Exercises by equipment
Bodyweight exercises
Explore 689 bodyweight exercises with clear instructions, muscles worked and practical coaching guidance.
Popular exercise categories
1 & 1/4 Push-Up
Pressing drill building chest, shoulder, and triceps strength with bodyweight.
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180° Hops
Two-foot rotational hops developing power, coordination, and controlled landings.
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90 Degree Jump Squat Twist
Rotational squat jump developing lower-body power, coordination, and landing control.
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90/90 Back Leg External Rotation
Active 90/90 hip-rotation drill building controlled external-rotation range in the rear hip.
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90/90 External Hip Rotation Stretch
Controlled flexibility drill to improve comfortable range of motion.
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90/90 Hip External Rotation Hover Extension
Advanced 90/90 hip-control drill combining active external rotation with a rear-leg knee extension.
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90/90 Hip Switch
Hip rotation mobility drill from the 90/90 position.
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90/90 Internal Hip Rotation Stretch
Controlled flexibility drill to improve comfortable range of motion.
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A-Skip
Running-mechanics drill developing upright posture, front-side knee drive, and elastic foot contact.
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Active Pigeon Hold
Active hip-rotation hold that combines the pigeon position with controlled muscular tension.
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Active Single-Arm Shoulder Flexion
Standing shoulder-control drill for active overhead range without rib or lower-back compensation.
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Adductor Rockback
Dynamic inner-thigh mobility drill using a quadruped side-leg position and controlled hip rockback.
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Alien Squat Jump
Coordinated plyometric jump from a wide half-squat with both legs extending outward in the air.
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All-Fours Quadriceps Stretch
Quadruped static stretch for the front thigh using a same-side hand-to-foot hold.
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Alternating Bodyweight Deficit Forward Lunge
Forward lunge from a low platform using additional range of motion and controlled return to the elevated stance.
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Alternating Cross-Body V-Up
Demanding cross-body V-up combining trunk flexion, rotation, and a straight-leg reach.
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Alternating Diagonal Bounds
Alternating single-leg bounds travelling diagonally forward while each landing is stabilized before the next takeoff.
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Alternating Heel Touch
Supine lateral trunk-flexion drill targeting the obliques while the pelvis stays still.
View exerciseAlternating Heel-Touch Side-Kick Squat
Coordinated bodyweight squat that combines a heel reach, a controlled side-leg extension, and alternating balance.
View exerciseAlternating High-Knee Hop
Alternating single-leg plyometric hop with a coordinated opposite-knee drive and controlled landing.
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Alternating Plank Reach
High-plank anti-rotation drill alternating forward arm reaches while the ribs, pelvis, and support shoulder remain stable.
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Alternating Shoulder Scratch Stretch
Alternating behind-the-back shoulder-reach stretch using opposite overhead and lower-back arm positions, with an optional strap between the hands.
View exerciseAlternating Split-Leg Crunch
Alternating crunch with one knee drawing in as the opposite leg extends under abdominal control.
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Alternating Standing Knee Extension
Low-load quadriceps activation drill extending one raised knee at a time while standing with controlled balance.
View exerciseAlternating Straight-Leg Raise
Supine core-control drill that alternates one straight-leg raise while the trunk and pelvis remain stable.
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Alternating Tuck Sit
Supported tuck hold alternating one leg into a low straight-leg extension while the hips stay lifted and shoulders remain stable.
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Alternating Two-Point Plank
Challenging plank-control drill lifting one hand and the opposite foot while resisting trunk rotation.
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Ankle Circles
Gentle ankle range-of-motion drill circling the foot in both directions without forcing maximal active range.
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Ankle Controlled Articular Rotation (CAR)
Slow maximal active ankle circle performed with the shin fixed to train control through dorsiflexion, inversion, plantar flexion, and eversion.
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Ankle Dorsiflexion Pulse
Small controlled knee-over-toe pulses near the end of available ankle dorsiflexion while the heel and arch remain planted.
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Ankle Dorsiflexion Rock
Controlled knee-over-toe rock moving through the available ankle-dorsiflexion range while the heel and foot arch remain planted.
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Ankle Inversion and Eversion
Active ankle range-of-motion drill alternating inward and outward movement of the sole while the shin remains still.
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Anterior Shoulder & Chest Stretch
Unilateral doorway or post stretch for the chest and front of the shoulder using gentle body rotation away from the supported arm.
View exerciseArcher Pull-Up
Advanced wide-grip pull-up shifting the chest toward one hand while the opposite arm remains progressively straighter.
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Archer Push-Up
Advanced wide-hand push-up shifting most of the load to one arm while the opposite arm stays progressively straighter.
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Arm Circles Forward & Backward
Mobility drill for practicing joint range with smooth control.
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Arm Corkscrew Rotation
Straight-arm shoulder internal/external-rotation drill performed at shoulder height while the trunk and shoulder blades remain controlled.
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Around-the-World Pull-Up
Advanced pull-up tracing a controlled side-to-side arc across the bar before lowering on the opposite side.
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Arrested Superman
Posterior-chain drill strengthening the back side with controlled extension.
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Assisted Cossack Squat
Supported side-to-side Cossack squat combining unilateral leg strength with controlled hip and ankle range.
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Assisted Hip Airplane
Supported single-leg hip-airplane drill rotating the pelvis open and closed over a stable standing leg.
View exerciseAssisted Low-Bar Chin-Up
Feet-assisted underhand pull on a low fixed bar, using body angle to scale load while the torso remains rigid.
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Assisted Pistol Squat Mobilization
Supported single-leg squat drill developing controlled ankle, knee, and hip range for a future pistol squat.
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Backpedal Run
Backward-running footwork drill using short, quick steps and controlled deceleration.
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Backward Reach Run
Coached backward-running warm-up drill combining heel recovery with an active rearward leg reach.
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Backward Walk
Controlled backward walking drill for foot placement, balance, and lower-body movement preparation.
View exerciseBasketball Shot Jump
Bodyweight squat jump with a coordinated basketball shooting reach for lower-body power and landing control.
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Bear Crawl
Crawling drill for trunk stiffness and shoulder endurance.
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Bear Crawl Fire Feet
Fast alternating foot lifts from a stationary bear position for shoulder endurance, trunk control, and conditioning.
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Bear Crawl Forward and Back
Forward-and-back bear crawl for contralateral coordination, shoulder endurance, and trunk control.
View exerciseBear Plank Kickback
Single-leg hip extensions from a bear plank for glute strength and anti-rotation trunk control.
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Bear Plank Shoulder Tap
Alternating shoulder taps from a hovering bear plank to train anti-rotation and shoulder stability.
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Bear Squat
Quadruped rock-back squat for hip and knee motion while the shoulders and trunk remain actively supported.
View exerciseBehind-the-Back Pec Stretch
Standing bilateral chest and anterior-shoulder stretch using clasped hands behind the hips and a gentle controlled arm lift.
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Belly Breath in 3 Month Position
Breathing reset for rib position, bracing, and controlled recovery.
View exerciseBench Dip on Stability Ball
Bench dip with straight legs and heels supported on a stability ball for added trunk and leg stabilization.
View exerciseBench Dip with Feet Elevated
Harder bench-dip variation with the heels supported on a second stable bench.
View exerciseBench Reverse Crunch with Leg Circle
Bench reverse crunch blended with a compact leg circle for abdominal, hip-flexor, and oblique control.
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Bent Hollow Hold
Bent-knee hollow-body hold that reduces lever length while teaching rib-to-pelvis control.
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Bent Knee Leg Raise
Supine bent-knee leg raise moving from heels-near-floor to tabletop while the pelvis stays controlled.
View exerciseBent-Arm Chin-Up Hold
Isometric top-position chin-up hold for lats, biceps, upper-back, and grip endurance.
View exerciseBent-Knee Bench Dip
Bent-knee bench dip using foot support to reduce the bodyweight demand on the triceps.
View exerciseBent-Over Scapular Retraction
Unloaded bent-over scapular retraction while the trunk holds a stable hip hinge.
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Bicycle Crunch
Rotational floor crunch for abs, obliques, and hip-flexor coordination.
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Bicycle Crunch Straight Leg
Long-lever bicycle crunch alternating a straight-leg raise with opposite-side trunk rotation for the abs, obliques, and hip flexors.
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Bird Dog
Core stability drill for spine control, glutes, and shoulder coordination.
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Boat Pose
Boat Pose for isometric control focused on abs.
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Body Weight 1 & 1/4 Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Body Weight 3 Way Calf Raise
Three-position standing calf-raise sequence using neutral, toes-out, and toes-in foot angles for controlled plantar-flexion endurance.
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Body Weight 3 Way Lunge Matrix
Forward, lateral, and reverse lunge sequence for multiplanar leg strength, balance, and directional control.
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Body Weight Bulgarian Split Jumps
Advanced rear-foot-elevated unilateral jump for lower-body power and single-leg landing control.
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Body Weight Curtsy Lunge
Diagonal reverse-lunge variation for glute and leg strength with controlled frontal- and transverse-plane alignment.
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