyweight — Glutes
- Bodyweight Inverted RowBodyweight — Back
- Bodyweight Lateral LungesBodyweight — Glutes
- Bodyweight Reverse LungesBodyweight — Glutes
- Bodyweight SquatsBodyweight — Quadriceps
- Box DipsBodyweight · Box — Triceps
- Box Jump OverBodyweight — Quadriceps
- Broad JumpBodyweight — Quadriceps
- Burpee Box JumpBodyweight — Quadriceps
- BurpeesBodyweight — Quadriceps
- Butt KicksBodyweight — Hamstrings
- Cat-CowBodyweight — Back
- Child's PoseBodyweight — Back
- Chin TucksBodyweight — Back
- Chin-UpsBodyweight — Back
- ClamshellBodyweight — Glutes
- Cobra StretchBodyweight — Back
- Copenhagen AdductionBodyweight — Adductors · Abductors
- Copenhagen PlankBench · Bodyweight — Abs
- Cossack SquatBodyweight — Adductors · Abductors
- Couch StretchBodyweight — Quadriceps
- Crab WalkBodyweight — Triceps
- Cross-body crunchBodyweight — Core
- Curtsy LungeBodyweight — Glutes
- Dead BugBodyweight — Abs
- Decline Push-UpsBodyweight — Chest
- Deep Squat HoldBodyweight — Adductors · Abductors
- Deficit Push-UpsBodyweight — Chest
- Depth JumpBodyweight — Quadriceps
- Diamond Push-UpsBodyweight — Chest
- Doorway Pec StretchBodyweight — Chest
- Dragon FlagBodyweight — Abs
- Figure-4 Glute StretchBodyweight — Glutes
- Fire HydrantBodyweight — Glutes
- Flutter KicksBodyweight — Abs
- Glute Bridge MarchBodyweight — Glutes
- Handstand Push-UpBodyweight — Shoulders
- Heel WalkBodyweight — Calves
- High KneesBodyweight — Quadriceps
- Hindu Push-UpsBodyweight — Chest
- Hollow Body HoldBodyweight — Abs
- Hollow RockBodyweight — Abs
- InchwormBodyweight — Abs
- Incline Push-UpsBodyweight — Chest
- Jumping JacksBodyweight — Calves
- Knee-to-Wall Ankle StretchBodyweight — Calves
- Kneeling Hip Flexor StretchBodyweight — Quadriceps
- L-Sit HoldBodyweight — Abs
- Lateral Neck StretchBodyweight — Back
- Lateral Step-UpBodyweight — Glutes
- Leg SwingsBodyweight — Hamstrings
- Leg-raised crunchBodyweight — Abs
- Lying Bicycle CrunchBodyweight — Abs
- Lying Leg RaisesBodyweight — Abs
- Lying Windshield WipersBodyweight — Abs
- Mountain ClimbersBodyweight — Abs
- Muscle UpBodyweight — Back
- Neck RotationsBodyweight — Back
- Nordic CurlBodyweight — Hamstrings
- Oblique crunchBodyweight — Core
- Open Book Thoracic RotationBodyweight — Back
- Overhead Triceps StretchBodyweight — Triceps
- Pigeon Hip StretchBodyweight — Glutes
- Pike Push-UpsBodyweight — Shoulders
- Pistol SquatBodyweight — Quadriceps
- PlankBodyweight — Abs
- Plank JacksBodyweight — Abs
- Plank Shoulder TapsBodyweight — Abs
- Plyometric Push-UpsBodyweight — Chest
- Pogo HopsBodyweight — Calves
- Prone Y RaiseBodyweight — Shoulders
- Pseudo Planche Push-UpsBodyweight — Shoulders
- Push-UpsBodyweight — Chest
- Reverse CrunchBodyweight — Abs
- Ring DipsBodyweight — Chest
- Scapular Push-UpsBodyweight — Back
- Scissor KicksBodyweight — Abs
- Seated Butterfly StretchBodyweight — Adductors · Abductors
- Seated Forward FoldBodyweight — Hamstrings
- Serratus Wall SlideBodyweight — Shoulders
- Shrimp SquatBodyweight — Quadriceps
- Shuttle RunBodyweight — Quadriceps
- Side PlankBodyweight — Core
- Side Plank Hip LiftBodyweight — Abs
- Side-Lying External RotationBodyweight — Shoulders
- Side-Lying Hip AbductionBodyweight — Glutes
- Single-Leg BalanceBodyweight — Glutes
- Single-Leg Calf RaiseBodyweight · Step — Calves
- Single-Leg Glute BridgeBodyweight — Glutes
- Sissy SquatsBodyweight — Quadriceps
- Skater JumpsBodyweight — Glutes
- Sleeper StretchBodyweight — Shoulders
- Spiderman LungeBodyweight — Glutes
- Split Squat JumpBodyweight — Quadriceps
- Squat JumpBodyweight — Quadriceps
- Standard CrunchBodyweight — Abs
- Standing Calf StretchBodyweight — Calves
- Standing Hamstring StretchBodyweight — Hamstrings
- Standing Hip CirclesBodyweight — Glutes
- Standing Quad StretchBodyweight — Quadriceps
- Standing Side Bend StretchBodyweight — Abs
- Standing Side Lat StretchBodyweight — Back
- Standing Torso TwistsBodyweight — Abs
- Superman HoldBodyweight — Abs
- Supine Spinal TwistBodyweight — Abs
- Thread the NeedleBodyweight — Back
- Toe TouchesBodyweight — Abs
- Toe WalkBodyweight — Calves
- Toy Soldier WalkBodyweight — Hamstrings
- Tuck JumpBodyweight — Quadriceps
- V-UpsBodyweight — Abs
- Walking Knee HugsBodyweight — Glutes
- Wall Push-UpsBodyweight — Chest
- Wall SlidesBodyweight — Shoulders
- Wall WalkBodyweight — Shoulders
- Wall-Supported Tibialis RaiseBodyweight — Calves
- World's Greatest StretchBodyweight — Glutes
- Wrist CirclesBodyweight — Forearms
- Wrist Flexor StretchBodyweight — Forearms
