Exercises by equipment
Bodyweight exercises - Page 2
Explore 689 bodyweight exercises with clear instructions, muscles worked and practical coaching guidance.
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Browse dedicated exercise pages by body area or equipment.
Body Weight Deficit Single Leg Eccentric Calf Raise
Single-leg calf eccentric from a step, using assistance to reach the top and a slow unsupported descent below step level.
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Body Weight Deficit Tibialis Raise
Heel-supported dorsiflexion drill using a step to train the tibialis anterior through additional controlled range.
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Body Weight Donkey Kick
Hip-focused drill targeting the glutes with steady pelvis control.
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Body Weight Eccentric Pistol Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Body Weight Frog Pump
Hip-focused drill targeting the glutes with steady pelvis control.
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Body Weight Front Foot Elevated Reverse Lunge
Reverse lunge from a low front-foot elevation for increased hip and knee range, unilateral leg strength, and balance.
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Body Weight Front Foot Elevated Split Squat
Stationary split squat with the front foot on a low platform to increase controlled hip and knee range.
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Body Weight Glute Bridge March
Hip-focused drill targeting the glutes with steady pelvis control.
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Body Weight Glute Kick Back
Quadruped straight-leg hip extension for glute activation with the trunk and pelvis held still.
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Body Weight Half Kneeling Windmill
Unloaded half-kneeling windmill for thoracic rotation, hip hinge control, overhead shoulder positioning, and balance.
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Body Weight Heels Elevated Single Leg Hip Thrust
Hip-focused drill targeting the glutes with steady pelvis control.
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Body Weight Isometric Deficit Split Squat
Front-foot-elevated split-squat hold for unilateral leg strength and position control through increased range.
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Body Weight Knee Over Toe Single Leg Calf Raise
Bent-knee single-leg calf raise that emphasizes soleus strength while the knee remains forward over the toes.
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Body Weight Knee Up Down & Squat Jump
Complex floor-transition drill combining controlled standing-to-kneeling changes, a kneel-to-squat rise, and an explosive squat jump with landing control.
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Body Weight Lunge Heel Kick
Reverse lunge flowing into a controlled straight-leg heel-led front kick for leg strength, hamstring range, and single-leg balance.
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Body Weight Prisoner Kang Squat
Bodyweight good-morning-to-squat sequence training hinge and squat coordination, posterior-chain range, and trunk control.
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Body Weight Prone Y
Shoulder-control drill for improving scapular position and overhead range.
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Body Weight Rear Foot Elevated Romanian Deadlift
Hip-hinge drill training glutes and hamstrings with a braced torso.
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Body Weight Reverse Lunge with Knee Drive
Single-leg lower-body drill building leg strength, balance, and control.
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Body Weight Reverse Lunge with Twist
Reverse lunge with controlled rotation toward the front leg for unilateral leg strength, thoracic rotation, and balance.
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Body Weight Seesaw Lunge
Continuous forward-to-reverse lunge sequence using the same moving leg for unilateral strength, balance, and transition control.
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Body Weight Single Leg Feet Elevated Glute Bridge
Single-leg bridge with the working foot elevated to increase hip-extension range and unilateral pelvis control.
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Body Weight Single Leg Skater Squat
Unsupported skater squat that develops single-leg strength, balance, and controlled rear-knee depth.
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Body Weight Walking Lunge
Single-leg lower-body drill building leg strength, balance, and control.
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Bodyweight ATG Split Squat
Deep bodyweight split squat emphasizing controlled forward knee travel, front-leg strength, and hip and ankle range.
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Bodyweight Backhand Raise
Unloaded shoulder-opening raise for controlled posterior-shoulder, upper-back, and rotator-cuff activation.
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Bodyweight Bent Over Rear Delt Fly
Unloaded bent-over arm sweep for rear-deltoid and upper-back activation before loaded pulling or pressing.
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Bodyweight Calf Raise
Simple standing calf raise for ankle strength and lower-leg endurance.
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Bodyweight Cross Body Jefferson Curl
Controlled diagonal spinal flexion for segmental mobility and trunk control.
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Bodyweight Curtsy Lunge to Knee Drive
Diagonal curtsy lunge flowing into a controlled opposite knee drive for glute strength, balance, and single-leg coordination.
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Bodyweight Deficit Hip Thrust
Hip-focused drill targeting the glutes with steady pelvis control.
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Bodyweight Front Foot Elevated Curtsy Lunge
Front-foot-elevated diagonal lunge for increased range, glute/adductor strength, and multiplanar balance control.
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Bodyweight Full Squat with Overhead Reach
Deep bodyweight squat followed by an unloaded overhead reach for leg endurance, upright posture, and shoulder-position control.
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Bodyweight Isometric Split Squat Hold
Stationary split-squat hold for unilateral quadriceps and glute strength, balance, and knee-position control.
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Bodyweight Kneeling Push-up Row
Kneeling push-up followed by an alternating unloaded elbow draw that challenges chest, triceps, shoulder control, and anti-rotation stability.
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Bodyweight Man Maker
Advanced burpee complex combining a push-up, alternating anti-rotation hip taps, a squat transition, and a vertical jump.
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Bodyweight Overhead Curtsy Lunge
Curtsy lunge performed with both arms overhead to combine diagonal leg control, balance, and unloaded shoulder-position endurance.
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Bodyweight Overhead Cyclist Squat
Heel-elevated close-stance squat with an unloaded overhead reach for quadriceps strength, upright posture, and shoulder mobility control.
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Bodyweight Side-Lying Shoulder External Rotation
Low-load side-lying rotator-cuff drill using the forearm weight to train precise shoulder external rotation.
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Bodyweight Skull Crusher
Inclined bodyweight elbow extension against a securely racked bar for triceps strength.
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Bodyweight Squat
Foundational squat pattern using bodyweight for lower-body control.
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Bodyweight Squatting Row (with towel)
Bodyweight row from a held squat using a towel looped around a fixed, load-bearing anchor.
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Bodyweight Standing Back Stretch
Gentle standing lumbar-extension mobility drill performed only through a comfortable, symptom-free range.
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Bodyweight Standing Close-grip Row
Close-grip standing bodyweight row against a verified fixed anchor, scaled by the lean angle.
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Bodyweight Standing Fly
Unloaded standing chest-opening drill for shoulder warm-up and active mobility, not a strength fly.
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Bodyweight Standing Row
Standing bodyweight row against a verified fixed anchor, scaled by the lean angle.
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Bodyweight Standing Scapula Row
Standing straight-arm scapular protraction and retraction drill for upper-back control and shoulder preparation.
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Bodyweight Standing Scapular External Rotation
Unloaded standing 90/90 shoulder external-rotation drill for rotator-cuff control and movement preparation.
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Bodyweight Triceps Extension from Plank Position
Floor triceps press that moves from a forearm plank to straight elbows while the body stays rigid.
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Breakdancer
Ground-based locomotion drill for shoulder stability and trunk coordination.
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Bretzel Stretch
Side-lying combined quadriceps, hip-flexor, and thoracic-rotation stretch.
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Bridge Hip Abduction
Glute bridge held while both knees press outward for combined hip extension and abduction control.
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Bridge Pose
Bridge Pose for isometric control focused on glutes.
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Bridge Pose Yoga Stretch
Isometric yoga bridge emphasizing gentle hip extension, front-body opening, breathing, and supported shoulder position.
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Broad Jump
Standing two-foot horizontal jump for lower-body power and controlled landing.
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Broad Jump to Vertical
Reactive two-jump sequence that redirects a broad-jump landing immediately into a vertical jump.
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Bulgarian Split Squat
Unloaded rear-foot-elevated split squat for unilateral quadriceps and glute strength.
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Burpee
Full-body conditioning movement combining plank, squat, and jump.
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Burpee Long Jump with Push-up
Burpee with a controlled push-up followed by a two-foot broad jump for full-body conditioning and horizontal power.
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Burpee with High Jump
Plyometric lower-body drill developing power, rhythm, and landing control.
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Burpee with Tuck Jump
Advanced burpee followed by a high tuck jump and controlled two-foot landing.
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Butt Kicks
Butt Kicks for conditioning focused on conditioning.
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Butterfly Sit Up
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
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Butterfly Stretch
Seated butterfly stretch for the inner thighs and hips with a controlled forward hinge.
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Calf Stretch Hands Against Wall
Controlled flexibility drill to improve comfortable range of motion.
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Camel Pose
Camel Pose for mobility focused on full-body coordination.
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Candlestick
Controlled supine roll that lifts the hips into a shoulder-supported vertical body line and returns one spinal segment at a time.
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Cat Stretch
Gentle spinal flexion and extension drill for easing back stiffness.
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Cat-Cow
Spinal mobility drill for warm-ups and recovery.
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Chair Pose
Chair Pose for isometric control focused on quadriceps.
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Chest & Shoulder Standing Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Child's Pose Lat Stretch
Lat and shoulder stretch from child’s pose.
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