Exercises by equipment
Bodyweight exercises - Page 3
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.
Chin To Chest Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Chin Tuck
Gentle cervical-retraction control drill that moves the head straight backward without flexing or extending the neck.
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Chinese Front Plank
Advanced supine posterior-chain bridge held horizontally between an upper-back support and a separate heel support.
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Clapping Push Up
Pressing drill building chest, shoulder, and triceps strength with bodyweight.
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Clock Push up
Pressing drill building chest, shoulder, and triceps strength with bodyweight.
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Close-Grip Chin-Up
Close underhand chin-up emphasizing the lats and elbow flexors through a strict full-range vertical pull.
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Close-Grip Push-Up
Narrower push-up variation for triceps and chest.
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Cobra
Controlled flexibility drill to improve comfortable range of motion.
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Cobra Pose
Cobra Pose for mobility focused on full-body coordination.
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Cobra Triceps Extension
Prone bodyweight triceps press that extends the elbows to raise the upper torso while the pelvis and legs remain grounded.
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Cocoons
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
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Cossack Squat
Deep lateral squat for adductors, hips, and mobility.
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Crab Reaches
Alternating crab-position reach combining hip extension and controlled thoracic rotation with active shoulder support.
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Crab Twist Toe Touch
Rotational core drill that develops coordinated trunk strength and control using bodyweight, with emphasis on the glutes.
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Crab Walk
Crab Walk for conditioning focused on full-body coordination.
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Criss Cross Jack
Rhythmic jumping-jack variation that alternates crossed arms and legs between soft, balanced landings.
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Cross Body Crunch
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
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Cross Body Punch in Squat Position
Alternating cross-body punches performed while maintaining a controlled squat, combining leg endurance with trunk rotation and anti-rotation.
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Cross-Body Arm Swings
Dynamic chest and shoulder warm-up opening both arms wide and then crossing them alternately in front of the chest.
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Cross-Body Mountain Climber
High-plank mountain climber with each knee driving toward the opposite elbow for oblique and anti-rotation control.
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Cross-Body Shoulder Stretch
Static posterior-shoulder stretch performed by guiding one straight arm across the chest.
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Crossover Crunch
Crossed-ankle oblique crunch that combines trunk flexion with controlled rotation toward the raised knee.
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Crouching Tiger to Plank
Dynamic transition between a compact crouch and a braced high plank for trunk control and whole-body conditioning.
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Crow Pose Hold
Arm-balance hold with the knees supported high on the upper arms and bodyweight shifted forward over the hands.
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Crunch (leg raise)
Combined straight-leg raise and upper-body crunch requiring the pelvis and lower back to remain controlled.
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Crunch Hands Overhead
Long-lever floor crunch performed with the arms extended overhead while the pelvis remains still.
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Crunch Hold
Isometric crunch held with the shoulder blades lifted and the ribs drawn toward the pelvis.
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Crunch Single Leg Lift
Unilateral crunch performed while one hip and knee remain lifted, increasing pelvic-control demand.
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Crunch Straight Leg
Floor crunch performed with both legs extended and still, emphasizing controlled rib-to-pelvis flexion.
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Curl-Up
Basic floor curl-up that lifts the shoulder blades through controlled abdominal flexion without becoming a full sit-up.
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Dead Bug
Core-control drill that combines lumbar stability with arm-leg coordination.
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Dead Bug Heel Tap
Regressed dead-bug pattern using alternating bent-knee heel taps while the pelvis and lower back remain still.
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Deep Lunge to Hamstring Stretch
Dynamic half-kneeling mobility sequence alternating a rear-hip-flexor lunge with a front-leg hamstring hinge.
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Deep Squat Hip Abduction & Adduction
Controlled deep-squat mobility drill using small outward and inward hip movements without losing foot or knee alignment.
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Deep Squat Pry
Dynamic deep-squat mobility drill using gentle elbow pressure and small side-to-side shifts to explore hip and ankle range.
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Deep Squat Reach
Deep-squat thoracic-rotation drill that adds an alternating overhead reach while the feet and pelvis remain stable.
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Defensive Slide
Lateral defensive footwork drill combining a low athletic stance, controlled deceleration, and rapid direction changes.
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Diamond Push-Up
Close-hand push-up emphasizing triceps.
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Dive Bomber Push Up
Advanced push-up flow sweeping from pike through a low forward arc and reversing the same path.
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DNS Low Bear
DNS low-bear hover emphasizing quiet breathing, stacked joints, and controlled contralateral crawling if prescribed.
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Dolphin Kick
Supine dryland swimming drill moving both joined legs in a compact hip-led dolphin-kick wave.
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Donkey Calf Raises
Supported hip-hinged calf raise using a raised edge for a long straight-knee ankle range.
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Doorframe Lean-Back Bodyweight Row
Lean-back horizontal row using a structurally sound fixed doorframe as the hand anchor for back and arm strength.
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Double Jump Squat
Plyometric squat variation using two consecutive vertical jumps within each repetition.
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Double Leg Butt Kick Jump
Advanced two-foot vertical jump that briefly flexes both knees to bring the heels toward the glutes before landing.
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Downward Dog
Downward Dog for mobility focused on full-body coordination.
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Drop Push-Up
Advanced drop-to-push-up drill that catches bodyweight through the hands and immediately controls the bottom pressing position.
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Duck Walk
Deep-squat locomotion drill that challenges quadriceps endurance, hip and ankle range, balance, and low-position control.
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Dynamic Back Stretch
Standing dynamic back warm-up alternating overhead side bends and relaxed trunk rotations.
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Eagle Arms Stretch
Eagle Arms Stretch for mobility focused on full-body coordination.
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Elbow CAR
Controlled elbow flexion-extension circle coordinated with forearm supination and pronation.
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Elbow Circles (Shoulder Mobility)
Shoulder-mobility drill tracing controlled circles with the elbows while fingertips rest on the shoulders.
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Elbow Extension with Forearm Supination-Pronation
Controlled mobility drill combining a straight elbow with slow forearm rotation.
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Elbow Lift - Reverse Push-Up
Supine bodyweight upper-back lift driven by pressing the bent elbows into the floor.
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Elbow to Knee Side Plank Crunch
Core-stability drill that develops bracing and positional control using bodyweight, with emphasis on the obliques and core.
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Elephant Walk
Alternating hamstring mobility drill performed from a relaxed standing forward fold.
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Elephant Walk Step
Traveling elephant-walk mobility drill alternating hamstring lengthening with small forward steps.
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Elevated Inverted Row Between Three Chairs
Bodyweight inverted row using a carefully stabilized three-chair setup to elevate the feet and pulling supports.
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Elevated Pigeon
Bench-supported pigeon stretch for the front-leg glute and outer hip.
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Elevated Pigeon Good Morning
Repeated controlled hip hinge over a bench-supported pigeon position for outer-hip mobility.
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Elevator Push Up
Pressing drill building chest, shoulder, and triceps strength with bodyweight.
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Extended High Plank
Core-control drill keeping the trunk stable through a challenging variation.
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Extended Range Side Lying Hip Abduction
Hip-focused drill targeting the glutes with steady pelvis control.
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Extension And Inclination Neck Stretch
Mobility drill that develops comfortable range of motion and positional control using bodyweight, with emphasis on the neck.
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Externally Rotated Wrist Stretch
Palm-supported wrist and forearm stretch with the fingers turned outward.
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Fast Kick With Arm Circles
Dynamic warm-up alternating controlled front kicks with small arm circles at shoulder height.
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Feet and Ankles Rotation Stretch
Controlled ankle circles used to explore pain-free range and prepare the feet and ankles for movement.
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Feet Elevated Calf Raise
Bodyweight calf raise from an elevated edge for a controlled heel stretch and full plantar-flexion range.
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Feet Elevated Crunch
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
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Feet Elevated Oblique Crunch
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
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Feet Elevated Push Up
Pressing drill building chest, shoulder, and triceps strength with bodyweight.
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Feet Elevated Side Plank Hip Tap
Core-control drill keeping the trunk stable through a challenging variation.
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