Exercises by equipment
Bodyweight exercises - Page 10
Explore 689 bodyweight exercises with clear instructions, muscles worked and practical coaching guidance.
Popular exercise categories
Browse dedicated exercise pages by body area or equipment.
Triple Clap Push Up
Elite plyometric push-up requiring enough flight time for front, behind-back, and front claps before landing.
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Tuck Crunch
Core drill using controlled leg or trunk movement to challenge the abs.
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Tuck Jump
Tuck Jump for power development focused on quadriceps.
View exerciseTwist Crunch (Legs Up)
Trunk-flexion drill that develops abdominal strength and control using bodyweight, with emphasis on the obliques.
View exerciseTwist Hip Lift
Rotational core drill that develops coordinated trunk strength and control using bodyweight, with emphasis on the glutes.
View exerciseTwist Side Bridge
Rotational core drill that develops coordinated trunk strength and control using bodyweight, with emphasis on the obliques.
View exerciseTwist Sit up
Trunk-flexion drill that develops abdominal strength and control using bodyweight, with emphasis on the abdominals.
View exerciseTwist Squat
Squat-pattern drill that develops lower-body strength and control using bodyweight, with emphasis on the glutes and quadriceps.
View exerciseTwist Step Stretch
Mobility drill that develops comfortable range of motion and positional control using bodyweight, with emphasis on the glutes.
View exerciseTwist Superman
Posterior-core drill that develops controlled trunk extension using bodyweight, with emphasis on the lower back.
View exerciseTwisted Leg Lunge Pose
Mobility drill that develops comfortable range of motion and positional control using bodyweight, with emphasis on the obliques.
View exerciseTwisted Leg Raise
Trunk-flexion drill that develops abdominal strength and control using bodyweight, with emphasis on the hip flexors.
View exerciseTwo handed hang back stretch (with Training Wall Bars)
Mobility drill that develops comfortable range of motion and positional control using bodyweight, with emphasis on the latissimus muscles.
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Typewriter Push-Up
Typewriter Push-Up for pressing focused on chest.
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Upper Back Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Upward Facing Dog Stretch
Active upward-facing dog opening the front body while the arms and feet support the lifted pelvis and thighs.
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Upward Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Vertical Jump
Plyometric lower-body drill developing power, rhythm, and landing control.
View exerciseVertical Leg Raise (on parallel bars)
Trunk-flexion drill that develops abdominal strength and control using bodyweight, with emphasis on the hip flexors.
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Walk
Conditioning movement for footwork, pacing, and repeatable lower-body work.
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Wall Drill
Wall-supported sprint drill teaching forward lean, front-side mechanics, and rapid alternating ground strikes.
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Wall Facing Shoulder Tap
Shoulder-position drill reinforcing overhead reach and stable upper-body support.
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Wall Handstand Hold
Wall Handstand Hold for isometric control focused on shoulders.
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Wall Handstand Shoulder Tap
Skill-based stability drill challenging balance, body line, and control.
View exerciseWall Press Heel Tap
Wall-press dead-bug heel tap training anti-extension core control and alternating hip movement.
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Wall Push-Up
Wall Push-Up for pressing focused on chest.
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Wall Sit
Isometric quad hold against a wall.
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Wall Slide
Wall drill for shoulder mobility and scapular control.
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Wall Sprawl
Conditioning drill raising heart rate while challenging coordination.
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Wall Walk
Wall Walk for pressing focused on shoulders.
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Warrior I
Warrior I for mobility focused on full-body coordination.
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Warrior II
Warrior II for mobility focused on full-body coordination.
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Wide Leg Forward Fold Twist
Controlled flexibility drill to improve comfortable range of motion.
View exerciseWide Stance Jump Squat to Narrow Stance Jump Squat
Explosive drill that develops coordinated force and power using bodyweight, with emphasis on the quadriceps.
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Wind Sprints
Cardio drill for pacing, aerobic work, and repeatable conditioning.
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Windshield Wiper
Rotational core drill for controlled trunk movement and oblique strength.
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World's Greatest Stretch
Full-body warm-up stretch for hips, hamstrings, and thoracic rotation.
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Wrist Circles
Wrist mobility or strength drill for better hand and forearm control.
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Wrist Extension Backward Lean
Wrist mobility or strength drill for better hand and forearm control.
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Wrist Extension Lean
Wrist mobility or strength drill for better hand and forearm control.
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Yoga Push Up
Pressing drill building chest, shoulder, and triceps strength with bodyweight.
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