Bodyweight exercises
297 exercises with no equipment, by muscle group. Every exercise has step-by-step instructions, the muscles worked and alternatives.
Chest (25)
- Dips
- Archer Push Up
- Clap Push Up
- Decline Push Up
- Diamond Push Up
- Divebomber Push Up
- Hindu Push Up
- Incline Push Up
- Plyometric Push Up
- Pseudo Planche Push Up
- Push Up
- Push Up on Knees
- Spiderman Push Up
- Staggered Push Up
- Wide Push Up
- Deficit Push Up
- One Arm Push Up
- Behind the Back Chest Stretch
- Bench Pec Stretch
- Close Grip Push Up
- Depth Push Up
- Doorway Chest Stretch
- Floor Pec Stretch
- Plyo Push Up on Box
- Single Arm Wall Pec Stretch
Back (22)
- Pull Up
- Chin Up
- Inverted Row
- Bench Thoracic Extension
- Cat Cow
- Child's Pose
- Child's Pose Side Reach
- Cobra Stretch
- Hanging Lat Stretch
- Kneeling Lat Stretch on Bench
- Open Book
- Quadruped Thoracic Rotation
- Rack Lat Stretch
- Seated Forward Fold
- Seated Spinal Twist
- Segmental Cat Cow
- Side Bending Lat Stretch
- Sphinx Pose
- Standing Side Bend Stretch
- Supine Spinal Twist
- Thoracic Extension on Foam Roller
- Upward Facing Dog
Shoulders (19)
- Handstand Push Up
- Pike Push Up
- Handstand Hold
- Wall Slide
- Arm Circle
- Behind the Back Shoulder Stretch
- Cross Body Shoulder Stretch
- Floor Slide
- Handstand Walk
- Overhead Tricep Stretch
- Posterior Shoulder Stretch on Wall
- Puppy Pose
- Scapular Push Up
- Scapular Wall Slide
- Shoulder CARs
- Shoulder Rolls
- Sleeper Stretch
- Thread the Needle
- Wall Angel
Biceps (1)
Triceps (3)
Forearms (7)
- Rice Bucket
- Kneeling Wrist Stretch
- Prayer Stretch
- Wrist CARs
- Wrist Circle
- Wrist Extensor Stretch
- Wrist Flexor Stretch
Abs (52)
- Plank
- Bicycle Crunch
- Copenhagen Plank
- Crunch
- Decline Crunch
- Forearm Plank
- Knee to Elbow Plank
- Long Arm Crunch
- Oblique Crunch
- Plank Hip Dip
- Plank with Arm Reach
- Plank with Leg Raise
- Reverse Crunch
- RKC Plank
- Side Plank
- Suitcase Crunch
- Toe Touch Crunch
- Bird Dog
- Dead Bug
- Decline Sit Up
- Dragon Flag
- Dragon Flag Negative
- Hanging Leg Raise
- Heel Touch
- Hollow Body Hold
- Hollow Rock
- Knees to Chest
- L-Sit
- Leg Raise
- Mountain Climber
- Oblique V-Up
- Russian Twist
- Seated Leg Tuck
- Stir the Pot
- Tuck Planche
- V-Up
- V-Up Hold
- Windshield Wiper
- Bear Plank Hold
- Body Saw
- Butterfly Sit Up
- Hanging Oblique Knee Raise
- Heel Tap
- Jackknife Sit Up
- Mountain Climber (Cross Body)
- Plank Shoulder Tap
- Plank Up Down
- Side Plank Hip Dip
- Side Plank with Reach
- Sit Up
- Superman
- Tuck Up
Glutes (17)
- Single Leg Hip Thrust
- Donkey Kick
- Fire Hydrant
- Frog Pump
- Prone Hip Extension
- Quadruped Hip Extension
- 90/90 Hip Stretch
- Figure Four Stretch
- Glute Bridge March
- Glute Bridge Single Leg
- Hip Airplane
- Knee to Opposite Shoulder Stretch
- Pigeon Pose
- Reverse Hyper (Bench)
- Seated Figure Four Stretch
- Seated Glute Stretch
- Side Lying Leg Raise
Quads (55)
- Decline Squat
- Jump Lunge
- Jump Squat
- Pistol Squat
- Sissy Squat
- Box Jump
- Box Step Down
- Broad Jump
- Broad Jump to Sprint
- Depth Jump
- Hurdle Jump
- Lateral Bound
- Lateral Jump
- Tuck Jump
- Wall Sit
- 180 Degree Jump
- Alternating Jump Lunge
- Ankle Hop
- Assisted Pistol Squat
- B-Skip
- Bounding
- Box Step Up Jump
- Cossack Squat
- Countermovement Jump
- Deep Squat Hold
- Depth Drop
- Drop Jump
- Forward Backward Line Hop
- Frog Jump
- IT Band Stretch (Standing)
- Kneeling Jump
- Kneeling Quad Stretch
- Lateral Box Jump
- Lateral Hurdle Hop
- Lateral Line Hop
- Pogo Jump
- Prone Quad Stretch
- Reverse Nordic
- Scissor Jump
- Seal Jack
- Seated Box Jump
- Shrimp Squat
- Side Lying Quad Stretch
- Single Leg Box Jump
- Single Leg Broad Jump
- Single Leg Hop
- Single Leg Lateral Hop
- Skater Jump
- Skater Squat
- Split Squat Jump
- Stair Jump
- Standing Quad Stretch
- Star Jump
- Triple Broad Jump
- Vertical Jump
Hamstrings (15)
- Natural Leg Curl
- Glute Ham Raise
- Hip Hinge
- Nordic Curl
- Razor Curl
- Downward Dog
- Elevated Hamstring Stretch
- Hamstring Walkout
- Pike Stretch
- Seated Hamstring Stretch
- Single Leg Glute Bridge Hamstring Curl
- Single Leg Seated Hamstring Stretch
- Sliding Leg Curl
- Standing Hamstring Stretch
- Standing Toe Touch
Calves (15)
- Incline Calf Raise
- Jump Calf Raise
- Reverse Calf Raise
- Heel Walk
- Tibialis Raise
- Toe Walk
- Ankle CARs
- Ankle Circle
- Bodyweight Calf Raise
- Downward Dog Calf Stretch
- Knee to Wall Ankle Mobilization
- Kneeling Shin Stretch
- Soleus Stretch
- Step Calf Stretch
- Wall Calf Stretch
Traps and neck (7)
- Chin Tuck
- Levator Scapulae Stretch
- Neck CARs
- Neck Flexion Stretch
- Neck Rotation Stretch
- Neck Side Stretch
- Upper Trap Stretch
Hips and adductors (26)
- Copenhagen Adduction
- Flutter Kick
- Hip Flexor March
- Hip Flexor Raise
- Lying Leg Raise
- Scissor Kick
- 90/90 Hip Switch
- Adductor Rock Back
- Butterfly Stretch
- Couch Stretch
- Deep Squat Pry
- Frog Stretch
- Half Kneeling Hip Flexor Stretch with Reach
- Happy Baby
- Hip CARs
- Hip Opener (Walking)
- Kneeling Hip Flexor Stretch
- Leg Swing (Front to Back)
- Leg Swing (Side to Side)
- Lizard Pose
- Low Lunge
- Side Lunge Stretch
- Side Lying Adduction
- Standing Hip Flexor Stretch
- Straddle Stretch
- Wide Leg Forward Fold
Full body (16)
- Bear Crawl
- Burpee
- Inchworm
- Shadow Boxing
- Open Water Swimming
- Swimming
- Burpee Box Jump Over
- Burpee Broad Jump
- Frankenstein Walk
- Spiderman Lunge with Rotation
- Sprint Start
- Sun Salutation
- Walking Knee Hug
- Walking Lunge with Twist
- Walking Quad Stretch
- World's Greatest Stretch
Cardio (17)
- A-Skip
- Agility Ladder Drill
- Butt Kicks
- Carioca
- High Knees
- Jumping Jack
- Lateral Shuffle
- Power Skip
- Cycling
- Hiking
- Hill Sprint
- Jump Rope
- Outdoor Cycling
- Rucking
- Running
- Sprint
- Weighted Vest Walk
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