Equipment

Bodyweight Exercises

Browse 2,280 exercises you can do with bodyweight. Each movement includes step-by-step setup, execution, form cues, and progressions.

Page 1 of 48 · 2,280 total

3 Point Standing Hops
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
3/4 Sit-Up
Beginner · abs and obliques
- Waist
4 Cone Single Foot Lateral Hops
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
4 Corners Curtsy
Intermediate · glutes and quadriceps
- Lower legs
4 Way Single Leg Hop
Advanced · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
45 Degree Bicycle Twisting Crunch
Intermediate · abs and obliques
- Waist
45 Degree Lean Back Alternate Knee Raise
Beginner · abs and obliques
- Waist
45 Degree One Leg Hyperextension Arms in Front of Body
Intermediate · erector spinae, glutes, and hamstrings
- Back
- Glutes
- Upper legs
45 Degrees Arms Plank
Intermediate · abs, deltoids, obliques, and pectorals
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
45 Degrees Back Extension Scapular Adduction
Intermediate · glutes, hamstrings, and trapezius
- Back
- Waist
45 Degrees Reverse Hyperextension
Intermediate · erector spinae, glutes, and hamstrings
- Back
- Hips
45 Degrees Single Leg Reverse Hyperextension
Intermediate · erector spinae, glutes, and hamstrings
- Back
- Hips
- Lower legs
5 Sec Fist Against Chin
Intermediate · neck
- Back
- Chest
- Shoulders
- Upper arms
- Waist
90 Degree Heel Touch
Beginner · abs and obliques
- Waist
90 Degree Heel Touch Against Wall
Beginner · abs and obliques
- Waist
90 To 90
Beginner · abs, glutes, obliques, and quadriceps
- Lower legs
- Upper legs
- Waist
90 To 90 Knee Thrust
Intermediate · adductors and glutes
- Lower legs
- Upper legs
90 To 90 Lean
Beginner · abs and obliques
- Waist
90 To 90 Press Stretch
Intermediate · abs, glutes, and obliques
- Waist
90 To 90 Side Bend Stretch
Intermediate · lats and obliques
- Waist
90 To 90 Stretch
Beginner · glutes
- Hips
- Thighs
90 To 90 Switch
Intermediate · abs, glutes, obliques, and quadriceps
- Lower legs
- Upper legs
- Waist
Ab Roller Crunch
Intermediate · abs and obliques
- Waist
Ab Tuck
Intermediate · abs and obliques
- Waist
Ab Twist Toe Tap
Beginner · abs and obliques
- Waist
Above Head Chest Stretch
Beginner · pectorals
- Shoulders
Across Chest Shoulder Stretch
Beginner · deltoids, lats, rotator cuff, and trapezius
- Shoulders
Adductor Stretch
Beginner · adductors
- Hips
- Lower legs
Adductors Stretch Coronal Plane
Beginner · adductors
- Lower legs
Adductors Stretch Sagittal Plane
Beginner · adductors
- Lower legs
Adductors Stretch Transverse Plane
Beginner · adductors
- Lower legs
- Waist
Air Bike
Intermediate · abs and obliques
- Lower legs
- Shoulders
- Upper legs
- Waist
Air Pillow Balance Counterbalanced Skater Squat
Advanced · glutes, hamstrings, and quadriceps
- Hips
- Lower legs
- Upper legs
Air Punches March
Beginner · calves, pectorals, and quadriceps
- Chest
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Air Twisting Crunch
Beginner · abs and obliques
- Waist
All Fours Squat Stretch
Beginner · quadriceps
- Lower legs
- Upper legs
- Waist
Alternate Ankle Tap Under Sit Against Wall
Intermediate · glutes and quadriceps
- Lower legs
- Upper legs
Alternate Bent Leg 45 Degree Extension
Beginner · abs and obliques
- Waist
Alternate Foot Hopscotch
Intermediate · calves, glutes, and quadriceps
- Lower legs
- Upper legs
Alternate Forward Step Arm Swing
Intermediate · calves, glutes, and quadriceps
- Hips
- Lower legs
Alternate Frog Crunch
Intermediate · abs and obliques
- Waist
Alternate Front Kick In Place With Arm Circles
Beginner · abs, calves, deltoids, and pectorals
- Back
- Chest
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Alternate Hamstring Curl Sky Punch
Intermediate · glutes and hamstrings
- Lower legs
- Shoulders
- Waist
Alternate Heel Tap Sit Against Wall
Beginner · calves, glutes, and quadriceps
- Lower legs
- Upper legs
Alternate Heel Touch Side Kick Squat
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Alternate Heel Touchers
Intermediate · abs and obliques
- Waist
Alternate Knee Cross Over Sit Against Wall
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Alternate Knee Raise Side Reach
Beginner · abs, deltoids, and obliques
- Lower legs
- Shoulders
- Upper arms
- Waist

← Browse the full exercise library

3 Point Standing Hops

3/4 Sit-Up

4 Cone Single Foot Lateral Hops

4 Corners Curtsy

4 Way Single Leg Hop

45 Degree Bicycle Twisting Crunch

45 Degree Lean Back Alternate Knee Raise

45 Degree One Leg Hyperextension Arms in Front of Body

45 Degrees Arms Plank

45 Degrees Back Extension Scapular Adduction

45 Degrees Reverse Hyperextension

45 Degrees Single Leg Reverse Hyperextension

5 Sec Fist Against Chin

90 Degree Heel Touch

90 Degree Heel Touch Against Wall

90 To 90

90 To 90 Knee Thrust

90 To 90 Lean

90 To 90 Press Stretch

90 To 90 Side Bend Stretch

90 To 90 Stretch

90 To 90 Switch

Ab Roller Crunch

Ab Tuck

Ab Twist Toe Tap

Above Head Chest Stretch

Across Chest Shoulder Stretch

Adductor Stretch

Adductors Stretch Coronal Plane

Adductors Stretch Sagittal Plane

Adductors Stretch Transverse Plane

Air Bike

Air Pillow Balance Counterbalanced Skater Squat

Air Punches March

Air Twisting Crunch

All Fours Squat Stretch

Alternate Ankle Tap Under Sit Against Wall

Alternate Bent Leg 45 Degree Extension

Alternate Foot Hopscotch

Alternate Forward Step Arm Swing

Alternate Frog Crunch

Alternate Front Kick In Place With Arm Circles

Alternate Hamstring Curl Sky Punch

Alternate Heel Tap Sit Against Wall

Alternate Heel Touch Side Kick Squat

Alternate Heel Touchers

Alternate Knee Cross Over Sit Against Wall

Alternate Knee Raise Side Reach

3 Point Standing Hops

3/4 Sit-Up

4 Cone Single Foot Lateral Hops

4 Corners Curtsy

4 Way Single Leg Hop

45 Degree Bicycle Twisting Crunch

45 Degree Lean Back Alternate Knee Raise

45 Degree One Leg Hyperextension Arms in Front of Body

45 Degrees Arms Plank

45 Degrees Back Extension Scapular Adduction

45 Degrees Reverse Hyperextension

45 Degrees Single Leg Reverse Hyperextension

5 Sec Fist Against Chin

90 Degree Heel Touch

90 Degree Heel Touch Against Wall

90 To 90

90 To 90 Knee Thrust

90 To 90 Lean

90 To 90 Press Stretch

90 To 90 Side Bend Stretch

90 To 90 Stretch

90 To 90 Switch

Ab Roller Crunch

Ab Tuck

Ab Twist Toe Tap

Above Head Chest Stretch

Across Chest Shoulder Stretch

Adductor Stretch

Adductors Stretch Coronal Plane

Adductors Stretch Sagittal Plane

Adductors Stretch Transverse Plane

Air Bike